The Bulletproof Athlete - Impenetrable - Unyielding - Invincible

Training Training Logs
81

Sunday 251015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Cable power rows 10x3, 60-90s rest, pause stretch: Cat camel x 10
2 x 59 - 2 x 60.25 - 1 x 61.5 - 62.75 - 1 x 65.25 - 1 x 66.5 - 1 x 68

Strength work:
R-squat 5x5, 60-90s rest, pause stretch: Iron cross x 20
1 x 140 - 1 x 150 - 1 x 155 - 1 x 160 - 1 x 170

Bulletproofing:
Neck harness 5 reps every 30s for 5 min
15 kg - Only got to the 3 min mark today - fuck you neck

Neck harness 5 reps every 30s for min
10 kg

Maxwell db swim 3xmax, 60-90s rest, pause stretch: Duck walk x 20
1 x 1kg x 11 - 1 x 1.25kg x 11 - 1 x 2kg x 9

Ring push ups 3xuntil form begins to deteriorate, 60-90s rest, pause stretch: Neck
3 x 10

Elevated cannon ball shouldering 3xuntil it feels like stopping, 90s rest
1 x 24kg x 20
1 x 28kg x 14
1 x 32kg x 8

82

Tuesday 271015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Cable power rows 10x3, 60-90s rest, pause stretch: Cat camel x 10
1 x 59 - 1 x 60.25 - 1 x 61.5 - 1 x 62.75 - 1 x 64 - 1 x 65.25 - 1 x 66.5 - 1 x 68 - 1 x 69.25 - 1 x 70.5

Power shrugs from high blocks 10x3, 60-90s rest, pause stretch: Iron cross x 20
3 x 90 - 2 x 92.5 - 1 x 95 - 2 x 100 - 2 x 90

Strength work:
R-squat 5x5, 60-90s rest, pause stretch: Iron cross x 20
1 x 140 - 1 x 150 - 1 x 1 x 160 - 2 x 170

Elevated cannon ball shouldering 4xuntil it feels like stopping, 60-90s rest, pause stretch: Neck
2 x 24kg x 16 (8 ea) - 1 x 24kg x 14 (7 ea) - 28kg x 10 (5 ea)

Bulletproofing:
Neck harness 2-3 reps w/ 20-30s rest between “sets” until failure
20kg x 2-2-2-2-2-2-2-2-2-2–2-3 : 25 reps
24kg x 1-1-1-1-1-2-2: 9 reps

Unilateral leg extensions 2xmore than last time, 60-90s rest
2 x pyramid of 25-30-35-30-25-30 etc x 11 reps

Grip work:
Plate flip & famers hold combination, 5 flips every 30s for 5 min w/ 2x12kg kb’s hold during remaining time between flips
20kg plate

83

Friday 301015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Cable power rows 10x3, 60-90s rest, pause stretch: Cat camel x 10
1 x 59 - 1 x 60.25 - 1 x 61.5 - 1 x 62.75 - 1 x 64 - 1 x 65.25 - 1 x 66.5 - 1 x 69.25 - 1 x 70.5 - 71.75

Power shrugs from high blocks 10x3, 60-90s rest, pause stretch: Iron cross x 20
2 x 90 - 2 x 92.5 - 2 x 95 - 1 x 100 - 3 x 90

Strength work:
R-squat 5x5, 60-90s rest, pause stretch: Iron cross x 20
1 x 150 - 1 x 160 - 1 x 170 - 1 x 175 - 1 x 180

Bulletproofing:
Neck harness 4xsomething something, 90s rest, pause stretch: Yoga twist x 10
4 x 15kg x 15

Grip work:
5 Plate flips between every set of every exercise
10 x 20kg - 10 x 25kg - 5 x 15kg - 4 x 20kg

Wanted to try 190kg’s as a 6th set in the R-squat but it seems there is a big gap between 180 and 190 afterall. Fuck you glutes!
New PR in plate flips with the 25kg plate. Had my eyes on it for some time now but everytime I picked it up it jus seemed too heavy and cumbersome. Turned out to be nothing but a mental barrier as it wasn’t that big of a problem afterall. The lack of skin on my thumbs is somewhat of a problem though! Fuck you skin!

I haven’t been following any kind of progression for a long time and even though I like not having strigent program, just look at my log, but I think it’s time to get some more structure in regards to especially sets and reps.

84

Sunday 011115

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Cable power rows 10x3, 60-90s rest, pause stretch: Cat camel x 10
1 x 59 - 1 x 61.5 - 1 x 62.75 - 1 x 64 - 1 x 66.5 - 1 x 68 - 1 x 70.5 - 1 x 71.75 - 1 x 72.5 - 1 x 59

Power shrugs from medium blocks 10x3, 60-90s rest, pause stretch: Iron cross x 20
10 x 90

Strength work:
R-squat 6x2, 60-90s rest, pause stretch: Yoga twist x 10
5 x 170 - 1 x 180

Bulletproofing:
Neck harness 3xmax x 10kg, 60s rest
2 x 50 - 1 x 35

Unilateral leg extension 2xmore than last time, 60s rest
1 pyramid x 30-35-40-35-30-35 etc x 10
1 pyramid x 25-30-35 x 10

Cannon ball curls 2xmax, 60s rest
2 x 16kg x 12

Grip work:
5 captain of crush trainer (ea) between every set of the first three exercises
3 captain of crush trainer (ea) between every set of the last three exercises
Total trainer reps: 146 each arm

  • Went semi vegan about a week ago and I have to say it works well for me. So much that I’m going to go full vegan. Besides the fact that the food just seem to taste better, I’m also both sleeping better and most importantly recovering much faster between workouts. A lot a other small positive changes has also been observed.
    Even though I’m going vegan, I’ll never become one of those newly saved people whom have seen the light and sees it as their role to turn every other human being in the same direction.

Here’s a fun thought…
First rule about crossfit, veganism and islam is never stop talking about crossfit, veganism and islam.
So what would a crossfitting, islamic vegan say first ?

85

Tuesday 031115

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosiv work:
Cable power rows 10x3, 60-90s rest, pause stretch: Cat camel x 10
1 x 59 - 1 x 61.5 - 1 x 64 - 1 x 66.5 - 1 x 68 - 1 x 70.5 - 1 x 73 - 1 x 59 - 1 x 68 - 1 x 59

Power shrugs from high blocks 10x3, 60-90s rest, pause stretch: Iron cross x 20
10 x 92.5

Strength work:
R-squat 10x1, 60-90s rest, pause stretch: Thoracic twist x 10
5 x 180 - 1 x 182.5 - 1 x 185 - 1 x 187.5 - 2 x 190

Bulletproofing:
Neck harness 3xmax x 20kg, 60s rest
1 x 8 - 1 x 7 - 1 x 4

Grip work:
plate pinch 1xmax
10kg plate + 5kg plate x 60s

  • Finally got past the 190 barrier i R-squat and as it turned out there was at least a rep or a few kg’s more in the tank.
86

Thursday 051115

Warm up: 2 hours of sparring & approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Cable power rows 10x3, 60-90s rest, pmw: Iron cross x 20
1 x 59 - 1 x 62.75 - 1 x 64 - 1 x 68 - 1 x 70.5 - 1 x 59 -1 x 73 -1 x 75.5 - 1 x 59 - 1 x 68
Note: A lot of power being generated today!

Power shrugs fra high blocks 10x3, 60-90s rest, pmw: Cat camel x 10
7 x 92.5 - 3 x 95

Strength work:
Deadlift from high blocks 5x3+F, 60-90s rest, pmw: Yoga twist x 20
1 x 140 -1 x 150 - 1 x 160 - 2 x 150 - F: 70kg x 50 reps
Note: Mix grip

  • My grip was laughably weak at this point and the deload wasn’t part of the plan but apparently 2 hours of hard sparring will do that to you.
    Stopped at the 50 rep mark due to boredom. Should have continued… but then again, getting doms will only decrease my movement quality tomorrow on the mats.

Bulletproofing:
Neck harness 3xmax x 15kg, 60s rest, pmw: Side lying thoracic twist x 10
1 x 18 - 1 x 14 - 1 x 12

Unilateral leg extensions 2x10-12, 60s rest, pmw: Lying neck stretch x 45s
2 x 30 x 10
Note: Sloooow movement

Rehab:
Squat mechanichs 5-10x3, 60s rest
4 x 30kg - 3 x 40kg

Grip work:
5 captain of crush trainer (ea) between every set of all exercises
First 100 reps where performed 5 reps at a time on each hand
Last 50 reps where performed in an alternating fashion doing 1 rep at a time on each hand.
Total: 150 reps.

87

Sunday night or really really early Monday morning… 09.11.15

Warm up: 2 hours of sparring & approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Cable power rows 10x3, 60-90s rest, pmw: Iron cross x 20
1 x 59 - 1 x 62.75 - 1 x 64 - 1 x 68 - 1 x 70.5 - 1 x 73 - 1 x 75.5 - 1 x 59 - 2 x 68
Primary movers: Rhomboids, trapezius, latissimus dorsi and posterior deltoid.
Total weight: 2,003,25 kg / 4416 pounds

Power shrugs from medium blocks 10x3, 60-90s rest, pmw: Overhead broomstick dislocations x 10
10 x 90
Primary movers: Trapezius, levator scapulae
Total weight: 2.700 kg / 5952 pounds

Strength work:
Glute bridge 5x3, 60-90s rest, pmw: Side lying thoracic twist x 10
1 x 190 - 2 x 200 - 1 x 210 - 1 x 230
Primary mover: Gluteus Maximus
Total weight 3.090 / 6812 pounds

Bulletproofing:
Incline Y’s w/ 2s iso hold at end rom 4x10-12, 60-90s rest, pmw: sitting leg twist x 20
1 x 2kg x 10 - 1 x 2kg x 12 - 2 x 3kg x 12
Primary mover: Lower trapezius
Total weight: 232 kg / 511 pounds

Unilateral overhead kb stair walk 3x5x19x2 stais, 90-180s pause
1 x 12kg - 1 x 16kg - 1 x 20kg

  • Explanation: 3 sets of 5 round trips. Each round trip has a total of 28 stairs. 19 up & 19 down. Performed with each arm totaling 10 round trips pr set and 840 stair in total
    Primary stabilizers: rotator cuff and scapular stabilizers

Neck harness 3xsomething something, 60s rest, pmw: Thoracic bridge across a bench x 30s
1 x 10kg x 15 - 1 x 10kg x 20 - 1 x 10kg x 25
Primary mover: Splenus capitis
Total weight: 600 kg / 1322 pounds

Grip work:
6 captain of crush trainer reps (ea) between all sets and exercises.
Total reps: 210 reps each arm or 420 reps total
Total weight: 9.450kg each hand or 18.900kg in total. in pounds that is 20833 each arm and 41667 in total.

88

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89

Tuesday 10.11.15

(Stare)___

  • The most famous Spartan proverb of all!

Eksplosive work:
Cable power rows 10x3, 60-90s rest, pmw: Iron cross x 20
1 x 59 - 1 x 62.75 - 1 x 65.25 - 1 x 68 - 1 x 71.75 - 1 x 75.5 - 1 x 59 - 3 x 68
Primary movers: Rhomboids, trapezius, latissimus dorsi and posterior deltoid.
Total weight: 1995.75 [- 7,5kg]

Power shrugs from low blocks 10x3, 60-90s rest, pmw: Cat camel x 10
10 x 90
Primary movers: Trapezius, levator scapulae, erector spinae
Total weight: 2.700 kg [0]

Strength work:
Push ups 3xmax, 60-90s rest, Side lying thoracic twist x 10
13 - 15 - 13
Well that sucked. Usually everything is performed in the order is it written down, but as I was supposed to do R-squats and all the racks where occupied I decided to wait until one would be available later on. Never got the chance though as the place was packed tight today and all the racks actually had ques with several people waiting in line for each of them. Went home and decided to just do some push ups instead. Push ups might not be the best strength builder compared to other options like the bench press, but there’s a lot of other benefits to even it up. Serratus anterior activtion & scapula stability for one and besides, I fucking hate bench press and would choose push ups over bench press any day. Anyways, note to self: Don’t do push ups as the last exercise!

Bulletproofing:
Neck harness 2 reps every 30s for 10 min.
20kg x 42 reps
Primmary mover: Splenus capitis
Total weight: 840 kg [+ 240kg]

Incline Y’s with 2-3s iso hold at end rom 5x10-12, 60-90s rest, pmw: Lying neck stretch x 45s
2 x 3kg x 12 - 1 x 4kg x 12 - 1 x 3kg x 12 - 1 x 4kg x 12
Primary mover: Lower trapezius
Total weight: 408kg 232 [+ 176kg]

Unilateral overhead kb stair walk, 90-180s rest between sets
1 x 12kg x 5 ture x 2 doubles and one single on each arm [ 2-2-1 ]
1 x 16kg x 5 ture x 5 singles
1 x 12kg x 5 ture x 5 singles x 2 stairs at a time
1 x 20kg x 3 ture x 3 singles

  • Explanation: Each round trip has a total of 28 stairs. 19 up & 19 down. 840 stair in total. Slow walk.
    Primary stabilizers: rotator cuff and scapular stabilizers

Treadmill forward hand walking 3xmax tid, 60s rest
1 x 52s
1 x 32s
1 x 28s

  • Inch worm / walk out on treadmill

  • Usually don’t train two day’s in a row, but since the fight gym was closed today due to renovations, I decided to do so anyways. My work capacity is close to limitless so it’s usually a question of available time during the day rather than energy that dictates my strength & conditioning schedule.

90

The gods envy us. They envy us because we?re mortal, because any moment may be our last. Everything is more beautiful because we?re doomed. You will never be lovelier than you are now. We will never be here again

CTSSP Wave 1, Day 1
Thursday 12.11:15
Pull & Core rotation

Explosive contrast work:
A1: Cable rows 5x3+F, 3-5RM, 45s rest

  • 1:86kg - 2:87.25kg - 3:88.5kg - 4:86kg - 5:88.5kg - F:50kg x 30

A2: Cable power rows 5x3, 10-12RM, 120s rest, pmw: Iron cross x 20

  • 1:59kg - 2:59kg - 3:59kg - 4:59kg - 5:59kg

B1: High kneeling cable rotations 5x3+F, 3-5RM, 45s rest

  • 1:16kg - 2:16kg - 3:16kg - 4:16kg - 5:16kg - F:11kg x 30

B2: High kneeling medball side throws 5x3, 10-12RM, 120s rest, pmw: Cat camel x 10

  • 1:4kg - 2:4kg - 3:4kg - 4:4kg - 5:4kg

Bulletproofing:
Neck harness 3 reps every 30s for 5 min x 3, 90s-180s rest, pmw: Overhead broomstick dislocations x 10

  • 1:20kg[4.5min] - 2:15kg[5min] - 3:10kg[5min]

Unilateral overhead single step kettlebell stair walk 2x5 trips, 90-180s rest

  • 1:12kg - 2:16kg

Unilateral overhead double step kettlebell stair walk with 2 sec isometric high knees 1x5 trips

  • 1:12kg

Very slow and controlled turkish get up with 10sec side plank, 5x1, 60-90s rest, pmw: Lying neck stretch x 45s

  • 1:8kg - 2:8kg - 3:8kg - 4:8kg - 5:8kg
91

Hector: I’ve seen this moment in my dreams. I’ll make a pact with you. With the gods as our witnesses, let us pledge that the winner will allow the loser all the proper funeral rituals.
Achilles: There are no pacts between lions and men.

CTSSP Wave 1, Day 2
Friday 13.11:15
Posterior chain & Vertical press

Explosive contrast work:
A1: Standing millitary press 5x3+F, 33-5RM, 45s rest

  • 1:45kg - 2:45kg - 3:45kg - 4:45kg - 5:45kg - F:30kg x 14

A2: Push press from box 5x3, 10-12RM, 120s rest, pmw: Side lying thoracic twist x 10

  • 1:40kg - 2:45kg - 3:40kg - 4:40kg - 5:40kg

B1: Floor deadlift 5x3+F, 45s rest

  • 1:120kg[pro] - 2:120kg[Pro] - 3:120kg[Pro] - 4:120kg[Pro] - 5:120kg[Pro] - F:70kg x 30[Pro]
    [Pro] = Pronated grip

B2: Band resisted Power KB swings 5x10, 10-12Rm, 120s rest, pmw: Iron cross x 20

  • 1:20kg[1B] - 2:20kg[1B] - 3:20kg[1B] - 4:20kg[1B] - 5:20kg[1B]
    [B] = Band

Bulletproofing:
Very slow and controlled bottoms up turkish get up with 10s plank hold 10x1, 60-90s rest
1:8kg - 2:8kg - 3:8kg - 4:12kg - 5:12kg - 6:12kg - 7:12kg - 8:12kg - 9:12kg - 10kg

Grip work:
Cheap hand gripper 25 reps between all sets & exercises

  • Not many lbs in these guys but after a while they begin to present a good deal of resistance and it’s a nice change to the captain of crush grippers.
92

If they ever tell my story let them say that I walked with giants. Men rise and fall like the winter wheat, but these names will never die. Let them say I lived in the time of Hector, tamer of horses. Let them say I lived in the time of Achilles - Odysseus

CTSSP Wave 1, Day 3
Sunday 15.11:15
Pull & Anti rotation

Explosive contrast work:
A1: Cable rows 5x3+F, 3-5RM, 45s rest

  • 1:86kg - 2:88.5kg - 3:89.75kg - 4:91kg - 5:92.25kg - F:50kg x 31

A2: Cable power rows 5x3, 10-12RM, pmw: Iron cross x 20

  • 1:59kg - 2:59kg - 3:59kg - 4:59kg - 5:59kg

C: Standing pallof press 5x10+F with 3-5s isometric hold, 90s rest, pmw: Side lying thoracic twist x 10

  • 1:25kg - 2:25kg - 3:25kg - 4:25kg - 5:25kg - F:20kg x 43s

Bulletproofing:
Neck harness 11x3 reps, 30s rest, pmw: Overhead broomstick dislocations x 10

  • 20kg

Neck harness 11x5 reps, 30s rest, pmw: Overhead broomstick dislocations x 10

  • 15kg

Neck harness 6x10 reps, 30s rest, pmw: Overhead broomstick dislocations x 10

  • 10kg

Incline Y’s with 2-3s iso hold at end rom 3x10-12, 60-90s rest, pmw: Lying neck stretch x 45s

  • 1:3kg - 2:4kg - 3:5kg

Unilateral overhead double step kettlebell stair walk with 2 sec isometric high knees 2x5 trips

  • 1:12kg - 2:16kg

Grip work:
Wrist curls 5 reps between all sets & exercises

  • 8kg
93

Men are haunted by the vastness of eternity. And so we ask ourselves: will our actions echo across the centuries? Will strangers hear our names long after we are gone, and wonder who we were, how bravely we fought, how fiercely we loved? - Odysseus

CTSSP Wave 1, Day 4
Sunday 17.11:15
Pull

Explosive contrast work:
A1: Cable rows 1033, 3-5RM, 45s rest

  • 1:87.25 - 2:87.25 - 3:87.25 - 4:88.5 - 5:88.5 - 6:89.75 - 7:91 - 8:92.25 - 9:93.5 - 10:95

A2: Cable power rows 10x3, 10-12RM, pmw: Iron cross x 20

  • 10 x 59

Explosive work:
Power shrugs from high blocks 10x3, 90s rest, pmw: Side lying thoracic twist x 10

  • 1:90 - 2:90 - 3:90 - 4:90 - 5:90 - 6:92.5 - 7:92.5 - 8:92.5 - 9:95 - 10:95

Bulletproofing:
Neck harness 1,2 & 3 reps every 30s for 5 min, 90s rest, pmw: Overhead broomstick dislocations x 10

  • 1:24kg[5min] - 2:20kg[5min] - 3:15kg[2.5min] - F.U.C.K your neck!

Botttom up kb turkish get up with 10s plank & overhead walk 10x1, 60s rest
1:8kg - 2:8kg - 3:8kg - 4:12kg - 5:12kg TGU & 8kg overhead walk - 6:12kg TGU & 8kg overhead walk.

  • My hands and fingers where tinkling strangely at the end, so much I had to call it quits - F.U.C.K you hands and fingers!

Grip Work:
Reverse wrist curls 5 reps between all sets & exercises

  • 7kg
  • Initially it was a good weight. Not so much 2/3 of the way through. Began having a lot 4 reps sets instead of 5 due to the high volume. Next time it’s 6kg.
94

Myrmidons! My brothers of the sword! I would rather fight beside you than any army of thousands! Let no man forget how menacing we are, we are lions! Do you know what’s waiting beyond that beach? Immortality! Take it! It’s yours! - Achilles

Thursday 19.11:15
Pull & Posterior chain

Explosive Contrast Work:
A1: Cable rows 10x3, 3-5RM, 45s rest
Primary Movers: Middle trapezius, Rhomboids Latissimus Dorsi, Teres major and Posterior Deltoid.
Secondary movers: Brachialis & Biceps brachii

  • 1: 87.25kg - 2:87.25kg - 3:88.5kg - 4:88.5kg - 5:89.75kg - 6:91kg - 7:92.25kg - 8:93.5kg - 9:95kg - 10:96.25kg
    Total Weight: 2.726.25kg

A2: Cable power rows 10x3, 10+RM, 120s rest, pmw: Iron cross x 20

  • 10 x 59kg
    Primary Movers: Trapezius, Rhomboids Latissimus Dorsi, Posterior Deltoid & Erector Spinae.
    Secondary movers: Brachialis & Biceps brachii
    Total Weight: 1.770kg

B1: BB glute bridge 10x3, 3-5RM. 45s rest

  • 1:200kg - 2:200kg - 3:200kg - 4:200kg - 5:210kg - 6:220kg - 7:230kg - 8:240kg
    • Skipped the last two sets as I was running out of time and wanted to get the neck extension in as well.
      Primary movers: Gluteus Maximus, Erector spinae, Gastrocnemius, Soleus, Rectus abdominus, Hamstrings & Transverse Abdominus
      Total Weigth: 5.100kg

B2: Explosive band resisted bw glute bridge 10x3, 10+RM, 120s rest, pmw: Side lying thoracic twist x 10

  • 1:1B - 2:1B - 3:1B - 4:2B - 5:1B - 6:2B - 7:1B - 8:1B
    [B] = band

Bulletproofing:
Neck harness alternating between 3 & 10 reps with 30s rest between for 5 min.

  • 3 rep sets: 20kg kb
  • 10 rep sets: 15kg plate
    Primary mover: Splenius Capitis
    Total Weight: 1.110kg

Grip Work:
5 captain of crush trainer reps (ea) between all sets and exercises.
1 Captain of crush Nr:1 rep every other sets between all exercises.
Total weight of Trainer: 4.275kg each hand
Total weight of Nr.1: 565kg each hand

  • Pulling is priority number one along side grip and neck strength, which is why they are almost always present.
  • Push, Quad dominant, Core (rotation, anti rotation, flexion & anti flexion) Vertical push & posterior chain are also important, but they will mostly be accompanied with a pulling motion.
  • I have a very singular mindset and when I find something that works, I tend to stick to it until the very end and sometimes beyond. As can be seen by the log entries, cable rows are in the lime light atm and as long as I can progress, both in the strength portion and the explosive portion as well, I’m unlikely to change it. When I begin to stagnate I’ll either change the order of the contrast exercises or replace it completely for something new that will get all the attention of the cable rows.

Currently weighing in at 78.5kg.

95

Children, gather round! No retreat, no surrender; that is Spartan law. And by Spartan law we will stand and fight… and die. A new age has begun. An age of freedom, and all will know, that 300 Spartans gave their last breath to defend it! - King Leonidas

Explosive Contrast Work:
A1: Cable rows 10x3, 3-5RM, 30s rest

  • 1:86kg - 2:87.25kg - 3:88.5kg - 4:89.75kg - 5:91kg - 6:92.25kg - 7:93.5kg - 8:95kg - 9:96.25kg - 10:97.5kg
    Prime Movers: Middle Trapezius, Rhomboids, Latimus Dorsi, Teres Major, Posterior Deltoid, Erector Spinae
    Secondary Movers: Brachialis, Biceps brachii, Lower Trapezius
    Total weight: 2.751kg

A2: Cable power rows 10x3, 10+RM, 120s rest, pmw: Iron cross x 20

  • 1:59kg - 2:59kg - 3:59kg - 4:59kg - 5:59kg - 6:59kg - 7:59kg - 8:50kg - 9:50kg - 10:50kg
    Total weight: 1.689kg

B1: BB shrugs 10x3, 3-5RM, 45s rest

  • 1:70kg - 2:70kg - 3:70kg - 4:70kg - 5:70kg - 6:65kg - 7:65kg - 8:65kg - 9:65kg - 10:65kg
    Prime Movers: Upper Trapezius, Levator Scapulae
    Secondary Movers:
    Total weight: 2.025kg

B2:
High block Power shrugs 10x3, 10+RM, 120s rest, pmw: Side lying thoracic twist x 10

  • 1:50kg - 2:60kg - 3:70kg - 4:80kg - 5:85kg - 6:90kg - 7:90kg - 8:90kg - 9:90kg - 10:90kg
    Prime Movers: Upper Trapezius, Levator Scapulae
    Secondary Movers: Soleus, Erector Spinae, Gastronomeus, Gluteus Maximus, Vastus Medialis
    Total weight: 2.385kg

Bulletproofing:
Neck extension w/ harness 10 reps every 30s for 5 min.

  • 10kg plate
    Prime Movers: Spenius Capitis
    Secondary Movers: Erector Spinae, Upper trapezius
    Total weight: 1.100kg

Accessory Work:
Zutterman Ez bar curls 2x10-12, 10-15RM, 90s rest, pmw: Overhead broomstick dislocations x 10

  • 1:17.5kg x 10 - 2:17.5 x 4… Yeah my forearms where toast at this point.
    Prime Movers: Brachialis
    Secondary Movers: Biceps Brachii, Forearm muscles… Need to get those down.
    Total weight: 245kg

Grip Work:
Wrist and reverse wrist curls 5 reps of each between all sets and exercises.

  • Wrist curls: 8kg
  • Revers wrist curls: 6kg
    Prime Movers: Forearm muscles…
    Secondary Movers: The other forearm muscles…
    Total weight Wrist curls: 920kg
    Total weight Reverse Wrist curls: 690kg

Total combined weight: 11.805kg

  • My IBS broke out again yesterday just before bedtime, so I didn’t get any sleep at all until early morning. I fucking hate that shit! After I went vegan it’s been a lot better though, but it seems to break out every other weekend now and I have no clue what’s causing it and why it seems to be set on a timer. Anyhow I woke up completely exhausted and drained for energy around 16.30 PM. My girlfriend was on her way out to a Christmas dinner with her friends, but before leaving she hurried up and made me eggs and bacon for breakfast and prepared everything for dinner. She’s just the best. I have no clue what I would do without her…
    As a vegan I’m not supposed to eat eggs or bacon, but I’m not one of these obnoxious newly saved characters, who always seem go into a coma if they accidentally get in contact with meat or anything else that’s not vegan.
    My choice for going vegan was first and foremost derived from trying to overcome my IBS. Secondly I’m also very environmentally aware and after watching the Cowspiracy documentary, it just seemed like the right thing to do. Lastly, I like to experiment a lot and going vegan is just that, an experiment. An experiment that is working out so far.
    … After “breakfast” I decided to go train even though I was still completely exhausted. Getting ready took like an hour and I didn’t hit the treadmill until seven PM. After roughly 25 min of trying to get warm, which I didn’t at all, I downed two ½ liter energy drinks and a pre-workout shot. That seemed to get me going for half an hour then came the crash and from there everything just went into slow motion.
    Today’s training started at seven PM and ended at eleven PM…

NOTE TO SELF: NEXT TIME, BRING MORE ENERGY DRINKS

96

Give them nothing! But take from them everything! - King Leonidas

Monday 23.11.15

Explosive Contrast Work:
A1: Cable rows 10x3, 3-5RM, 45s rest

  • 1:86kg - 2:88.5kg - 3:89.75kg - 4:92.25kg - 5:93kg - 6:95kg - 7:96.25kg(CRM) - 8:97.5kg - 9:98.75kg - 10:100kg (105-110%1RM)
    Prime Movers: Middle Trapezius, Romboids, Posterior Deltoid, Latimus Dorsi, Teres Major, Erector Spinae
    Seconday Movers: Brachialis, Biceps brachii, Lower Trapezuis
    Total weight: 2.811kg

A2: Cable power rows 10x3, 10+RM, 120s rest, pmw: Iron cross x 20

  • 1:50kg - 2-10:59kg
    Total weight: 1.743kg

Bulletproofing:
Neck extension w/harness 10x15, 45s rest

  • 10 kg plate
    Prime Movers: Spenius Capitis
    Secondary Movers: Erector Spinae, upper Trapezuis
    Total weight: 1.500kg

Sitting external rotations 3x20+, 60s rest, pmw: Lying neck stretch x 45s

  • 1:1kg x 30 - 2:1kg x 25 - 3:2kg x 15
    Prime Movers: Infraspinatus, Teres Minor
    Secondary Movers:
    Total weight: 170kg

Accessory Work:
Alternating Zutterman & regular DB Bicep curl 3x10-12, 60s rest, pmw: Side lying thoracic twist x 10

  • 1:10kgx12 - 10kgx12 - 3:10kgx12
    Prime Movers:
    Secondary Movers:
    Total weight: 720kg
  • Explanation: Supinated curl up, pronated curl down, pronated curl up, supinated curl down etc…

Grip work:
Captain of crush Trainer 8 alternating reps between all sets and exercises (accessory work not included)
Primary Movers:
Secondary Movers:
Total reps: 184(ea) 368 total
Total weight: 8.280kg(ea) 16.560 Total

97

Warriors should suffer their pain silently

Wednesday 26.11.15

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 45s rest

  • 2kg mb
    Prime Movers:
    Secondary Movers:

A2: Neutral grip pull ups 10x3, 3-5RM, 120s rest, pmw: Thoracic ball stretch x 45s

  • 1:10kg - 2:11.25kg - 3:12.5kg - 4:13.75kg - 5:15kg - 6:16.25kg - 7:17.5kg - 8:18.75kg - 9:20kg - 10:21.25kg
    Prime Movers: Latimus dorsi, Brachialis, Biceps brachii
    Secondary Movers: Middle and lower Trapezius, Teres Major, Rhomboids, Posterior Deltoid
    Total weight: 2.778.75kg (including bw weight)
  • Not even close to 3 or 5RM, but my subscapulari has previously been acting up when doing heavy pull ups, so I’m starting out light to see if it does so again.

B1: 45 degree/Vertical leg press 10x3, 3-5RM, 45s rest

  • 1:130kg - 2:135kg - 3:140kg - 4:145kg - 5:147.5kg - 6:150.5kg - 7:155kg - 8:155kg - 9:157.5kg - 10:160kg
    Prime Movers: Rectus femoris, gluteus Maximus
    Secondary Movers: Vastus medialis, Vastus lateralis,
    Total weight: 4.425kg

B2: Box squat jumps 10x3, 10+RM, 120s rest, pmw: Iron cross x 20

  • 10xbw
    Prime Movers: Rectus femoris, Gluteus maximus, Gastronomeus
    Secondary movers: Solues, Vastus medialis, Vastus lateralis

Bulletproofing:
Neck flexion w/harness 2 reps every 30s for 5 min.

  • First 60s with 20kg - Next 60s with 22.5kg - the remaining time with 20kg
    Prime Movers: Splenius Capitis
    Secondary Movers: Erector spinae, upper Trapezius
    Total weight: 455kg

Accessory Work:
Alternating Zutterman & regular DB Bicep curl 2x10-12, 60s rest, pmw: Side lying thoracic twist x 10

  • 1:10kgx12 - 2:12.5kgx12
    Prime Movers: Brachialis, Biceps brachii
    Secondary Movers: Forearm muscles…
    Total weight: 540kg
  • Explanation: Supinated curl up, pronated curl down, pronated curl up, supinated curl down etc…

Smith machine calf raises on step bench 3x10-12, 10-12RM, 90s rest, pmw: Side lying thoracic twist x 10

  • 1:20kgx12 - 2:25kgx12 - 3:30kgx12
    Prime Movers: Gastronomeus
    Secondary Movers: Soleus
    Total weight: 900kg

Grip Work:
DB hub holds 10s between all sets & exercises (Zutterman curls not included)
A1 & A2 Set with 7kg db
B1 & B2 set with 8kg db

98

I?d rather die on my feet than live on my knees - Unknown

Thursday 27.11.15

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 10+Rm, 30s rest

  • 10x2kg mb

A2: Neutral grip pull up 10x3, 3-5RM, 120s rest, pmw: Thoracic ball stretch x 45s

  • 1:11.25kg - 2:12.5kg - 3:13.75kg - 4:15kg - 5:16.25kg - 6:17.5kg - 7:18.75kg - 8:20kg - 9:21.25kg - 10:22.5kg
    Prime Movers: Latimus Dorsi, Teres Major, Brachialis, Biceps Brachii,
    Secondary Movers: Middle and lower Trapezius, Rhomboids, Posterior Deltoid
    Total weight: 2.816.25kg (including bw at 77kg)

Bulletproofing:
Neck flexion w/harness 3xmax x 10kg, 90s rest, pmw: Overhead broomstick dislocations x 10

  • 1:75 - 2:50 - 3:45
    Prime Movers: Splenius Capitis
    Secondary Movers: Upper Trapezuis, Erector Spinae
    Total weight: 1.700kg

Weighted overhead broomstick dislocations 3x10-12, 90s rest, pmw: lying neck stretch x 45s

  • 1:2.5kgx12 - 2:2.5kgx12 - 3:2.5kgx12
    Prime Movers: Bum bum…
    Secondary movers:
    Total weight: 90kg

Sitting db external rotations 3x20+, 90s rest, pmw: Squat x 45s

  • 1:1kgx35 - 2:1kgx30 - 3:2kgx15
    Prime Movers: Infraspinatus, Teres Minor
    Secondary Movers:
    Total weight: 190kg

Accessory Work:
Smith machine calf raises on step bench 3x10-12, 90s rest, pmw: Side lying thoracic twist x 10

  • 1:21.25kgx12 - 2:26.25kgx12 - 3:31.25kgx12
    prime Movers: Gastronomeus
    Secondary Movers: Soleus
    Total weight: 945kg

Grip Work:
Captain of Crush Trainer 5 reps between all sets & exercises
prime Movers: Bum bum…
Secondary Movers:
Total weight: 4.950kg (ea) 9.900 total.

It’s only just recently I’ve begun implementing the grip work in this fashion and with this volume, but my grip has gotten a shitload stronger in the last month of doing so. I’ve had a grip stronger than most I’ve met on the mats, especially the last couple of years due to my emphasis on grip fighting, but these last few weeks, It’s gotten noticeably stronger to the point where people have mentioned it or asked about it. Grip fighting is key and my grip is no where strong enough in my point of view.
My goal at the moment is to get up to a COC 1½, which I’m pretty sure will be within a month or two. then I’m aiming for 2 and lastly 2.5.
Even though a strong crushing grip definitely helps out with the overall strength of the hands it’s not the actual strength quality needed. A strong isometric grip on the other hand is and that, I’ll begin implementing very soon.

99

Messenger: Choose your next words carefully, Leonidas. They may be your last as king.
King Leonidas: [to himself: thinking] “Earth and water”?
[Leonidas unsheathes and points his sword at the Messenger’s throat]
Messenger: Madman! You’re a madman!
King Leonidas: Earth and water? You’ll find plenty of both down there.
Messenger: No man, Persian or Greek, no man threatens a messenger!
King Leonidas: You bring the crowns and heads of conquered kings to my city steps. You insult my queen. You threaten my people with slavery and death! Oh, I’ve chosen my words carefully, Persian. Perhaps you should have done the same!
Messenger: This is blasphemy! This is madness!
King Leonidas: Madness…?
[shouting]
King Leonidas: This is Sparta!

Sunday 29.11.15

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 10+RM, 30s rest

  • 10x3kg mb
    Prime Movers: Latimus Dorsi, Teres Major, Rhomboids, Middle and lower trapezius, Anterior deltoid
    Secondary Movers: Transversus abdominus, Triceps, Rectus abdominus

A2: Neutral grip pull up 10x3, 3-5RM, 120s rest, pmw: Thoracic ball stretch x 45s

  • 1:12.5kg - 2:13.75kg - 3:15kg - 4:16.25kg - 5:17.5kg - 6:18.75kg - 7:20kg - 8:21.25kg - 9:22.5kg - 10:23.75kg(CRM)
    Prime Movers: Latimus Dorsi, Teres Major, Rhomboids, Middle and lower trapizeus, Posterior deltoid
    Secondary Movers: Brachialis, Biceps Brachii
    Total weight: 2.823.75kg

B1: Vertical Leg press 10x3, 3-5RM, 30s rest

  • 1:132.5kg - 2:137.5kg - 3:142.5kg - 4:147.5kg - 5:152.5kg - 6:152.5kg - 7:157.5kg - 8:157.5kg - 9:160kg - 10:160kg
    Prime Movers: Rectus femoris, Gluteus Maximus
    Secondary Movers: Vastus medialis, Vastus Lateralis, Gastronomeus
    Total weight: 4.499.5kg

B2: Box Squat jumps 10x3, 10+RM, 120s rest, pmw: Iron cross x 20

  • 10x3xbw

Bulletproofing:
Neck extension with harness 3xmax x 12.5kg, 90s rest, pmw: Overhead broomstick dislocations x 10

  • 1:12.5kgx25 - 2:12.5kgx25 - 3:12.5kgx15
    Prime Movers: Splenius Capitis
    Secondary Movers: Erector spiane, Upper trapezius
    Total weight: 812.5kg
  • My neck seemed a bit tired after last time…

Weighted overhead broomstick dislocations 3x10-12, 90s rest, pmw: Lying neck stretch x 45s ( curled up into a ball in the back, knees touching the ground besides the ears)

  • 1:2.5kgx12 - 2:3.75kgx12 - 3:3.75kgx12
    Prime Movers:
    Secondary Movers:
    Total weight: 120kg

Sitting external rotations 2x20+, 20+RM, 90s rest, pmw: Side lying thoracic twist x 10

  • 1:2kgx20 - 2:2kg x 15
    Prime Movers: Infraspinatus, Teres Minor
    Secondary Movers:
    Total weight: 140kg

Grip Work:
Captain of crush alternating between 5 reps in a row and 8 reps alternating.
Prime Movers:
Secondary Movers:
Total reps & weight: 14 sets of 5 equals 70 reps. & 14 sets of 8 equals 112 reps (ea) totaling 182 reps of 45kg’s a squeeze. Total: 8.190 (ea) & 16.380 in total

Went to the gym around 7am. Not many people there. I like it that way. Hate crowds.

100

What a shit day! First I got into a fight at the gym, well technically I got jumped and then defended myself. Fuckhead was looking into my bag the other day as I asked him was he was doing. He immediately got aggressive and clinching fists together while yelling etc. Nothing else happened at the time as he took off.
I’d seen him at the gym many times, big, tat’s all over, walking like a true wannabe gangster and louder than everybody else combined. I don’t have a problem with people making noise, but when you deadlift and not just let the bar go but seemingly try to accelerate it towards the floor when your done while grunting, well that’s a bit over the top and just screams attention whore. What a fucking dumbass. It was my first, second and last thought of him.

So I knew he was a regular member and since I had previously seen him many times at the same hours I usually go to the gym, I knew it couldn’t be long before we would have a confrontation of sorts.

While changing in the locker room, somebody walked into me from behind, giving me a hard shoulder and as he didn’t turn around while walking out, I couldn’t see who it was but I did see the back of his t-shirt.

Low and behold as I walk into the area where the pull bars are located, Mrs. attention whore is standing in the far end of the room huffing and puffing with that t-shirt on. What a shocker. Within a minute he walks by while whispering fucking faggot or something like that. As he returns and walks by again he spits at me which made me approach him immediately. I didn’t even finish my sentence as he pushed me hard in the chest and began puffing himself up, clinching fists and all the usual “look at how big and strong I am” which just reeks of phony. I didn’t exactly think of that in the situation, but it does. I’ve been a bouncer for the last 18 years, so I know a thing or two about a thing or two when it comes to fighting and how people usually react when in a confrontation.

As he pushed me I knew the situation would escalate if I pushed back with him throwing the first punch immediately after getting hes footing back or I could de-escalate the situation by taking the “high road”, I just puked a bit there. This fucker had it coming for miles and as he began whining up the punch I rammed into him, trying to pull off a high flying double as I wanted to slam his ass on the ground. he was way too heavy though and he just got run into the wall which was a few meters behind him.

He got knocked unconscious in the process and as a result I thought the fight was over, so I stood up and checked if he was still breathing, which he was so I was on my way up to the front desk to explain what had happen as a fucking dumbbell flew past my leg in high speed. As I turned around I got smacked in the head, getting hit in the temple which still hurts like a motherfucker. I believe I went down for a second as I can’t remember how else I ended up sitting on my butt. Rammed into him again as hard as I could from that position, which wasn’t very hard but enough to make him fall over.

He caught my leg while I was passing to the side control getting me in the half guard which I began passing. While setting up the pass, the guy actually asked me “are you a ufc fighter or something” to which I replied “yes” to which he replied “fuck”. That kind of made me laugh on the inside and as I got home out loud as well. Eventually I got onto his backside and choked him. It all didn’t take very long, not more than a minute or 90 seconds at most for the entire scene to end.

As a result, the front desk still had no clue something had happen in the basement. While lying there, I asked a guy to go get the staff asap while keeping the guy under control. As the staff comes rushing down I remove myself from the guy who’s still asleep.

Afterwards, I got fucking blacklisted and he got to stay. I asked to talk to the manager, who just blindly refused to hear me out as the other guy had been a member for years without any trouble and You’ve only been a member for three months and already you’ve been in a fight. What the fuck are you talking about. I’ve been here for two years and I know for a fact that there have been quite a few complaints about that guy just the last six months as I for one have made at least 3.

In the end I’m still blacklisted and the other guy is still a phony whom I can see is friends with the manager on facebook. How’s that for fairness. Fucktward!

Joined a different place a few hours later which is actually a bit closer and cheaper, so that’s nice. Doesn’t have a squat rack though.

Today’s training…

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 30s rest

  • 10x3kg mb

A2: Semi supinated pull ups 10x3, 120s rest, pmw: Iron cross x 20

  • 1:15kg - 2:16.25kg - 3:17.5kg - 4:18.25kg - 5:20kg - 6:21.25kg - 7:22.5kg - 8:23.75kg - 9:25kg - 10:26.25kg
  • Old PR at 37.5kg for three reps at 88kg bw.

Bulletproofing:
Neck extension with harness 3 reps every 30s for 5 min.

  • 20kg

Lateral neck extension with harness 3xmax, 90s rest, pmw: Side lying thoracic twist x 10

  • 1:2.5kgx50 - 2:3.75kgx50 - 3:5kgx25
  • Wasn’t really anywhere near failure, but I’d like to be able to turn my head tmr even though my neck is having some issues with authority, namely mine. Only way I know for it to pay for not doing as i say, is to fuck it up like there’s no tomorrow!

Sitting external rotation 3x20+, 90s rest, pmw: lying neck stretch x 45s

  • 2kgx22 - 2kgx20 - 2kgx17

Accessory Work:
Smith machine calf raises on step bench 3x10-12, 90s rest

  • 1:22.5x12 - 2:27.5x12 - 3:32.5x12

Grip Work:
Captain of crush trainer. Alternating between 6 reps in a row, 8-10 & 12 alternating.
Goes like this : 6-8-6-10-6-12-6-8 etc.