The Killbox - A submission wrestlers road to explosive power

Training Training Logs
21

Juggernaut systems V.2.0 - lifestyle program
Block 2
Round 1: - 10s rest: 2:30s
Workout 3

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug w/ swiss ball squeeze 4x10
Push up to down dog 4x10
McGill sit ups 4x10

Prehab/rehab:
One leg standing glute med 4x30s
Lying serratus band push & hold 4x10 @ 3s

A: Narrow grip cable row 4x10 @ RIR 2-3 & 1xamrap, 2:30 rest
Work sets:
1: 60 @ RIR 8
2: 60 @ RIR 8
3: 65 @ RIR 8
4: 65 @ RIR 8
5: 65x20 @ RIR 1

B: Trap bar deadlift 1 top set @ 5 reps @ RPE 7, 4 drop sets @ 6 reps, & 1amrap, 2:30 rest
Top set:
1: 110 @ RPE 6
Drop sets:
1: 90 @ RPE 5.5
2: 90 @ RPE 5.5
3: 90 @ RPE 6
4: 90 @ RPE 6
Amrap: 90x35 @ RPE 7.5
---- Not sure how many more reps I could have fired off on the amrap but at the time I felt like at least 20-30 more was in the tank. I chose to call it though as I experienced some irritation in my lower back almost immediately during first set which began getting worse after hit about 15 or 20 reps. Foam rolled my back for about 15 minutes afterwards which ended with a huge pop around the area that was annoyed. afterwards there didnt seem to be any annoyance so I’m glad it was just that.

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Unilateral KB waiters walk 4x30 meters, 2:30 rest
Work sets:
1: 12 @ RPE 8
2: 12 @ RPE 8
3: 12 @ RPE 8
4: 12 @ RPE 7

C2: Ez BB curls 4x10, 2:30 rest
Work sets:
1: 36 @ RIR 4
2: 37 @ RIR 4
3: 37.5 @ RIR 4
4: 38.5 @ RIR 5

C3: Iron neck 180° rotations 4x30, 2:30 rest
Work sets:
1: 16 @ RIR 10+
2: 16 @ RIR 10+
3: 16 @ RIR 10+
4: 16 @ RIR 10+

E: Supine leg lifts 4x10, 2:30 rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 8
3: Bw @ RIR 8
4: Bw @ RIR 8

Cardiac output:
Walking low 140s heart rate 40 min
Avg HR: 97
Max HR: 113
---- Couldnt find my shoes so I was outside walking in sandals which isnt exactly great and definitely impacted my ability to get into the hr zone.

- Session RPE: 8

1 Like
22

Juggernaut systems V.2.0 - lifestyle program
Block: 2
Round 1: - 10s rest: 2:30s
Workout 4

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Glute bridge w/ foam roller 4x10
Straight arm raise w/lateral band pull 4x10
Body saw w/ foam woller 4x10

A: Kadillac bar bench press, narrow grip 12x3 @ 64KG, 2:30 rest
Work sets:
1: 64.5 @ RPE 6
2: 64.5 @ RPE 6
3: 64.5 @ RPE 6
4: 64.5 @ RPE 6
5: 64.5 @ RPE 6
6: 64.5 @ RPE 6
7: 64.5 @ RPE 6
8: 64.4 @ RPE 6
9: 64.5 @ RPE 6
10: 64.5 @ RPE 6
11: 64.5 @ RPE 6
12: 64.5 @ RPE 6

Endurance:
B: Landmine squat 4x10, 2:30 min rest
Work sets:
1: 20 @ RIR 10+
2: 20 @ RIR 10+
3: 20 @ RIR 10+
4: 20 @ RIR 10+

Combo set:
C1: Side plank 4x30-60s, 2:30 rest
Work sets:
1: Bw + 10kg weighted vest @ RPE 7
2: Bw + 10kg weighted vest @ RPE 7
3: Bw + 10kg weighted vest @ RPE 7
4: Bw + 10kg weighted vest @ RPE 7

C2: Tall kneeling unilateral lateral DB raise, 4x10, 2:30 rest
Work sets:
1: 9 @ RIR 5
2: 9 @ RIR 5
3: 11.5 @ RIR 2
4: 11.5 @ RIR 2

C3: Unilateral cable shrugs 4x10, 2:30 rest
Work sets:
1: 20 @ RIR 10+
2: 25 @ RIR 10+
3: 30 @ RIR 10+
4: 30 @ RIR 10+

D: Hanging leg raise 4x10, 2:30 rest
Work sets:
1: Bw @ RIR 5
2: Bw @ RIR 5
3: Bw @ RIR 5
4: Bw @ RIR 5

E: Unilateral cable Pronated wrist curls 4x10 @ RIR 2-3, 2:30 rest*
Work sets:
1: 5 @ RIR 8
2: 6 @ RIR 8
3: 7.5 @ RIR 5 & 3 (R&L)
4: 7.5 @ RIR 5 & 0 (R&L)

Session RPE: 6

1 Like
23

Juggernaut systems V.2.0 - lifestyle program
Block: 2
Round 1: - 10s rest: 2:30s
Workout 5

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug 4x10
Band shoulder abduction 4x10
Half kneeling KB halo’s 4x10

A: Half kneeling 1-Arm lat pull down 5x10 @ RIR 2-3, 2:30s rest
Work sets:
1: 25 @ RIR 7
2: 27.5 @ RIR 6
3: 30 @ RIR 6
4: 30 @ RIR 6
5: 30 @ RIR 6
While right side is cruising left side is struggling. Can’t add much weight as left is hovering at the intended 2-3 RIR

B: *1" deficit Trap bar deadlift w/ shrug 12x2, 2:30 min rest
Work sets:
1: 77.5 @ RPE 5.5
2: 77.5 @ RPE 5.5
3: 77.5 @ RPE 5.5
4: 77.5 @ RPE 5.5
5: 77.5 @ RPE 5.5
6: 77.5 @ RPE 5.5
7: 77.5 @ RPE 5.5
8: 77.5 @ RPE 5.5
9: 77.5 @ RPE 5.5
10: 77.5 @ RPE 5.5
11: 77.5 @ RPE 5.5
12: 77.5 @ RPE 5.5

Combo set:
C1: Sandbag carry 4x30 meters, 2:30 rest
Work sets:
1: 40 @ RPE 6
2: 40 @ RPE 6
3: 40 @ RPE 6
4: 40 @ RPE 6

C2: Standing alternating DB hammer curls, 4x10, 2:30 rest
Work sets:
1: 18 @ RIR 4
2: 18 @ RIR 4
3: 18 @ RIR 4
4: 18 @ RIR 4

C3: Iron neck lateral/side to side w/ forward pulling band 4x30, 2:30 rest
Work sets:
1: 16 @ RIR 10+
2: 16 @ RIR 10+
3: 16 @ RIR 10+
4: 16 @ RIR 10+

D: Deadbug w/ ball squeeze 4x10, 2:30 rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: Bw @ RIR 10+

E: Hand gripper 1xmax @ 45% 1RM, 2:30 rest
Work sets:
1: 25kg x 60 & 55 @ RIR 0 (R&L)

Session RPE: 6

1 Like
24

Juggernaut systems V.2.0 - lifestyle program
Block: 2
Round 1: - 10s rest: 2:30s
Workout 6

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug w/ ball squeeze 4x10
Side lying T-spine rotation 4x10
Tall kneeling KB halo 4x10

A: Kadillac incline bench press 4x10 & 1amrap, 2:30 rest
Work sets:
1: 62 @ RPE 8
2: 62 @ RPE 10
3: 52 @ RPE 9
4: 52 @ RPE 8
Amrap: 52x12 @ RPE 10

B: SSB squat 1 top set @ 5 reps @ RPE 7, 4 drop sets @ 6 reps, & 1amrap
Work sets:
1: 57 @ RPE 5.5
Drop sets:
1: 47 @ RPE 5.5
2: 47 @ RPE 5.5
3: 47 @ RPE 5.5
4: 47 @ RPE 5.5
Amrap: 47x25 @ RPE 7
Muscular failure wasnt anywhere close on the amrap and I could easily have continued beyond at least 35 reps but my heart was close to bursting out my chest.

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Standing KB halo 2:30 rest
Work sets:
1: 20 @ RIR 10+
2: 20 @ RIR 10+
3: 20 @ RIR 10+
4: 20 @ RIR 10+

C2: DB Reverse fly 4x12, 2:30 rest
Work sets:
1: 7 @ RIR 4
2: 7 @ RIR 4
3: 7 @ RIR 4
4: 7 @ RIR 4

C3 Close grip push up 4x10, 2:30 rest
Work sets:
1: Bw + 10kg weighted vest @ RIR 10+
2: Bw + 10kg weighted vest @ RIR 10+
3: Bw + 10kg weighted vest @ RIR 10+
4: Bw + 10kg weighted vest @ RIR 10+

D: Straight leg situps 4x10 2:30 rest
Work sets:
1: Bw @ RIR 5
2: Bw @ RIR 5
3: Bw @ RIR 5
4: Bw @ RIR 5

- Session RPE: 7

1 Like
25

Juggernaut systems V.2.0 - lifestyle program
Block 2
Round 2: - 10s rest: 2:20s
Workout 1

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug w/ band pull over 4x12
Side lying T-spine rotation 4x12
Side plank w/ rotation 4x12

A: Wide grip high cable row 6x8 @ RIR 2-3, 2:20 rest
Work sets:
1: 50 @ RIR 6
2: 55 @ RIR 5
3: 60 @ RIR 4
4: 60 @ RIR 4
5: 65 @ RIR 4
6: 65 @ RIR 4

B: BB hip thrust 4x10, 2:20 rest
Work sets:
N/A

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Sandbag carry 4x50 meter, 2:20 rest
Work sets:
1: 40 @ RPE 7
2: 40 @ RPE 6
3: 40 @ RPE 6
4: 40 @ RPE 6

C2: Standing alternating DB hammer curls 4x12, 2:20 rest
Work sets:
1: 18 @ RIR 2
2: 18 @ RIR 2
3: 18 @ RIR 2
4: 18 @ RIR 2

C3: Iron neck lateral flexion/extension 4x15, 2:20 rest
Work sets:
1: 16 @ RIR 10+
2: 16 @ RIR 10+
3: 16 @ RIR 10+
4: 16 @ RIR 10+

E: Hanging leg raise 4x10, 2:20 rest
Work sets:
1: Bw @ RIR 6
2: Bw @ RIR 6
3: Bw @ RIR 6
4: Bw @ RIR 6

F: Hand gripper 3x18 @ 55% 1RM, 2:20 rest
Work sets:
1: 36 @ RIR (R10+ - L7-8)
2: 36 @ RIR 10+
3: 36 @ RIR 10+

Cardiac output:
Walking low 140s heart rate 35 min
Avg HR: 91
Max HR: 107
Steps: 4594
Not sure why but I was constantly getting cramps in tibialis anterior on both legs which hadme slow down significantly every few minutes or so. Couldnt really sustain a high enough tempo to get my hr where into the zone. As pr the program I’m supposed to do cardiac three times a week but I havent really been doing them these last 6-8 weeks which is probably why im cramping up.

- Session RPE: 7

26

Juggernaut systems V.2.0 - lifestyle program
Block 2
Round 2: - 10s rest: 2:20s
Workout 2

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug 4x12
Band shoulder abduction 4x12
Tall kneeling KB halo 4x12

A: Incline Bench press 1 top set x 5 reps @ RPE 8.5, 5 drop sets @ 5 reps, & 1amrap, 2:20 rest
Top set:
1: 75 @ RPE 7.5
Drop sets:
1: 65 @ RPE 6.5
2: 65 @ RPE 6.5
3: 65 @ RPE 6.5
4: 65 @ RPE 6.5
5: 65 @ RPE 6.5
Amrap:1: 65 x 12 @ RPE 10

B:* *SSB squat 15x2, 2:20 rest
Work sets:
1: 49 @ RPE 4
2: 49 @ RPE 4
3: 49 @ RPE 4
4: 49 @ RPE 4
5: 49 @ RPE 4
6: 49 @ RPE 4
7: 49 @ RPE 4
8: 49 @ RPE 4
9: 49 @ RPE 4
10: 49 @ RPE 4
11: 49 @ RPE 4
12: 49 @ RPE 4
13: 49 @ RPE 4
14: 49 @ RPE 4
15: 49 @ RPE 4

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Standing KB halo 4x12, 2:20 rest
Work sets:
1: 20 @ RIR 10+
2: 20 @ RIR 10+
3: 20 @ RIR 10+
4: 20 @ RIR 10+

C2: Plate front raises 4x10, 2:20 rest
Work sets:
1: 20 @ RIR 0-1
2: 15 @ RIR 7
3: 15 @ RIR 7
4: 20 @ RIR 0-1

C3: Close grip push up 4x12, 2:20 rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: B2 @ RIR 10+

E: Front plank 4x30-60s, 2:20 rest
Work sets:
1: Bw + 10kg weighted vest @ RPE 7
2: Bw + 10kg weighted vest @ RPE 8
3: Bw + 10kg weighted vest @ RPE 8
4: Bw + 10kg weighted vest @ RPE 8

F: Unilateral cable Supinated wrist curls 4x15, 2:20 rest
Work sets:
1: 10 @ RIR 7-8
2: 10 @ RIR 7-8
3: 10 @ RIR 7-8 (right) 4-5 (left)
4: 10 @ RIR 7-8 (right) 4-5 (left)

- Session RPE: 6

– Today I worked on bettering myself with the small things.
I had something of an epiphany yesterday after listening to a speech by Jordan Peterson, where he talks about self improvement and the repercussions of not doing so. I’ve always had something of a singular mindset reminiscent that of an autistic person where I find myself getting extremely passionate about a singular activity. The past 15 years it’s been jiu-jitsu that’s been the prime mover of my existence training 6-8 hours a day week after week with no breaks even when injured. Even though I deeply love jiu-jitsu I am very aware that’s It’s more of an obsession than a passion but I do believe those two are close related if not two sides of the same coin - whatever it is that’s driving that obsession/passion however has such a firm hold on me and I don’t see how that’s ever going to change. So looking at what Peterson said I’ve certainly been very adamant about increasing my ability within jiujitsu and that has without a doubt giving me both a lot of happiness and joy in abundance but it has done so at a price. I though I knew what it would cost me and because of that It was a that trade off I was more than willingly to undergo but while my skills in jiujitsu might be particular high I’ve really neglected myself to such an extend that all my other skills are below average at best.
I’ve only had a few hours digesting the whole thing and it really was like he was directing that whole podcast specifically to me cause man I could relate to some dark things he said.
One thought that keeps coming up is weather or not I would make a different choice If given the opportunity and I don’t think I would. No I can definitely say that I would not but I would make sure to take some time each day to work on myself and the flaws that I carry.
Seeing as the best time to start anything is, if not now then at least later today I began working on bettering myself today.
It was small things like closing the toothpaste cap, putting a fork in the dish washer instead of the sink etc. It was basically just taking action instead of postponing it whenever I observed something that eventually needed to be delt with. I have to say it felt good taking action and I plan on keeping doing better every single day. The small things and then the not so small…

1 Like
27

Juggernaut systems V.2.0 - lifestyle program
Block 2
Round 2: - 10s rest: 2:20s
Workout 3

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug w/ swiss ball squeeze 4x12
Push up to down dog 4x12
McGill sit ups 4x12

A1: Narrow grip cable row 5x12 w/ 2s iso hold @ RIR 2-3 & 2xamrap, 90s rest
Work sets:
1: 60 @ RIR 7
2: 60 @ RIR 6
3: 60 @ RIR 6
4: 60 @ RIR 6
5: 60 @ RIR 6
Iso hold Amrap: 60 x 40s @ RPE 8.5
Amrap: 60x25 @ RIR 1

A2: Hollow body hold 5x30-60s, 2:20s rest
1: Bw x 30s @ RPE 5.5
2: Bw x 30s @ RPE 6
3: Bw x 30s @ RPE 6
4: Bw x 30s @ RPE 6
5: Bw + 2x2.25kg ankle weights x 30s @ RPE 10

B: Trap bar deadlift 1 top set @ 5 reps @ RPE 8.5, 4 drop sets @ 5 reps, & 1amrap, 2:20 rest
Top set:
120 @ RPE 8
Drop sets:
1: 105 @ RPE 6
2: 105 @ RPE 6
Amrap: 105x20 @ RPE 8
— Just like previously I stopped a bit prematurely. Could have pulled another 5-7 reps I’d say - Still pretty satisfied with the result taking into account I was unable to pull more than a few reps just shy of 100kg 3-4 months ago.

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Unilateral KB waiters walk 4x35 meters, 2:20 rest
Work sets:
1: 8 @ RPE 6.5
2:
3:
4:
– Left arm/wrist is lacking heavily on this one. even though 8kg’s is a bit to light for even my left the next kg is 12kgs and that’s to heavy. So 8 it is.

C2: Ez BB curls 4x12, 2:30 rest
Work sets:
1: 36 @ RIR 5-6
2: 36 @ RIR 5-6
3: 36 @ RIR 3-4
4: 38.5 @ RIR 2

C3: Iron neck 180° rotations 4x40, 2:20 rest
Work sets:
1: 40 @ RIR 10+
2: 40 @ RIR 10+
3: 40 @ RIR 10+
4: 40 @ RIR 10+

E: Supine leg lifts 4x12, 2:20 rest
Work sets:
1: Bw @ RIR 5
2: Bw @ RIR 4
3: Bw @ RIR 4
4: Bw @ RIR 4

- Session RPE: 8

1 Like
28

Juggernaut systems V.2.0 - lifestyle program
Block: 2
Round 2: - 10s rest: 2:20s
Workout 4

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug w/ weights 4x12 (2.5kg)
Straight arm raise w/lateral band pull 4x12
Body saw w/ foam roller 4x12

A1: Kadillac bar bench press, narrow grip 10x3 @ 69KG, 90s rest
Work sets:
1: 69 @ RPE 6
2: 69 @ RPE 6
3: 69 @ RPE 6
4: 69 @ RPE 6
5: 69 @ RPE 6
6: 69 @ RPE 6
7: 69 @ RPE 6
8: 69 @ RPE 6
9: 69 @ RPE 6
10: 69 @ RPE 6

A2: Hollow body hold 10 @ 30-60s, 2:20 rest
Work sets:
1: Bw x 35s @ RPE 6
2: Bw x 35s @ RPE 7
3: Bw x 35s @ RPE 7.5
4: Bw x 35s @ RPE 8
5: Bw x 35s @ RPE 8.5
6: Bw x 35s @ RPE 9
7: Bw x 35s @ RPE 9
8: Bw x 35s @ RPE 9.5
9: Bw x 35s @ RPE 10
10: Bw x 35s @ RPE 10
By Zues’ beard that ended up being a lot tougher than expected!

Endurance:
B: Landmine squat 4x15, 2:20 min rest
Work sets:
1: 20 @ RIR 10+
2: 20 @ RIR 10+
3: 20 @ RIR 10+
4: 20 @ RIR 10+

Combo set:
C1: Side plank 4x30-60s, 2:20 rest
Work sets:
1: Bw + 10kg weighted vest @ RPE 8
2: Bw + 10kg weighted vest @ RPE 8
3: Bw + 10kg weighted vest @ RPE 8.5
4: n/a

C2: Tall kneeling unilateral lateral DB raise, 4x12, 2:20 rest
Work sets:
1: 9 @ RIR 5
2: 9 @ RIR 5
3: 9 @ RIR 5
4: 9 @ RIR 5

C3: Unilateral cable shrugs 4x12, 2:20 rest
Work sets:
1: 30 @ RIR 10+
2: 30 @ RIR 10+
3: 30 @ RIR 10+
4: n/a

D: Hanging leg raise 4x12, 2:20 rest
Work sets:
1: n/a
2: n/a
3: n/a
4: n/a

E: Unilateral cable Pronated wrist curls 4x10 @ RIR 2-3, 2:30 rest*
Work sets:
1: n/a
2: n/a
3: n/a
4: n/a

Cardiac output:
Walking low 140s heart rate 45 min
Avg HR: 99
Max HR: 119
Steps: 4961

Session RPE: 6

1 Like
29

Juggernaut systems V.2.0 - lifestyle program
Block: 2
Round 2: - 10s rest: 2:20s
Workout 5

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug 4x12
Band shoulder abduction 4x12
Half kneeling KB halo’s 4x12

A1: Half kneeling 1-Arm lat pull down 5x8 @ RIR 1-2, 90s rest
Work sets:
1: 30 @ RIR 7-8
2: 35 @ RIR 5
3: 35 @ RIR 5
4: 35 @ RIR 5
5: 37.5 @ RIR 3 (left)
Right arm is cruising while left is struggling. On that last set RIR on my right side is probably more like 8 so quite a big differene.

A2: Hollow body hold 5 @ 30-60s, 2:20 rest
Work sets:
1: Bw x 45s @ RPE 7
2: Bw x 45s @ RPE 7
3: Bw x 35s @ RPE 8.5
4: Bw x 45s @ RPE 8.5
5: Bw x 45s @ RPE 9.5
Lower back was dangerously close to lift off at least a few times during the last two sets.

B: *1" deficit Trap bar deadlift 10x2 @ 85kg, 2:20 min rest
Work sets:
1: 85 @ RPE 5.5
2: 85 @ RPE 5.5
3: 85 @ RPE 5.5
4: 85 @ RPE 5.5
5: 85 @ RPE 5.5
6: 85 @ RPE 5.5
7: 85 @ RPE 5.5
8: 85 @ RPE 5.5
9: 85 @ RPE 5.5
10: 85 @ RPE 5.5

Combo set:
C1: Sandbag carry 4x35 meters, 2:20 rest
Work sets:
1: 40 @ RPE 6
2: 40 @ RPE 5.5
3: 40 @ RPE 5.5
4: 40 @ RPE 5.5

C2: Standing alternating DB hammer curls, 5x12, 2:20 rest
Work sets:
1: 18 @ RIR 4-5
2: 18 @ 20.5 (alternating each rep) @ RIR 5
3: 20.5 @ RIR 1-2
4: 20.5 @ RIR 1-2
5: 20.5 @ RIR 1

C3: Iron neck lateral/side to side w/ forward pulling band 4x40, 2:20 rest
Work sets:
1: 16 @ RIR 10+
2: 16 @ RIR 10+
3: 16 @ RIR 10+
4: 16 @ RIR 10+
(16 is the bands maximum pulling capacity in KG)

D: Alternating V-up 4x12, 2:20 rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: Bw @ RIR 10+

Grip complex:
E1: Dynamic unilateral cable supinated wrist curls 2x12 @ 45% 1RM, 2:20 rest
Work sets:
1: 8 @ RIR 10+
2: 8 @ RIR 10+

E2: Dynamic unilateral cable pronated wrist curls 2x12 @ 45% 1RM, 2:20 rest
Work sets:
1: 5 @ RIR 5
2: 5 @ RIR 5

E3: Dynamic unilateral cable radial deviation 2x12 @ 45% 1RM, 2:20 rest
1: 5 @ RIR 10+
2: 5 @ RIR 10+

E4: Dynamic unilateral cable Ulnar deviation 2x12 @ 45% 1RM, 2:20 rest
1: 5 @ RIR 5
2: 5 @ RIR 5

E5: Dynamic hand gripper 2x12 @ 45% 1RM, 2:20 rest
1: 36 @ RIR 10+
2: 36 @ RIR 10+
Dynamic as in contrast to static or eccentric focused

Fasted morning cardiac output:
Walking low 140s heart rate 40 min
Avg HR: 99
Max HR: 121

Session RPE: 6

With the high amount of weekly hours spend on jiujitsu, my grip is already getting a lot of work. Any additional volume has to be carefully applied as I’ve previously had issues after tipping the scale even though the extra added volume was very low. Eventually had to completely recede from doing any grip training for months as I was waking up in the middle of the nights with severe pain reminiscent to having a hand that’s sleeping only this was a hundred times worse.
As such I’m very cautious with the added grip training and always trying to find out how I’ll be able to implement it in a programmable way and not at random. My take this time is doing this complex twice a week with a very low intensity and starting with low reps as well but adding the reps by 1 or 2 each week.

30

Juggernaut systems V.2.0 - lifestyle program
Block: 2
Round 2: - 10s rest: 2:20s
Workout 6

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug w/ ball squeeze 4x12
Side lying T-spine rotation 4x12
Tall kneeling KB halo 4x12

A1: Kadillac incline bench press 4x12 & 1amrap, 90s rest
Work sets:
1: 55 @ RPE 7.5
2: 55 @ RPE 7.5
3: 55 @ RPE 8
4: 55 @ RPE 8.5
Amrap: 55x14 @ RPE 10
The extra depth of the kadilac bar has such a major impact on the overall performance/strength compared to a regular bar. Nice being able to work the bottom range but also very humbling.

A2: Arm weighted hollow body hold 5x30-60s, 2:20 rest
1: 7 kg x 30s @ RPE 7
2: 7 kg x 30s @ RPE 7
3: 7 kg x 30s @ RPE 7
4: 7 kg x 30s @ RPE 7
5: 7 kg x 30s @ RPE 7

B: SSB squat 1 top set @ 5 reps @ RPE 8.5, 4 drop sets @ 2 reps, & 1amrap, 2:20 rest
Work sets:
1: 62 @ RPE 7.5
Drop sets:
1: 54.5 @ RPE 6
2: 54.5 @ RPE 6
3: 54.5 @ RPE 6
4: 54.5 @ RPE 6
Amrap: 54.5x30 @ RPE 6.5
Just like last time I wasnt even close to muscular failure but my HR was getting up there and basically cardio tapped. My guess is at least 20+ more reps meaning my RPE estimates on the previous sets are way off as they where last time. I just feel like it’s actually quite close when performing those sets and I’m quite surprised seeing these amrap numbers. I’ll need to adjust next time.

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Standing KB halo 2:20 rest
Work sets:
1: 20 @ RIR 10+
2: 20 @ RIR 6
3: 20 @ RIR 6
4: 20 @ RIR 4

C2: DB Reverse fly 4x12, 2:20 rest
Work sets:
1: 7 @ RIR 10+
2: 7 @ RIR 10+
3: 7 @ RIR 10+
4: 7 @ RIR 10+

C3 Close grip push up 4x12, 2:20 rest
Work sets:
1:
2:
3:
4:
Skipped these today as my elbows are quite shot and has been for a few weeks. Can’t fully extend my right elbow atm so everything non essential that could provoke the area is off.

D: Straight leg situps 4x12 2:32 rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 7
3: Bw @ RIR 7
4:

Cardiac output:
Walking low 140s heart rate 50 min
Avg HR: 82
Max HR: 97
Took my girlfriend with me today but she woke up with some pain in her lumbar area so we ended up just cruising for the most part. Still broke a sweat here and there.

- Session RPE: 6

What else could be interesting to share…
Got a few more pieces for the home gym today - A new trap bar for one, which was much needed as the old one was just plain garbage. Started out as garbage and it’ll end up in the garbage as well. I don’t even want to sell it that’s so bad it is. Ended up with another budget bar so to speak but it’s still damn nice, does the job and didnt set me back much. So far I’d estimate I’ve poured around 11-12000 usd into the gym. Got must of the basic stuff as well as a lot of exotic equipment as well. Might take a picture.

31

Juggernaut systems V.2.0 - lifestyle program
Block 2
Round 3: - 10s rest: 2:10s
Workout 1

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug w/ band pull over 4x15
Side lying T-spine rotation 4x15
Side plank w/ rotation 4x15

A: Wide grip high cable row 10x8 @ RIR 2-3 & 2xAmrap, 90s rest
Work sets:
1: 50 @ RIR 10+
2: 50 @ RIR 9-10
3: 50 @ RIR 9-10
4: 50 @ RIR 9-10
5: 50 @ RIR 9-10
6: 55 @ RIR 9-10
7: 55 @ RIR 9-10
8: 60 @ RIR 8-9
9: 60 @ RIR 8-9
10: 65 @ RIR 8-9
Amrap: 65x17 @ RIR 2-3
Amrap: 65x18 @ RIR 1-2
Need to up the weights.
NTS: Pull into the pocket with the right arm - You’re not engaging the Lat properly.

A2: Weighted feet hollow body hold 10x30-60s & 1 max time, 2:10s rest
1: 2.25 x30s @ RPE 7
2: 2.25 x30s @ RPE 7
3: 2.25 x30s @ RPE 9
4: Bw x 40s @ RPE 8
5: 2.25 x 30s @ RPE 10
6: Bw @ 30s @ RPE 8
7: Bw @ 30s @ RPE 8
8: Bw @ 30s @ RPE 8
9: Bw @ 30s @ RPE 8
10: Bw @ 30s @ RPE 8
Max: Bw @ 50s @ RPE 9.5
Had to go Bw after a few sets with the weights as my core was getting fried. Most sets were performed with the legs a good distance from the floor while a few of them were very close to the floor. The max time set was performed with the legs and hands hovering just above the floor. Que point for stopping is when the lumbar starts lifting off the floor - not after it’s off the ground - as is starts to.

B: Swizz ball back raise 6x20, 2:10 rest
Work sets:
1:
2.
3:
4:
5:
6:

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Sandbag carry 5x40 meter, 2:10 rest
Work sets:
1: 40 @ RPE 6.5
2: 40 @ RPE 7
3: 40 @ RPE 8
4: 40 @ RPE 7.5
5: 40 @ RPE 7

C2: Standing alternating DB hammer curls 5x15, 2:10 rest
Work sets:
1: 18 @ RIR 0
2: 16 @ RIR 4-5
3: 16 @ RIR 0
4: 16 @ RIR 0
5: 18 @ RIR -1
Took a few breaks between reps from around rep 9 forward on the last set.

C3: Iron neck lateral flexion/extension 4x15, 2:10 rest
Work sets:
1: 16 @ RIR 10+
2: 16 @ RIR 10+
3: 16 @ RIR 10+
4: 16 @ RIR 10+

E: Hanging leg raise 4x15, 2:10 rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 4-5
3: Bw @ RIR 4-5
4: Bw @ RIR 5

- Session RPE: 7

32

Juggernaut systems V.2.0 - lifestyle program
Block 2
Round 3: - 10s rest: 2:10s
Workout 2

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 66.3 right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug 4x15
Band shoulder abduction 4x15
Tall kneeling KB halo 4x15

A1: Incline Bench press 1 top set x 5 reps @ RPE 10, 5 drop sets @ 4 reps, & 1amrap, 90s rest
Top set:
1: 80 @ RPE 9
Drop sets:
1: 65 @ RPE 6
2: 65 @ RPE 6
3: 65 @ RPE 6
4: 65 @ RPE 6
5: 65 @ RPE 6
Amrap: 65x13

A2: Hollow body hold 7x30-60s, 2:10s rest
1: Bw x 40s @ RPE 7
2: Bw x 40s @ RPE 7
3: Bw x 40s @ RPE 7
4: Bw x 40s @ RPE 7
5: Bw x 40s @ RPE 7
6: Bw x 40s @ RPE 7
7: Bw x 40s @ RPE 7

B: SSB squat 12x2, 2:10 rest
Work sets:
1: 53 @ RPE 5.5
2: 53 @ RPE 5.5
3: 53 @ RPE 5.5
4: 53 @ RPE 5.5
5: 53 @ RPE 5.5
6: 53 @ RPE 5.5
7: 53 @ RPE 5.5
8: 53 @ RPE 5.5
9: 53 @ RPE 5.5
10: 53 @ RPE 5.5
11: 53 @ RPE 5.5
12: 53 @ RPE 5.5

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Standing KB halo 4x15, 2:10 rest
Work sets:
1: 20 @ RIR 4
2: 20 @ RIR 4
3: 16 @ RIR 4
4: 16 @ RIR 5

C2: Plate front raises 4x15, 2:10 rest
Work sets:
1: 15 @ RIR 4
2: 15 @ RIR 2
3: 15 @ RIR 4
4: 15 @ RIR 5

C3: Close grip push up 4x15, 2:10 rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: Bw @ RIR 10+

E: Front plank 4x30-60s, 2:10 rest
Work sets:
1: Bw x 60s @ RPE 6.5
2: Bw x 60s @ RPE 7.5
3: Bw x 60s @ RPE 8
4: N/A

Grip complex:
E1: Dynamic unilateral cable supinated wrist curls 2x13 @ 45% 1RM, 2:10 rest
Work sets:
1: 8 @ RIR 9-10
2: 8 @ RIR 8-9

E2: Dynamic unilateral cable pronated wrist curls 2x13 @ 45% 1RM, 2:10 rest
Work sets:
1: 5 @ RIR (R:6) (L:3)
2: 5 @ RIR (R: 6) (L:3)

E3: Dynamic unilateral cable radial deviation 2x13 @ 45% 1RM, 2:10 rest
1: 5 @ RIR (R:8) (L:5)
2: 5 @ RIR (R:8) (L:5)

E4: Dynamic unilateral cable Ulnar deviation 2x13 @ 45% 1RM, 2:10 rest
1: 5 @ RIR 5 (R:5) (L:4)
2: 5 @ RIR 5 (R:5) (L:8)

E5: Dynamic hand gripper 2x13 @ 45% 1RM, 2:10 rest
1: 36 @ RIR 10+
2: 36 @ RIR 10+
Dynamic as in contrast to static or eccentric focused

- Session RPE: 8

Caffeine:
Can’t tolerate it very well unless in very low doses and even then it’s risky and usually end up biting me in the ass. as such I havent had a soft drink in years let alone coffee or energy drinks. Seeing as todays workout was a rather late one I decided that a single small energy drink wouldnt hurt and it had also been many years since last time. But I was wrong! I was so wrong! What should have been a 1½-2 hours training session ended up lasting over 5 hours as I was running to the toilet every 5 minutes with diarrhea and not the normal kind - The kind that Satan blessed before sending it upstairs. Starting puking around 2am as well so I think I’ll refrain from energy drinks again moving forward. Training session was completed but I was NOT feeling well. Hopefully I’ll be back up and running again tmr as I have a session scheduled.

33

Juggernaut systems V.2.0 - lifestyle program
Block 2
Round 3: - 10s rest: 2:10s
Workout 3

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Bench: 102.5 (290322)
Grip: 66.3 right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug w/ swiss ball squeeze 4x15
Push up to down dog 4x15
McGill sit ups 4x15

A1: Narrow grip cable row 6x15 @ RIR 2-3 & 2xamrap, 90s rest
Work sets:
1: 60 @ RIR 10+
2: 60 @ RIR 10+
3: 60 @ RIR 10+
4: 60 @ RIR 10+
5: 65 @ RIR 10+
6: 68 @ RIR 8
Iso hold Amrap: 68 x 30s @ RPE 9
Amrap: 68x30 @ RIR 1

A2: Hollow body hold w/ staggered weight (deadbug) 5x30-60s, 2:10s rest
1: 2.25kg (left leg & right arm) x30s @ RPE 6
2: 2.25kg (Right leg & left arm) x30s @ RPE 6
3: 2.25kg (left leg & right arm) x30s @ RPE 6
4: 2.25kg (Right leg & left arm) x30s @ RPE 6
5: 3.25kg (left leg & right arm) x30s @ RPE 6.5
6: 3.25kg (Right leg & left arm) x30s @ RPE 6.5
7: 4.25kg (left leg & right arm) x30s @ RPE 8.5
8: 4.25kg (Right leg & left arm) x30s @ RPE 8.5

B: Trap bar deadlift 1 top set @ 5 reps @ RPE 10, 4 drop sets @ 4 reps, & 1amrap, 2:10 rest
Top set:
125 @ RPE 9
Drop sets:
1: 115 @ RPE 7.5
2: 115 @ RPE 7.5
3: 115 @ RPE 7.5
4: 115 @ RPE 7
Amrap: 110x10 @ RPE 9

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Unilateral KB waiters walk 4x40 meters, 2:10 rest
Work sets:
1: 8 @ RPE 6
2: 8 @ RPE 6
3: 8 @ RPE 6
4: 8 @ RPE 7

C2: Ez BB curls 4x15, 2:10 rest
Work sets:
1: 36 @ RIR 4
2: 36 @ RIR 1-2
3: 36 @ RIR 0
4: 36 @ RIR 1

C3: Iron neck 180° rotations 4x50, 2:10 rest
Work sets:
1: 16 @ RIR 10+
2: 16 @ RIR 10+
3: 16 @ RIR 10+
4: 16 @ RIR 10+

E: Straight leg sit ups 4x15, 2:10 rest
Work sets:
1: Bw @ RIR 7
2: Bw @ RIR 4
3: n/a
4: n/a

- Session RPE: 8.5

34

uggernaut systems V.2.0 - lifestyle program
Block: 2
Round 3: - 10s rest: 2:10s
Workout 4

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug w/ weights 4x12 (2.5kg)
Straight arm raise w/lateral band pull 4x12
Body saw w/ foam roller 4x12
External rotation w/ band 4x15

A1: Kadillac bar bench press, narrow grip 10x3 @ 74KG, 90s rest
Work sets:
1: 74 @ RPE 6.5
2: 74 @ RPE 6.5
3: 74 @ RPE 7
4: 74 @ RPE 6.5
5: 74 @ RPE 6.5
6: 74 @ RPE 7
7: 74 @ RPE 7
8: 74 @ RPE 7.5
9: 74 @ RPE 7
10: 74 @ RPE 7.5

A2: Hollow body hold 10 @ 30-60s, 2:10 rest
Work sets:
1: Bw x 40s @ RPE 7
2: Bw x 40s @ RPE 7
3: Bw x 40s @ RPE 7
4: Bw x 40s @ RPE 7
5: Bw x 40s @ RPE 7.5
6: Bw x 40s @ RPE 8
7: Bw x 40s @ RPE 8
8: Bw x 40s @ RPE 7
9: Bw x 40s @ RPE 8
10: Bw x 40s @ RPE 8

Endurance:
B: Landmine squat 4x20, 2:10 min rest
Work sets:
1: 20 @ RIR 6
2: 20 @ RIR 5
3: n/a
4: n/a

Combo set:
C1: Side plank 4x30-60s, 2:10 rest
Work sets:
1: Bw + 10kg weighted vest x 60s @ RPE 8
2: Bw + 10kg weighted vest x 60s @ RPE 8
3: n/a
4: n/a

C2: Tall kneeling unilateral lateral DB raise, 4x15, 2:10 rest
Work sets:
1: 9 @ RIR 5
2: 11.5 @ RIR 0
3: 9 @ RIR 4
4: 9 @ RIR 5

C3: Unilateral cable shrugs 4x12, 2:10 rest
Work sets:
1: n/a
2: n/a
3: n/a
4: n/a

D: Hanging leg raise 4x15, 2:10 rest
Work sets:
1: Bw @ RIR 4
2: Bw @ RIR 5
3: Bw @ RIR 5
4: Bw @ RIR 5

Session RPE: 6

35

Juggernaut systems V.2.0 - lifestyle program
Block: 2
Round 3: - 10s rest: 2:10s
Workout 5

Estimated max
Squat: 97.5 (130422)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug 4x15
Band shoulder abduction 4x15
Half kneeling KB halo’s 4x15
External rotation w/ band 4x15

A1: Half kneeling 1-Arm lat pull down 5x6 @ RIR 1, 90s rest
Work sets:
1: 37.5 @ RPE 2
2: 37.5 @ RPE 1
3: 37.5 @ RPE 2
4: 37.5 @ RPE 2
5: 37.5 @ RPE

A2: V-up hold 5 @ 30-60s, 2:10 rest
Work sets:
1: Bw x 30s @ RPE 7
2: Bw x 30s @ RPE 7
3: Bw x 30s @ RPE 7
4: Bw x 30s @ RPE 7
5: Bw x 30s @ RPE 7
Legs straight, arms down the sides with a sit up hold

B1: 1" deficit Trap bar deadlift 10x2 @ 90kg, 09s rest
Work sets:
1: 90 @ RPE 6
2: 90 @ RPE 6
3: 90 @ RPE 6
4: 90 @ RPE 6
5: 90 @ RPE 6
6: 90 @ RPE 6
7: 90 @ RPE 6

B2: V-up hold 7 @ 30-60s, 2:10 rest
Work sets:
1: Bw x 30s @ RPE 7
2: Bw x 30s @ RPE 7
3: Bw x 30s @ RPE 7
4: Bw x 30s @ RPE 7
5: Bw x 30s @ RPE 7
6: Bw x 30s @ RPE 7
7: Bw x 30s @ RPE 7

Combo set:
C1: Sandbag carry 4x40 meters, 2:10 rest
Work sets:
1: 40 @ RPE 5
2: 40 @ RPE 5
3: 40 @ RPE 5
4: 40 @ RPE 5

C2: Standing alternating DB hammer curls, 4x15, 2:10 rest
Work sets:
1: 18 @ RIR 4
2: 18 @ 20.5 (alternating each rep) @ RIR 5
3: 18 @ 20.5 (alternating each rep) @ RIR 5
4: 20.5 @ RIR 1

C3: Iron neck lateral/side to side w/ forward pulling band 4x50, 2:10 rest
Work sets:
1: 16 @ RIR 10+
2: 16 @ RIR 10+
3: 16 @ RIR 10+
4: 16 @ RIR 10+
(16 is the bands maximum pulling capacity in KG)

D: Alternating V-up 4x16, 2:10 rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: Bw @ RIR 10+

Grip complex:
E1: Dynamic unilateral cable supinated wrist curls 2x14 @ 45% 1RM, 2:10 rest
Work sets:
1: 8 @ RIR 10+
2: 8 @ RIR 10+

E2: Dynamic unilateral cable pronated wrist curls 2x14 @ 45% 1RM, 2:10 rest
Work sets:
1: 5 @ RIR 3
2: 5 @ RIR 3

E3: Dynamic unilateral cable radial deviation 2x14 @ 45% 1RM, 2:10 rest
1: 5 @ RIR 10+
2: 5 @ RIR 10+

E4: Dynamic unilateral cable Ulnar deviation 2x14 @ 45% 1RM, 2:10 rest
1: 5 @ RIR 5
2: 5 @ RIR 5

E5: Dynamic hand gripper 2x14 @ 45% 1RM, 2:10 rest
1: 36 @ RIR 10+
2: 36 @ RIR 10+
Dynamic as in contrast to static or eccentric focused

Session RPE: 6

36

Juggernaut systems V.2.0 - lifestyle program
Block: 2
Round 3: - 10s rest: 2:10s
Workout 6

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug w/ ball squeeze 4x15
Side lying T-spine rotation 4x15
Tall kneeling KB halo 4x15
Standing external band rotation 4x15 (across the body)
Standing external band rotation 4x15 (ball pitcher)

A1: BB bench press 4x15 @ 64kg & 1amrap, 90s rest
Work sets:
1: 64 @ RPE 8.5
2: 64 @ RPE 9
3: 64 @ RPE 9
4: 64 @ RPE 9
Amrap: 64x15 @ RPE 10

A2: Hollow body hold 5x30-60s, 2:10 rest
1: Bw x 45s @ RPE 8
2: Bw x 45s @ RPE 8
3: Bw x 45s @ RPE 8
4: Bw x 45s @ RPE 8
5: Bw x 45s @ RPE 8

B: SSB squat 1 top set @ 5 reps @ RPE 10, 4 drop sets @ 4 reps, & 1amrap, 2:10 rest
Work sets:
1: 85 @ RPE 9
Drop sets:
1: 80 @ RPE 8
2: 80 @ RPE 8
3: 80 @ RPE 8
4: 80 @ RPE 8
Amrap: 60x @ RPE - N/A

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Standing KB halo 4x15, 2:10 rest
Work sets:
1: 16 @ RIR 10+
2: 16 @ RIR 8
3:
4:

C2: DB Reverse fly 4x15, 2:10 rest
Work sets:
1: 7 @ RIR 10+
2: 7 @ RIR 10+
3: 7 @ RIR 10+
4: 7 @ RIR 10+

C3 Close grip push up 4x15, 2:10 rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 6
4:

D: Straight leg sit ups 4x15, 2:10 rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 6
3: Bw @ RIR 4
4: Bw @ RIR 5

Cardiac output:
117 min
Avg HR: 89
Max HR: 102
Steps: 6350

- Session RPE: 9

37

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 1

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Adductor rockback 4x10
Tall kneeling glute activation 4x10
Front plank w/ leg abduction 4x10
Standing external band rotation 4x15 (across the body)
Standing external band rotation 4x15 (ball pitcher)

A1: 1-arm lat pull down 5x8 @ RIR 1-3, 120 min rest
Work sets:
1: 37.5 @ RIR 3
2: 35 @ RIR 5
3: 35 @ RIR 4
4: 35 @ RIR 4
5: 35 @ RIR 4
– Left arm is having a hard time following along while the right is still cruising.

A2: Hollow body hold w/ weighted arms 5x30-60s, 3 min rest
Work sets:
1: 5kg x 30s @ RPE 7
2: 5kg x 30s @ RPE 7
3: 5kg x 30s @ RPE 7
4: 5kg x 30s @ RPE 7
5: 5kg x 30s @ RPE 7
– 2.5kg each hand

B1: DB row 7x6 & 1x Max time on 45° bench @ 2s iso hold, 3 min rest
Work sets:
1: 20.5 @ RIR 5
2: 20.5 @ RIR 5
3: 20.5 @ RIR 5
4: 20.5 @ RIR 5
5: 20.5 @ RIR 5
6: 20.5 @ RIR 5
7: 20.5 @ RIR 5
Max time: 20.5 x 40s @ RPE 8.5

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Sandbag carry 4x50m, 3 min rest
Work sets:
1: 40 @ RPE 7
2: 40 @ RPE 7
3: 40 @ RPE 7.5
4: 40 @ RPE 7.5

C2: Seated alternating db curls 4x10, 3 min rest
Work sets:
1: 18 @ RIR 4
2: 18 @ RIR 2
3: 18 @ RIR 0
4: 16 @ RIR 3

C3: Neck harness neck extension 4x10, 3 min rest
Work sets:
1: 10kg @ RIR 10+
2: 10kg @ RIR 10+
3: 10kg @ RIR 10+
4: 10kg @ RIR 10+

D: Front plank 4x30-60s, 3 min rest
Work sets:
1: Bw x 60s @ RPE 7
2: Bw x 60s @ RPE 8
3: Bw x 60s @ RPE 8
4: Bw x 60s @ RPE

Session RPE: 7

38

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 2

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Shin box 4x10
Side lying t-spine rotation 4x10
Deadbug 4x10
Standing external band rotation 4x15 (across the body)
Standing external band rotation 4x15 (ball pitcher)

A1: SSB Squat 12x2, 120s rest
Work sets:
1: 45 @ RPE 4.5
2: 45 @ RPE 4.5
3: 45 @ RPE 4.5
4: 45 @ RPE 4.5
5: 45 @ RPE 4.5
6: 45 @ RPE 4.5
7: 45 @ RPE 4.5
8: 45 @ RPE 4.5
9: 45 @ RPE 4.5
10: 45 @ RPE 4.5
11: 45 @ RPE 4.5
12: 45 @ RPE 4.5

A2: Hollow body hold 10x30-60s, 3 min rest
Work sets:
1: Bw x 40s @ RPE 7
2: Bw x 40s @ RPE 7.5
3: Bw x 40s @ RPE 8
4: Bw x 40s @ RPE 8
5: Bw x 40s @ RPE 8.5
6: Bw x 40s @ RPE 8.5
7: Bw x 40s @ RPE 8.5
8: Bw x 40s @ RPE 8.5
9: Bw x 40s @ RPE 8.5
10: Bw x 40s @ RPE 8.5

B BB bench press 4x5 & 1amrap, 3 min rest
Work sets:
1: 65 @ RPE 6
2: 70 @ RPE 6.5
3: 75 @ RPE 6.5
4: 80 @ RPE 7
Amrap: 85x8 @ RPE 9.5-10

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Dynamic side plank 4x10, 3 min rest
Work sets:
1: Bw x 10 @ RIR 10+
2: Bw x 10 @ RIR 10+
3: Bw x 10 @ RIR 10+
4: Bw x 10 @ RIR 10+

C2: Seated alternating lateral DB raise 4x10, 3 min rest
Work sets:
1: 11.5 @ RIR 2
2: 11.5 @ RIR 2
3: 11.5 @ RIR 1
4: 11.5 @ RIR 2

C3: Reverse DB fly 4x10, 3 min rest
Work sets:
1: 7 @ RIR 6
2: 7 @ RIR 6
3: 7 @ RIR 6
4: 7 @ RIR 6

C4: Trap bar shrugs 4x10, 3 min rest
1: 50 @ RIR 10+
2: 50 @ RIR 10+
3: 50 @ RIR 10+
4: 50 @ RIR 10+

D: Straight leg sit ups 4x10, 3 min rest
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: Bw @ RIR 10+

Grip complex:
E1: Dynamic unilateral cable supinated wrist curls 2x15 @ 45% 1RM, 2:10 rest
Work sets:
1: 8 @ RIR 10+
2: 8 @ RIR 10+

E2: Dynamic unilateral cable pronated wrist curls 2x15 @ 45% 1RM, 2:10 rest
Work sets:
1: 5 @ RIR 2
2: 5 @ RIR 3

E3: Dynamic unilateral cable radial deviation 2x15 @ 45% 1RM, 2:10 rest
1: 5 @ RIR 10+
2: 5 @ RIR 10+

E4: Standing Dynamic unilateral cable Ulnar deviation 2x15 @ 45% 1RM, 2:10 rest
1: 5 @ RIR 5
2: 5 @ RIR 5

E5: Dynamic hand gripper 2x15 @ 45% 1RM, 2:10 rest
1: 36 @ RIR 10+
2: 36 @ RIR 10+
Dynamic as in contrast to static or eccentric focused

Session RPE: 6

39

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 1
Workout 3

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latissimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Shin box w/ hip thrust 4x10
Side lying t-spine rotation 4x10
Tall kneeling Pallof band press 4x10

A: Kneeling 1-arm pull down 6x6 @ RIR 2-3 & 1 amrap, 3 min rest
Work sets:
1: 35 @ RIR 4-5
2: 37.5 @ RIR 2-3
3: 37.5 @ RIR 2-3
4: 37.5 @ RIR 2-3
5: 37.5 @ RIR 2-3
6: 37.5 @ RIR
Amrap: 37.5 x 9 @ RIR 0(left) (right) probably RIR 5-6
same as last time. Left is far behind
NTS: you’re crunching right when pulling w left arm. Crunch left.

B: Chest support rows 6x6 @ 2s iso hold & 2x max time, 3 min rest
Work sets:
1: 20.5 @ RIR 6-7
2: 20.5 @ RIR 6-7
3: 20.5 @ RIR 6-7
4: 20.5 @ RIR 6-7
5: 20.5 @ RIR 6-7
6: 22.5 @ RIR 6-7
Max time: 22.5 x 45s @ RPE 9
Max time: 22.5 x 45s @ RPE 9

C: Trap bar deadlift 4x5 & 1 amrap, 3 min rest
Work sets:
1: 80 @ 6
2: 87.5 @ 6.5
3: 95 @ 7
4: 102.5 @ 7.5
Amrap: 107.5 x 13 @ RPE 8.5
Surprisingly enough my quads turned out to be pretty banged up after yesterdays very very easy squat. Had a huge impact during the amraps last couple reps where I’d definitely be able to pull at least 5 more reps out had I waited until tomorrow to get this session in.

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Sandbag carry 4x50m, 3 min rest
Work sets:
1: 40 @ RPE 7
2: 40 @ RPE 7.5
3: 40 @ RPE 7.5
4: 40 @ RPE 7.5

C2: Standing alternating db hammer curls 7x10, 3 min rest
Work sets:
1: 18 @ RIR 4
2: 20.5 @ RIR 1
3: 20.5 @ RIR 2
4: 20.5 @ RIR 2
5: 20.5 @ RIR 2
6: 20.5 @ RIR 2
7: 20.5 @ RIR 2
Who doesnt like biguns

C3: Neck harness neck extension 4x10, 3 min rest
Work sets:
1: 11.25 @ RIR 10+
2: 11.25 @ RIR 10+
3: 11.25 @ RIR 10+
4: 11.25 @ RIR 10+

D: Front plank 4x30-60s, 3 min rest
Work sets:
1: N/A
2: N/A
3: N/A
4: N/A

Session RPE: 7

40

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round: 1
Workout 5

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 102.5 (290322)
Incline bench 92.5 (200522)
Grip: 66.3 Right & 60.4 left (293222)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Daily readiness rating: 1-5
Lower body: 5
Upper body: 5

Foam Roll:
Latimus 60s
Quadriceps 120s
Mid to upper back 120s
It band 120s

Movement prep warm up:
Combo set:
Deadbug 2x15
Prone shoulders up & over 2x15
McGill situps 2x15

A1: Neutral grip chin up 1 top set @ 5 reps @ RPE 7, 5 drop sets @ 6 reps, & 1amrap, 3 min rest
Top set:
1: Bw + 10kg @ RPE 7
Drop sets:
1: Bw @ RPE 6
2: Bw @ RPE 6
3: Bw @ RPE 6
4: Bw @ RPE 6.5
5: Bw @ RPE 7
Amrap: 87.5 x 9 @ RPE 10

A2: V-up hold 6 @ 30-60s, 3 min rest
Work sets:
1: Bw x 40s @ RPE 7
2: Bw x 40s @ RPE 7
3: Bw x 40s @ RPE 7
4: Bw x 40s @ RPE 8
5: Bw x 40s @ RPE 7
6: Bw x 40s @ RPE 10

B: Chest supported rows on 45 degree bench 6x6 @ 2s iso hold, 3 min rest
Work sets:
1: 22.5 @ RIR 5-6
2: 22.5 @ RIR 5-6
3: 22.5 @ RIR 5-6
4: 22.5 @ RIR 5-6
5: 22.5 @ RIR 5-6
6: 22.5 @ RIR 5-6

C 1" deficit BB deadlift 12x2 @ 77.5kg, 3 min rest
Work sets:
1: 77.5 @ RPE 5
2: 77.5 @ RPE 5
3: 77.5 @ RPE 5
4: 77.5 @ RPE 5
5: 77.5 @ RPE 5
6: 77.5 @ RPE 5
7: 77.5 @ RPE 5
8: 77.5 @ RPE 5
9: 77.5 @ RPE 5
10: 77.5 @ RPE 5
11: 77.5 @ RPE 5
12: 77.5 @ RPE 5

Combo set:
D1: KB Waiters step up on step bench 4x15 steps, 3 min rest
Work sets:
1: 8 @ RPE 7
2: 8 @ RPE 7.5
3: 8 @ RPE 7.5
4: 8 @ RPE 7.5
Tried using a 12 kg kb but left arm is struggeling to hard.

D2: Unilateral cable preacher curls 6x10, 3 min rest
Work sets:
1: 10 @ RIR 5
2: 12.5 @ RIR 0(left) 3(right)
3: 10 @ RIR 5
4: 10 @ RIR 5
5: 10 @ RIR 5
6: 10 @ RIR 5

D3: Neck harness neck extension 4x10, 3 min rest
Work sets:
1: 12.5 @ RIR 10+
2: 12.5 @ RIR 10+
3: 12.5 @ RIR 10+
4: 12.5 @ RIR 10+

E: Front plank 4x30-60s, 3 min rest
Work sets:
1: Bw @ RPE 7
2: Bw @ RPE 7
3:
4:

Session RPE: 7