The Killbox - A submission wrestlers road to explosive power

Training Training Logs
61

Meaning re-start the BJJ app? Very curious to hear how this works for you. A lot of top (older) guys from my BJJ school (GB) use Chad for strength training. I’m thinking about Otavio Sousa and Romulo Barral, in particular.

62

I’ll not be starting from scratch again as the app simply continues on from where I left off but yes. Starting the bjj app again.
One of the available program templates is the lifestyle program which is what I was using previously and what a lot of masters are using as well. overall volume is pretty low and not much of anything resembling explosive work which is a double edged sword but in terms of longevity it’s a nice fit for the aging practitioner like Sousa and Barral and myself.

Amongst all the s&c coaches, programs and apps I’ve used over the years I’m somewhat favoring the juggernaut app due to the lifestyle program - It really hits that aging population well as the approach is longevity and not diving head in for rapid gains dealing with the onslaught of post injuries down the road. But for the younger grappler I actually don’t thinks the app is particularly good as none of the templates within use neither french contrast method or triphasic method which are generally accepted as being two of the best options for building explosive power and with jj being a short burst power sport I find that puzzling.

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: 71.4 Right & 62.4 left (200622)
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:
Adductor rockback 2x12
Reverse snow angel 2x12
McGill situps 2x12

A1: neutral grip hanging scapula depressions 5x10 @ 2s iso hold, 90s rest
1: Bw @ RPE 4
2: Bw @ RPE 4
3: Bw @ RPE 4
4: Bw @ RPE 4
5: Bw @ RPE 4

A2 Neutral grip chin up 4x12.5 & 1 Amrap @ 15kg, 2 min rest
Work sets:
1: 12.5 @ RPE 7
2: 12.5 @ RPE 7
3: 12.5 @ RPE 7.5
4: 12.5 @ RPE 8
5: 15kg x 6 @ RPE 9.5 - 10
–Average power output: 289.0 W
–Average velocity: 0.29 m/s
–Peak acceleration: 0:59 G
–Peak power output: 841 W
–Peak velocity: 0.75 m/s
–Peak strength: 1560 N

A3: Hanging L-sit 5 @ 10-30s, 3 min rest
Work sets:
1: Bw x 30s @ RPE 5
2: Bw x 30s @ RPE 5
3: Bw x 30s @ RPE 6
4: Bw x 30s @ RPE 6
5: Bw x 30s @ RPE 6

C Trap bar deadlift 12x2 @ 87.5kg, 3 min rest
Work sets:
1: 87.5 @ RPE 5.5
2: 87.5 @ RPE 5.5
3: 87.5 @ RPE 5.5
4: 87.5 @ RPE 5.5
5: 87.5 @ RPE 5.5
6: 87.5 @ RPE 5.5
7: 87.5 @ RPE 5.5
8: 87.5 @ RPE 5.5
9: 87.5 @ RPE 5.5
10: 87.5 @ RPE 5.5
11: 87.5 @ RPE 5.5
12: 87.5 @ RPE 5.5
–Average power output: 585.7 W
–Average velocity: 0.64 m/s
–Peak acceleration: 0:62 G
–Peak power output: 1120 W
–Peak velocity: 1.09 m/s
–Peak strength: 1406 N

Combo set:
D1: KB Waiters step up on step bench 4x12 steps, 3 min rest
Work sets:
1: 8kg @ RPE 7.5
2: 8kg @ RPE 7.5
3: 8kg @ RPE 7
4: 8kg @ RPE 7

D2: Seated alternating band curls 4x10, 3 min rest
Work sets:
1: 30,40 & 50 lb bands @ RIR 4
2: 10,30,40 & 50 lb bands @ RIR 2-3
3: 10, 30,40 & 50 lb bands @ RIR 2-3
4: 10, 30,40 & 50 lb bands @ RIR 1-2

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

Cold and hot bath afterwards for 15-20 minutes

Session RPE: 6

If looking closely a new metric has found it’s way into the log. Namely that of a VBT device which I used to use some years back to track velocity, power etc. Going forward I’ll try and get readings on as many exercises as possible but not all are suitable for such.

Decided buy an Aircast cryo system the other day which has yet to arrive. Hopefully it will help with this annoying tennis elbow situation.

Lastly I’m thinking of replacing my cage for the force usa foldable rack. Seems like a quality rack with the added bonus that it can fold and stand on its own without having to be bolted to the wall. Lots of accessories as well and a high pull up in stark contrast to the low hanging one thats on my rack.

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63

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 2
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: 71.4 Right & 62.4 left (200622)
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
Dead bug 4x10
Side lying T-spine rotation 4x10

A1: 1-arm lat pull down 6x4 @ RPE 5-7 & 1amrap, 2 min rest
Work sets:
1: 30 @ RPE 5.5
2: 30 @ RPE 5.5
3: 30 @ RPE 5.5
4: 30 @ RPE 5.5
5: 30 @ RPE 5.5
6: 30 @ RIR 6
amrap: 30x14 @ RIR 3-4
–Average power output: 263.9 W
–Average velocity: 0.82 m/s
–Peak acceleration: 0:44 G
–Peak power output: 654 KW
–Peak velocity: 1.67 m/s
–Peak strength: 468 N

A2 Hanging L-sit 7 @ 10-30s, 3 min rest
Work sets:
1: Bw x 30s @ RPE 5
2: Bw x 30s @ RPE 5
3: Bw x 30s @ RPE 5.5
4: Bw x 30s @ RPE 5.5
5: Bw x 30s @ RPE 5.5
6: Bw x 30s @ RPE 5.5
knees tight to chest

C: Swizz ball back raise 4x12, 3 min rest
Work sets:
1: Bw @ RIR 10+
2: 5kg @ RIR 4
3: Bw @ RIR 10+
4: Bw @ RIR 3

Combo set: D1, rest, D2, rest, D3 rest x3
D1: KB waiters step up on bench 4x12, 3 min rest
Work sets:
1: 8 @ RPE 6
2: 8 @ RPE 6
3: 8 @ RPE 6
4: 8 @ RPE 6.5

D2: Standing Ez bar curls 4x12, 3 min rest
Work sets:
1: 31 @ RIR 4-6
2: 31 @ RIR 4-6
3: 32 @ RIR 2-4
4: 32 @ RIR 2-4

D3: Neck harness neck extension 4x12, 3 min rest
Work sets:
1: 10kg @ RIR 10+
2: 10kg @ RIR 10+
3: 10kg @ RIR 10+
4: 10kg @ RIR 10+

E: Front plank 4x30-60s, 3 min rest
Work sets:
1: Bw x 60s @ RPE 7
2: Bw x 60s @ RPE 7.5
3: Bw x 60s @ RPE 7.5
4: Bw x 60s @ RPE 8

Session RPE: 6

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64

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 2
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: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Movement prep warm up:
Combo set:
Deadbug with swizz ball 4x10
Side lying t-spine rotation 4x10
Adductor rockback 4x10

A1: SSB Squat 10x2 @ 62.5, 2 min rest, 1s bottom pause
Work sets:
1: 62.5 @ RPE 6
2: 62.5 @ RPE 6
3: 62.5 @ RPE 6
4: 62.5 @ RPE 6
5: 62.5 @ RPE 6
6: 62.5 @ RPE 6
7: 62.5 @ RPE 6
8: 62.5 @ RPE 6
9: 62.5 @ RPE 6
10: 62.5 @ RPE 6
NTS: you’re leaning to the left
–Average power output: 357.5 W
–Average velocity: 0.54 m/s
–Peak acceleration: 0:67 G
–Peak power output: 1129 KW
–Peak velocity: 1.38 m/s
–Peak strength: 1025 N

A2: Hanging L-sit 10x 10-30s, 3 min rest
Work sets:
1: 5kg x 30s @ RPR 5.5
2: 5kg x 30s @ RPR 6
3: 5kg x 30s @ RPR 6
4: 5kg x 30s @ RPR 6
5: Bw x 30s @ RPE 5
6: Bw x 30s @ RPE 5
7: Bw x 30s @ RPE 5
8: Bw x 30s @ RPE 5
9: 5kg x 30s @ RPE 6
10: 5kg x 30s @ RPE 6
NTS: you’re leaning to the left

B BB bench press 1 top set @ 5 reps @ RPE 8.5 & 5 drop sets @ 5 reps, & 1amrap, 3 min
Top set: 82.5 @ RPR 8.5
1: 80 @ RPE 7
Drop sets:
1: 72.5 @ RPE 7
2: 72.5 @ RPE 7
3: 72.5 @ RPE 7
4: 72.5 @ RPE 7
5: 72.5 @ RPE 7
Amrap: 72.5 x 8 @ RPE 9.5
–Average power output: 217.6 W
–Average velocity: 0.29 m/s
–Peak acceleration: 0:44 G
–Peak power output: 0.67 KW
–Peak velocity: 0.82 m/s
–Peak strength: 1045 N

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Side plank 4x30-60s, 3 min rest
Work sets:
1: Bw x 60s @ RPE 7 (right side)
2: Bw x 60s @ RPE 7 (left side)
3: Bw x 60s @ RPE 8 (R)
4: Bw x 60s @ RPE 7.5 (L)

C2: Kneeling alternating db lateral raise 4x12, 3 min rest
Work sets:
1: 9 @ RIR 4-6
2: 9 @ RIR 4-6
3: 8 @ RIR 5-7
4: 8 @ RIR 4-5

C3: Reverse DB fly 4x12, 3 min rest
Work sets:
1: 7 @ RIR 10+
2: 9 @ RIR 0-1
3: 8 @ RIR 3-4
4: 8 @ RIR 2-3

Session RPE: 7

Quick session that ended up lasting more than 2 hours as usual. If I wasn’t into jiujitsu I think I’d be into powerlifting as I do very well with low reps in stark contrast to medium and high reps. Anything above 5 reps is simply not my thing and even that is 2 reps to much. As such having a home gym suits me wonderfully as I can first and foremost take long breaks without anyone being bothered by and secondly chill and watch instructional videos, read or whatever I please during said rest periods.

I believe I wrote last time I was looking into the force usa foldable rack as my old rack takes up a bit to much space. If anyone has any experience with it or knows where to get one inside the eu I’d appreciate the feedback <3

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65

Fasted morning cardiac output:
5x5x6 (5 min work, 5 min rest x 6)
100 bpm+ HR on all sets
Avg HR: 108
Max HR: 134
Session RPE: 6
Calories: 225
total work: 30 min

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 2
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: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Movement prep warm up:
Combo set:
Deadbug swiss ball squeeze 4x12
Prone shoulder up and overs 4x12
Bosu ball squat 4x12

A1: Lat pull down BNT 4x10-12 @ RIR 2-3 & 1 amrap, 2 min rest
Work sets:
1: 60x10 @ RIR 5-7
2: 60x10 @ RIR 5-7
3: 60x10 @ RIR 3-5
4: 60x10 @ RIR 2-3
Amrap: 30x16 @ RIR 1-2
–Average power output: 410.3 W
–Average velocity: 0.64 m/s
–Peak acceleration: 0:39 G
–Peak power output: 1.128 KW
–Peak velocity: 1.49 m/s
–Peak strength: 891 N

A2 Hanging L-sit 5x10-30s, 3 min rest
Work sets:
1: 5 x 30s @ RPE 6.5
2: 7.5 x 30s @ RPE 7
3: 10 x 27s @ RPE 9
4: 12.5 x 13s @ RPE 10
5: Bw x 30s @ RPE 6 - extending legs out and in during

C Trap bar deadlift 4x3, 1amrap, 3 min rest
Work sets:
1: 87.5 @ RPE 5.5
2: 95 @ RPE 6
3: 102.5 @ RPE 6.5
4: 107.5 @ RPE 6.5
Amrap: 115 x 8
–Average power output: 493.9 W
–Average velocity: 0.49 m/s
–Peak acceleration: 0:38 G
–Peak power output: 1.025 KW
–Peak velocity: 0.96 m/s
–Peak strength: 1449 N

Combo set: D1, rest, D2, rest, D3 rest x3
D1: KB Waiters step up on step bench 4x12 steps, 3 min rest
Work sets:
1: 8 @ RPE 7
2: 8 @ RPE 7
3: 8 @ RPE 6.5
4: 8 @ RPE 6.5

D2: Seated alternating band curls 4x12, 3 min rest
Work sets:
1: 10,30,40 & 50 lb bands @ RIR 2
2: 10,30,40 & 50 lb bands @ RIR 2
3: 10,30,40 & 50 lb bands @ RIR 2
4: 10,30,40 & 50 lb bands @ RIR 1-2

D3: Neck harness neck extension 4x12, 3 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

Session RPE: 7

Total calories for the day: 3341
Total carbs: 56g | 7%
Total fat : 265g | 70%
Total protein: 199g | 23%

Ended up pulling something down low just above the iliac when doing deadifts again. Not as severe as last time but I’m getting real tired of getting injured by deadlifts again and again. Weight wasnt even heavy but when I pull, my left spinal erector takes over completely while right side takes a nap leaving my left side cramping crazy. Foam rolled afterwards with a foam roller as well as a baseball while having applied some sports cream which actually ended up burning like crazy. It worked however and the area is feeling ok atm.

1 Like
66

Fasted morning cardiac output:
5x5x3 (5 min work, 5 min rest x 3)
100 bpm+ HR on all sets
Avg HR: 102
Max HR: 115
Session RPE: 6
Calories: 123
total work: 15 min

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 2
Workout 4

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: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Movement prep warm up:
Combo set:
Adductor rockback 4x12
Reverse snow angel 4x12
McGill sit ups 4x12

A1: BB Bench press 10x3 @ 70kg, 2 min rest
Work sets
1: 70 @ RPE 5.5
2: 70 @ RPE 6
3: 70 @ RPE 6
4: 70 @ RPE 6
5: 70 @ RPE 6
6: 70 @ RPE 6
7: 70 @ RPE 6
8: 70 @ RPE 6
9: 70 @ RPE 6
10: 70 @ RPE 6
–Average power output: 386.8 W
–Average velocity: 0.52 m/s
–Peak acceleration: 0:71 G
–Peak power output: 1.098 KW
–Peak velocity: 1.22 m/s
–Peak strength: 1173 N

A2: Hanging L-sit alt btw straightening the legs in & out 10x10-30s, 3 min rest
Work sets:
1: Bw x 30s @ RPE 6
2: Bw x 30s @ RPE 6
3: Bw x 30s @ RPE 6
4: Bw x 30s @ RPE 6
5: Bw x 30s @ RPE 6
6: Bw x 30s @ RPE 6
7: Bw x 30s @ RPE 7
8: Bw x 30s @ RPE 7
9: Bw x 30s @ RPE 7.5
10: Bw x 30s @ RPE 7.5

B Step ups 3x12, 3 min rest
Work sets:
1: 15kg vest @ RIR 10+
2: 15kg vest @ RIR 10+
3: 15kg vest @ RIR 10+

C1Tall kneeling KB halo 4x12, 1:30 btw sides, 3 min rest
Work sets:
1: 12 @ RIR 10+
2: 12 @ RIR 10+
3: 12 @ RIR 10+
4: 12 @ RIR 10+

C2 DB front raise 4x12, 3 min rest
Work sets:
1: 9 @ RIR 3-4
2: 9 @ RIR 3-4
3: 9 @ RIR 3-4
4: 9 @ RIR 3-4

C3 DB bent over reverse fly 4x12, 3 min rest
Work sets:
1: 9 @ RIR 3-4
2: 9 @ RIR 3-4
3: 9 @ RIR 0-1
4: 9 @ RIR 0-1

D Alternating leg extension 3x12, 3 min rest
Work sets:
1: 15 @ RIR 10+
2: 15 @ RIR 10+
3: 15 @ RIR 10+

D Plate pinch hold 1x15s, 3 min rest
Work sets:
1: 15 @ RPE 6

Session RPE 8

1 Like
67

Fasted morning cardiac output:
5x5x1, 4x4x1, 3x3x1, 2x2x1, 1x1x1 (5m work & 5min rest, 4m work & 4m rest etc)
100 bpm+ HR on all sets
Avg HR: 113
Max HR: 129
Session RPE: 6
Calories: 148
total work: 15 min

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round: 2
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: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

A1: neutral grip hanging scapula depressions 5x10 @ 2s iso hold, 90s rest
1: Bw @ RPE 3
2: Bw @ RPE 4
3: Bw @ RPE 4
4: Bw @ RPE 4
5: Bw @ RPE 4

A2 Neutral grip chin up 4x3 & 1 Amrap @ 17.5kg, 2 min rest
Work sets:
1: 12.5 @ RPE 6
2: 12.5 @ RPE 6
3: 12.5 @ RPE 6
4: 15 @ RPE 6.5
5: 17.5kg x 6 @ RPE 9.5 - 10
–Average power output: 248.3 W
–Average velocity: 0.25 m/s
–Peak acceleration: 0:63 G
–Peak power output: 0.773 W
–Peak velocity: 0.71 m/s
–Peak strength: 770 N

A3: Hanging L-sit alt btw straightening legs in & out 5 @ 10-30s, 3 min rest
Work sets:
1: Bw x 30s @ RPE 5
2: Bw x 30s @ RPE 5.5
3: Bw x 30s @ RPE 6
4: Bw x 30s @ RPE 6.5
5: Bw x 30s @ RPE 6

C Trap bar deadlift 10x2 @ 95kg, 3 min rest
Work sets:
1: 95 @ RPE 5.5
2: 95 @ RPE 5.5
3: 95 @ RPE 5.5
4: 95 @ RPE 6
5: 95 @ RPE 6
6: 95 @ RPE 6
7: 95 @ RPE 5.5
8: 95 @ RPE 5.5
9: 95 @ RPE 5.5
10: 95 @ RPE 5.5
–Average power output: 597.3 W
–Average velocity: 0.60 m/s
–Peak acceleration: 0:45 G
–Peak power output: 1.171 W
–Peak velocity: 1.06 m/s
–Peak strength: 1166 N

Combo set:
D1: KB Waiters step up on step bench 4x12 steps, 3 min rest
Work sets:
1: 8kg @ RPE 5.5
2: 8kg @ RPE 6.5
3: 8kg @ RPE 7
4: 8kg @ RPE 7

D2: Seated unilateral band curls 4x12, 3 min rest
Work sets:
1: 10,30,40 & 50 lb bands @ RIR 0-1
2: 10,30,40 & 50 lb bands @ RIR 0-1
3: 10, 30,40 & 50 lb bands @ RIR 0-1
4: 10, 30,40 & 50 lb bands @ RIR 1-2

D3: Neck harness neck extension 4x12, 3 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

Session RPE: 6

1 Like
68

Fasted morning cardiac output:
5x5x1, 4x4x1, 3x3x1, 2x2x1, 1x1x1 (5m work & 5min rest, 4m work & 4m rest etc)
100 bpm+ HR on all sets
Avg HR: 122
Max HR: 140
Session RPE: 6.5
Calories: 151
total work: 15 min

Juggernaut systems V.2.0 - lifestyle program
Block: 3
Round 3
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: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

A1 1-arm lat pull down 5x4 @ RPE 5-7 & 1x Bw neutral grip pull up amrap, 2 min rest
Work sets:
1: 30 @ RPE 5.5
2: 30 @ RPE 5.5
3: 30 @ RPE 6
4: 30 @ RPE 6
5: 30 @ RPE 5.5
amrap: Bw x 12 @ RIR 1
–Average power output: 303.4 W compared to 263.9 W last time. = + 39.5 W
–Average velocity: 0.94 m/s compared to 0.82 m/s last time = + 0.12 m/s
–Peak acceleration: 0.53 Compared to 0:44 G last time = + 0.09 G
–Peak power output: 0.71 KW comapred to 0.654 KW last time = + 0,056 KW
–Peak velocity: 1.81 m/s compared to 1.67 m/s = + 0.14 m/s
–Peak strength: 491 N compared to 468 N = + 23 N

A2 Hanging L-sit alt btw straightening the legs in & out @ 10-30s, 3 min rest
Work sets:
1: Bw x 30s @ RPE 5
2: Bw x 30s @ RPE 5
3: Bw x 30s @ RPE 5.5
4: Bw x 30s @ RPE 5.5
5: Bw x 30s @ RPE 5.5
6: Bw x 30s @ RPE 5.5

C: Bw glute bridge 2 up 1 down, 4x20, 3 min rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: Bw @ RIR 10+

Combo set: D1, rest, D2, rest, D3 rest x3
D1: KB waiters step up on bench 4x15, 3 min rest
Work sets:
1: 8 @ RPE 7
2: 8 @ RPE 6
3: 8 @ RPE 6.5
4: 8 @ RPE 6.5
NTS: bend right alongside head.

D2: Standing Ez bar curls 4x15, 3 min rest
Work sets:
1: 28.5 @ RIR 4-6
2: 28.5 @ RIR 4-6
3: 28.5 @ RIR 4-6
4: 28.5 @ RIR 3-4

D3: Neck harness neck extension 4x15, 3 min rest
Work sets:
1: 10kg @ RIR 10+
2: 10kg @ RIR 10+
3: 10kg @ RIR 10+
4: 10kg @ RIR 10+

E Unilateral Leg extension 3x15, 3 min rest
Work sets:
1: 15 @ RIR 3-4
2: 15 @ RIR 2-3
3: 15 @ RIR 2-3
4: 15 @ RIR 2-3

Session RPE: 7

1 Like
69

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

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

A1: SSB Squat 7x2 @ 67.5, 2 min rest
Work sets:
1: 67.5 @ RPE 6.5
2: 67.5 @ RPE 6.5
3: 67.5 @ RPE 6.5
4: 67.5 @ RPE 6.5
5: 67.5 @ RPE 6.5
6: 67.5 @ RPE 6.5
7: 67.5 @ RPE 6.5
–Average power output: 461.6 W
–Average velocity: 0.64 m/s
–Peak acceleration: 0:73 G
–Peak power output: 1378 KW
–Peak velocity: 1.5 m/s
–Peak strength: 1149 N

A2: Hanging L-sit alt btw straightning legs in & out 10x 10-30s, 3 min rest
Work sets:
1: 0.45g x 30s @ RPR 5.5
2: 0.45g x 30s @ RPR 6
3: 0.45g x 30s @ RPR 6
4: 0.45g x 30s @ RPR 6
5: 0.45g x 30s @ RPR 6
6: 0.45g x 30s @ RPR 7
7: 0.45g x 30s @ RPR 7
Added ankle weights on each leg. 0.45g each

B BB bench press 1 top set @ 5 reps @ RPE 10 & 5 drop sets @ 4 reps, & 1amrap, 3 min
Top set: 85 @ RPR 9
1: 80 @ RPE 7
Drop sets:
1: 70.5 @ RPE 6
2: 70.5 @ RPE 6
3: 70.5 @ RPE 6
4: 70.5 @ RPE 6
5: 70.5 @ RPE 6
Amrap: 70.5 x 12 @ RPE 10
–Average power output: 441.7 W
–Average velocity: 0.59 m/s
–Peak acceleration: 0:76 G
–Peak power output: 1.114 KW
–Peak velocity: 1.22 m/s
–Peak strength: 1218 N

Combo set: C1, rest, C2, rest, C3 rest x3
C1: Side plank 4x30-60s, 3 min rest
Work sets:
1: Bw x 60s @ RPE 6 (right side)
2: Bw x 60s @ RPE 6 (left side)
3: Bw x 60s @ RPE 6 (R)
4: Bw x 60s @ RPE 6 (L)

C2: Tall kneeling alternating db lateral raise 4x15, 3 min rest
Work sets:
1: 9 @ RIR 4-6
2: 9 @ RIR 4-6
3: 9 @ RIR 5-7
4: 9 @ RIR 2-3

C3: Reverse DB fly 4x15, 3 min rest
Work sets:
1: 9 @ RIR 1-2
2: 9 @ RIR 2-4
3: 9 @ RIR 2-3
4: 9 @ RIR 0

D Neck harness neck extension 4x15, 3 min rest
Work sets:
1: 10kg @ RIR 10+
2: 10kg @ RIR 4-5
3: 10kg @ RIR 10+

E Unilateral leg extension 3x15, 3 min rest
Work sets:
1: 15 @ RIR 4-5
2: 15 @ RIR 2-3
3: 15 @ RIR 2-3

Session RPE: 6

1 Like
70

Fasted morning cardiac output:
5x5x1, 4x4x1, 3x3x1, 2x2x1, 1x1x1 (5m work & 5min rest, 4m work & 4m rest etc)
100 bpm+ HR on all sets
Avg HR: 117
Max HR: 143
Session RPE: 6
Calories: 156
total work: 15 min

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

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Movement prep warm up:
Combo set:
Deadbug swiss ball squeeze 4x12
Prone shoulder up and overs 4x12
Bosu ball squat 4x12

A1: Lat pull down BNT 4x15 @ RIR 2-3 & 1 amrap, 2 min rest
Work sets:
1: 50 @ RIR 4-5
2: 50 @ RIR 4-5
3: 50 @ RIR 2-3
4: 50 @ RIR 2-3
Amrap: 50x17 @ RIR 1-2
NTS: engage lat on right side like in bench

A2 Hanging L-sit 5x10-30s, 3 min rest
Work sets:
1: 0.45g x 30s @ RPR 5.5
2: 0.45g x 30s @ RPR 5.5
3: 0.45g x 30s @ RPR 5.5
4: 0.45g x 30s @ RPR 6
5: 0.45g x 30s @ RPR 8

C Trap bar deadlift 1x5, 1x4, 1x3, 1x2 x2 @ RIR 1-2, 3 min rest
Work sets:
1: 95 @ RPE 6
2: 102.5 @ RPE 6.5
3: 107.5 @ RPE 6
4: 115 @ RPE 6.5
5: 95 @ RPE 6
6: 102.5 @ RPE 6.5
7: 107.5 @ RPE 6
8: 115 @ RPE 6
NTS: Activate lat like bench and pulldown

Combo set: D1, rest, D2, rest, D3 rest x3
D1: KB high waiters step up on step bench 4x15 steps, 3 min rest
Work sets:
1: 8 @ RPE 7
2: 10 @ RPE 6.5
3: 10 @ RPE 7
4: 10 @ RPE 6.5

D2: Seated alternating band curls 4x15, 3 min rest
Work sets:
1: 10,30,40 & 50 lb bands @ RIR 0-1
2: 10,30,40 & 50 lb bands @ RIR 2
3: 10,30,40 & 50 lb bands @ RIR 2
4: 10,30,40 & 50 lb bands @ RIR 1-2

D3: Neck harness neck extension 4x15, 3 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

E Unilateral leg extensions 3x15, 3 min rest
Work sets:
1: 15 @ RIR 3-4
2: 15 @ RIR 4-5
3: 15 @ RIR 4-5

Session RPE: 7

Block 4 is coming up Sunday which means a welcoming change in programming. A bit more volume and a entirely new different structure - sort of.

Went to a all you can eat restaurant Wednesday evening with the upcoming wife to be. The place has at least 15 different kinds of meat as a minimum on any given day. Ate myself into a coma which lasted all but until today. I like meat but that was to much. Not doing that again until next time. Did feel a spike in strength today though. Nothing crazy but still noteworthy which I think might be corelated to aforementioned eating frenzy. Might start getting in a 4rth meal from now on. It’s just that, well meat is expensive and filling like nothing else. Hard work right.

1 Like
71

Beast performance bjj system - Apex grappler program
Block: 1
Round 1
Workout 1

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Movement prep warm up:
Combo set:
Deadbug swiss ball squeeze 4x12
Prone shoulder up and overs 4x12
Bosu ball squat 4x12

Strength
A1 Seal row 12x3 @ 50kg @ 1s iso hold at top w/ 1s added each set @ RIR 1-3, 2.5 min rest
Work sets:
1: 50 @ RPE 3
2: 50 @ RPE 3
3: 50 @ RPE 3
4: 50 @ RPE 3.5
5: 50 @ RPE 4
6: 50 @ RPE 5
7: 50 @ RPE 5.5
8: 50 @ RPE 6
9: 50 @ RPE 6.5
10: 50 @ RPE 8
11: 50 @ RPE 9
12: 50 @ RPE 10
Bar must touch bottom of bench at all times during static hold
NTS: Elbows in!

A2 Trap bar deadlift 8x3, 2.5 min rest
Work sets:
1: 95 @ RPE 5
2: 95 @ RPE 5
3: 95 @ RPE 5
4: 95 @ RPE 5
5: 95 @ RPE 5
6: 95 @ RPE 5
7: 95 @ RPE 5
8: 115 @ RPE 6
NTS: Activate lat like bench and pulldown

B Seated SBB bar good mornings 4x10 @ RIR 3-4, 2.5 min rest
Work sets:
1: 22 @ RIR 10+
2: 22 @ RIR 10+
3: 22 @ RIR 10+
4: 22 @ RIR 10+

Giant strength circuit
D1 KB high waiters step up on step bench w/ knee lift 5x10 steps @ 10kg, 2 min rest
Work sets:
1: 10 @ RPE 7
2: 10 @ RPE 6.5
3: 10 @ RPE 7
4: 10 @ RPE 7.5
5: 10 @ RPE 8.5

D2 Tall kneeling alternating db hammer curls 5x10, 2 min rest
Work sets:
1: 16 @ RIR 4-6
2: 16 @ RIR 4-6
3: 16 @ RIR 4-6
4: 16 @ RIR 4-6
5: 16 @ RIR 4-5

D3 Neck harness neck extension 5x10, 2 min rest
Work sets:
1: 10.5 @ RIR 10+
2: 10.5 @ RIR 10+
3: 10.5 @ RIR 10+
4: 10.5 @ RIR 10+
5: 10.5 @ RIR 10+

D4 Unilateral leg extensions 3x10, 2 min rest
Work sets:
1: 16 @ RIR 6-7
2: 16 @ RIR 6-7
3: 16 @ RIR 6-7
4: 16 @ RIR 6-7
5: 16 @ RIR 6-7

D5 Wrist roller up & down alt btw pronated and supinated 5x1, 2 min rest
Work sets:
1: 2.5 @ RIR 2-3
2: 2.5 @ RIR 2-3
3: 2.5 @ RIR 2-3
4: 2.5 @ RIR 2-3
5: 2.5 @ RIR 2-3

E Straight leg sit ups 3x10, 3 min rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 4-5
3: Bw @ RIR 4-5

Session RPE: 7

1 Like
72

Beast performance bjj system - Apex grappler program
Block: 1
Round 1
Workout 2

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Movement prep warm up:
Combo set:
Deadbug swiss ball squeeze 4x12
Prone shoulder up and overs 4x12
Bosu ball squat 4x12

Strength
A BB bench press 12x3 @ 70kg, 2.5 min rest
Work sets:
1: 70 @ RPE 6
2: 70 @ RPE 6
3: 70 @ RPE 6
4: 70 @ RPE 6
5: 70 @ RPE 6
6: 70 @ RPE 6
7: 70 @ RPE 6
8: 70 @ RPE 6
9: 70 @ RPE 6
10: 70 @ RPE 6
11: 70 @ RPE 6
12: 70 @ RPE 6

B SSB squat 12x3 @ 65kg, 2.5 min rest
Work sets:
1: 65 @ RPE 6.5
2: 65 @ RPE 6.5
3: 65 @ RPE 6.5
4: 65 @ RPE 7
5: 65 @ RPE 7
6: 65 @ RPE 7
7: 65 @ RPE 7
8: 65 @ RPE 7
9: 65 @ RPE 7
10: 65 @ RPE 7
11: 65 @ RPE 7
12: 65 @ RPE 6.5

Giant strength circuit
D1 Standing pallof press 4x10, 2 min rest
Work sets:
1: Red band @ RIR 10+ (2x around pole)
2: Red band @ RIR 10+ (2x around pole)
3: Red band @ RIR 10+ (3x around pole)
4: Red band @ RIR 10+ (3x around pole)

D2 Standing alternating DB neutral grip front raise 4x10, 2 min rest
Work sets:
1: 9 @ RIR 8-9
2: 9 @ RIR 4-5
3: 9 @ RIR 4-5
4: 9 @ RIR 4-5

D3 Tall Kneeling cable neck harness extension 4x10, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

D4 Unilateral hamstring curls 4x10, 2 min rest
Work sets:
1: 10 @ RIR 8-9
2: 10 @ RIR 8-9
3: 10 @ RIR 8-9
4: 10 @ RIR 8-9

D5 Wrist roller up & down alt btw extension & flexion 4x2, 2 min rest
Work sets:
1: 2.5 @ RIR 1-2 (ext)
2: 2.5 @ RIR 1-2 (flex)
3: 2.5 @ RIR 2-3 (ext)
4: 2.5 @ RIR 2-3 (flex)

D6 Ring push up w/ arm turn 4x10, 2 min rest
Work sets:
1: Bw @ RIR 4-5
2: Bw @ RIR 3-4
3: Bw @ RIR 2-3
4: Bw @ RIR 1-2

Session RPE: 8

1 Like
73

Beast performance bjj system - Apex grappler program
Block: 1
Round 1
Workout 3

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Strength
A 1 arm pull down 12x3 @ 30kg @ 1s iso hold at bot w/ 1s added each set, 2.5 min rest
Work sets:
1: 30 @ RPE 6
2: 30 @ RPE 6
3: 30 @ RPE 6
4: 30 @ RPE 6
5: 30 @ RPE 6
6: 30 @ RPE 6.5
7: 30 @ RPE 6.5
8: 30 @ RPE 6.5
9: 30 @ RPE 7
10: 30 @ RPE 7.5
11: 30 @ RPE 8
12: 30 @ RPE 9

B BB deadlift 12x3 @ 95, 2.5 min rest
Work sets:
1: 95 @ RPE 6
2: 95 @ RPE 6
3: 95 @ RPE 6
4: 95 @ RPE 6
5: 95 @ RPE 6
6: 95 @ RPE 6
7: 95 @ RPE 6
8: 95 @ RPE 6
9: 95 @ RPE 6
10: 95 @ RPE 6
11: 95 @ RPE 6
12: 95 @ RPE 6

C Hyper extension 4x10 @ RIR 3-4, 2.5 min rest
Work sets:
1: Bw @ RIR 4-5
2: Bw @ RIR 4-5
3: Bw @ RIR 4-5
4: Bw @ RIR 4-5

Giant strength circuit
D1 Neck harness extension 5x10 @ 10.5kg, 2 min rest
Work sets:
1: 10.5 @ RIR 10+
2: 10.5 @ RIR 10+
3: 10.5 @ RIR 10+
4: 10.5 @ RIR 10+
5: 10.5 @ RIR 10+

D2 Alternating lateral db raise 5x10 @ 9kg, 2 min rest
Work sets:
1: 9 @ RIR 6-7
2: 9 @ RIR 6-7
3: 9 @ RIR 4-5
4: 9 @ RIR 4-5
5: 9 @ RIR 4-5

D3 Neutral wide grip inverted row on BB 5x10 @ Bw, 2 min rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 7-8
3: Bw @ RIR 6-7
4: Bw @ RIR 6-7
5: Bw @ RIR 6-7

D4 Unilateral hamstring curls 5x10 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 4-5
2: 10 @ RIR 4-5
3: 10 @ RIR 4-5
4: 10 @ RIR 4-5
5: 10 @ RIR 4-5

D5 Unilateral cable preacher curls 5x10, 2 min rest
Work sets:
1: 10 @ RIR 4-6
2: 10 @ RIR 2-3
3: 10 @ RIR 2-3
4: 10 @ RIR 2-3
5: 10 @ RIR 2-3

D6 Wrist roller up & down alt btw pronated and supinated 5x2, 2 min rest
Work sets:
1: 2.5 @ RIR 2-3 (Ext)
2: 2.5 @ RIR 2-3 (Flex)
3: 2.5 @ RIR 1-2 (Ext)
4: 2.5 @ RIR 2-3 (Flex)
5: 2.5 @ RIR 1-2 (Ext)

Sesssion RPE: 6

Today’s food intake looked as follows

Breakfast:
6 eggs + 200g bacon

Lunch:
250g minced 25-30% meat + 3 eggs & 100g bacon

Dinner:
250g minced 25-30% meat + 2 eggs & 100g baco

1 Like
74

Beast performance bjj system - Apex grappler program
Block: 1
Round 1
Workout 4

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Strength
A Incline BB bench press 12x3 @ 70kg, 2.5 min rest
Work sets:
1: 70 @ RPE 5.5
2: 70 @ RPE 5.5
3: 70 @ RPE 5.5
4: 70 @ RPE 5.5
5: 70 @ RPE 5.5
6: 70 @ RPE 5.5
7: 70 @ RPE 5.5
8: 70 @ RPE 5.5
9: 70 @ RPE 5.5
10: 70 @ RPE 5.5
11: 70 @ RPE 5.5
12: 70 @ RPE 5.5
NTS: træk sammen i lænden så hoften bliver skudt frem

B BB back Squat 12x3 @ 60kg, 2.5 min rest
Work sets:
1: 60 @ RPE 6
2: 60 @ RPE 6
3: 60 @ RPE 6
4: 60 @ RPE 6
5: 60 @ RPE 6
6: 60 @ RPE 6
7: 60 @ RPE 6
8: 60 @ RPE 6
9: 60 @ RPE 6
10: 60 @ RPE 6
11: 60 @ RPE 6.5
12: 60 @ RPE 6.5

C Hyper extension 4x10 @ Bw, 2.5 min rest
Work sets:
1: Bw @ RIR 6-7
2: Bw @ RIR 6-7
3: Bw @ RIR 4-5
4: Bw @ RIR 4-5
NTS. Squeeze the ever living shit out of glutes

Giant strength circuit
D1 Tall Kneeling cable neck harness extension 4x10 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

D2 Reverse DB flye 4x10 @ 7kg, 2.5 min rest
Work sets:
1: 4.25 @ RIR 8-9
2: 4.25 @ RIR 8-9
3: 4.25 @ RIR 8-9
4: 4.25 @ RIR 8-9
No swing

D3 Alternating leg extension 4x10 @ 16kg, 2 min rest
Work sets:
1: 16 @ RIR 10+
2: 16 @ RIR 10+
3: 16 @ RIR 10+
4: 16 @ RIR 10+

D4 Ring cross over push up 4x10 @ Bw, 2 min rest
Work sets:
1: Bw @ RIR 4-5
2: Bw @ RIR 3-4
3: Bw @ RIR 3-4
4: Bw @ RIR 3-4

D5 Wrist roller alt btw ulnar & radial deviation using fingers each set 4x2, 2 min rest
Work sets:
1: 2.5 @ RIR 2-3 (ul)
2: 2.5 @ RIR 2-3 (ra)
3: 2.5 @ RIR 2-3 (ul)
4: 2.5 @ RIR 2-3 (ra)

D6 Tall kneeling kb halo 4x10 (10/10)
Work sets:
1: 10 @ RIR 8-9
2: 10 @ RIR 8-9
3: 10 @ RIR 8-9
4: 10 @ RIR 8-9

Session RPE: 6

75

Beast performance bjj system - Apex grappler program
Block: 1
Round 2 + 0.250g / 1 rep
Workout 1

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Strength
A1 BB Seal row 12x3 @ 50.25kg @ 1s iso hold at top w/ 1s added each set, 2.5 min rest
Work sets:
1: 50.25 @ RPE 3
2: 50.25 @ RPE 3
3: 50.25 @ RPE 3
4: 50.25 @ RPE 3.5
5: 50.25 @ RPE 4
6: 50.25 @ RPE 5
7: 50.25 @ RPE 6
8: 50.25 @ RPE 7
9: 50.25 @ RPE 7.5
10: 50.25 @ RPE 8
11: 50.25 @ RPE 9
12: 50.25 @ RPE 10
-Bar must touch bottom of bench at all times during static hold
-NTS: Straigthend right leg

A2 Trap bar deadlift 8x3, 2.5 min rest
Work sets:
1: 95.25 @ RPE 4.5
2: 95.25 @ RPE 4.5
3: 95.25 @ RPE 5
4: 95.25 @ RPE 5
5: 95.25 @ RPE 5
6: 95.25 @ RPE 5
7: 95.25 @ RPE 5.5
8: 95.25 @ RPE 5.5
NTS: Activate lat like bench and pulldown

B Seated SBB bar good mornings 4x11 @ RIR 3-4, 2.5 min rest
Work sets:
1: 22 @ RIR 10+
2: 22 @ RIR 10+
3: 22 @ RIR 10+
4: 22 @ RIR 10+

Giant strength circuit
D1 KB high waiters step up on step bench w/ knee lift 4x11 steps @ 10kg, 2 min rest
Work sets:
1: 10 @ RPE 7
2: 10 @ RPE 6.5
3: 10 @ RPE 7
4: 10 @ RPE 7.5

D2 Tall kneeling alternating db hammer curls 4x11, 2 min rest
Work sets:
1: 16 @ RIR 4-6
2: 16 @ RIR 4-6
3: 16 @ RIR 4-6
4: 16 @ RIR 3-4

D3 Neck harness neck extension 4x11, 2 min rest
Work sets:
1: 10.5 @ RIR 10+
2: 10.5 @ RIR 10+
3: 10.5 @ RIR 10+
4: 10.5 @ RIR 10+

D4 Unilateral leg extensions 4x11, 2 min rest
Work sets:
1: 16 @ RIR 6-7
2: 16 @ RIR 6-7
3: 16 @ RIR 6-7
4: 16 @ RIR 6-7

D5 Wrist roller up & down alt btw pronated and supinated 4x3, 2 min rest
Work sets:
1: 2.5 @ RIR 0-1 (flex)
2: 2.5 @ RIR 0-1 (ext)
3: 2.5 @ RIR 1-2 (flex)
4: 2.5 @ RIR 2-3 (ext)

Session RPE: 6

76

Block: 1
Round 2 + 0.25kg on main lifts / 1 rep on secondary strength
Workout 2

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Strength
A BB bench press med. grip 12x3 @ 70.25kg, 2.5 min rest
Work sets:
1: 70.25 @ RPE 6
2: 70.25 @ RPE 6
3: 70.25 @ RPE 6
4: 70.25 @ RPE 6
5: 70.25 @ RPE 6
6: 70.25 @ RPE 6
7: 70.25 @ RPE 6
8: 70.25 @ RPE 6
9: 70.25 @ RPE 6
10: 70.25 @ RPE 6
11: 70.25 @ RPE 6
12: 70.25 @ RPE 6

B SSB squat 12x3 @ 65.25kg, 2.5 min rest
Work sets:
1: 65.25 @ RPE 6.5
2: 65.25 @ RPE 6.5
3: 65.25 @ RPE 6.5
4: 65.25 @ RPE 6.5
5: 65.25 @ RPE 6.5
6: 65.25 @ RPE 7
7: 65.25 @ RPE 7
8: 65.25 @ RPE 7
9: 65.25 @ RPE 7
10: 65.25 @ RPE 7
11: 65.25 @ RPE 7
12: 65 @ RPE 6.5

Giant strength circuit
D1 Standing pallof press 4x11, 2 min rest
Work sets:
1: Red band @ RIR 10+ (3x around pole)
2: Red band @ RIR 10+ (3x around pole)
3: Red band @ RIR 10+ (3x around pole)
4: Red band @ RIR 10+ (3x around pole)
NTS: Left shoulder down - youre not getting in into the pocket correctly!! Sligth sidebend as well to get the elbow down correctly!

D2 Standing alternating DB neutral grip front raise 4x11, 2 min rest
Work sets:
1: 9 @ RIR 8-9
2: 9 @ RIR 4-5
3: 9 @ RIR 3-4
4: 9 @ RIR 4-5

D3 Tall Kneeling cable neck harness extension 4x11, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

D4 Unilateral hamstring curls 4x11, 2 min rest
Work sets:
1: 10 @ RIR 8-9
2: 10 @ RIR 8-9
3: 10 @ RIR 8-9
4: 10 @ RIR 8-9

D5 Wrist roller up & down alt btw extension & flexion 4x3, 2 min rest
Work sets:
1: 2.5 @ RIR 1-2 (flex)
2: 2.5 @ RIR 0-1 (ext)
3: 2.5 @ RIR 2-3 (flex)
4: 2.5 @ RIR 0-1 (ext)

D6 Ring push cross over push up 4x11, 2 min rest
Work sets:
1: Bw @ RIR 4-5
2: Bw @ RIR 2-4
3: Bw @ RIR 2-3
4: Bw @ RIR 1-2
NTS: shoulder down! into the pocket!

Session RPE: 8

5 hours of sleep moving into Saturday and 4 hours last night kept me plenty sleepy during the workout. Everything seemed quite a bit harder than usual until I plundered the candy cabinet. Meat & candy diet whats not to like.

77

Block: 1
Round 2 0.25kg on main lifts / 1 rep on secondary strength
Workout 3

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Strength
A 1 arm pull down 12x3 @ 30kg @ 1s iso hold at bot w/ 1s added each set, 2.5 min rest
Work sets:
1: 30.25 @ RPE 5.5
2: 30.25 @ RPE 5.5
3: 30.25 @ RPE 6
4: 30.25 @ RPE 6
5: 30.25 @ RPE 6
6: 30.25 @ RPE 6
7: 30.25 @ RPE 6
8: 30.25 @ RPE 6.5
9: 30.25 @ RPE 7
10: 30.25 @ RPE 7.5
11: 30.25 @ RPE 7.5
12: 30.25 @ RPE 9

B BB deadlift 12x3 @ 95.25, 2.5 min rest
Work sets:
1: 95.25 @ RPE 6
2: 95.25 @ RPE 6
3: 95.25 @ RPE 6
4: 95.25 @ RPE 6
5: 95.25 @ RPE 6
6: 95.25 @ RPE 6
7: 95.25 @ RPE 6
8: 95.25 @ RPE 6
9: 95.25 @ RPE 6
10: 95.25 @ RPE 6
11: 95.25 @ RPE 6
12: 95.25 @ RPE 6

C Hyper extension 4x11 @ Bw, 2.5 min rest
Work sets:
1: Bw @ RIR 8-9
2: Bw @ RIR 4-5
3: Bw @ RIR 4-5
4: Bw @ RIR 4-5

Giant strength circuit
D1 Neck harness extension 4x11 @ 10.5kg, 2 min rest
Work sets:
1: 10.5 @ RIR 10+
2: 10.5 @ RIR 10+
3: 10.5 @ RIR 10+
4: 10.5 @ RIR 10+

D2 Standing alternating lateral db raise 4x11 @ 9kg, 2 min rest
Work sets:
1: 9 @ RIR 5-6
2: 9 @ RIR 3-4
3: 9 @ RIR 4-5
4: 9 @ RIR 4-5

D3 Neutral wide grip inverted row on BB 4x11 @ Bw, 2 min rest
Work sets:
1: Bw @ RIR 8-9
2: Bw @ RIR 7-8
3: Bw @ RIR 6-7
4: Bw @ RIR 6-7

D4 Unilateral hamstring curls 4x11 @ 11kg, 2 min rest
Work sets:
1: 10 @ RIR 5-6
2: 10 @ RIR 5-6
3: 10 @ RIR 5-6
4: 10 @ RIR 5-6

D5 Unilateral cable preacher curls 4x11, 2 min rest
Work sets:
1: 10 @ RIR 4-6
2: 10 @ RIR 2-3
3: 10 @ RIR 2-3
4: 10 @ RIR 2-3

D6 Wrist roller up & down alt btw pronated and supinated 4x3, 2 min rest
Work sets:
1: 2.5 @ RIR 0-1 (Ext)
2: 2.5 @ RIR 2-3 (Flex)
3: 2.5 @ RIR 0-1 (Ext)
4: 2.5 @ RIR 2-3 (Flex)

Session RPE: 7

Invested in a pair of new bars last week which arrived today. A new safety squat bar as well as a new powerlifting bar. Deadlifted with the new powerlifter bar today and coming from a cheap no name bar to this was an eye opener. Never new how much difference there could be on a piece of metal but a lot it seems. be a few days before I’ll start using the SSB bar but just from the looks of it I can tell it’s going to something similar of an experience as that of the powerlifting bar.

Started my home gym with the notion of keeping it relatively simple and cheap. By cheap I don’t mean trash cheap but closer to than high end. Along the way however I’ve found my self wanting to replace the equipment I have for something better. First I replaced my air bike, then rowing machine, bench, trap bar and now SSB and powerlifting bars. Next I’m looking to get a new rack from force usa but the company wont ship outside the US. Tried contacting vendors as far as Saudi Arabia but no one wants to ship outside their parent country. I’ll probably end up having to make arrangements with ups on my own which is not going to be fun.

New bars 10/10

78

Block: 1
Round 2 0.25kg on main lifts / 1 rep on secondary strength
Workout 4

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Strength
A Incline BB bench press 12x3 @ 70.25kg, 2.5 min rest
Work sets:
1: 70.25 @ RPE 5.5
2: 70.25 @ RPE 5.5
3: 70.25 @ RPE 5.5
4: 70.25 @ RPE 5.5
5: 70.25 @ RPE 5.5
6: 70.25 @ RPE 5.5
7: 70.25 @ RPE 5.5
8: 70.25 @ RPE 5.5
9: 70.25 @ RPE 5.5
10: 70.25 @ RPE 5.5
11: 70.25 @ RPE 5.5
12: 70.25 @ RPE 5.5
NTS: træk sammen i lænden så hoften bliver skudt frem

B BB back Squat 12x3 @ 60.25kg, 2.5 min rest
Work sets:
1: 60.25 @ RPE 5.5
2: 60.25 @ RPE 5.5
3: 60.25 @ RPE 5.5
4: 60.25 @ RPE 5.5
5: 60.25 @ RPE 5.5
6: 60.25 @ RPE 5.5
7: 60.25 @ RPE 5.5
8: 60.25 @ RPE 5.5
9: 60.25 @ RPE 6
10: 60.25 @ RPE 6
11: 60.25 @ RPE 6.5
12: 60.25 @ RPE 6.5

C Hyper extension 4x11 @ Bw, 2.5 min rest
Work sets:
1: Bw @ RIR 6-7
2: Bw @ RIR 6-7
3: Bw @ RIR 6-7
4: Bw @ RIR 6-7
NTS. Squeeze the ever living shit out of glutes

Giant strength circuit
D1 Tall Kneeling cable neck harness extension 4x11 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

D2 Reverse DB flye 4x11 @ 4.25kg, 2.5 min rest
Work sets:
1: 4.25 @ RIR 8-9
2: 4.25 @ RIR 8-9
3: 4.25 @ RIR 8-9
4: 4.25 @ RIR 8-9
No swing

D3 Alternating leg extension 4x11 @ 16kg, 2 min rest
Work sets:
1: 16 @ RIR 5-6
2: 16 @ RIR 5-6
3: 16 @ RIR 10+
4: 16 @ RIR 10+

D4 Ring cross over push up 4x11 @ Bw, 2 min rest
Work sets:
1: Bw @ RIR 5-6
2: Bw @ RIR 3-4
3: Bw @ RIR 3-4
4: Bw @ RIR 3-4

D5 Wrist roller alt btw ulnar & radial deviation using fingers each set 4x3, 2 min rest
Work sets:
1: 2.5 @ RIR 1-2 (ul)
2: 2.5 @ RIR 1-2 (ra)
3: 2.5 @ RIR 2-3 (ul)
4: 2.5 @ RIR 2-3 (ra)

D6 Tall kneeling kb halo 4x11 (10/10)
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 8-9
4: 10 @ RIR 8-9

Session RPE: 6

79

Block: 1
Round 3 + 0.25kg (0.50kg total) / 1 rep (2 total)
Workout 1

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Strength
A1 BB Seal row 12x3 @ 50.5kg @ 1s iso hold at top w/ 1s added each set, 2.5 min rest
Work sets:
1: 50.5 @ RPE 3
2: 50.5 @ RPE 3
3: 50.5 @ RPE 3
4: 50.5 @ RPE 3.5
5: 50.5 @ RPE 4
6: 50.5 @ RPE 4.5
7: 50.5 @ RPE 6
8: 50.5 @ RPE 7
9: 50.5 @ RPE 7.5
10: 50.5 @ RPE 8
11: 50.5 @ RPE 9
12: 50.5 @ RPE 10
-Bar must touch bottom of bench at all times during static hold
-NTS: Straigthend right leg

A2 Trap bar deadlift 8x3 @ 95.5kg, 2.5 min rest
Work sets:
1: 95.5 @ RPE 4.5
2: 95.5 @ RPE 4.5
3: 95.5 @ RPE 5
4: 95.5 @ RPE 5
5: 95.5 @ RPE 5
6: 95.5 @ RPE 5
7: 95.5 @ RPE 5
8: 95.5 @ RPE 5
NTS: Activate lat like bench and pulldown

B Seated SBB bar good mornings 4x12, 2.5 min rest
Work sets:
1: 22 @ RIR 10+
2: 22 @ RIR 10+
3: 22 @ RIR 10+
4: 22 @ RIR 10+

Giant strength circuit
D1 KB high waiters step up on step bench 4x12 steps @ 10kg, 2 min rest
Work sets:
1: 10 @ RPE 7
2: 10 @ RPE 6.5
3: 10 @ RPE 7
4: 10 @ RPE 7

D2 Tall kneeling alternating db hammer curls 4x12, 2 min rest
Work sets:
1: 16 @ RIR 4-6
2: 16 @ RIR 4-5
3: 16 @ RIR 4-5
4: 16 @ RIR 4-5

D3 Neck harness neck extension 4x12, 2 min rest
Work sets:
1: 10.5 @ RIR 10+
2: 10.5 @ RIR 10+
3: 10.5 @ RIR 10+
4: 10.5 @ RIR 10+

D4 Unilateral leg extensions 4x12, 2 min rest
Work sets:
1: 16 @ RIR 6-7
2: 16 @ RIR 6-7
3: 16 @ RIR 6-7
4: 16 @ RIR 6-7

D5 Wrist roller up & down alt btw pronated and supinated 4x4, 2 min rest
Work sets:
1: 2.5 @ RIR 1-2 (flex)
2: 2.5 @ RIR 0 (ext)
3: 2.5 @ RIR 1-2 (flex)
4: 2.5 @ RIR 0-1 (ext)

Session RPE: 7

80

Block: 1
Round 2 + 0.25kg on main lifts (0.50K / 1 rep on secondary strength
Workout 2

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 71.4 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Strength
A BB bench press med. grip 12x3 @ 70.25kg, 2.5 min rest
Work sets:
1: 70.25 @ RPE 6
2: 70.25 @ RPE 6
3: 70.25 @ RPE 6
4: 70.25 @ RPE 6
5: 70.25 @ RPE 6
6: 70.25 @ RPE 6
7: 70.25 @ RPE 6
8: 70.25 @ RPE 6
9: 70.25 @ RPE 6
10: 70.25 @ RPE 6
11: 70.25 @ RPE 6
12: 70.25 @ RPE 6

B SSB squat 12x3 @ 65.25kg, 2.5 min rest
Work sets:
1: 65.25 @ RPE 6.5
2: 65.25 @ RPE 6.5
3: 65.25 @ RPE 6.5
4: 65.25 @ RPE 6.5
5: 65.25 @ RPE 6.5
6: 65.25 @ RPE 7
7: 65.25 @ RPE 7
8: 65.25 @ RPE 7
9: 65.25 @ RPE 7
10: 65.25 @ RPE 7
11: 65.25 @ RPE 7
12: 65 @ RPE 6.5

Giant strength circuit
D1 Standing pallof press 4x11, 2 min rest
Work sets:
1: Red band @ RIR 10+ (3x around pole)
2: Red band @ RIR 10+ (3x around pole)
3: Red band @ RIR 10+ (3x around pole)
4: Red band @ RIR 10+ (3x around pole)
NTS: Left shoulder down - youre not getting in into the pocket correctly!! Sligth sidebend as well to get the elbow down correctly!

D2 Standing alternating DB neutral grip front raise 4x11, 2 min rest
Work sets:
1: 9 @ RIR 8-9
2: 9 @ RIR 4-5
3: 9 @ RIR 3-4
4: 9 @ RIR 4-5

D3 Tall Kneeling cable neck harness extension 4x11, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

D4 Unilateral hamstring curls 4x11, 2 min rest
Work sets:
1: 10 @ RIR 8-9
2: 10 @ RIR 8-9
3: 10 @ RIR 8-9
4: 10 @ RIR 8-9

D5 Wrist roller up & down alt btw extension & flexion 4x3, 2 min rest
Work sets:
1: 2.5 @ RIR 1-2 (flex)
2: 2.5 @ RIR 0-1 (ext)
3: 2.5 @ RIR 2-3 (flex)
4: 2.5 @ RIR 0-1 (ext)

D6 Ring push cross over push up 4x11, 2 min rest
Work sets:
1: Bw @ RIR 4-5
2: Bw @ RIR 2-4
3: Bw @ RIR 2-3
4: Bw @ RIR 1-2
NTS: shoulder down! into the pocket!

Session RPE: 8