The Killbox - A submission wrestlers road to explosive power

Training Training Logs
81

Block: 1
Round 3 0.25kg on main lifts (0.50kg total) / 1 rep on secondary strength (2 reps total)
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 @ 30.5kg @ 1s iso hold at bot w/ 1s added each set, 2.5 min rest
Work sets:
1: 30.5 @ RPE 5.5
2: 30.5 @ RPE 5.5
3: 30.5 @ RPE 5.5
4: 30.5 @ RPE 6
5: 30.5 @ RPE 6
6: 30.5 @ RPE 6
7: 30.5 @ RPE 6
8: 30.5 @ RPE 7
9: 30.5 @ RPE 7.5
10: 30.5 @ RPE 7.5
11: 30.5 @ RPE 8
12: 30.5 @ RPE 8.5

B BB deadlift 12x3 @ 95.5, 2.5 min rest
Work sets:
1: 95.5 @ RPE 6
2: 95.5 @ RPE 6
3: 95.5 @ RPE 6
4: 95.5 @ RPE 6
5: 95.5 @ RPE 6
6: 95.5 @ RPE 6
7: 95.5 @ RPE 6
8: 95.5 @ RPE 6
9: 95.5 @ RPE 6
10: 95.5 @ RPE 6
11: 95.5 @ RPE 6
12: 95.25 @ RPE 6

C Hyper extension 4x12 @ Bw, 2.5 min rest
Work sets:
1: Bw @ RIR 8-9
2: Bw @ RIR 8-9
3: Bw @ RIR 8-9
4: Bw @ RIR 8-9

Giant strength circuit
D1 Neck harness extension 4x12 @ 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 4x12 @ 9kg, 2 min rest
Work sets:
1: 9 @ RIR 5-6
2: 9 @ RIR 4-6
3: 9 @ RIR 4-5
4: 9 @ RIR 4-5

D3 Neutral wide grip inverted row on BB 4x12 @ Bw, 2 min rest
Work sets:
1: Bw @ RIR 8-9
2: Bw @ RIR 6-7
3: Bw @ RIR 6-7
4: Bw @ RIR 6-7

D4 Unilateral hamstring curls 4x12 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 8-9
2: 10 @ RIR 5-6
3: 10 @ RIR 6-7
4: 10 @ RIR 5-6

D5 Unilateral cable preacher curls 4x12 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 3-5
2: 10 @ RIR 3-4
3: 10 @ RIR 3-4
4: 10 @ RIR 2-3

D6 Wrist roller up & down alt btw extension and flexion 4x4, 2 min rest
Work sets:
1: 2.5 @ RIR 0-1 (Ext)
2: 2.5 @ RIR 1-2 (Flex)
3: 2.5 @ RIR 0 (Ext)
4: 2.5 @ RIR 1-2 (Flex)

Session RPE: 7

82

Block: 1
Round 3 + 0.25kg on main lifts (0.50kg total) / 1 rep on secondary strength (2 reps total)
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)
Hip thrust: 120 (240222)

Strength
A Incline BB bench press 12x3 @ 70.5kg, 2.5 min rest
Work sets:
1: 70.5 @ RPE 7
2: 70.5 @ RPE 7
3: 70.5 @ RPE 7
4: 70.5 @ RPE 7
5: 70.5 @ RPE 7
6: 70.5 @ RPE 7
7: 70.5 @ RPE 7
8: 70.5 @ RPE 7
9: 70.5 @ RPE 7
10: 70.5 @ RPE 7
11: 70.5 @ RPE 7
12: 70.5 @ RPE 7
NTS: træk sammen i lænden så hoften bliver skudt frem

B BB back Squat 12x3 @ 60.5kg, 2.5 min rest
Work sets:
1: 60.5 @ RPE 6
2: 60.5 @ RPE 6
3: 60.5 @ RPE 6
4: 60.5 @ RPE 6
5: 60.5 @ RPE 6
6: 60.5 @ RPE 6
7: 60.5 @ RPE 6
8: 60.5 @ RPE 6
9: 60.5 @ RPE 6
10: 60.5 @ RPE 6
11: 60.5 @ RPE 6
12: 60.5 @ RPE 6

C Hyper extension 4x12 @ Bw, 2.5 min rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 6-7
4: Bw @ RIR 4-5
NTS. Internally rotate right foot!

Giant strength circuit
D1 Tall Kneeling cable neck harness extension 4x12 @ 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 4x12 @ 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 4x12 @ 16kg, 2 min rest
Work sets:
1: 16 @ RIR 10+
2: 16 @ RIR 10+
3: 16 @ RIR 10+
4: 16 @ RIR 10+

D4 Ring push up 4x12 @ Bw, 2 min rest
Work sets:
1: Bw @ RIR 5-6
2: Bw @ RIR 5-6
3: Bw @ RIR 5-6
4: Bw @ RIR 3-4

D5 Wrist roller alt btw extension and flexion 4x4, 2 min rest
Work sets:
1: 2.5 @ RIR 0-1 (Ext)
2: 2.5 @ RIR 1-2 (Flex)
3: 2.5 @ RIR 0 (Ext)
4: 2.5 @ RIR 1-2 (Flex)

D6 Unilateral cable preacher curls 4x12 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 3-5
2: 10 @ RIR 3-4
3: 10 @ RIR 3-4
4: 10 @ RIR 2-3

Session RPE: 6

83

Block: 1
Round 4 Evaluation:
1: Added weight on main lifts (1 & 5kg total)
2: Added weight on select secondary exercises
3: Removed weight on select secondary exercises
4: removed C exercise (good mornings)
5: Changed Secondary strength exercise 1 (waiters step up w/ finger extension)
6: + 1 rep on secondary strength as planned (3 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 @ 51kg @ 1s iso hold at top w/ 1s added each set, 2.5 min rest
Work sets:
1: 51 @ RPE 3
2: 51 @ RPE 3
3: 51 @ RPE 3
4: 51 @ RPE 3.5
5: 51 @ RPE 4
6: 51 @ RPE 5
7: 51 @ RPE 6.5
8: 51 @ RPE 6.5
9: 51 @ RPE 7.5
10: 51 @ RPE 8
11: 51 @ RPE 8.5
12: 51 @ RPE 10
-Bar must touch bottom of bench at all times during static hold
-NTS: Straigthend right leg

A2 Trap bar deadlift 8x3 @ 107kg, 2.5 min rest
Work sets:
1: 107 @ RPE 5.5
2: 107 @ RPE 5.5
3: 107 @ RPE 5.5
4: 107 @ RPE 5.5
5: 107 @ RPE 5.5
6: 107 @ RPE 5.5
7: 107 @ RPE 5.5
8: 107 @ RPE 5.5
NTS: Activate lat like bench and pulldown

Giant strength circuit
D1 Finger band extensions 4x13 @ level 1 band, 2 min rest
Work sets:
1: 13 @ RIR 7-8
2: 13 @ RIR 7-8
3: 13 @ RIR 7-8
4: 13 @ RIR 7-8
Cant extend fingers completely.Eelastic is a bit hard being level 1.

D2 unilateral cable preacher curls 4x13 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 2-3
2: 10 @ RIR 2-3
3: 10 @ RIR 2-3
4: 10 @ RIR 2-3

D3 Neck harness neck extension 4x13 @ 12.5, 2 min rest
Work sets:
1: 12.5 @ RIR 5-7
2: 12.5 @ RIR 5-7
3: 12.5 @ RIR 5-7
4: 12.5 @ RIR 4-6
Added 2kg

D4 Unilateral leg extensions 4x13 @ 18kg, 2 min rest
Work sets:
1: 18 @ RIR 4-5
2: 18 @ RIR 5-7
3: 18 @ RIR 4-6
4: 18 @ RIR 4-5
Added 2kg

D5 Wrist roller up & down alt btw pronated and supinated 4x5, 2 min rest
Work sets:
1: 2.5 @ RIR 1-2 (flex)
2: 1.5 @ RIR 0-1 (ext)
3: 2.5 @ RIR 1-2 (flex)
4: 1.5 @ RIR 0-1 (ext)
Removed 1kg from extension

Session RPE: 7.5

84

Block: 1
Round 4 Evaluation:
1: Added weight on main lifts (4.75kg & 2.25kg total)
2: Added weight on select secondary exercises
3: Removed weight on select secondary exercises
4: Changed Secondary strength exercise 1 (waiters step up w/ finger extension)
5: + 1 rep on secondary strength as planned (3 total)
6: Changed D1 exercise from pallof press to hyper finger band extension
7: Changed D2 exercise from fRont raise to lateral cable raise
8:Changed D6 from ring push up to preacher curls
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 @ 75kg, 2.5 min rest
Work sets:
1: 75 @ RPE 7
2: 75 @ RPE 7
3: 75 @ RPE 7
4: 75 @ RPE 7
5: 75 @ RPE 7
6: 75 @ RPE 7
7: 75 @ RPE 7
8: 75 @ RPE 7
9: 75 @ RPE 7
10: 75 @ RPE 7
11: 75 @ RPE 7
12: 75 @ RPE 7

B SSB squat 12x3 @ 67.5kg, 2.5 min rest
Work sets:
1: 67.5 @ RPE 6.5
2: 67.5 @ RPE 6.5
3: 67.5 @ RPE 7
4: 67.5 @ RPE 7
5: 67.5 @ RPE 7
6: 67.5 @ RPE 7
7: 67.5 @ RPE 7
8: 67.5 @ RPE 7
9: 67.5 @ RPE 7
10: 67.5 @ RPE 7
11: 67.5 @ RPE 7
12: 67.5 @ RPE 7

Giant strength circuit
D1 Finger band extensions 4x13 @ level 1 band, 2 min rest
Work sets:
1: 13 @ RIR 7-8
2: 13 @ RIR 7-8
3: 13 @ RIR 7-8
4: 13 @ RIR 7-8

D2 Lateral cable raise 4x13 @ 4kg, 2 min rest
Work sets:
1: 4kg @ RIR 5-6
2: 4kg @ RIR 5-6
3: 4kg @ RIR 5-6
4: 4kg @ RIR 4-5

D3 Tall Kneeling cable neck harness extension 4x13 @ 12.5, 2 min rest
Work sets:
1: 12.5 @ RIR 10+
2: 12.5 @ RIR 10+
3: 12.5 @ RIR 10+
4: 12.5 @ RIR 10+
Added 2.5kg

D4 Unilateral hamstring curls 4x13 @ 11.5kg, 2 min rest
Work sets:
1: 11.5 @ RIR 4-5
2: 11.5 @ RIR 4-5
3: 11.5 @ RIR 4-5
4: 11.5 @ RIR 4-5
Added 1.5kg

D5 Wrist roller up & down alt btw extension & flexion 4x5, 2 min rest
Work sets:
1: 2.5 @ RIR 1-2 (flex)
2: 1.5 @ RIR 0-1 (ext)
3: 2.5 @ RIR 2-3 (flex)
4: 1.5 @ RIR 0-1 (ext)
Removed 1kg from ext

D6 Unilateral cable preacher curls 4x13 @ 10kg, 2 min rest
Work sets:
1: 10kg @ RIR 2-4
2: 10kg @ RIR 2-4
3: 10kg @ RIR 2-3
4: 10kg @ RIR 2-3

Session RPE: 7

85

Block: 1
Round 4 Evaluation:
1: Added weight on main lift B (4.5kg total)
2: Removed 4 sets of Main B exercise
3: Added weight on select secondary exercises
3: Removed weight on select secondary exercises
4: Changed Secondary strength exercise 2 (lateral raise to hypers)
5: + 1 rep on secondary strength as planned (3 total) +0.25g on main as planned
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: 74.1 Right & 62.4 left (301022)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Strength
A 1 arm pull down 12x3 @ 30.75kg @ 1s iso hold at bot w/ 1s added each set, 2.5 min rest
Work sets:
1: 30.75 @ RPE 6
2: 30.75 @ RPE 6
3: 30.75 @ RPE 6
4: 30.75 @ RPE 6
5: 30.75 @ RPE 6
6: 30.75 @ RPE 6
7: 30.75 @ RPE 6
8: 30.75 @ RPE 7
9: 30.75 @ RPE 7
10: 30.75 @ RPE 8
11: 30.75 @ RPE 8.5
12: 30.75 @ RPE 9

B BB deadlift 12x3 @ 100, 2.5 min rest
Work sets:
1: 100 @ RPE 6.5
2: 100 @ RPE 6.5
3: 100 @ RPE 6.5
4: 100 @ RPE 6.5
5: 100 @ RPE 6.5
6: 100 @ RPE 6.5
7: 100 @ RPE 6.5
8: 100 @ RPE 6.5

Giant strength circuit
D1 Neck harness extension 4x13 @ 12.5kg, 2 min rest
Work sets:
1: 12.5 @ RIR 10+
2: 12.5 @ RIR 10+
3: 12.5 @ RIR 10+
4: 10.5 @ RIR 10+
Added 2.5kg

D2 Hyper extension 4x13 @ Bw, 2 min rest
Work sets:
1: 13 @ RIR 10+
2: 13 @ RIR 7-8
3: 13 @ RIR 7-8
4: 9 @ RIR 4-5

D3 Neutral wide grip inverted row on BB 4x13 @ Bw, 2 min rest
Work sets:
1: Bw @ RIR 8-9
2: Bw @ RIR 8-7
3: Bw @ RIR 6-7
4: Bw @ RIR 6-7

D4 Unilateral hamstring curls 4x13 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 6-7
2: 10 @ RIR 7-8
3: 10 @ RIR 6-7
4: 10 @ RIR 5-6

D5 Unilateral cable preacher curls 4x13 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 3-5
2: 10 @ RIR 3-5
3: 10 @ RIR 3-4
4: 10 @ RIR 2-3

D6 Wrist roller up & down alt btw extension and flexion 4x4, 2 min rest
Work sets:
1: 1.5 @ RIR 0-1 (Ext)
2: 2.5 @ RIR 1-2 (Flex)
3: 2.5 @ RIR 0 (Ext)
4: 2.5 @ RIR 1-2 (Flex)

Session RPE: 7

86

Block: 1
Round 4 Evaluation:
1: Added 2kg on main lifts
2: Removed C and D4 exercise (hyper extension & ring push up)
3: Added weight on select secondary exercises
3: Removed weight on select secondary exercises
4: Changed Secondary strength exercise 2 (Reverse db flye)
5: Added a few extra exercises
6: + 1 rep on secondary strength as planned (3 total) +0.25g on main as planned+ 0.25kg on main lifts (0.50kg total) / 1 rep on secondary strength (2 reps total)
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)
Hip thrust: 120 (240222)

Strength
A Incline BB bench press 12x3 @ 72.5kg, 2.5 min rest
Work 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
6: 72.5 @ RPE 7
7: 72.5 @ RPE 7
8: 72.5 @ RPE 7
9: 72.5 @ RPE 7
10: 72.5 @ RPE 7.5
11: 72.5 @ RPE 7.5
12: 72.5 @ RPE 7.5

B BB back Squat 12x3 @ 62.5kg, 2.5 min rest
Work sets:
1: 62.5 @ RPE 7
2: 62.5 @ RPE 7
3: 62.5 @ RPE 7
4: 62.5 @ RPE 7
5: 62.5 @ RPE 7
6: 62.5 @ RPE 7
7: 62.5 @ RPE 7
8: 62.5 @ RPE 7
9: 62.5 @ RPE 7
10: 62.5 @ RPE 7
11: 62.5 @ RPE 7
12: 62.5 @ RPE 6

Giant strength circuit
D1 Neck harness extension 4x13 @ 12.5kg, 2 min rest
Work sets:
1: 12.5 @ RIR 8-9
2: 12.5 @ RIR 7-8
3: 12.5 @ RIR 6-7
4: 12.5 @ RIR 5-6
Added 2.5kg

D2 Db arnold press 4x13 @ 11.5kg, 2 min rest
Work sets:
1: 9 @ RIR 10+
2: 11.5 @ RIR 8-9
3: 11.5 @ RIR 8-9
4: 11.5 @ RIR 7-8

D3 Cable lateral raise 4x13 @ 4kg , 2 min rest
Work sets:
1: 4kg @ RIR 5-6
2: 4kg @ RIR 5-6
3: 4kg @ RIR 3-5
4: 4kg @ RIR 3-5

D3 Unilateral leg extension 4x13 @ 16kg, 2 min rest
Work sets:
1: 16 @ RIR 3-4
2: 16 @ RIR 3-4
3: 16 @ RIR 5-6
4: 16 @ RIR 5-6

D4 Unilateral hamstring curls 4x13 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 7-9
2: 10 @ RIR 7-8
3: 10 @ RIR 7-8
4: 10 @ RIR 6-7

D5 Hyper extension 4x13 @ Bw, 2 min rest
Work sets:
1: Bw @ RIR 10+
2: Bw @ RIR 10+
3: Bw @ RIR 10+
4: Bw @ RIR 10+

D6 Wrist roller alt btw extension and flexion 4x5, 2 min rest
Work sets:
1: 1.5 @ RIR 0-1 (Ext)
2: 2.5 @ RIR 0-1 (Flex)
3: 1.5 @ RIR 0 (Ext)
4: 2.5 @ RIR 1-2 (Flex)

D7 Unilateral cable preacher curls 4x13 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 3-5
2: 10 @ RIR 3-5
3: 10 @ RIR 3-5
4: 10 @ RIR 3-4

Session RPE: 6

87

Block: 2
Round 1
Workout 1: Main exercises A series

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 10x3 @ 60kg @ 5s iso hold at top, 2.5 min rest
Work sets:
1: 60 @ RPE 7
2: 60 @ RPE 7
3: 60 @ RPE 7
4: 60 @ RPE 7.5
5: 60 @ RPE 7.5
6: 60 @ RPE 7.5
7: 60 @ RPE 7.5
8: 60 @ RPE 8
9: 60 @ RPE 8
10: 60 @ RPE 8
-Bar must touch bottom of bench at all times during static hold

A2 Trap bar deadlift 8x3 @ 110kg, 2.5 min rest
Work sets:
1: 110 @ RPE 6
2: 110 @ RPE 6
3: 110 @ RPE 6
4: 110 @ RPE 6
5: 110 @ RPE 6
6: 110 @ RPE 6
7: 110 @ RPE 6
8: 110 @ RPE 6
NTS: pull with trap a bit on rights side before lift off.

  • Experienced a rahter large tear in my lower back last year during deadlifts not just once but twice and with relatively low weight so I’m extremely cautious when it comes to DL.

Session RPE: 5

88

Block: 2
Round 1
Workout 2: Accessory exercises A series

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)

Giant strength circuit
D1 Finger band extensions 4x10 @ level 1 band, 2 min rest
Work sets:
1: 10 @ RIR 7-8
2: 10 @ RIR 7-8
3: 10 @ RIR 7-8
4: 10 @ RIR 7-8
Cant extend fingers completely. Elastic is a bit hard being level 1.

D2 unilateral cable preacher curls 4x6 @ 12.5kg, 2 min rest
Work sets:
1: 12.5 @ RIR 4-6
2: 12.5 @ RIR 4-6
3: 12.5 @ RIR 4-6
4: 12.5 @ RIR 4-6

D3 Neck harness neck extension 4x6 @ 15, 2 min rest
Work sets:
1: 15 @ RIR 8-9
2: 15 @ RIR 8-9
3: 15 @ RIR 8-9
4: 15 @ RIR 8-9

D4 Unilateral leg extensions 4x6 @ 20kg, 2 min rest
Work sets:
1: 20 @ RIR 7-8
2: 20 @ RIR 7-8
3: 20 @ RIR 7-8
4: 20 @ RIR 7-8

D5 Wrist roller up & down alt btw pronated and supinated 4x1, 2 min rest
Work sets:
1: 3.75 @ RIR 1-2 (flex)
2: 2.5 @ RIR 1-2 (ext)
3: 3.75 @ RIR 1-2 (flex)
4: 2.5 @ RIR 1-2 (ext)

D6 Kneeling arnold press 4x6 @ 13.5, 2 min rest
Work sets:
1: 13.5 @ RIR 10+
2: 13.5 @ RIR 10+
3: 13.5 @ RIR 10+
4: 13.5 @ RIR 10+

D7 Hyperextension 4x6 @ 5kg, 2 min rest
Work sets:
1: 5 @ RIR 10+
2: 5 @ RIR 10+
3: 5 @ RIR 10+
4: 5 @ RIR 10+

Session RPE: 4.5

89

Block: 2
Round 1
Workout 2: Main exercises B series

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 10x3 @ 77.5kg, 2.5 min rest
Work sets:
1: 77.5 @ RPE 7.5
2: 77.5 @ RPE 7.5
3: 77.5 @ RPE 7.5
4: 77.5 @ RPE 7.5
5: 77.5 @ RPE 7.5
6: 77.5 @ RPE 7.5
7: 77.5 @ RPE 7.5
8: 77.5 @ RPE 7.5
9: 77.5 @ RPE 7.5
10: 77.5 @ RPE 7.5

B SSB squat 10x3 @ 70kg, 2.5 min rest
Work sets:
1: 70 @ RPE 7.5
2: 70 @ RPE 7.5
3: 70 @ RPE 7.5
4: 70 @ RPE 7.5
5: 70 @ RPE 7.5
6: 70 @ RPE 7.5
7: 70 @ RPE 7.5
8: 70 @ RPE 7.5
9: 70 @ RPE 7.5
10: 70 @ RPE 7.5
NTS: right hip slightly forward - pull down on right handle to create <

Session RPE: 6

90

Block: 2
Round 1
Workout 2: Accessory exercises B series

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)

1 Neck harness extensions 4x6 @ 17.5kg, 2 min rest
Work sets:
1: 17.5 @ RIR 9-10
2: 17.5 @ RIR 5-6
3: 17.5 @ RIR 5-6
4: 17.5 @ RIR 1-3

2 Seated DB shrugs 4x6 @ 22.5kg, 2 min rest
Work sets:
1: 22.5 @ RIR 10+
2: 22.5 @ RIR 10+
3: 22.5 @ RIR 10+
4: 22.5 @ RIR 10+

3 Arnold press 4x6 @ 18kg, 2 min rest
Work sets:
1: 18 @ RIR 10+
2: 18 @ RIR 10+
3: 18 @ RIR 8-10
4: 18 @ RIR 8-10

4 Cable lateral raise 4x6 @ 6kg, 2 min rest
Work sets:
1: 6 @ RIR 3-4
2: 6 @ RIR 3-4
3: 6 @ RIR 3-4
4: 6 @ RIR 3-4

5 Neutral grip inverted rows 4xfail’ish @ BW, 2 min rest
Work sets:
1: 17 @ RIR 3-4
2: 16 @ RIR 3-4
3: 14 @ RIR 2-3
4: 12 @ RIR 2-3

6 Ring push up 4xfail’ish @ BW, 2 min rest
Work sets:
1: 14 @ RIR 2-4
2: 13 @ RIR 2-4
3: 12 @ RIR 2-3
4: 12 @ RIR 2-3

7 Hyper extensions 4x6 @ 10kg, 1 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

8 Unilateral hamstring curls 4x6 @ 15kg, 2 min rest
Work sets:
1: 15 @ RIR 8-10
2: 15 @ RIR 8-10
3: 15 @ RIR 8-10
4: 15 @ RIR 8-10

9 Unilateral leg extension 4x6 @ 20kg, 2 min rest
Work sets:
1: 20 @ RIR 8-10
2: 20 @ RIR 8-10
3: 20 @ RIR 8-10
4: 20 @ RIR 8-10

10 Unilateral cable preacher curls 4x6 @ 13kg, 2 min rest
Work sets:
1: 13 @ RIR 2-4
2: 13 @ RIR 2-4
3: 13 @ RIR 2-4
4: 13 @ RIR 2-4

11 Wrist roller up & down alt btw extension & flexion 4x1, 1 min rest
1: 4 @ RIR 1-2 (flex)
2: 2.5 @ RIR 1-2 (ext)
3: 4 @ RIR 1-2 (flex)
4: 2.5 @ RIR 1-2 (ext)

Session RPE: 6

91

Block: 2
Round 1
Workout 3: Main exercises C series

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (301022)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Strength
A 1 arm pull down 5x3 @ 35kg @ 5s iso hold at bot & 5x5 @ 35, 2.5 min rest
Work sets:
1: 35 @ RPE 7
2: 35 @ RPE
3: 35 @ RPE 7
4: 35 @ RPE 7
5: 35 @ RPE 7
6: 35 @ RPE 6.5
7: 35 @ RPE 6.5
8: 35 @ RPE 6.5
9: 35 @ RPE 6.5
10: 35 @ RPE 6.5

B BB deadlift 8x3 @ 105, 2.5 min rest
Work sets:
1: 105 @ RPE 6.5
2: 105 @ RPE 6.5
3: 105 @ RPE 6.5
4: 105 @ RPE 6.5
5: 105 @ RPE 6.5
6: 105 @ RPE 6.5
7: 105 @ RPE 6.5
8: 105 @ RPE 6.5

Session RPE: 7

Been cautious of going heavy on deadlifts for past year and a half as I had two major muscle pulls over the lumbar.
Had a nerve test done on my glute muscles a few weeks back due to the aforementioned injuries and it turns out my right gluteus medius isnt firing as it should, making it hard and somewhat dangerous to stabilize lateral movement to said side. Physical therapists conclusion was that rehab isnt going to help as the muscle isnt getting signals. Not sure where that puts me in regards with squats and deads to be honest. Those muscle pulls took forever to get over and left me unable to even move. PT adviced me not to go heavy on sq or dl as it could worse and result in a hip tear.

92

Block: 2
Round 1
Workout 4 Accessory exercises C series

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

1 Neck harness extensions 4x6 @ 17.5kg, 2 min rest
Work sets:
1: 17.5 @ RIR 9-10
2: 17.5 @ RIR 6-7
3: 17.5 @ RIR 6-7
4: 17.5 @ RIR 5-6

2 Seated DB shrugs 4x6 @ 22.5kg, 2 min rest
Work sets:
1: 22.5 @ RIR 10+
2: 22.5 @ RIR 10+
3: 22.5 @ RIR 10+
4: 22.5 @ RIR 10+

3 Arnold press 4x6 @ 18kg, 2 min rest
Work sets:
1: 18 @ RIR 10+
2: 18 @ RIR 10+
3: 18 @ RIR 10+
4: 18 @ RIR 10+

4 Cable lateral raise 4x6 @ 6kg, 2 min rest
Work sets:
1: 6 @ RIR 3-4
2: 6 @ RIR 4-5
3: 6 @ RIR 3-4
4: 6 @ RIR 3-4

5 Neutral grip inverted rows 4xfail’ish @ BW, 2 min rest
Work sets:
1: 20 @ RIR 3-4
2: 14 @ RIR 1-2
3: 10 @ RIR 1-2
4: 12 @ RIR 1-2

6 Ring push up 4xfail’ish @ BW, 2 min rest
Work sets:
1: 15 @ RIR 2-3
2: 14 @ RIR 2-3
3: 12 @ RIR 1-2
4: 10 @ RIR 0-1

7 Hyper extensions 4x6 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

8 Unilateral hamstring curls 4x6 @ 15kg, 2 min rest
Work sets:
1: 15 @ RIR 8-10
2: 15 @ RIR 8-10
3: 15 @ RIR 8-10
4: 15 @ RIR 8-10

9 Unilateral leg extension 4x6 @ 20kg, 2 min rest
Work sets:
1: 20 @ RIR 8-10
2: 20 @ RIR 8-10
3: 20 @ RIR 8-10
4: 20 @ RIR 8-10

10 Unilateral cable preacher curls 4x6 @ 13kg, 2 min rest
Work sets:
1: 13 @ RIR 2-4
2: 13 @ RIR 2-4
3: 13 @ RIR 2-4
4: 13 @ RIR 2-4

11 Wrist roller up & down alt btw extension & flexion 4x6, 1 min rest
1: 2.5 @ RIR 1-2 (flex)
2: 1.5 @ RIR 0-1 (ext)
3: 2.5 @ RIR 0-1 (flex)
4: 1.5 @ RIR 0-1 (ext)

Session RPE: 6

93

Block: 2
Round 2 + 2 reps
Workout 1 Accessory exercises A series

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

1 Neck harness extensions 4x8 @ 17.5kg, 2 min rest
Work sets:
1: 17.5 @ RIR 7-8
2: 17.5 @ RIR 7-8
3: 17.5 @ RIR 6-7
4: 17.5 @ RIR 4-5

2 Seated DB shrugs 4x8 @ 22.5kg, 2 min rest
Work sets:
1: 22.5 @ RIR 10+
2: 22.5 @ RIR 10+
3: 22.5 @ RIR 10+
4: 22.5 @ RIR 10+

3 Arnold press 4x8 @ 18kg, 2 min rest
Work sets:
1: 18 @ RIR 10+
2: 18 @ RIR 8-10
3: 18 @ RIR 7-8
4: 18 @ RIR 6-7

4 Cable lateral raise 4x8 @ 6kg, 2 min rest
Work sets:
1: 6 @ RIR 2-3
2: 6 @ RIR 2-3
3: 6 @ RIR 2-3
4: 6 @ RIR 2-3

5 Neutral grip inverted rows 4xfail’ish @ BW, 2 min rest
Work sets:
1: 20 @ RIR 2-3
2: 16 @ RIR 1-2
3: 13 @ RIR 1-2
4: 13 @ RIR 0-1

6 Ring push up 4xfail’ish @ BW, 2 min rest
Work sets:
1: 17 @ RIR 1-2
2: 13 @ RIR 1-2
3: 12 @ RIR 1-2
4: 10 @ RIR 0-1

7 Hyper extensions 4x8 @ 10kg, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 9-10
3: 10 @ RIR 8-9
4: 10 @ RIR 6-7

8 Unilateral hamstring curls 4x8 @ 15kg, 2 min rest
Work sets:
1: 15 @ RIR 6-8
2: 15 @ RIR 6-8
3: 15 @ RIR 6-8
4: 15 @ RIR 6-8

9 Unilateral leg extension 4x8 @ 20kg, 2 min rest
Work sets:
1: 20 @ RIR 8-10
2: 20 @ RIR 8-10
3: 20 @ RIR 8-10
4: 20 @ RIR 8-10

10 Unilateral cable preacher curls 4x8 @ 13kg, 2 min rest
Work sets:
1: 13 @ RIR 2-3
2: 13 @ RIR 2-3
3: 13 @ RIR 1-2
4: 13 @ RIR 0-1

11 Wrist roller up & down alt btw extension & flexion 4x6, 1 min rest
1: 2.5 @ RIR 1-2 (flex)
2: 1.5 @ RIR 0-1 (ext)
3: 2.5 @ RIR 0-1 (flex)
4: 1.5 @ RIR 0-1 (ext)

Session RPE: 7

94

Block: 2
Round 2 + 2 reps
Workout 2 Accessory exercises B series

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

1 Neck harness extensions 5x8 @ 17.5kg & 1 Feeder set @ 60% workset, 2 min rest
Work sets:
1: 17.5 @ RIR 7-8
2: 17.5 @ RIR 5-6
3: 17.5 @ RIR 4-5
4: 17.5 @ RIR 3-4
5: 17.5 @ RIR 3-4
5: 10kg x 20 @ RIR 4-5

2 Seated DB shrugs 4x8 @ 22.5kg & 1 feeder set @ 60 % workset, 2 min rest
Work sets:
1: 25 @ RIR 7-8
2: 25 @ RIR 7-8
3: 25 @ RIR 10+
4: 22.5 @ RIR 10+
5: 18kg x 20 @ RIR 3-4

3 Arnold press 4x8 @ 18kg & 1 feeder set @ 60 % workset, 2 min rest
Work sets:
1: 18 @ RIR 10+
2: 18 @ RIR 8-10
3: 18 @ RIR 7-8
4: 18 @ RIR 6-7
5: 11.5kg x 20 @ RIR 4-5

4 Cable lateral raise 4x8 @ 6kg & 1 feeder set @ 60 % workset, 2 min rest
Work sets:
1: 6 @ RIR 2-3
2: 6 @ RIR 2-3
3: 6 @ RIR 2-3
4: 6 @ RIR 2-3
5: 4kg x 14 @ RIR 2-3
Somewhat sluggish cable machine. Even though the weight says 6kg its by all accounts more than that. Not sure how much but maybe a few kg’s.

5 Neutral grip inverted rows 4xfail’ish @ Bw & 1 rest pause set to 100% failure - 10s rest, 2 min rest
Work sets:
1: 22 @ RIR 2-3
2: 14 @ RIR 2-3
3: 14 @ RIR 1-2
4: 13 @ RIR 0-1
5: 15 + 5 + 4 +3x Bw

6 Ring push up 4xfail’ish @ Bw & 1 rest pause set to 100% failure - 10s rest, 2 min rest
Work sets:
1: 20 @ RIR 1-2
2: 13 @ RIR 1-2
3: 13 @ RIR 1-2
4: 11 @ RIR 0-1
5: 10 + 5 + 3 x bw

7 Hyper extensions 4x8 @ 10kg & 1 feeder set @ Bw, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 9-10
3: 10 @ RIR 8-9
4: 10 @ RIR 6-7
5: Bw x 15 @ RIR 4-5

8 Unilateral hamstring curls 5x8 @ 15kg & 1 feeder set @ 60 % workset, 2 min rest
Work sets:
1: 15 @ RIR 6-8
2: 15 @ RIR 6-8
3: 15 @ RIR 6-8
4: 15 @ RIR 6-8
5: 15 @ RIR 6-8
6: 10kg x 20 @ RIR 5-6

9 Unilateral leg extension 5x8 @ 20kg & 1 feeder set @ 60 % workset, 2 min rest
Work sets:
1: 20 @ RIR 8-10
2: 20 @ RIR 8-10
3: 20 @ RIR 8-10
4: 20 @ RIR 10+
5: 20 @ RIR 10+
6: 12.5kg x 20 @ RIR 4-5

10 Unilateral cable preacher curls 4x8 @ 13kg & 1 feeder set @ 60 % workset, 2 min rest
Work sets:
1: 13 @ RIR 2-3
2: 13 @ RIR 2-3
3: 13 @ RIR 1-2
4: 13 @ RIR 0-1
5: 8kg x 15 @ RIR 1-2

11 Wrist roller up & down alt btw extension & flexion 4x6, 1 min rest
1: 2.5 @ RIR 1-2 (flex)
2: 1.5 @ RIR 0-1 (ext)
3: 3 @ RIR 1-2 (flex)
4: 1.5 @ RIR 0-1 (ext)
The handles are quite small in diameter, so I went out and got some grip tape which made a huge difference.

Session RPE: 7

95

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

1 Neck harness extensions 5x8 @ 17.5kg & 1 Feeder set @ 70% work set, 2 min rest
Work sets:
1: 17.5 @ RIR 7-8
2: 17.5 @ RIR 5-6
3: 17.5 @ RIR 4-5
4: 17.5 @ RIR 2-3
5: 17.5 @ RIR 3-4
6: 12.5kg x 20 @ RIR 3-4

2 Seated DB shrugs 4x8 @ 25kg & 1 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 25 @ RIR 7-8
2: 25 @ RIR 7-8
3: 25 @ RIR 10+
4: 25 @ RIR 10+
5: 18kg x 24 @ RIR 3-4

3 Arnold press 4x8 @ 18kg & 1 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 18 @ RIR 6-7
2: 18 @ RIR 3-4
3: 18 @ RIR 7-8
4: 18 @ RIR 6-7
5: 12.5kg x 20 @ RIR 1-2

4 Cable lateral raise 4x8 @ 6kg & 1 feeder set @ 70 % workset, 2 min rest
Work sets:
1: 6 @ RIR 2-3
2: 6 @ RIR 2-3
3: 6 @ RIR 2-3
4: 6 @ RIR 2-3
5: 4kg x 15 @ RIR 2-3

5 Neutral grip inverted rows 4xfail’ish @ Bw & 1 rest pause set to 100% failure - 10s rest, 2 min rest
Work sets:
1: 22 @ RIR 0-1
2: 15 @ RIR 2-3
3: 14 @ RIR 0-1
4: 14 @ RIR 0-1
5: 15 + 5 + 5 +3 +3 x Bw @ RIR 1-2

6 Neutral grip pull up 4xfail’ish @ Bw @ 1 rest pause set to 100% failure - 10s rest, 2 min rest
Work sets:
1: 8 @ RIR 1-2
2: 7 @ RIR 0
3: 6 @ RIR 1-2
4: 6 @ RIR 1-2
5: 5 + 1 z bw @ RIR 0

6 Ring push up 4xfail’ish @ Bw & 1 rest pause set to 100% failure - 10s rest, 2 min rest
Work sets:
1: 20 @ RIR 1-2
2: 13 @ RIR 1-2
3: 13 @ RIR 0-1
4: 11 @ RIR 0-1
5: 10 + 5 + 3 +3 + 3 x bw @ RIR 1-2

7 Hyper extensions 4x8 @ 10kg & 1 feeder set @ Bw, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 9-10
3: 10 @ RIR 8-9
4: 10 @ RIR 6-7
5: Bw x 15 @ RIR 4-5

8 Unilateral hamstring curls 5x8 @ 15kg & 1 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 15 @ RIR 6-8
2: 15 @ RIR 6-8
3: 15 @ RIR 6-8
4: 15 @ RIR 6-8
5: 15 @ RIR 6-8
6: 10kg x 22 @ RIR 5-6

9 Unilateral leg extension 5x8 @ 20kg & 1 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 20 @ RIR 8-10
2: 20 @ RIR 8-10
3: 20 @ RIR 8-10
4: 20 @ RIR 10+
5: 20 @ RIR 10+
6: 14kg x 20 @ RIR 4-5

10 Unilateral cable preacher curls 4x8 @ 13kg & 1 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 13 @ RIR 2-3
2: 13 @ RIR 2-3
3: 13 @ RIR 1-2
4: 13 @ RIR 0-1
5: 9kg x 16 @ RIR 0-1

11 Wrist roller up & down alt btw extension & flexion 4x4, 1 min rest
1: 3.75 @ RIR 1-2 (flex)
2: 2.5 @ RIR 0-1 (ext)
3: 3.75 @ RIR 1-2 (flex)
4: 2.5 @ RIR 0-1 (ext)

Session RPE: 8

Not a particularly good session. Had less than 3 hours of sleep which showed. Happy i got through it though.

1 Like
96

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

1 Neck harness extensions 4x9 @ 17.5kg & 1 drop set & 1 Feeder set @ 50% work set, 2 min rest
Work sets:
1: 17.5 @ RIR 5-6
2: 17.5 @ RIR 3-4
3: 17.5 @ RIR 1-2
4: 17.5 @ RIR 0-1
5: 17.5 X 9 - 15 X 3 - 12.5 X 5 @ RIR 0
6: 10kg x 20 @ RIR 1-2

2 Seated DB shrugs 4x9 @ 25kg & 2 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 25 @ RIR 6-7
2: 25 @ RIR 7-8
3: 25 @ RIR 7-8
4: 25 @ RIR 6-7
5: 18kg x 31 @ RIR 3-4
6: 18kg x 22 @ RIR 5-6

3 Kneeling db shoulder press 4x9 @ 18kg & 2 feeder sets @ 70 % work set, 2 min rest
Work sets:
1: 18 @ RIR 6-7
2: 18 @ RIR 2-3
3: 18 @ RIR 2-3
4: 18 @ RIR 2-3
5: 12.5kg x 18 @ RIR 1-2
6: 12.5kg x 12 @ RIR 1-2

4 Cable lateral raise 4x9 @ 6kg & 1 drop set & 1 feeder set @ 70 % workset, 2 min rest
Work sets:
1: 6 @ RIR 2-3
2: 6 @ RIR 2-3
3: 6 @ RIR 2-3
4: 6 @ RIR 2-3
5: 6 x 12 - 5 x 5 @ RIR 0-1
6: 4kg x 15 @ RIR 0-1

5 Neutral grip inverted rows 4xfail’ish @ Bw & 2 rest pause set to 100ish % failure - 10s rest, 2 min rest
Work sets:
1: 23 @ RIR 0-1
2: 16 @ RIR 1-2
3: 15 @ RIR 1-2
4: 16 @ RIR 1-2
5: 15 + 5 + 5 + 3 + 3 x Bw @ RIR 1-2
6: 14 + 4 + 4 + 3 + 3 @ RIR 2-3

6 Neutral grip pull up 4xfail’ish @ Bw @ 1 rest pause set to 100% failure - 10s rest, 2 min rest
Work sets:
1: 7 @ RIR 0-1
2: 7 @ RIR 0-1
3: 6 @ RIR 1-2
4: 6 @ RIR 1-2
5: 5 + 2 x bw @ RIR 0

7 Ring push up 4xfail’ish @ Bw & 1 rest pause set to 100% failure - 10s rest, 2 min rest
Work sets:
1: 21 @ RIR 1-2
2: 14 @ RIR 1-2
3: 10 @ RIR 0-1
4: 14 @ RIR 0-1
5: 12 + 5 + 3 +3 + 3 x bw @ RIR 1-2

8 Hyper extensions 4x9 @ 10kg & 1 feeder set @ Bw, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 9-10
3: 10 @ RIR 8-9
4: 10 @ RIR 6-7
5: Bw x 20 @ RIR 4-5

9 Unilateral hamstring curls 5x9+ @ 15kg & 1 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 15 @ RIR 6-8
2: 15 @ RIR 6-8
3: 15 @ RIR 5-6
4: 15 @ RIR 6-8
5: 15 @ RIR 6-8
6: 10kg x 22 @ RIR 5-6

10 Unilateral leg extension 5x8 @ 20kg & 1 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 20 @ RIR 8-10
2: 20 @ RIR 8-10
3: 20 @ RIR 8-10
4: 20 @ RIR 10+
5: 20 @ RIR 10+
6: 15kg x 23 @ RIR 1-2

11 Unilateral cable preacher curls 4x9 @ 13kg & 1 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 13 @ RIR 2-3
2: 13 @ RIR 2-3
3: 13 @ RIR 1-2
4: 13 @ RIR 0-1
5: 9kg x 14 @ RIR 0-1
RIR on left arm is 0 or close to on every set. Weakling!

12 Wrist roller up & down alt btw extension & flexion 4x4, 1 min rest
1: 3.75 @ RIR 1-2 (flex)
2: 2.5 @ RIR 0-1 (ext)
3: 3.75 @ RIR 1-2 (flex)
4: 2.5 @ RIR 0-1 (ext)

Session RPE: 8

97

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

1 Neck harness extensions 4x9 @ 17.5 & 1 Feeder set @ 50% work set, 2 min rest
Work sets:
1: 17.5 @ RIR 4-5
2: 17.5 @ RIR 4-5
3: 17.5 @ RIR 4-5
4: 17.5 @ RIR 0-1
5: 10kg x 22 @ RIR 1-2

2 Seated DB shrugs 4x9 @ 26kg & 1 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 26 @ RIR 5-6
2: 26 @ RIR 5-6
3: 26 @ RIR 5-6
4: 26 @ RIR 6-7
6: 18kg x 22 @ RIR 2-3

3 seated db shoulder press 4x9 @ 18kg & 1 feeder sets @ 70 % work set, 2 min rest
Work sets:
1: 18 @ RIR 6-7
2: 18 @ RIR 5-6
3: 18 @ RIR 5-6
4: 18 @ RIR 2-3
5: 12.5kg x 26 @ RIR 1-2

4 Cable lateral raise 4x9 @ 6kg & 1 feeder set @ 70 % workset, 2 min rest
Work sets:
1: 10 @ RIR 6-7
2: 15 @ RIR 2-4
3: 15 @ RIR 2-4
4: 15 @ RIR 2-3
5: 10kg x 20 @ RIR 0-1

5 Neutral grip inverted rows 5xfail’ish @ Bw, 2 min rest
Work sets:
1: 25 @ RIR 0-1
2: 17 @ RIR 1-2
3: 15 @ RIR 1-2
4: 15 @ RIR 0-1
5: 15 @ RIR 0-1

6 stick grip pull up 4xfail’ish @ Bw & 1 feeder set in lat pull down at 50% bw - 2 min rest
Work sets:
1: 7 @ RIR 0-1
2: 6 @ RIR 0-1
3: 6 @ RIR 0-1
4: 6 @ RIR 0-1
5: 45kg x 40 @ RIR 3-5

7 Unilateral cable preacher curls 4x9 & 1 feeder set @ 70 % work set, 2 min rest
Work sets:
1: 25 @ RIR 2-3
2: 30 @ RIR 2-3
3: 35 @ RIR 0-1
4: 30 @ RIR 0-1
5: 20kg x 18 @ RIR 0-1
RIR on left arm is 0 or close to on every set. Puny human

Session RPE: 7

98

Lower body 1:
SSB squat 4x9, 2 min rest
Work sets:
1: 60 @ RIR 5-6
2: 60 @ RIR 5-6
3: 60 @ RIR 4-5
4: 60 @ RIR 4-5

Hip thrust machine
4x9 + 1 feeder set 50% work set, 2 min rest
Work sets:
1: 60 @ RIR 10+
2: 80 @ RIR 10+
3: 100 @ RIR 10+
4: 120 @ RIR 5+
F: 60kg x 20 @ RIR 5+

Stiff leg DB DL 4x9, 2 min rest
Work sets:
1: 24 @ RIR 10+
2: 28 @ RIR 10+
3: 32 @ RIR 10+
4: 36 @ RIR 10+

Leg curl
4x9 + 1 feeder set 50% work set
Work sets:
1: 20 @ RIR 5-7
2: 20 @ RIR 5-7
3: 20 @ RIR 3-5
4: 20 @ RIR 1-2
F: 10 x 25 @ RIR 5-6

Session RPE: 5

99

Upper body 1

Seated DB shrugs 4x9 + 1 feeder set of 50% heaviest work sets, 2 min rest
Work sets:
1: 28 @ RIR 4-5
2: 28 @ RIR 4-5
3: 28 @ RIR 4-5
4: 28 @ RIR 4-5
F: 14kg x 40 @ RIR 10+

Lateral cable raise 4x9 + 1 feeder set of 50% heaviest work sets, 2 min rest
Work sets:
1: 15kg @ RIR 3-4
2: 15 @ RIR 3-4
3: 15 @ RIR 3-4
4: 15 @ RIR 3-4
F: 10 x 18 @ RIR 1-2

Pull down bnt 4x9 + 1 feeder set of 50% heaviest work sets, 2 min rest
Work sets:
1: 80 @ RIR 2-3
2: 80 @ RIR 2-3
3: 80 @ RIR 2-3
4: 80 @ RIR 2-3
F: 40kg x 35 @ RIR 10+

DB bench press 4x9 + 1 feeder set of 50% heaviest work sets, 2 min rest
Work sets:
1: 24 @ RIR 10+
2: 26 @ RIR 6-7
3: 28 @ RIR 3-4
4: 32 @ RIR 1-2
F: 16 x 22 @ RIR 10+

Unilateral cable preacher curls 4x9 + 1 feeder set of 50% heaviest work sets, 2 min rest
Work sets:
1: 25 @ RIR 5+
2: 30 @ RIR 3-5
3: 30 @ RIR 3-5
4: 35 @ RIR 0
F: 17.5 x 24 @ RIR 1-2

Hand gripper 4x9 + 1 feeder set of 50% heaviest work sets, 2 min rest
Work sets:
1: 36kg @ RIR 10+
2: 36kg @ RIR 10+
3: 36kg @ RIR 10+
4: 36kg @ RIR 10+
F: 25kg x 25 @ RIR 10+
25 is the lowest the gripper goes to, so not quite 50%

Session RPE 5

100

Lower body 2

Tap bar deadlift 4x9, 2 min rest
Work sets:
1: 120 @ RIR 6-7
2: 120 @ RIR 6-7
3: 120 @ RIR 6-7
4: 120 @ RIR 6-7

Leg press 4x9, 2 min rest
Work sets:
1: 160 @ RIR 5-6
2: 160 @ RIR 5-6
3: 160 @ RIR 5-6
4: 160 @ RIR 5-6

Hyper extension 4x9, 2 min rest
Work sets:
1: 10kg @ RIR 5-6
2: 10kg @ RIR 5-6
3: 10kg @ RIR 4-5
4: 10kg @ RIR 3-4

Calf raise in leg press machine 4x9 + 1 feeder set of 50% heaviest work set, 2 min rest
Work sets:
1: 85 @ RIR 10+
2: 101 @ RIR 10+
3: 117 @ RIR 6-7
4: 125 @ RIR 2-3
F: 69 x 20 @ RIR 2-3

Hip thrust machine 4x9, 2 min rest
Work sets:
1: 100 @ RIR 7-8
2: 120 @ RIR 4-5
3: 120 @ RIR 4-5
4: 120 @ RIR 4-5

Session RPE: 6