The Killbox - A submission wrestlers road to explosive power

Training Training Logs
141

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)
Cable row 120 (030523)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.

Week 3
Day 2: Horizontal push + Quad dominant

A1 BB bench press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 75kg x 5
MV:
PV:
PO:

2: 75kg x 5
MV:
PV:
PO:

3: 75 x 5
MV:
PV:
PO:

4: 75 x 4
MV:
PV:
PO:

A2 Lying Medball vertical throw x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 6kg x 5 @ RPE 5
2: 6kg x 6 @ RPE 6
3: 6kg x 6 @ RPE 6
4: 6kg x 6 @ RPE 6

B1 SSB squat x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 70 x 6
MV:
PV:
PO:

2: 72.5kg x 4
MV:
PV:
PO:

3: 72.5kg x 4
MV:
PV:
PO:

4: 72.5kg x 5
MV:
PV:
PO:

B2 squat jump from low box x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 5
2: Bw x 5
3: Bw x 5
4: Bw x 3

Accessory work:

Rowing machine jack knife 3x10-15, 3 min rest
Work sets:
1: Bw + red band x 15 @ RPE 7-7.5
2: Bw + red band x 12 @ RPE 7.5-8
3: Bw + band x 15 @ RPE 7.5-8

Neck harness extensions 3x10-15, 2-3 min rest
Work sets:
1: 11.25Kg x 15 @ RPE 6-6.5
2: 11.25kg x 15 @ RPE 7.5-8
3: 11.25kg x 15 @ RPE 8.5-9

Spider reverse db curls 3x10-15, 2-3 min rest
Work sets:
1: 10kg x 15 @ RPE 6.5-7
2: 12kg x 15 @ RPE 8.5-9
3: 12kg x 15 @ RPE 8.5-9

Ez bar wrist extensions 3xmax, 2 min rest
Work sets:
1: 1.25 x 20 @ RPE 9.5-10
2: 1.25 x 15 @ RPE 9.5-10
3: BB x 16 @ RPE 9.5-10

Wrist roller Flexion 3xmax, 2 min rest
Work sets:
1: 5kg x 4 @ RPE 8.5
2: 5kg x 4 @ RPE 10
3: 5kg x 2 @ RPE 10

1 Like
142

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)
Cable row 120 (030523)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.

Week 3
Day 3: Vertical push + horizontal pull

A1 Low cable row x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 91.6 x 5
Mean velocity
Peak velocity:
Mean power:

2: 93.9 x 5
MV:
PV:
MP:

3:MV: 91.6 x 6
MV:
PV:
MP:

A2 Recline ring row x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 6
2: Bw x 7
3: Bw x 5

B1 Standing BB vertical press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 47.5kg x 6
MV:
PV:
MP:

2: 47.5kg x 6
MV:
PV:
MP:

3: 47.75 x 5
MV:
PV:
MP:

4: 47.5 x 4
MV:
PV:
MP:

B2 Seated vertical medball throw x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 8kg x 7
2: 8kg x 8
3: 8kg x 8

Accessory work:

C1 Neck harness extension 3x10-15 @ RIR 2-3, 1-2 min rest
Work sets:
1: 11.25 kg x 15 @ RPE 6.5-7
2: 11.25kg x 15 @ 7-7.5
3: 11.25g x 15 @ 7.5-8

Biceps machine curls 4x6 @ RIR 1-2, 2-3 min rest
Work sets:
1: 67 @ RIR 3-4
2: 67 @ RIR
3: 67 @ RIR 3-4
4: 76.5 @ RIR 2-3

Wrist roller flexion 3 x max, 2 min rest
Work sets:
1: 5kg x 6 @ RPE 10
2: 5kg x 3 @ RPE 10
3: 5kg x 4 @ RPE 10

Rowing machine jack knife 3x10-15, 2 min rest
Work sets:
1: Bw + red band x 12 @ RPE 7.5-8
2: Bw + red band x 12 @ RPE 7.5-8
3: Bw + red band x 12 @ RPE 7.5-8

Ez bar wrist extension 3xmax, 2 min rest
Work sets:
1: 1.25 x 16 @ RPE 10
2: BB x 21 @ RPE 9.5-10
3: BB x 20 @ RPE 9.5-10

1 Like
143

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)
Cable row 120 (030523)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.
Week 4: Narrowing rest times between Contrast sets from 30s to asap from A-B and removing 30s from B-A going from 5 min to 4.5 min minutes.
Day 1: Vertical pull & posterior chain dominant

A1 Granate grip pull up x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 0-30s rest
Work sets:
1: 15kg/103kg x 4
Mean velocity:
peak velocity:
Power output:

2: 15kg/103 x 5
MV:
PV:
PO:

3: 15kg/103 x 5
MV:
PV:
PO:

4: 15kg/103 x 5
MV:
PV:
PO:

A2 Overhead medball slams x sets x x reps of 30-40% 1rm. Velocity zone 1.0 - 1.3, 4.5 min rest
Work sets:
1: 6kg medball x 8 reps
2: 6kg medball x 7 reps
3: 6kg medball x 6 reps
4: 6kg medball x 6 reps

Sitting external db rotation 3x10-15, 2 min rest
Work sets:
1: 3kg x 15 @ RPE 6.5-7
2: 3kg x 12 @ RPE 6.5-7
3: 3kg x 12 @ RPE 6.5-7

B1 Trap bar deadlift x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 120kg x 4
Mean velocity:
Peak velocity:
Power output:

2: 120kg x 4
MV:
PV:
PO:

3: 120kg x 4
MV: 0
PV:
PO:

B2 kneeling box jump x sets x x reps of 30-40% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 5 @ 5kg plate underneath for added height
2: Bw x 5 @ —//—
3: Bw x 5 @ —//—

Accessory work:

Db spider hammer curls 5x6 @ 1s iso hold @ RPE 8, 2-3 min rest
Work sets:
1: 18kg @ RPE 6.5-7
2: 18kg @ RPE 7-7.5
3: 20g @ RPE 7-7.5

Rowing machine jack knife 3x10-15, 2-3 min rest
Work sets:
1: Bw + band x 15 @ RPE 7.5-8
2: Bw + added red band x 12 @ RPE 7.5-8
3: Bw + added red band x 12 @ RPE 7.5-8

Rowing machine hamstring curls 3x10-15 @ RPE 8, 2-3 min rest
Work sets:
1: Bw + band 15 @ RPE 7.5-8
2: Bw x 10 @ RPE 8.5-9
3: skipped last set.

Wrist roller flex
5kg x 6
5kgx 4
5 x 4

Ez bar wrist extension
1.25 x 20 @ RPE 8.5-9
1.25 x 16
Bb x 22

Neck harness
11.25 x 15 @ RPE 6.5-7
11.25 x 15 @ RPE 7-7.5
11.25 x 15 @ Srpe 7-7.5

1 Like
144

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)
Cable row 120 (030523)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.

Week 3
Day 2: Horizontal push + Quad dominant

A1 BB bench press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 75kg x 5
MV:
PV:
PO:

2: 75kg x 5
MV:
PV:
PO:

3: 75 x 4
MV:
PV:
PO:

A2 Lying Medball vertical throw x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 6kg x 5 @ RPE 5
2: 6kg x 6 @ RPE 6
3: 6kg x 6 @ RPE 6

B1 SSB squat x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 70 x 6
MV:
PV:
PO:

2: 72.5kg x 5
MV:
PV:
PO:

3: 75kg x 5
MV:
PV:
PO:

4: 75kg x 4
MV:
PV:
PO:

B2 squat jump from low box x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 4
2: Bw x 4
3: Bw x 3
4: Bw x 3

Accessory work:

Rowing machine jack knife 3x10-15, 3 min rest
Work sets:
1: Bw + red band x 12 @ RPE 7-7.5
2: Bw + red band x 12 @ RPE 7.5-8
3: Bw + band x 12 @ RPE 8.5-9

Neck harness extensions 3x10-15, 2-3 min rest
Work sets:
1: 12.5Kg x 15 @ RPE 6-6.5
2: 12.5kg x 15 @ RPE 7.5-8
3: 12.5kg x 15 @ RPE 10

Spider reverse db curls 3x10-15, 2-3 min rest
Work sets:
1: 12kg x 15 @ RPE 8-8.5
2: 12kg x 15 @ RPE 8.5-9
3: 12kg x 15 @ RPE 8.5-9

Ez bar wrist extensions 3xmax, 2 min rest
Work sets:
1: 1.25 x 18 @ RPE 9.5-10
2: 1.25 x 18 @ RPE 9.5-10
3: BB x 21 @ RPE 9.5-10

Wrist roller Flexion 3xmax, 2 min rest
Work sets:
1: 5kg x 6 @ RPE 9-9.5
2: 5kg x 4 @ RPE 10
3: 5kg x 5 @ RPE 10

Hammer lever Side to side wrist thing - not sure what they are called. Going from pronated to supinated back and fourth.
1.25 x 15 @ RPS 5.4-6
1.25 but further out x 12 @ RPE 6.5-7
1.25 x 12

1 Like
145

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.

Week 3
Day 3: Vertical push + horizontal pull

A1 Low cable row x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 97 x 5
Mean velocity
Peak velocity:
Mean power:

2: 97 x 5
MV:
PV:
MP:

3: 97 x 5
MV:
PV:
MP:

A2 Recline ring row x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 6
2: Bw x 7
3: Bw x 5

B1 Standing BB vertical press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 47.5kg x 6
MV:
PV:
MP:

2: 47.5kg x 5
MV:
PV:
MP:

3: 47.75 x 6
MV:
PV:
MP:

B2 Seated vertical medball throw x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 8kg x 8
2: 8kg x 8
3: 8kg x 8

Accessory work:

C1 Neck harness extension 4x10-15 @ RIR 2-3, 1-2 min rest
Work sets:
1: 12.5 kg x 15 @ RPE 6.5-7
2: 12.5kg x 15 @ 7.5-8
3: 12.5g x 15 @ 7.5-8

Biceps machine curls 4x6 @ RIR 1-2, 2-3 min rest
Work sets:
1: 60kg + 10lb band @ RIR 3-4
2: 60 + 20lb band @ RIR 2-3
3: 60 + 30lb band @ RIR 0
4: 60kg @ RIR 5-6

Wrist roller flexion 4 x max, 2 min rest
Work sets:
1: 5kg x 6 @ RPE 8.5-9
2: 5kg x 5 @ RPE 8.5-10
3: 5kg x 4 @ RPE 10
4: 5kg x 4 @ RPE 8-8.5

Rowing machine jack knife 3x10-15, 2 min rest
Work sets:
1: Bw + red band x 15 @ RPE 7.5-8
2: Bw + red band x 12 @ RPE 7.5-8
3: Bw + red band x 12 @ RPE 7.5-8
4: Bw + red band x 10 @ RPE 8-8.5

Ez bar wrist extension 3xmax, 2 min rest
Work sets:
1: 1.25 x 18 @ RPE 10
2: 1.25 x 18 @ RPE 9.5-10
3: 1.25 x 15 @ RPE 9.5-10

Seated unilateral hamstring curls 3x10-15, 2 min rest på
Work sets:
1: 15kg x 10 @ RPE 8-8.5
2: 15 x 10 @ RPE 8-8.5
3: 12.5 x 10 @ RPE 7-7.5

  • weak hammies for sure. At least in isolation but its like they are all cramped up into a big miosys. Especially the left is tight as the girl I’m crushing on at the gym. Cant really seem to stretch nor roll it out
1 Like
146

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 2:
Accelerative Strength - Strength Speed & Speed strength
No rest between exercises. 5 min rest between sets

Week 1
Day 1: Vertical Pull + quad dominant

A1 Granate pull up x sets x x reps of 78-80% 1rm. Velocity zone 0.5-75 m/s
Work sets:
1: 15kg / 103kg x 7
MV: 0.73 - 0.69 - 0.65 - 0.62 - 0.58 - 0.57 - 0.50
PV: 1.36 - 1.26 - 1.17 - 1.23 - 1.18 - 1.19 - 1.11
PO: 751.94 - 710.73 - 669.53 - 638.63 - 597.43 - 587.13 - 515.03W

2: 15 / 103kg x 5
MV: 0.68 - 0.61 - 0.65 - 0.59 - 0.56
PV: 1.22 - 120 - 1.22 - 1.17 - 1.21
PO: 700.43 - 628.33 - 669.53 - 607.73 - 576.83W

3: 15kg / 103kg x 5
MV: 0.71 - 0.70 - 0.63 - 0.59 - 0.52
PV: 1.16 - 1.19 - 1.19 - 1.14 - 1.17
PO: 731.34 - 721.04 - 648.93 - 607.73 - 535.63W

4: 15kg / 103 x 5
MV: 0.64 - 0.61 - 0.56 - 0.53 - 0.51
PV: 1.11 - 1.10 - 1.12 - 1.12 - 1.07
PO: 659.23 - 628.33 - 576.83 - 545.93 - 525.33W

A2 Band assisted or weightless neutral grip pull up x sets x x reps of 0.75 to 1.0m/s
Work sets:
1: 23-34 & 45-54lb bands @ 88kg bodyweight x 10
MV: 0.94 - 0.90 - 0.87 - 0.94 - 0.86 - 0.82 - 0.83 - 0.87 - 0.82 - 0.82
PV: 1.58 - 1.56 - 1.49 - 1.60 - 1.43 - 1.38 - 1.38 - 1.42 - 1.43 - 1.39
PO: 811.48 - 776.95 - 751.02 - 811.48 - 742.42 - 707.89 - 716.52 - 751.05 - 707.89 - 707.89W

2: 23-34 & 45-54lb bands @ 88kg bodyweight x 8
MV: 0.90 - 0.85 - 0.89 - 0.91 - 0.85 - 0.81 - 0.86 - 0.84
PV: 1.53 - 1.45 - 1.49 - 1.53 - 1.45 - 1.41 - 1.44 - 1.39
PO: 776.95 - 733.79 - 768.32 - 785.58 - 733.79 - 699.26 - 742.42 - 725.16W

3: 23-34 & 45-54lb bands @ 88kg bodyweight x 9
MV: 0.85 - 0.84 - 0.88 - 0.88 - 0.82 - 0.82 - 0.81 - 0.79 - 0.74
PV: 1.52 - 1.50 - 1.47 - 1.48 - 1.41 - 1.40 - 1.38 - 1.34 - 1.25
PO: 733.79 - 725.16 - 759.69 - 759.69 - 707.89 - 707.89 - 699.26 - 681.99 - 638.83W

A3 Overhead medball slams x sets x x reps, 4 min rest
Work sets:
1: 9kg x 8
MV: n/a
PV: n/a
PO: n/a

2: 9kg x 8
MV: n/a
PV: n/a
PO: n/a

3: 9kg x 6
MV: n/a
PV: n/a
PO: n/a

4: 9kg x 6
MV: n/a
PV: n/a
PO: n/a

B1 Safety squat bar x sets x x reps of 78-80% 1rm. Velocity zone 0.5-75 m/s
Work sets:
1: 72.5 x 6
MV: 0.77 - 0.71 - 0.69 - 0.67 - 0.70 - 0.66
PV: 1.49 - 1.25 - 1.30 - 1.24 - 1.36 - 1.27
PO: 547.64 - 504.97 - 490.75 - 476.52 - 497.86 - 469.41W

2: 72.5 x 7
MV: 0.82 - 0.72 - 0.73 - 0.75 - 0.67 - 0.69 - 0.61
PV: 1.51 - 1.26 - 1.26 - 1.29 - 1.24 - 1.30 - 1.22
PO: 583.20 - 512.08 - 519.19 - 533.43 - 476.52 - 490.75 - 433.85W

3: 72.5 x 6
MV: 0.80 - 0.72 - 0.65 - 0.69 - 0.64 - 0.64
PV: 1.30 - 1.19 - 1.08 - 1.19 - 1.18 - 1.23
PO: 568.98 - 512.08 - 462.30 - 490.75 - 455.18 - 455.18W

4: 72.5 x 5
MV: 0.79 - 0.73 - 0.69 - 0.67 - 0.66
PV: 1.29 - 1.26 - 1.16 - 1.18 - 1.18
PO: 561.87 - 519.19 - 490.75 - 476.52 - 469.41W

B2 Trap bar jumps x sets x x reps of 0.75 to 1.0m/s
Work sets:
1: 75kg x 5
MV: 1.07 - 1.03 - 0.96 - 0.98 - 0.95
PV: 1.92 - 1.93 - 1.91 - 1.90 - 1.87
PO: 787.25 - 757.82 - 706.32 - 721.04 - 698.96W

2: 80kg x 5
MV: 0.92 - 0.93 - 0.88 - 0.89 - 0.89
PV: 1.84 - 1.80 - 1.77 - 1.73 - 1.66
PO: 722.02 - 729.86 - 690.62 - 698.47 - 698.47W

3: 80 x 5
MV: 1.03 - 0.88 - 1.03 - 0.96 - 0.86
PV: 1.87 - 1.77 - 1.79 - 1.73 - 1.74
PO: 808.34 - 690.62 - 808.34 - 753.41 - 674.92W

4: 80 x 4
MV: 0.90 - 0.81 - 0.83 - 0.90
PV: 1.77 - 1.75 - 1.69 - 1.69
PO: 706.32 - 635.69 - 651.38 - 706.32W

B3 Seated squat jumps x sets x x reps, velocity zone 1.00 - 1.20 m/s, 5 min rest
Work sets:
1: Bw x 5
MV: 1.15 - 1.12 - 1.11 - 1.13 - 0.93
PV: 2.41 - 2.35 - 2.28 - 2.19 - 2.00
PO: 992.77 - 966.87 - 958.24 - 975.51 - 802.85W

2: Bw x 5
MV: 1.14 - 1.09 - 1.05 - 1.08 - 0.94
PV: 2.38 - 2.39 - 2.16 - 2.15 - 2.02
PO: 984.14 - 940.98 - 906.44 - 932.34 - 811.48W

3: Bw x 6
MV: 1.14 - 1.15 - 1.25 - 1.13 - 1.14 - 1.09
PV: 2.41 - 2.36 - 2.35 - 2.32 - 2.31 - 2.21
PO: 984.14 - 992.77 - 1.079.10 - 975.51 - 984.14 - 940.98W

4: Bw x 4
MV: 1.14 - 1.10 - 1.17 - 1.07
PV: 2.35 - 2.22 - 2.33 - 2.18
PO: 984.14 - 949.61 - 1.010.04 - 923.71W

Accessory work:
C1 Neck harness extensions 4x10-15, 60s rest
Work sets:
1: 15kg x 15 @ RIR 5-6
2: 15kg x 15 @ RIR 5-6
3: 15kg x 15 @ RIR 3-4
4: 15Kg x 14 @ RIR 0

C2 Rowing machine Jack knife 4x10-15, 60s rest
Work sets:
1: red band x 15 @ RIE 5-7
2: Red band x 14 @ RIR 0-1
3: Red band x 15 @ RIR 2-3
4: red band x 14 @ RIR 0

C3 Wrist roller flexion 4xmax, 60s rest
Work sets:
1: 5kg x 6 @ RIR 0
2: 5kg x 5 @ RIR 0
3: 5kg x 5 @ RIR 0
4: 5kg x 5 @ RIR 0

C4 Wrist roller Extension 4xmax, 2 min rest
Work sets:
1: 2.5kg x 6 RIR 0
2: 2.5kg x 5 RIR 0
3: 2.5kg x 5 RIR 0
4: 2.5kg x 4 @ RIR 0-1

D1 Unilateral preacher cable curls 4x10-15
Work sets:
1: 12.5kg x 15 @ RIR 0
2: 12.5kg x 12 @ RIR 0 (left arm, 2-4 right)
3: 12.5kg x 10 @ RIR 0 (left, 3-4 right)
4: 10kg x 12 @ RIR 0/2-3

D2 Diamond push up 4x10-15, 2 min rest
Work sets:
1: Bw x 12 @ RIR 1-2
2: Bw x 12 @ RIR 2-3
3: Bw x 12 @ RIR 4-5
4: Bw x 12 @ RIE 2-3

Session RPE 9
Adding the strength speed component to the contrast part of the training fried my cns completely. Always does the first couple weeks/months leaving me in a state of complete

With the limited data I’ve compiled so far it seems that both mean velocity, peak velocity and power output drops are stable troughout the sets with a small decline every rep. Around rep 5 all parameters start dropping fast though which is whats to be expected with fast twitch muscle fibers. I’m looking at adding at least a 1 or two good reps to that over time so the drop off doesnt happend before rep 6 or hopefully 7.

1 Like
147

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 2:
Accelerative Strength - Strength Speed & Speed strength
No rest between exercises. 5 min rest between sets

Week 1:
Day 2: Posterior chain

A1 Glute bridge x sets x x reps of 78-80% 1rm. Velocity zone 0.5-75 m/s
Work sets:
1: 140 x 8
MV: 0.51 - 0.57 - 0.53 - 0.53 - 0.57 - 0.57 - 0.55 - 0.59
PV: 0.85 - 0.95 - 0.91 - 0.88 - 0.92 - 0.95 - 0.91 - 0.96
PO: 700.43 - 782.84 - 727.90 - 727.90 - 782.84 - 782.84 - 755.37 - 810W

2: 140 x 6
MV: 0.60 - 0.57 - 0.53 - 0.55 - 0.50 - 0.50
PV: 0.98 - 0.94 - 0.92 - 0.92 - 0.84 - 0.84
PO: 824.04 - 782.84 - 727.90 - 755.37 - 686.70 - 686.70W

3: 120 x 8
MV: 0.60 - 0.56 - 0.63 - 0.54 - 0.58 - 0.61 - 0.55 - 0.59
PV: 1.02 - 0.97 - 1.07 - 0.94 - 0.97 - 1.04 - 0.93 - 0.99
PO: 706.32 - 659.23 - 741.64 - 635.69 - 682.78 - 718.09 - 647.46 - 694.55W

A2 Band resisted glute bridge x sets x x reps of 0.75 to 1.0m/s
Work sets:
1: Single black band x 7
MV:
PV:
PO:

2: Single black band x 7
MV:
PV:
PO:

3: Single black band x 7
MV:
PV:
PO:

A3 Kneeling squat jump x sets x x reps
Work sets:
1: Bw x 8
MV:
PV:
PO:

2: Bw x 8
MV:
PV:
PO:

3: Bw x 7
MV:
PV:
PO:
Can’t use the encoder on the last two exercises so I’ll just be feeling the velocity out.

Accessorry work:
C1 Neck harness extensions Lateral flexion 4x10-15 reps
Work sets:
1: 10lb band x 15 @ RIR 10+
2: 20lb band x 15 @ RIR 10+
3: 20lb band x 15 @ RIR 10+
4: 20lb band x 15 @ RIR 10+

C2 Rowing machine jack knife 4x10-15
Work sets:
1: Red band x 15 @ RIR 0-1
2: Red band x 13 @ RIR 0-1
3: Red band x 15 @ RIR 0-1
4: Red band x 13 @ RIR 0

C3 Wrist roller flexion 4xmax
Work sets:
1: 5kg x 8 @ RIR 0
2: 5kg x 8 @ RIR 0
3: 5kg x 6 @ RIR 0
4: 5kg x 5 @ RIR 0

C4 Wrist roller extension 4xmax
Work sets:
1: 2.5kg x 5
2: 2.5kg x 4
3: 2.5kg x 4
4: 2.5kg x 4

1 Like
148

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 2:
Accelerative Strength - Strength Speed & Speed strength
No rest between exercises. 5 min rest between sets

Week 1:
Day 3: Push

B1 BB bench press x sets x x reps of 78-80% 1rm. Velocity zone 0.5-75 m/s
Work sets:
1: 75 x 5
MV: 0.61 - 0.63 - 0.55 - 0.57 - 0.51
PV: 0.85 - 0.81 - 0.74 - 0.77 - 0.70
PO: 448 - 463 - 404 - 419 - 375W

2: 70 x 6
MV: 0.66 - 0.69 - 0.65 - 0.64 - 0.57 - 0.52
PV: 0.88 - 0.93 - 0.87 - 0.86 - 0.79 - 0.78
PO: 453 - 473 - 446 - 439 - 391 - 357W

3: 70 x 6
MV: 0.60 - 0.60 - 0.64 . 0.65 - 0.60 - 0.57
PV: 0.84 - 0.88 - 0.85 - 0.90 - 0.86 - 0.85
PO: 412 - 412 - 439 - 446 - 412 - 391W

B2 Clap push on bench x sets x x reps of 0.75 to 1.0m/s
Work sets:
1: Bw x 10
MV: n/a
PV: n/a
PO: n/a

2: Bw x 7
MV: n/a
PV: n/a
PO: n/a

3: Bw x 6
MV:
PV:
PO:

B3 Lying medball throws x sets x x reps
Work sets:
1: 8kg x 7
MV: n/a
PV: n/a
PO: n/a

2: 8kg x 8
MV: n/a
PV: n/a
PO: n/a

3: 8kg x 6
MV:
PV:
PO:

Accessory work:

C1 Neck harness extensions 4x10-15, 30s rest
Work sets:
1: 15kg x 15 @ RIR 4-5
2: 15kg x 15 @ RIR 1-2
3: 15kg x 15 @ RIR 0-1
4: 15kg x 15 @ RIR 0

C2 Rowing machine jack knife 4x10-15, 30s rest
Work sets:
1: red band (7-11kg) x 15 @ RIE 1-3
2: red band (7-11kg) x 15 @ RIR 0
3: red band (7-11kg) x 15 @ RIR 0
4: red band (7–11kg) 15 @ RIR 0

C3 Wrist roller flexion 4xmax
Work sets:
1: 5.25 x 7 @ RIR 0
2: 5.25 x 5 @ RIR 0
3: 5.25 x 5 @ RIR 0
4: 5.25 x 6 @ RIR 0

C5 Wrist roller extension 4xmax
Work sets:
1: 2.5kg x 6 @ RIR 0
2: 2.5kg x 5 @ RIR 0
3: 2.5kg x 5 @ RIR 0
4: 2.5kg x 4 @ RIR 0

D1 Chest supported db rows 4x6-10 @ 2s iso hold 30s rest
Work sets:
1: 22 x 10 @ RIR 5-6
2: 26 x 6 @ RIR 5-8
3: 30 x 6 @ RIR 0-1
4: 30 x 6 @ RIR 0-1

D2 Lever bar - left / right rotation
Work sets:
1: 2.5kg x 15 @ RIR 2-3
2: 2.5kg x 12 @ RIR 3-4 (plate further out on the lever)
3: 3.75kg x 10 @ RIR 0-1

E biceps machine curls 4x10-15, 30s rest
Work sets:
1: 60kg x 12 @ RIR 1-2
2: 60kg x 10 @ RIR 0-1
3: 53kg x 10 @ RIR 0-1
4: 43kg x 10 @ RIR 0-1

Not something I’m recording down but I am testing my max strength along the way. During the warm up sets ill usually build up to a good 3RM.
My pulling strength is quite good being able to rep out at least some 4-5 reps with roughly 130 on the cable row and a good 140kg total in the pull up. Biceps arent to bad neither which I tested yesteday on the machine curl maxing out a few reps with 98kg.
My pushing strength however is not very good and it doesnt seem to be getting better any time soon. Not something thats to important in the perspective of my sport which is predominantly pulling dominated which is ofc why my pulling strength is so far ahead as thats being nurtured every day. I would however like to even it up at least a bit but for whatever reason my pushing musculatur just doesnt seem to respond to this training at all. So far the data is showing improvements on all aspects and muscle actions except pushing or more precisely horizontal push.

1 Like
149

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 2:
Accelerative Strength - Strength Speed & Speed strength
No rest between exercises. 5 min rest between sets

Week 1:
Day 3: Horizontal pull

B1 Seated cable row x sets x x reps of 78-80% 1rm. Velocity zone 0.5-75 m/s
Work sets:
1: 97kg x 7
MV: 0.71 - 0.80 - 0.68 - 0.68 - 0.71 - 0.70 - 0.68
PV: 1.50 - 1.46 - 1.32 - 1.34 - 1.36 - 1.32 - 1.30
PO: 675 - 761 - 647 - 647 - 675 - 666 - 647W
AVG mean velocity: 0.71

2: 99.3 x 7
MV: 0.64 - 0.77 - 0.72 - 0.68 - 0.63 - 0.72 - 0.72
PV: 1.47 - 1.43 - 1.35 - 1.34 - 1.33 - 1.33 - 1.30
PO: 623 - 750 - 701 - 662 - 613 - 701 - 701W
AVG MV: 0.70

3: 99.3 x 8
MV: 0.78 - 0.75 - 0.73 - 0.65 - 0.66 - 0.69 - 0.72 - 0.62
PV: 1.50 - 1.38 - 1.40 - 1.37 - 1.28 - 1.29 - 1.27 - 1.18
PO: 759 - 730 - 711 - 633 - 624 - 672 - 701 - 603W
AVG MV: 0.70

4: 99.3 x 6
MV: 0.78 - 0.66 - 0.78 - 0.69 - 0.75 - 0.70
PV: 1.51 - 1.38 - 1.45 - 1.36 - 1.37 - 1.30
PO: 759 - 642 - 759 - 672 - 730 - 681W

B2 Inverted band resisted/weighted ring rows x sets x x reps of 0.75 to 1.0m/s
Work sets:
1: 2 red bands (7-11kg each) x 8
MV: 1.10 - 0.96 - 0.87 - 1.04 - 0.94 - 1.04 - 1.01 - 1.00
PV: 1.73 - 1.59 - 1.51 - 1.66 - 1.56 - 1.69 - 1.66 - 1.67
PO: 949 - 828 - 751 - 897 - 811 - 897 - 871 - 863W

2: 2 red bands (7-11kg each) x 7
MV: 1.04 - 0.87 - 0.85 - 0.80 - 0.76 - 0.87 - 0.85
PV: 1.64 - 1.46 - 1.50 - 1.42 - 1.49 - 1.46 - 1.36
PO: 897 - 751 - 733 - 690 - 656 - 751 - 733W

3: 2 red bands (7-11kg each) x 7
MV: 0.99 - 0.93 - 0.90 - 0.82 - 0.95 - 0.91 - 0.77
PV: 1.56 - 1.61 - 1.55 - 1.47 - 1.51 - 1.49 - 1.39
PO: 854 - 802 - 776 - 707 - 820 - 785 - 664W

4: 2 red bands (7-11kg each) x 7
MV: 1.03 - 0.94 - 0.89 - 0.89 - 0.94 - 0.90 - 0.96
PV: 1.59 - 1.53 - 1.42 - 1.41 - 1.55 - 1.50 - 1.57
PO: 889 - 811 - 768 - 768 - 811 - 776 - 828W

B3 Inverted ring rows x sets x x reps. Velocity zone 1.00 - 1.30 m/s
Work sets:
1: Bw x 6
MV: 1.11 - 1.11 - 1.07 - 1.14 - 1.07 - 1.06
PV: 1.96 - 1.90 - 1.87 - 1.93 - 1.80 - 1.82
PO: 958 - 958 - 923 - 984 - 923 - 915W

2: Bw x 5
MV: 1.05 - 1.05 - 0.99 - 1.09 - 1.06
PV: 1.79 - 1.89 - 1.81 - 1.94 - 1.90
PO: 906 - 906 - 854 - 940 - 915W

3: Bw x 6
MV: 1.18 - 1.17 - 1.10 - 1.09 - 1.07 - 1.08
PV: 2.09 - 2.09 - 1.96 - 1.96 - 1.90 - 1.91
PO: 1.018 - 1.010 - 949 - 940 - 923 - 932W

4: Bw x 7
MV: 1.21 - 1.22 - 0.99 . 1.20 - 1.22 - 1.22 - 1.16
PV: 2.15 - 2.07 - 1.83 - 2.14 - 2.16 - 2.13 - 2.06
PO: 1.044 - 1.053 - 854 - 1.035 - 1.053 - 1.053 - 1.001W

Accessory work:
B1 Neck harness lateral band flexion 4x10-15, 30s rest
Work sets:
1: 20lb band x 15 @ RIR 10+
2: 20lb band x 15 @ RIR 10+
3: 20lb band x 15 @ RIR 10+
4: 20lb band x 15 @ RIE 10+

B2 Rowing machine jack knife 4x10-15, 30s rest
Work sets:
1: Red band (7-11kg) x 15 @ RIR 1-2
2: Red band (7-11kg) x 15 @ RIR 0-1
3: Red band x 13 @ RIR 0
4: Red band x 15 @ RIR 0

B3 Wrist roller flexion 4x10-15, 30s rest
Work sets:
1: 5.25 x 7 @ RIR 0-1
2: 5.25 x 7 @ RIR 0
3: 5.25 x 7 @ RIR 0
4: 5.25 x 5 @ RIR 0

B4 Wrist roller extension 4xmax, 2 min rest
Work sets:
1: 2.5kg x 5 @ RIR 0-1@
2: 2.5kg x 5 @ RIR 0
3: 2.5 x 4 @ RIR 0-1
4: 2.5 x 4 @ RIR 0

C band resisted machine curls, 4x6-10, 2 min rest
Work sets:
1: 53kg + 10lb band x 6 @ RIR 6-7
2: 53kg + 20lb band x 6 @ RIR 3-4
3: 53kg + 30lb band x 6 @ RIR 2-3
4: 53kg + 40lb band x 6 @ RIR 0-1

D1 Unilateral leg extensions 2x10-15, 30s rest
Work sets:
1: 20kg x 12 @ RIR 3-4
2: 20kg x 12

D2 Unilateral hamstring curls 2x10-15, 2 min rest
Work sets:
1: 12.5 x 15 @ RIR 4-5
2: 12.5 x 15 @ RIE 4-5

Session RPE 7

1 Like
150

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 2:
Accelerative Strength - Strength Speed & Speed strength
No rest between exercises. 5 min rest between sets

Week 1:
Day 3: Vertical push

B1 Standing BB vertical press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 45kg x 6
MV:
PV:
MP:

2: 47.5kg x 6
MV:
PV:
MP:

3: 48 x 7
MV:
PV:
MP:

B2 Seated vertical medball throw x sets x x reps of 78% 1rm. Velocity zone 0.75- 1.0,
Work sets:
1: 20kg x 8
2: 20kg x 7
3: 20kg x 7

B3 Seated vertical medball throw x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 15kg x 7
2: 15kg x 7
3: 15kg x 7

Accessory work:
B1 Neck harness extension 4x10-15, 30s rest
Work sets:
1: 15.5kg x 15 @ RIR 4-5
2: 15.5kg x 15 @ RIR 1-2
3: 15.5kg x 15 @ RIR 0-1
4: 15.5kg x 15 @ RIR 0-1

B2 Rowing machine jack knife 4x10-15, 30s rest
Work sets:
1: Red band (7-11kg) x 15 @ RIR 1-2
2: Red band (7-11kg) x 15 @ RIR 1-2
3: Red band x 15 @ RIR 1-2
4: Red band x 15 @ RIR 1-2

B3 Wrist roller flexion 4x10-15, 30s rest
Work sets:
1: 5.5 x 7 @ RIR 0-1
2: 5.5 x 6 @ RIR 0
3: 5.5 x 7 @ RIR 0-1
4: 5.75 x 6 @ RIR 0-1

B4 Wrist roller extension 4xmax, 2 min rest
Work sets:
1: 2.5kg x 6 @ RIR 0-1
2: 2.5kg x 4 @ RIR 0-1
3: 2.5kg x 4 @ RIR 0-1
4: 2.5kg x 4 @ RIR 0
Nts: pull knuckles to elbow

C1 db spider hammer curls 4x6 @ 2s iso hold,
Work sets:
1: 18kg x 6 @ RIR 2-3
2: 20kg x 6 @ RIR 2-4
3: 22kg x 6 @ RIR 2-3
4: 22kg x 6 @ RIR 0-1

C2 2x lever bar wrist rotation @ 2x up and down
Work sets:
1: 2.5kg x 15 @ RIR 5+
2: 3.75 x 10 @ RIR 2-3
1: 1.25 x 15 front and back side @ RIR 10+
2: 2.5kg x 15 @ RIR 1-2 front & 5+ back

Db chest supported rows 4 x 6 @ 2s iso hold
Work sets:
1: 28 x 6 @ RIR 2-4
2: 28 x 6 @ RIR 2-4
3: 28kg x 6 @ RIR 2-3
4: 28kg x 6 @ RIR 2-3

Session RPE 7

1 Like
151

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 2:
Accelerative Strength - Strength Speed & Speed strength
No rest between exercises. 5 min rest between sets

Week 2
Day 1: Vertical Pull

A1 Granate pull up x sets x x reps of 78-80% 1rm. Velocity zone 0.5-75 m/s
Work sets:
1: 15kg / 103kg x 7
MV:
PV:
PO:

2: 15.5 / 103.5kg x 5
MV:
PV:
PO:

3: 15.5kg / 103.5kg x 6
MV:
PV:
PO:

4: 15.5kg / 103.5 x 5
MV:
PV:
PO:

A2 Band assisted neutral grip pull up x sets x x reps of 0.75 to 1.0m/s
Work sets:
1: 23-34 & 45-54lb bands @ 88kg bodyweight x 10
MV:
PV:
PO:

2: 23-34 & 45-54lb bands @ 88kg bodyweight x 8
MV:
PV:
PO:

3: 23-34 & 45-54lb bands @ 88kg bodyweight x 8
MV:
PV:
PO:

A3 Overhead medball slams x sets x x reps, 4 min rest
Work sets:
1: 9kg x 10
MV: n/a
PV: n/a
PO: n/a

2: 9kg x 10
MV: n/a
PV: n/a
PO: n/a

3: 9kg x 10
MV: n/a
PV: n/a
PO: n/a

4: 9kg x 10
MV: n/a
PV: n/a
PO: n/a

Accessory work:
B1 Neck harness extension 4x10-15, 30s rest
Work sets:
1: 16kg x 15 @ RIR 2-4
2: 16kg x 15 @ RIR 1-2
3: 16kg x 15 @ RIR 2-3
4: 16kg x 15 @ RIR 0-1

B2 Rowing machine jack knife 4x10-15, 30s rest
Work sets:
1: Red band (7-11kg) x 15 @ RIR 1-2
2: Red band (7-11kg) x 15 @ RIR 1-2
3: Red band x 15 @ RIR 2-3
4: Red band x 15 @ RIR 1-2

B3 Wrist roller flexion 4x10-15, 30s rest
Work sets:
1: 6 x 6 @ RIR 0-1
2: 5kg x 8 @ RIR 0
3: 5kg x 6 @ RIR 0-1
4: 5kg x 4 @ RIR 0-1

  • skin was coming off my hand from the friction of the handle. Had to cut it short on the last set. Think i
    need to switch the exercise now

B4 Wrist roller extension 4xmax, 2 min rest
Work sets:
1: 2.5kg x 5 @ RIR 0-1
2: 2.5kg x 4 @ RIR 0-1
3: 2.5kg x 4 @ RIR 0-1
4: 2.5kg x 7 @ RIR 0-1
Nts: pull knuckles to elbow/ lift handle op and towards elbow

C1 unilateral cable preacher curls 4x6 @ 2s iso hold,
Work sets:
1: 15kg x 6 @ RIR 4-6
2: 17.5kg x 6 @ RIR 2-4
3: 21kg x 6 / 4 @ RIR 0
4: 17.5kg x 6 @ RIR 0-1

  • went down to 17.5 on the 5th set on left arm during the third set

Db chest supported rows 4 x 6 @ 2s iso hold
Work sets:
1: 28 x 6 @ RIR 2-4
2: 28 x 6 @ RIR 2-4
3: 28kg x 6 @ RIR 2-3
4: 28kg x 6 @ RIR 2-3

Unilateral leg ext
12.5 x 15 @ rir 5-7
15 x 15 @ RIE 4-6

Unilateral leg curl
12.5 x 5 @ RIE 5-7
15 x 15 @ Arie 3-5

Session RPE 7

1 Like
152

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 2:
Accelerative Strength - Strength Speed & Speed strength
No rest between exercises. 5 min rest between sets

Week 2:
Day 2: Horizontal pull

B1 Seated cable row x sets x x reps of 78-80% 1rm. Velocity zone 0.5-75 m/s
Work sets:
1: 99.3kg x 11 - could have continued
MV:
PV:
PO:
AVG mean velocity:

2: 101.6 x 5
MV:
PV:
PO:
AVG MV:

3: 99.3 x 10
MV:
PV:
PO:
AVG MV:

B2 Inverted band resisted/weighted ring rows x sets x x reps of 0.75 to 1.0m/s
Work sets:
1: 1 black band x 8
MV:
PV:
PO:

2: 1 black band x 11
MV:
PV:
PO:

3: 1 black band x 11
MV:
PV:
PO:

B3 Inverted ring rows x sets x x reps. Velocity zone 1.00 - 1.30 m/s
Work sets:
1: Bw x 8
MV:
PV:
PO:

2: Bw x 9
MV:
PV:
PO:

3: Bw x 6
MV:
PV:
PO:

Accessory work:
B1 Neck harness extension 4x10-15, 30s rest
Work sets:
1: 17.5kg x 15 @ RIR 1-2
2: 17.5kg x 15 @ RIR 1-2
3: 17.5kg x 15 @ RIR 0
4: 17.5kg x 15 @ RIR 0-1

B2 Rowing machine jack knife 4x10-15, 30s rest
Work sets:
1: Red band (7-11kg) x 15 @ RIR 1-2
2: Red band (7-11kg) x 15 @ RIR 1-2
3: Red band x 15 @ RIR 2-3
4: Red band x 15 @ RIR 1-2

B3 Wrist roller flexion 4x10-15, 30s rest
Work sets:
1: 5kg x 8 @ RIR 0-1
2: 5kg x 8 @ RIR 0-1
3: 5kg x 8 @ RIR 0-1
4: 6.25g x 5 @ RIR 0

B4 Wrist roller extension 4xmax, 2 min rest
Work sets:
1: 2.5kg x 5 @ RIR 0-1
2: 2.5kg x 5 @ RIR 0-1
3: 2.5kg x 5 @ RIR 0-1
4: 2.5kg x 4 @ RIR 0-1
Nts: pull knuckles to elbow/ lift handle op and towards elbow

Machine curls 4x6, 2 min rest
Work sets:
1: 67kg x 6 @ RIR 4-6
2: 69.5 x 6 @ RIR 2-4
3: 74kg x 6 @ RIR 1-2
4: 74kg x 6 @ RIR 0-1

Db chest supported rows 8x6 @ 3s iso hold
Work sets:
1: 24 x 6 @ RIR 2-4
2: 24 x 6 @ RIR 3-4
3: 24 x 6 @ RIR 3-4
4: 24 x 6 @ RIR 3-4
5: 24 x 6 @ RIR 0-1
6: 24 x 6 @ RIE 2-3
7: 24 x 6 @ RIR 1-2
8: 24 x 6 @ RIR 1-2

Session RPE 7

1 Like
153

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 2:
Accelerative Strength - Strength Speed & Speed strength
No rest between exercises. 5 min rest between sets

Week 2:
Day 3: Push

B1 BB bench press x sets x x reps of 78-80% 1rm. Velocity zone 0.5-75 m/s
Work sets:
1: 70kg x 7
MV:
PV:
PO:

2: 71 x 5 - failed last one at 046
MV:
PV:
PO:

3: 70 x 6 - failed last one at 046
MV:
PV:
PO:

B2 Clap push on bench x sets x x reps of 0.75 to 1.0m/s
Work sets:
1: Bw x 8
MV: n/a
PV: n/a
PO: n/a

2: Bw x 8
MV: n/a
PV: n/a
PO: n/a

3: Bw x 6
MV:
PV:
PO:

B3 Lying medball throws x sets x x reps
Work sets:
1: 15kg x 12
MV: n/a
PV: n/a
PO: n/a

2: 15kg x 10
MV: n/a
PV: n/a
PO: n/a

3: 8kg x 6
MV:
PV:
PO:

Accessory work:

C1 Neck harness extensions 4x10-15, 30s rest
Work sets:
1: 17.5kg x 15 @ RIR 0-1
2: 17.5kg x 15 @ RIR 0-1
3: 17.5kg x 15 @ RIR 0-1
4: 17.5kg x 15 @ RIR 0

C2 Rowing machine jack knife 4x10-15, 30s rest
Work sets:
1: red band (7-11kg) x 15 @ RIE 1-3
2: red band (7-11kg) x 15 @ RIR 1-2
3: red band (7-11kg) x 15 @ RIR 1-2
4: red band (7–11kg) 15 @ RIR 2-3

C3 Wrist roller flexion 4xmax
Work sets:
1: 6.25 x 5 @ RIR 0
2: 6.25 x 5 @ RIR 0
3: 6.25 x 4 @ RIR 0
4: 6.25 x 4 @ RIR 0

C4 Wrist roller extension 4xmax
Work sets:
1: 2.5kg x 4 @ RIR 0
2: 2.5kg x 4 @ RIR 0
3: 2.5kg x 4 @ RIR 0
4: 2.5kg x 4 @ RIR 0

E chest supported spider hammer curls 5x6 @ 2s iso hold, 30s rest
Work sets:
1: 20kg x 6 @ RIR 1-2
2: 20kg x 6 @ RIR 1-2
3: 20kg x 6 @ RIR 1-2
4: 20kg x 6 @ RIR 1-2
5: 20kg x 6 @ RIR 0-1

Alternating leg extensions 4x10-15, 2 min rest
15kg x 15 @ RIR 10+
17.5kg x 15 @ RIR 10+
20kg x 15 @ RIR 10+
22.5kg x 15 @ RIR 10+

Alternating leg curls 4x10-15, 2 min rest
12.5 x 15 @ RIR 10+
15 x 15 @ RIR 6-7
12.5 x 15 @ RIR 4-5

Session RPE 6

frequency on the contrast sets are to low which is showing. Lack of improvement in multiple areas now. I did start out with two different contrast sets like pull ups and quad dominant but the contrast sets are time stealers. 3 sets is a total of 15 min just in rest time then add the actual time spent completing the sets and the fact that most sets are 4 exercises. Usually it totals close to 40 min on just one contrast. Now add in the accessory exercises and it’s closing in on two hours. adding a second contrast set would progress the training time towards 2½ hours not counting the 1½ hours I warm up, stretch etc prior to getting started so it’s not feasable. As such I’ve decided to cut out posterior chain, vertical pushing and horizontal pull from the contrasts leaving behind vertical push and pull and quad dominant. with 3 trainings a week this hits each once a week and with contrast/french contrast absolutely killing the cns this is perfect. Accessory exercises will continue to focus around neck, grip, abs and biceps but now adding a focus category on each training. If tuesdays are vertical pulling then the focus catergory will be fx vertical pushing and horizontal pulling. Always horizontal pulling. Grappling is a pulling sport so going to over do the that part. If thursdays are quad dominant then focus could be posterior chain. Basically the three movement patterns that arent being contrasted will be focused on during the week.

Got a follow up body scan yesterday. some two month between the first and this
Went from 87.1 to 88.4kg
fat % down from 14.4 to 12.0

1 Like
154

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 2:
Accelerative Strength - Strength Speed & Speed strength
No rest between exercises. 5 min rest between sets

Week 2:
Day 3: Quad dominant

B1 Safety squat bar x sets x x reps of 78-80% 1rm. Velocity zone 0.5-75 m/s
Work sets:
1: 70 x 7
MV:
PV:
PO:

2: 70 x 6
MV:
PV:
PO:

3: 70 x 5
MV:
PV:
PO:

B2 Trap bar jumps x sets x x reps of 0.75 to 1.0m/s
Work sets:
1: 80kg x 6
MV:
PV:
PO:

2: 80kg x 5
MV:
PV:
PO:

3: 80 x 5
MV:
PV:
PO:

B3 Seated squat jumps x sets x x reps, velocity zone 1.00 - 1.20 m/s, 5 min rest
Work sets:
1: Bw x 10
MV:
PV:
PO:

2: Bw x 9
MV:
PV:
PO:

3: Bw x 6
MV:
PV:
PO:

Accessory work:
C1 Neck harness extensions 4x10-15, 30s rest
Work sets:
1: 17.5kg x 15 @ RIR 1-2
2: 17.5kg x 15 @ RIR 0-1
3: 17.5kg x 15 @ RIR 0

C2 Rowing machine jack knife 4x10-15 @ 1-2s iso hold, 30s rest
Work sets:
1: red band (7-11kg) x 15 @ RIR 1-3
2: red band (7-11kg) x 15 @ RIR 1-2
3: red band (7-11kg) x 15 @ RIR 1-2

C3 Wrist roller flexion 4xmax
Work sets:
1: 6.25 x 6 @ RIR 0-1
2: 6.25 x 5 @ RIR 0-1
3: 6.25 x 5 @ RIR 5

C4 Wrist roller extension 4xmax
Work sets:
1: 2.5kg x 5 @ RIR 0-1
2: 2.5kg x 5 @ RIR 0
3: 2.5kg x 5 @ RIR 0

E unilateral preacher cable curls 6x6 @ 2s iso hold, 30s rest
Work sets:
1: 15kg x 6 @ RIR 3-5
2: 15kg x 6 @ RIR 3-5
3: 17.5kg x 6 @ RIR 1-2
4: 17.5kg x 6 @ RIR 1-2
5: 17.5kg x 6 @ RIR 1-2
6: 17.5kg x 6 @ RIR 1-2

Alternating leg extensions 4x10-15, 2 min rest
17.5kg x 15 @ RIR 10+
20kg x 15 @ RIR 10+
22.5kg x 15 @ RIR 10+
25kg x 15 @ RIR 10+

Alternating seated leg curls 4x10-15, 2 min rest
15kg x 15 @ RIR 6-7
15kg x 15 @ RIR 6-7
15kg x 15 @ RIR 6-7
15kg x 15 @ RIR 6-7

Session RPE 6

1 Like
155

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 2:
Accelerative Strength - Strength Speed & Speed strength
No rest between exercises. 5 min rest between sets

Week 3
Day 1: Vertical pull & push + pull focus

A1 Granate pull up x sets x x reps of 78-80% 1rm. Velocity zone 0.5-75 m/s
Work sets:
1: 15.75kg / 103.75kg x 6
MV:
PV:
PO:

2: 16kg / 104kg x 7
MV:
PV:
PO:

3: 16.25kg / 104.25kg x 8
MV:
PV:
PO:

A2 Band assisted neutral grip pull up x sets x x reps of 0.75 to 1.0m/s
Work sets:
1: 23-34 & 45-54lb bands @ 88kg bodyweight x 12
MV:
PV:
PO:

2: 23-34 & 45-54lb bands @ 88kg bodyweight x 8
MV:
PV:
PO:

3: 23-34 & 45-54lb bands @ 88kg bodyweight x 8
MV:
PV:
PO:

A3 Overhead medball slams x sets x x reps, 4 min rest
Work sets:
1: 9kg x 12
MV: n/a
PV: n/a
PO: n/a

2: 9kg x 12
MV: n/a
PV: n/a
PO: n/a

3: 9kg x 10
MV: n/a
PV: n/a
PO: n/a

B1 Standing BB vertical press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 45kg x 6
MV:
PV:
MP:

2: 47.5kg x 6
MV:
PV:
MP:

3: 48 x 7
MV:
PV:
MP:

B2 Seated vertical medball throw x sets x x reps of 78% 1rm. Velocity zone 0.75- 1.0,
Work sets:
1: 20kg x 8
2: 20kg x 7
3: 20kg x 7

B3 Seated vertical medball throw x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 15kg x 7
2: 15kg x 7
3: 15kg x 7

Accessory work:
Chest supported db rows 8x6 @ 2s iso hold, 2 min rest
Work sets:
1: 24 @ RIR 4-5
2: 24 @ RIR 4-5
3: 26 @ RIR 3-4
4: 26 @ RIR 3-4
5: 26 @ RIR 1-2
6: 26 @ RIR 2-3
7: 26 @ RIR 2-3
8: 26 @ RIR 1-2

Mag grip wide pull down 5x6 @ 2s iso hold, 2 min rest
Work sets:
1: 67kg @ RIR 4-5
2: 69.3kg @ RIR 2-3
3: 69.3 @ RIR 2-3
4: 69.3 @ RIR 2-3
5: 71.6 @ RIR 2-3
NTS: squeeze right rhomboid and keep it on the ecc - youre letting it go.

Band resisted mag grip wide cable row 4x6 @ 2s iso hold, 2 min rest
Work sets:
1: Small black band (23-34kg) + 57kg @ RIR 4-5
2: Small black band (23-34kg) + 59.3kg @ RIR 3-4
3: Small black band (23-34kg) + 59.3kg @ RIR 1-2
4: Small black band (23-34kg) + 59.3kg @ RIR 2-3

Unilateral cable preacher curls 6x10-15, 2 min rest
Work sets:
1: 10kg x 15 @ RIR 4-6
2: 12.5kg x 15 @ RIR 0
3: 10kg x 15 @ RIR 0-1
4: 10kg x 15 @ RIR 0
5: 10kg x 15 @ RIR 0
6: 10kg x 15 @ RIR 0

Session RPE 7

1 Like
156

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 3:
General strength & strength endurance

Week 1
Day 1

A Seated box jump 6x70% of max height, 2 min rest
Work sets:
1: 60cm @ RPE 4
2: 60cm @ RPE 4
3: 60cm @ RPE 4
4: 60cm @ RPE 4
5: 60cm @ RPE 4
6: 60cm @ RPE 4

B BB deadlift 6 sets, 3 min ret
Work sets:
Top set: 1x5 @ RPE 7
1: 125 @ RPE 6.5
Drop sets:
1: 102.5 x 5 @ RPE 6
2: 102.5 x 5 @ RPE 6
3: 102.5 x 5 @ RPE 6
4: 102.5 x 5 @ RPE 6
AMRAP:
102.5 x 10 @ RPE 7
10 reps was not even close to a max out but my right elbow is killing me. Picking the bar up isnt a problem but when I release it on the ground it hurts like hell. On a scale from 1-10 I’m gonna say its a ten every single time I lower the bar. it’s like getting shot. Got myself a batch of bpc 157 which will hopefully help.

Combo set
C1 Chest supported rows, 5x8-10 @ RIR 2-3, no rest
Work sets:
1: 22kg x 10 @ RIR 10
2: 24kg x 10 @ RIR 5
3: 26kg x 10 @ RIR 4
4: 26kg x 10 @ RIR 4
5: 26kg x 10 @ RIR 4

C2 45 degree back raise 4x8-10, 3 min rest
Work sets:
1: Bw x 10 @ RIR 5
2: Bw x 10 @ RIR 2
3: Bw x 10 @ RIR 2
4: Bw x 10 @ RIR 2

Combo set 2
D1 Band resisted biceps machine 4x10 @ RIR 2-3, no rest
Work sets:
1: 66kg + 10lb band @ RIR 2
2: 53kg + 20lb band @ RIR 2
3: 53kg + 30lb band @ RIR 1
4: 46kg + 50lb band @ RIR 1
Screwed this up a bit. Should have started low adding band tension each set until I can just about complete the set. Then add weight and start over with band tension again going from 10lb u until failure.

D2 Neck harness extension 4x10 @ RIR 2-3, 3 min rest
Work sets:
1: 15 @ RIR 10
2: 20 @ RIR 4-5
3: 20 @ RIR 2-3
4: 20 @ RIR 1-2

Accessory circuit
E1 Rowing machine jack knife 4x10-15, 60s rest
Work sets:
1: Red band x 15 @ RIR 5+
2: Red band x 15 @ RIR 5+

E2 Standing band pallof press 4x10-15, 60s rest
Work sets:
1: 30lb band x 10 @ RIR 10+
2: 30lb band x 10 @ RIR 10+

E3 Standing KB halo 4x10-15, 60s rest
Work sets:
1: 14kg x 10 @ RIR 10+
2: 14kg x 10 @ RIR 10+

E4 Wrist roller flexion 4xmax, 60s rest
Work sets:
1: 6.25 x 5 @ RIR 0-1
2: 6.25 x 5 @ RIR 0-1

E5 Wrist roller extension 4xmax, 3 min rest
Work sets:
1: 2.5kg x 4 @ RIR 0-1
2: 2.5kg x 4 @ RIR 0-1

Unfortunately didnt have the time to complete all 4 sets of the accessory circuit as I had a table reservation at an all you can eat meat resteurant.

1 Like
157

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 3:
General strength & strength endurance

Week 1
Day 2

A clos grip bench press (pinkey on the inside of the smooth part) 6 sets, 3 min rest
Work sets:
Top set: 1x5 @ RPE 7
1: 80 @ RPE 7
Drop sets:
1: 65 x 5 @ RPE 6
2: 65 x 5 @ RPE 6
3: 65 x 5 @ RPE 6
4: 65 x 5 @ RPE 6
5: 65 x 5 @ RPE 6.5
Amrap:
1: 65 x 11 @ RPE 9.5

Combo set
B1 Standing military press behind the neck 5x8-10 @ RIR 2-3, no rest
Work sets:
1: 30 x 10 @ RIR 6
2: 30 x 10 @ RIR 8
3: 35 x 10 @ RIR 6
4: 35 x 10 @ RIR 4
5: 37.5 x 10 @ RIR 2

B2 Rear foot elevated db split squat 5x8 @ RIR 2-3, 2 min rest
Work sets:
1: 16kg x 8 @ RIR 5
2: 16kg x 8 @ RIR 4
3: 16kg x 8 @ RIR 4
4: 16kg x 8 @ RIR 4
5: 16kg x 8 @ RIR 3

Combo set 2
C1 Unilateral standing lateral db raise 4x10 @ RIR 2-3, no rest
Work sets:
1: 8kg x 10 @ RIR 3
2: 8kg x 10 @ RIR 2
3: 8kg x 10 @ RIR 3
4: 8kg x 10 @ RIR 2

C2 Close grip push up 4x10 @ RIR 2-3, 2 min rest
Work sets:
1: bw x 10 @ RIR 7
2: bw x 10 @ RIR 2
3: bw x 10 @ RIR 2
4: bw x 10 @ RIR 1

Accessory circiut
E1 Seated neck harness extension 2xmax reps, no rest
Work sets:
1: 10kg x 37 @ RIR 1-3
2: 10kg x 33 @ RIR 1-2

E2 Rowing machine jack knife 2xmax, no rest
Works sets:
1: Red band x 17 @ RIR 3-4
2: Red band x 17 @ RIR 3-4

E3 Standing band pallof press 2xmax, no rest
Work sets:
1: 40lb band x 10 @ RIR 10+
2: 40lb band x 10 @ RIR 10+

E4 Wrist roller flexion 2xmax, no rest
Work sets:
1: 6.25 x 6 @ RIR 0-1
2: 5kg x 6 @ RIR 0-1

E5 Wrist roller extension 2xmax, 3 min rest
Work sets:
1: 3.25 x 4 @ RIR 0
2: 2.5 x 4 @ RIR 0-1

Session RPE 7

1 Like
158

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 3:
General strength & strength endurance

Week 1
Day 4

SSB Squat 5x5, 3 min rest
1: 50kg @ RPE 6
2: 52.5 @ RPE 6
3: 57.5 @ RPE 6
4: 60 @ RPE 6
5: 65 @ RPE 6.5

Combo set 1
A1 Ring push up 5x8-10 @ RIR 2-3, no rest
1: 10 @ RIR 8-9
2: 10 @ RIR 7-8
3: 10 @ RIR 5-6
4: 10 @ RIR 6-7
5: 10 @ RIR 5-6

A2 Cossack squat 5x8-10 @ RIR 2-3, 2 min rest
1: Bw x 10 (in total) @ RIR 10+
2: Bw x 10 (in total) @ RIR 10+
3: Bw x 10 (in total) @ RIR 10+
4: Bw x 10 (in total) @ RIR 10+
5: Bw x 10 (in total) @ RIR 6

Combo set 2
B1 BB shrugs 5x8-10 @ RIR 2-3, no rest
1: 70 @ RIR 10+
2: 70 @ RIR 10+
3: 70 @ RIR 10+
4: 70 @ RIR 5
5: 70 @ RIR 7

B2 Narrow grip ring push up 4x8-10 @ RIR 2-3, 2 min rest
1: Bw @ RIR 5-7
2: Bw @ RIR 5-7
3: Bw @ RIR 4-5
4: Bw @ RIR 5-7

Accessory Work
C1 Neck harness extension 4xmax, no rest
1: 10kg x 38 @ RIR 2-3
2: 10kg x 34 @ RIR 0-1
3: 10kg x 33 @ RIR 0-1
4: 10kg x 25 @ RIR 1-2

C2 Rowing machine Jack knife 4xmax, no rest
1: Red band x 17 @ RIR 1-2
2: Red band x 20 @ RIR 2-3
3: Red band x 18 @ RIR 0-1 on incline. Step bench lowest setting under the rear
4: 3: Red band x 17 @ RIR 1-2 on incline.

C3 wrist roller flexion 4xmax, no rest
1: 5kg x 8 @ RIR 2-3
2: 6.25 x 6 @ RIR 0-1
3: 6.25 x 7 @ RIR 0-1
4: 6.25 x 9 @ RIR 0-1

C4 wrist roller extension 4xmax, 2 min rest
1: 2.5kg x 4 @ RIR 0-1
2: 2.5kg x 4 @ RIR 0-1
3: 2.5kg x 5 @ RIR 0-1
4: 2.5kg x 6 @ RIR 0-1

Session RPE 6.5-7

Got some grip tape that I applied to the wrist roller handles as they where quite slippery. Helped out a lot but also tore up my hand.

I’m using an app to determine the weights on most primary movement like today’s squat.

159

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 3:
General strength & strength endurance

Week 2
Day 4

SSB Squat 5x5, 3 min rest
Top set 1x5 @ 7 RPE
60 @ RPE 6.5
Drop sets:
55 x 6 @ RPE 6
55 x 6 @ RPE 6
55 x 6 @ RPE 6
55 x 6 @ RPE 6
Amrap:
55 x 12 @ RPE 8.5

Combo set 1
A1 Ring push up 5x10-12 @ RIR 2-3, no rest
1: 12 @ RIR 6-7
2: 12 @ RIR 6-7
3: 12 @ RIR 6-7
4: 12 @ RIR 6-7
5: 12 @ RIR 6-7

A2 Cossack squat 5x10-12 @ RIR 2-3, 2 min rest
1: Bw x 12 (in total) @ RIR 10+
2: Bw x 12 (in total) @ RIR 10+
3: Bw x 12 (in total) @ RIR 10+
4: Bw x 12 (in total) @ RIR 10+
5: Bw x 12 (in total) @ RIR 10+

Combo set 2
B1 BB shrugs 4x8-10 @ RIR 2-3, no rest
1: 75 @ RIR 5-7
2: 75 @ RIR 5-6
3: 75 @ RIR 3-5
4: 75 @ RIR 2-3

B2 Narrow grip ring push up 4x10-12 @ RIR 2-3, 2 min rest
1: Bw x 12 @ RIR 5-7
2: Bw x 12 @ RIR 5-7
3: Bw x 12 @ RIR 4-5
4: Bw @ 10 @ RIR 5-7

Accessory Work
C1 Neck harness extension 3xmax, no rest
1: 10kg x 45 @ RIR 1-3
2: 10kg x 40 @ RIR 1-2
3: 10kg x 30 @ RIR 1-2

C2 Rowing machine Jack knife 3xmax, no rest
1: Incline on step bench w/ lowest setting + red band x 15 @ RIR 3-4
2: Incline on SB w/ highest setting + red band x 15 @ RIR 1-3
3: Incline on SB w/ highest setting + red band x 15 @ RIR 1-3

C3 wrist roller flexion 4xmax, no rest
1: 5kg x 7 @ RIR 1-2
2: 5kg x 8 @ RIR 0-1
3: 5kg x 8 @ RIR 0-1

C4 wrist roller extension 4xmax, 2 min rest
1: 2.5kg x 5 @ RIR 1-2
2: 2.5kg x 5 @ RIR 1-2
3: 2.5kg x 5 @ RIR 0-1

Session RPE 6.5-7

Home after a week on Rhodes island. Had three fairly god training sessions that didnt divert to much the program but there is simply to much data to write down so I wont.

Next week I’m off to spain for a week as well so hopefully I’ll be able to keep the training moving forward

160

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 3:
General strength & strength endurance

Week 4
Day 1

A BB deadlift 5x3, 3 min rest
Work sets:
95 @ RPE 5.5
102.5 @ RPE 5.5
110 @ RPE 6
117.5 @ RPE 6
125 @ RPE 7

Combo set
B1 Chest supported rows, 5x10 @ RIR 2-3, no rest
Work sets:
1: 24kg x 10 @ RIR 8
2: 26kg x 10 @ RIR 6
3: 30kg x 10 @ RIR 2
4: 30kg x 10 @ RIR 2
5: 30kg x 10 @ RIR 2

B2 45 degree back raise 5x10, 2 min rest
Work sets:
1: 5kg x 10 @ RIR 5
2: 5kg x 10 @ RIR 5
3: 5kg x 10 @ RIR 2
4: Bw x 10 @ RIR 5
5: Bw x 10 @ RIR 4

Combo set 2
C1 Band resisted biceps machine 6x12 @ RIR 2-3, no rest
Work sets:
1: 46kg + 10lb band @ RIR 6
2: 46kg + 20lb band @ RIR 5
3: 46kg + 30lb band @ RIR 4
4: 46kg + 40lb band @ RIR 1-2
5: 46kg + 50lb band @ RIR 0-1
6: 46kg + 60lb band x 6 reps @ RPE 0

Accessory circuit
D1 Rowing machine jack knife 4x10-15, 60s rest
Work sets:
1: On lowest stool + Red band x 15 @ RIR 5-6
2: On lowest stool + Red band x 15 @ RIR 1-2
3: On lowest stool + Red band x 15 @ RIR 1-2
4: On lowest stool + Red band x 15 @ RIR 0-1

Session RPE 7

Back from two weeks vacation on rhodes and the spain. Gained two kg’s in spain alone. On average I ate 1kg of meat at every dinner as they where so good at cooking it. On the last day I ate 1.7kg of steak. Nice

1 Like