T Nation

Architecton Lab - A Submission Wrestler's Road To Explosive Power

This will be my first log entry but before I begin, let’s take a quick look at my program structure and the reasons behind it.

First and foremost I’m a professional submission wrestling athlete and the gym training is a means to and end - nothing more.

Secondly I own and operate two submission wrestling schools and a Strength & conditioning facility that works primarily with combat athletes such as grapplers, mma, thai boxers etc.

Right, lets get into the details.

The program is build around two methods. The triphasic method and the french contrast method. Both are great for developing explosive power which is my primary focus.

I define Submission wrestling as a short burst power sport which means short movement bursts of near maximal velocity and this is what it’s all about - Getting as strong and especially explosive as possible, within the confines of my weight class.

With all the heavy lifting, plyometrics and hours upon hours of matt time each week, it takes a toll on the body and prehab is an absolute must. My approach on this is pretty simple, work on muscle imbalances and maintain good mobility in all joints.
Within the prehab category there is also Bulletproofing.
Bulletproofing is based on working across movement patterns, strengthening joints, ligaments and muscles by intergrating balance, mobility and strength in various ranges of motion through different positions or movement patterns.
Lowering the chances of injury is paramount!

There are also some general guideline like, never going to failure, never comprimise technique etc.

Day 1 is always High intensity 90-97%
Day 2 is always Medium Intensity 82-87%
Day 3 is always Volume day 72-80%

  • The current meso cycle still dictates the actual rep percentages though.
    So even on high intensity day the percentages used are still 80%
2 Likes

First day of logging and first day on the new program.
Tuesday September 3rd

Block 1: 80% [Single effort] Concentric Meso
Day 1: High intensity 92-97% for everything else than Contrast set.

Week 1, day 1
A1: Trap Bar Deadlift 6x3, 30s rest
120kg x 3 x 6

A2: Kneeling squat jump 6x4, 30s rest

  • 1: Lowest (L) setting on step bench
  • 2: L + 2.5 kg underneath
  • 3: L + 2.5 + 5kg plates
  • 4: L + 20 Kg plate
  • 5: L + 20kg plate & 5kg plate
  • 6: L + 20kg plate & 5kg plate

A3: Band resisted glute bridge 6x4, 30s rest
2 green bands, Set at 75kg in total with bw added.

A4: Explosive glute bridge 6x4, 5 min rest
Set to 40kg

  • Paired with
    Hand gripper 6x3 x 47kg (80%)

B: Standing vertical trap bar press from pins 3x1-3, 120s rest
50kg x 3 x 3

  • Paired with
    Bosu ball back neck bridges x 10 x 3

C: Seated cable row, triable narrow grip, 4x1-3, 120s rest
90kg x 3 x 4

  • Paired with
    Pronated wrist curls 8kg x 3 x 4

D: Standing cable Ez grip Curls, 3x1-3, 120s rest
35kg x 3 x 3

  • Paireds with:
    Wrestler front neck rolls x 10s x 3

E: Standing triceps cable press down 3x1-3, 120s rest
32.5 x 3 x 3

  • Paired with:
    Supinated wrist curls 3x 12.5 x 3

F: Thick rope pull up 3x1-3, 120s rest
32.5 x 2 - 22.5x 3 x 2

G: Trap bar floor press, 3x1-3, 120s rest
72.5kg x 3 x 3

  • Paired with:
    Plate hold 25kg plate x 3 x 3s EA

Contrast set in details:
Trapbar Deadlift 120kg
Peak Power: 1338 Kw: set 2 rep 2 (HR:1338)
Average Power: 635.2 Kw (HR:635.2)
Lowest Power: 813 Kw: Set 4, rep 3 (HR:813)
Peak Velocity: 0.98 m/s: Set 2, rep 2 (HR:0.98)
Average Velocity: 0.51 m/s (HR:0.51)
Lowest Velocity: 0,61 m/s: Set 4, rep 3 (HR:0.61)
Peak Strength: 2003 N: Set 3, rep 2 (HR:2003)
Lowest Strength: 1711 N: Set 6, rep 3 (HR:1711)
Peak acceleration: 0,63 G: Set 2, rep 2 (HR:0.63)

Kneeling squat jump
Peak Power: 5147 Kw: Set 1, Rep 1 (HR:5147)
Average Power: 1402.6 Kw (HR:1402.6)
Lowest Power: 2569 Kw: Set 6, rep 2 (HR:2569)
Peak Velocity: 2.97 m/s: Set 1, rep 1 (HR:2.97)
Average Velocity: 1.5 m/s (HR:1.5)
Lowest Velocity: 1.94 m/s: Set 6, rep 2 (HR:1.94)
Peak Strength: 2737 N: Set 3, rep 2 (HR:2737)
Lowest Strength: 1922 N: Set 6, rep 2 (HR:1922)
Peak acceleration: 2.46 G: Set 1, rep 1 (HR:2.46)

Band resisted Glute bridge
Peak Power: 4745 Kw: Set 3, rep 3 (HR:4745)
Average Power: 1229.1 Kw (HR:1229.1)
Lowest Power: 3200 Kw: Set 4, rep 3 (HR:3200)
Peak Velocity: 2.73 m/s: Set 3, rep 3 (HR:2.73)
Average Velocity: 1.49 m/s (HR:1.49)
Lowest Velocity: 2.07 m/s Set 6, rep 1 (HR:2.07)
Peak Strength: 2660 N: Set 4, rep 1 (HR:2660)
Lowest Strength: 2242 N: Set 6, rep 2 (HR:2242)
Peak acceleration: 2.52 G: Set 3, rep 3 (HR:2.52)

Explosive glute bridge
Peak Power: 2547 kw: Set 2, Rep 1 (HR:2547)
Average Power: 682.9 Kw (HR:682.9)
Lowest Power: 1469 Kw: Set 3, rep 2 (HR:1469)
Peak Velocity: 2.72 m/s: Set 2, rep 1 (HR:2.72)
Average Velocity: 1.54 m/s (HR:1.54)
Lowest Velocity: 1.95 m/s: Set 3, rep 2 (HR:1.95)
Peak Strength: 1394 N: Set 2, rep 1 (HR:1394)
Lowest Strength: 1127 N: Set 3, rep 2 (HR:1127)
Peak acceleration: 2.55 G: Set 2, rep 1 (HR:2.55)

Wednesday Juli 17

Block 1: 80% [SE] Concentric Meso
Day 2: Volume 72-80% for everything else than Contrast set.

Week 1, Day 2
A1: Trap Bar Deadlift 3x3, 30s rest
112.5kg x 3 x 3

A2: Kneeling squat jump onto platform 3x5, 30s rest
Bw x 5 x 3
Set 1 Jumping onto Step Bench at lowest height setting
Set 2: Lowest setting with 5kg plates underneath for added height
Set 3: Lowest setting with 5 & 2.5 plates underneath.

  • Will measure height next time.

A3: Band resisted glute bridge 3x6, 3-5 minutes rest
2 green bands, Appx. 40kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Neck stretch x 20s

B: Standing trap bar vertical press from pins 3x5-8, 60-90s rest
40kg x 8 - 42.5x8 - 45x8

  • Paired with
    Meadium gripper 40kg x 8 x 3
    Sitting in squat x 45s

C: Seated cable row, triable narrow grip, 3x5-8, 60-90s rest
85kg x 8 - 90x8 - 95x5

  • Paired with
    Meadium gripper 40kg x 8 x 3
    Squat & arm overhead stretch x 20s

D: Standing cable drag curl, Ez grip, 3x5-8, 60-90s rest
32.5kg x 8 - 35x7 - 35x5

E: Seated Behind the neck bilateral db triceps extensions, 3x5-8, 60-90s rest
25kg x 8 - 27.5x7 - 27.5x6

F: Thick rope pull up, 3x5-8, 60-90s rest
15kg x 7 - 15x7 - 15x6

  • Paired with
    Neck extensions w/harness, 3x, 60-90s rest
    10kg x 25 - 11.25x20 - 11.25x8

G: Trap bar floor press, 3x5-8, 60-90s rest
60kg x 8 - 62.5x8 - 65x5

  • Paired with
    Swizz ball Adductor squeeze x 20s, 3x3, 60-90s rest

Contrast set in details:
Trap bar Deadlift
Peak Power: 1261 Kw + 12 Kw improvement: set 2, rep 1
Average Power: 1.093,6 Kw + 58,666 Kw improvement
Lowest Power: 919 Kw + 93 Kw improvement: Set 1, rep 1
Peak Velocity: 0,96 m/s + 0,01 m/s improvement: Set 2, rep 1
Average Velocity: 0,84 m/s + 0,10 m/s improvement
Lowest Velocity: 0,75 m/s + 0,09 m/s improvement: Set 1, rep 1
Peak Strength: 1754 N + 97 N improvement: Set 2, rep 3
Average Strength: 1.686,88 N + 44,68 N improvement
Lowest Strength: 1653 N + 313 N improvement :Set 2, rep 2
Peak acceleration: 0,53 G - 0,08 G: Set 1, rep 2

Kneeling SQT JMP
Peak Power: 5575 Kw + 83 Kw improvement Set 3, Rep 2
Average Power: 4.079,42 Kw - 215,9 Kw
Lowest Power: 3186 Kw - 500 Kw: Set 2, rep 5
Peak Velocity: 3,00 m/s + 0,07 m/s improvement: Set 3, rep 2
Average Velocity: 2,515 m/s - 0,020 m/s
Lowest Velocity: 2,21 m/s - 0,08 m/s: Set 2 Rep 5
Peak Strength: 3045 N - 43 N: Set 3, rep 1
Average Strength: 2.576,42 N - 191,78 N
Lowest Strength: 2192 N - 313 N: set 1, rep 5
Peak acceleration: 2,85 N - 8 N: Set 3, rep 2

Band resisted Glute bridge
Peak Power: 2304 Kw - 211 Kw: Set 1, rep 1
Average Power: 2.010,2 Kw - 184,2 Kw
Lowest Power: 1466 Kw - 203 Kw: Set 1, rep 4
Peak Velocity: 2,57 m/s - 0,15 m/s: Set 1, rep 1
Average Velocity: 2,37 m/s - 0,11 m/s
Lowest Velocity: 1,89 m/s - 0,34 m/s: Set 1, rep 4
Peak Strength: 1431 N - 0,002 N: Set 2, rep 3
Average Strength: 1.321,6 N - 26,7 N
Lowest Strength: 1228 N - 0,027 N: Set 1, rep 4
Peak acceleration: 2.65 G: No Change: Set 2, rep 3

Mostly improvements in the Deadlift but overall the results are not as good last time.
Not a problem though as performance results very greatly throughout the year and as long as the overall performance shows improvents on a regular basis I got no problems with the occasional decline.

If I absolutely had to attribute it to something I’d say it was due to lack of sleep since I only got 4½ hours last night.

On the bright side looking past the contrast set everything else went a bit better, compared to last time. Even though they aren’t completely compatible due to different % builds.

Friday Juli 19

Block 1: 80% [SE] Concentric Meso
Day 3: High intensity 90-97% for everything else than Contrast set.

Week 1, Day 3
A1: Trap Bar Deadlift 4x3, 30s rest
112.5kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
Set 1: Jumping onto Step Bench at lowest height setting + 2.5kg plates underneath
Set 2: Lowest setting with 5kg plates underneath for added height
Set 3: Lowest setting with 5 & 2.5 plates underneath.
Set 4: No platform - Jumping up into as high a stance as possible.

  • Forgot to measure heights.

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2 green bands, Appx. 40kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Neck stretch x 20s

B: Standing trap bar vertical press from pins 3x1-3, 60-90s rest
50kg x 3 - 52.5 x 3 - 57.5 x 3

  • Paired with
    Heavy gripper 60kg x 3 x 3
    Sitting in squat x 45s

C: Seated cable row, triable narrow grip, 3x1-3, 60-90s rest
95kg x 3 - 97.5 x 3 - 100 x 3

  • Paired with
    Heavy gripper 60kg x 3 x 3
    Squat & arm overhead stretch x 20s

D: Standing cable drag curl, Ez grip, 3x1-3, 60-90s rest
40kg x 3 - 41.25 x 3 - 42.5 x 3

E: Seated Behind the neck bilateral db triceps extensions, 3x1-3, 60-90s rest
30kg x 3 x 3

F: Thick rope pull up, 3x1-3, 60-90s rest
20kg x 3 - 22.5 x 3 x 2

  • Paired with
    Neck extensions w/harness, 3x, 60-90s rest
    12.5kg x 12 - 12.5x 7 x 2

G: Trap bar floor press, 3x1-3, 60-90s rest
70kg x 3 - 72.5x 3 - 75x 3

  • Paired with
    Swizz ball Adductor squeeze 3 x 20s, 60-90s rest

Contrast set in details:
Trap bar Deadlift
Peak Power: 1352 Kw + 91 Kw improvement : set 4, rep 1
Average Power: (First 3 sets) 1044,1 Kw - 49,4 Kw
Total Average power:(all sets) 1.106,58 Kw
Lowest Power: 772 Kw - 147 Kw Set 2, rep 3
Peak Velocity: 1,04 m/s + 0,08 m/s improvement: Set 4, rep 1
Average Velocity: (first 3 sets) 0,82 m/s - 0,02 m/s
Total Average power: (all sets) 0,86 m/s
Lowest Velocity: 0,66 m/s - 0,09 m/s: Set 2, rep 3
Peak Strength: 1837 N - + 83 N improvement: Set 3, rep 3
Average Strength:(First 3 sets) 1754 N - + 67,12 N improvement
Total Average Strength: (all sets) 1746 N
Lowest Strength: 1643 N - 10 N :set: 2, rep 3
Peak acceleration: 0,65 G + 0,12 G improvement: Set 1, rep 2

Kneeling SQT JMP
Peak Power: 3803 Kw - 1772 Kw: Set 2, Rep 5
Average Power:(first 3 sets) 2.867,53 - 1211,89 Kw
Total average power: (all sets) 2.894,75 Kw
Lowest Power: 1991 Kw - 1195 Kw: Set 2, rep 4
Peak Velocity: 2,43 - 0,57 m/s: Set 3, rep 5
Average Velocity:(first 3 sets) 2,028 - 0,487 m/s
Total Average velocity: (all sets) 2,0155 m/s
Lowest Velocity: 1,60 - 0,61 m/s: Set 2 Rep 4
Peak Strength: 2472 N - 573 N: Set 1, rep 5
Average Strength: (first 3 sets) 2.124,66 N - 451,75 N
Total average strength: (all sets) 2.175,65 N
Lowest Strength: 1836 N - 356 N: set 2, rep 4
Peak acceleration: 1,98 G - 0,87 G: Set 1, rep 1, set 3, rep 5, sæt 4 rep 1

Band resisted Glute bridge
Peak Power: 2474 Kw + 170 Kw improvement: Set 1, rep 6
Average Power: (first 3 sets) 2.186,77 Kw + 176,57 Kw improvement
Total average power: (all sets) 2.118‬ Kw
Lowest Power: 1893 Kw + 427 Kw improvement: Set 4, rep 5
Peak Velocity: 2,73 m/s + 0,20 m/s improvement: Set 1, rep 6
Average Velocity:(first 3 sets) 2,48 m/s + 0,11 m/s improvement
Total average velocity: (all sets) 2,489 m/s
Lowest Velocity: 2,27 m/s + 0,38 m/s improvement: Set 3, rep 1
Peak Strength: 1426 N - 5 N: Set 1, rep 6
Average Strength:(first 3 sets) 1.348 N + 26,5 N improvement
Total average strength: (all sets) 1.354,3 N
Lowest Strength: 1273 N + 45 N improvement: Set 3, rep 3
Peak acceleration: 2,63 G - 0,02 G: Set 1, rep 6 & set 4, rep 1

Woke up at least 5 times last night due to police sirens blasting right past my apartment and ultimately led me to get up at 6AM after only 6 hours of sleep. Now I’m a princess when it comes to sleep. I need at least 8 hours just to be able to stand upright on my own and 9 or 10 if I want to operate normally.

I was however more awake than during last training session which was noticeable both during and afterwards calculating outputs. With that said there where almost exclusively improvements to be found in the deadlift & explosive glute bridges leaving the kneeling SQT JMP’s behind, kind off and then not really.

The velocimeter I’m using to gather data starts when speed accelerates and stops when movement halts completely. This means It’s easy to collect data on a deadlift where the bar speed is zero at the get go and the halts completely at the top.

The data during a jump, like the kneeling SQT JMP isn’t going to be accurate as more power means longer air time. Longer air time means slower “bar” speed. At the moment I’m not only using the velocimeter to collect data on the kneeling SQT JMP but as can be seen I’m actually jumping onto a platform(step bench). This would initially seem like it would decraese travel time and give a higher score as the landing will occur faster but this is faulty thinking.

When jumping without the platform the legs can be explosively pushed into the ground after the initial extension of the hip, meaning a much much faster movement. The reason I’m using the platform is to push myself to jumping higher instead of forward which seems to happen when not using it. Besides I’t also nice to have a visual of what to clear and how it improves and the platform is raised.

That’s week 1 of the log in the books. Next time, which will be Sunday I’ll re-test my 1RM in the deadlift to see if I need to adjust the weight a bit.

In for this log. Great to see grapplers talking about their conditioning work!

Welcome and thank’s for the sub. I see you like to hug people too, so count me in as well.

Sunday July, 21

Block 1, 3 week 80% [SE] Concentric Meso
Day 1: Medium intensity 82-87% for everything else than Contrast set.

Week 2, Day 1
A1: Trap Bar Deadlift 4x3, 30s rest
115kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
Set 1: Jumping onto Step Bench at lowest height setting + 5kg plates underneath
Set 2: Lowest setting with 5 & 2.5 kg plates underneath for added height = 19 Cm
Set 3: Lowest setting with 2x 5kg plates underneath = 20 CM
Set 4: Lowest setting with 20kg plate underneath = 20.5 CM

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2/3 of 2 green bands, Appx. 40kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Neck stretch x 20s

B: Standing trap bar vertical press from pins 3x3-5, 60-90s rest
52.5kg x 5 x 3

  • Paired with
    Heavy gripper 60kg x 5 x 3
    Sitting in squat x 45s

C: Seated cable row, triable narrow grip, 4x3-5, 60-90s rest
95kg x 5 x 2 - 96.25kg x 5 - 97.6kg x 5

  • Paired with
    Heavy gripper 60kg x 5 x 3
    Squat & arm overhead stretch x 20s

D: Standing cable drag curl, Ez grip, 3x3-5, 60-90s rest
35kg x 5 - 40kg x 5 - 41.25 x 3

E: Seated Behind the neck bilateral db triceps extensions, 3x3-5, 60-90s rest
27.5kg x 5 - 30kg x 5 - 30x3

F: Thick rope pull up, 3x3-5, 60-90s rest
15kg x 5 - 17.5x5 - 18.75kg x4

  • Paired with
    Seated neck extensions w/harness, 3x, 60-90s rest
    10kg x 17 - 10 x 13

G: Trap bar floor press, 3x3-5, 60-90s rest
65kgx5 - 67.5kg x 5 - 70kg x 4

  • Paired with
    Swizz ball Adductor squeeze 3 x 20s, 60-90s rest

Contrast set in details:
Trapbar Deadlift First workout with 115kg
Peak Power:: 851 Kw set 1, rep 2
Average Power: 732,75 Kw
Lowest Power: 587 Kw: Set 2, rep 3
Peak Velocity: 0.66 m/s: Set 1, rep 2
Average Velocity: 0,5825 m/s
Lowest Velocity: 0,49 m/s: Set 2, rep 3
Peak Strength: 1700 N: Set 2, rep 3
Average Strength: 1.558,5 N
Lowest Strength: 1345 N: Set 4, rep 1
Peak acceleration: 0,49 G: Set 1, rep 2 & set 4, rep 2

Kneeling SQT JMP
Peak Power: 4926 + 1123 Kw improvement: Set 4, Rep 3 (Highest rated: 5575)
Average power: 3.424 Kw + 529,35 Kw improvement (Highest rated: 4.295,33)
Lowest Power: 2582 Kw + 591 Kw improvement: Set 4, rep 1( Highest rated: 3638)
Peak Velocity: 2,72 m/s + 0,29 m/s improvement: Set 4, rep 3(Highest rated: 3,0)
Average Velocity:: 2,215 m/s + 0,187 m/s improvement (Highest rated: 2,535)
Lowest Velocity: 1,87 m/s + ,027 m/s improvement: Set 2 Rep 1 (Highest rated: 2.29)
Peak Strength: 2910 N + 438 N improvement: Set 4, rep 3 (Highest rated: 3088)
Average Strength: 2.501,65 + 376,99 N improvement (Highest rated: 2.768,2)
Lowest Strength: 2171 N + 335 N improvement: set 1, rep 1 (Highest rated: 2510)
Peak acceleration: 2,71 G + 0,73 G improvement: Set 4, rep 3 (Highest rated: 2,93)

Band resisted Glute bridge
Peak Power: 2502 Kw + 28 Kw improvement: Set 3, rep 1 (Highest rated: 2515)
Average Power: 2.111 - 0,007 Kw (Highest rated: 2194,47)
Lowest Power: 1831 Kw - 62 Kw: Set 1, rep 3 (Highest rated: 1893)
Peak Velocity: 2,70 m/s - 0,02 m/s: Set 2, rep 1 (Highest rated: 2,73)
Average Velocity: 2,433 m/s - 56 m/s (Highest rated: 2,48,9)
Lowest Velocity: 2,24 m/s - 0,03 m/s: Set 1, rep 3 ((Highest rated: 2,27)
Peak Strength: 1485 N + 59 N improvement: Set 2, rep 1 (Highest rated: 1485)
Average Strength: 1.343 - 11 N (Highest rated: 1.354,3)
Lowest Strength: 1256 N - 17 N: Set 1, rep 2 (Highest rated: 1273)
Peak acceleration: 2,78 G + 0,15 G improvement: Set 2, rep 1 (Highest rated: 2,78)

The general volume of grip & pulling when including the 20-25 hours of grappling during the week is beginning to take it’s toll om my left forearm, which is hurting a bit during the drag curls. Nothing to serious but it’s progressively getting worse, so I’ll exclude the direct biceps work to every other workout.

Got my needed sleep last night and went and did the deadlift 1RM test before the workout and landed on 145kg, which is an increase of about 2.5 - 5kg improvement over the past month or so. Not that big of a increase and I honestly did expect more but I’ll take it especially when considering I’m not a strength athlete. I still get caught up in numbers though but now it’s all about that power & velocity output instead.

I also remembered to measure the bench hight for the A2 exercise which is nice. Pretty pleased with how it’s progressing so far and if it keeps going like this I’ll hit my earlier PR heights soon.

Tuesday July, 23

Block 1, 3 week 80% [SE] Concentric Meso
Day 2: Volume 72-80% for everything else than Contrast set.

Week 2, Day 2
A1: Trap Bar Deadlift, high grip 4x3, 30s rest
115kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
Set 1: Jumping onto Step Bench at lowest height setting + 5 & 2.5kg plates underneath = 19 CM
Set 2: Lowest setting with 2 x 5kg plates underneath for added height =20 CM
Set 3: Lowest setting with 20 plates underneath = 20.5 CM
Set 4: Lowest setting with 25kg plate underneath = 22 CM

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2/3 of 2 green bands, Appx. 40kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Neck stretch x 20s

B: Standing trap bar vertical press from pins 3x5-8, 60-90s rest
45kg x 8 x 3

  • Paired with
    Medium gripper 40kg x 8 x 3
    Sitting in squat x 45s

C: Seated cable row, triable narrow grip, 4x5-8, 60-90s rest
90kg x 8 - 92.5x6 - 95x7 - 97.5x6

  • Paired with
    Meadium gripper 40kg x 8 x 4
    Squat & arm overhead stretch x 20s

D: Standing cable drag curl, Ez grip, 3x5-8, 60-90s rest
37.5kg x 7 x 2 - 37.5kg x 6

E: Seated Behind the neck bilateral db triceps extensions, 3x5-8, 60-90s rest
27.5kg x 8 - 27.5kg x 7 - 27.5kg x 4

  • No pull ups today

G: Trap bar floor press, 3x5-8, 60-90s rest
65kgx 8 x 2 - 67.5kg x 7

  • Paired with
    Swizz ball Adductor squeeze 3 x 20s, 60-90s rest

Contrast set in details:
Trapbar Deadlift 115kg
Peak Power: :1178 Kw + 327 Kw improvement: set 2, rep 2( HR: 1178)
Average Power: 1014,5 Kw + 281 Kw improvement (HR: 1014,5)
Lowest Power: 896 Kw + 309 Kw improvement: Set 1, rep 1 (HR: 896)
Peak Velocity: 0,93 m/s + 0,27 m/s improvement: Set 3, rep 2 (HR: 0,93)
Average Velocity: 0,788 m/s + 0,205 m/s improvement (HR: 0,788)
Lowest Velocity: 0,68 m/s + 0,19 m/s improvement: Set 1, rep 1 (HR: 0,68)
Peak Strength: 1949 N + 240 N improvement: Set 2, rep 1 (HR: 1949)
Average Strength: 1.777,5 N + 219 N improvement (HR: 1777,5)
Lowest Strength: 1620 N + 275 N improvement: Set 1, rep 1
Peak acceleration: 0,61 G + 0,12 G improvement: Set 2, rep 2 (HR: 0,61)

Kneeling SQT JMP
Peak Power: 4467 Kw - 4590 Kw: Set 4, Rep 1 (Highest rated: 5575)
Average power: 3.556,45‬ + 132,45 Kw improvement (Highest rated: 4.295,33)
Lowest Power: 2449 Kw - 133 Kw: Set 2, rep 3( Highest rated: 3638)
Peak Velocity: 2,60 m/s - 0,12 m/s: Set 1, rep 1(Highest rated: 3,0)
Average Velocity:: 2,232‬ m/s + 0,017 m/s improvement (Highest rated: 2,535)
Lowest Velocity: **1,74 m/s - 0,13 m/s: Set 2 Rep 2 (Highest rated: 2.29)
Peak Strength: 2831 N - 79: Set 4, rep 1 (Highest rated: 3088)
Average Strength: 2.473‬ N - 28,65 N (Highest rated: 2.768,2)
Lowest Strength: 2250 N + 79 N improvement: set 1, rep 2 (Highest rated: 2510)
Peak acceleration: 2,61 G - 0,10 G: Set 4, rep 1 (Highest rated: 2,93)

Band resisted Glute bridge
Peak Power: 2321 Kw - 181 Kw: Set 3, rep 1 (Highest rated: 2515)
Average Power: 2.098,16 Kw - 12,8 Kw (Highest rated: 2194,47)
Lowest Power: 1679 Kw - 152 Kw: Set 4, rep 3 (Highest rated: 1893)
Peak Velocity: 2,58 m/s - 0,12 m/s: Set 3, rep 3 (Highest rated: 2,73)
Average Velocity: N/A
Lowest Velocity: 2,17 m/s - 0,07 m/s: Set 4, rep 3 ((Highest rated: 2,27)
Peak Strength: 1474 N - 11 N: Set 4, rep 2 (Highest rated: 1485)
Average Strength: N/A
Lowest Strength: 1175 N - 81 N: Set 4, rep 3 (Highest rated: 1273)
Peak acceleration: 2,5 G - 0,28 G: Set 4, rep 1 (Highest rated: 2,78)

We’re experiencing the beginnings of a heat wave around these parts, so the temp was clocking in around 40° inside the gym and with no air conditioning to speak of or windows to open it was bakingly hot. I usually revel in high heat but today was not so and it showed.

I also had to finish early today hence the lack of pull ups, but I did forget to exclude the biceps work mentioned in the last log entry, so that’s always something.

Thursday July, 25

Block 1, 3 week 80% [SE] Concentric Meso
Day 3: High intensity 90-97% for everything else than Contrast set.

Week 2, Day 3
A1: Trap Bar Deadlift, high grip 4x3, 30s rest
115kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
Set 1: Jumping onto Step Bench at lowest height setting + 2x 5kg plates underneath = 20 Cm
Set 2: Medium setting on step bench = 20.5 Cm
Set 3: Medium setting on step bench + 2,5gk plates underneath= 22 Cm
Set 4: Medium setting on step bench + 5kg plates underneath= 22.5 Cm

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2/3 of 2 green bands, Appx. 40kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Neck stretch x 20s

B: Standing trap bar vertical press from pins 3x1-3, 60-90s rest
52.kg x 3 - 55kg x 3 - 57.5kg x 3

  • Paired with
    Heavy gripper 60kg x 3 x 3
    Sitting in squat x 45s

C: Seated cable row, triable narrow grip, 4x1-3, 60-90s rest
95kg x 3 - 97.5kg x 3 - 100kg x 3 - 102,5kg x 3

  • Paired with
    Heavy gripper 60kg x 3 x 4
    Squat & arm overhead stretch x 20s

D: Standing cable drag curl, Ez grip, 3x1-3, 60-90s rest
41.25kg x 3 - 42.5 x 3 - 43.75 x 3

E: Seated Behind the neck bilateral db triceps extensions, 3x1-3, 60-90s rest
30kg x 3 x 3

F: Thick rope pull up, 3x1-3, 60-90s rest
21.25kg x 3 - 22.5kg x 3 - 23.75kg x 3

  • Paired with
    Seated neck extensions w/harness, 3x, 60-90s rest
    11.25kg x 12 - 11.25kg x 10 - 11.25 x 9

G: Trap bar floor press, 4x1-3, 60-90s rest
75kg x 3 x 4

  • Paired with
    Swizz ball Adductor squeeze 4 x 20s, 60-90s rest
    Heavy gripper 60kg x 3 x 4

Contrast set in details:
Trapbar Deadlift 115kg
Peak Power: : 1333 + 155 Kw improvement**: set 3, rep 1( HR: 1333)
Average Power: 1101,16 Kw + 86,6 Kw improvement: (HR: 1101,6)
Lowest Power: 873 Kw - 23 Kw: Set 2, rep 1 (HR: 896)
Peak Velocity: 1.00 m/s + 0,07 m/s improvement: Set 3, rep 1 (HR: 1,00)
Average Velocity: 0,835 m/s + 0,047 m/s improvement (HR: 0,835)
Lowest Velocity: 0,71 m/s + 0,03 m/s improvement: Set 2, rep 1 (HR: 0,71)
Peak Strength: 1890 N - 59 N: Set 3, rep 1 (HR: 1949)
Average Strength: 1.826,66 N + 49,1 N improvement: (HR: 1826,66)
Lowest Strength: 1702 N + 82 N improvement: Set 4, rep 3
Peak acceleration: 0,68 G + 0,07 G improvement: Set 3, rep 1 (HR: 0,68)

Kneeling SQT JMP
Peak Power: 4224 - 243 Kw: set 2, Rep 4 (Highest rated: 5575)
Average power : 3154,25 Kw - 402,2 Kw (Highest rated: 4.295,33)
Lowest Power: 1853 kw - 596 Kw: Set 1, rep 3( Highest rated: 3638)
Peak Velocity: 2,49 m/s - 0,11 m/s: Set 4, rep 1(Highest rated: 3,0)
Average Velocity: : 2,1605 - ‬0,0715 m/s (Highest rated: 2,535)
Lowest Velocity: 1,60 m/s - 0,14 m/s: Set 1 Rep 3 (Highest rated: 2.29)
Peak Strength: 2728 N - 103 N: Set 2, rep 3 (Highest rated: 3088)
Average Strength: 2.241,6 - 231,4 N (Highest rated: 2.768,2)
Lowest Strength: 1633 N - 617 N: set 1, rep 3 (Highest rated: 2510)
Peak acceleration: 2,48 G - 0,13 G: Set 2, rep 4 (Highest rated: 2,93)

Band resisted Glute bridge
Peak Power: 2749 Kw + 428 Kw improvement: Set 4, rep 1 (Highest rated: 2749)
Average Power: 2.213,83 + 115,67 Kw improvement: (Highest rated: 2213,83)
Lowest Power: 1533 Kw - 146 Kw: Set 3, rep 3 (Highest rated: 1893)
Peak Velocity: 2,94 m/s + 0,36 m/s improvement: Set 2, rep 6 (Highest rated: 2,94)
Average Velocity: 2,49 m/s + 0,057 m/s improvement
Lowest Velocity: 2,18 + 0,01 m/s improvement: Set 2, rep 3 ((Highest rated: 2,27)
Peak Strength: 1561 N + 87 N improvement: Set 1, rep 4 (Highest rated: 1485)
Average Strength: 1.393,5 N + 50,5‬ N improvement: (Highest rated: 1393,5)
Lowest Strength: 1173 N - 2 N: Set 4, rep 5 (Highest rated: 1273)
Peak acceleration: 2,72 G + 0,22 G improvement: Set 2, rep 6 (Highest rated: 2,78)

A week prior to starting the log I spend 7 days in turkey doing nothing but sun bathing. Didn’t even catch a glimmer of color or anything remotely resembling it. Spend 2 hours at the beach yesterday and I’m looking and feeling like a lobster. During the floor press I was in so much pain I must have said some noices as a random dude came over and began deadlifting the bar up, as he thought I was in trouble. Nice guy told him I was sun burnt on my back and pulled up my shirt. His faceial expression said it all. Even worse now.

Luckily I have a full day with the family in our vacation house by a lake. nothing but sun bathing. It’s gonna be great!

Saturday July, 27

Block 1, 3 week 80% [SE] Concentric Meso
Day 1: Medium intensity 82-87% for everything else than Contrast set.

Week 3, Day 1
A1: Trap Bar Deadlift, high grip 4x3, 30s rest
115kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
Set 1: Medium setting on step bench = 20.5 Cm
Set 2: Medium setting on step bench + 2,5gk plates underneath= 22 Cm
Set 3: Medium setting on step bench + 5kg plates underneath= 22.5 Cm
Set 4: Medium setting on step bench + 5kg & 2.5kg plates underneath= 24 Cm

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2/3 of 2 green bands, Appx. 40kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Neck stretch x 20s
    Medium gripper 40kg x 10 reps x 4

B: Standing trap bar vertical press from pins 3x3-5, 60-90s rest
52.5kg x 5 - 53.5kg x 5 - 54.5kg x 5

  • Paired with
    Medium gripper 40kg x 10 x 3
    Sitting in squat x 45s

C: Seated cable row, triable narrow grip, 4x3-5, 60-90s rest
96.25kg x 5 - 97.5kg x 5 - 98.75kg x 5 - 100kg x 4

  • Paired with
    Medium gripper 40kg x 10 x 4
    Squat & arm overhead stretch x 20s

D: Standing cable drag curl, Ez grip, 3x3-5, 60-90s rest
37.5kg x 5 - 40kg x 5 - 41.25kg x 4

E: Seated Behind the neck bilateral db triceps extensions, 3x3-5, 60-90s rest
30kg x 5 x 3

F: Thick rope pull up, 3x3-5, 60-90s rest
16.25kg x 5 - 18.75kg x 5 - 20kg x 5

  • Paired with
    Seated neck extensions w/harness, 3x, 60-90s rest
    11.25kg x 12 - 11.25 x 12 - 11.25 x 10

G: Trap bar floor press, 4x3-5, 60-90s rest
67.5kg x 5 - 70kg x 5 x 3

  • Paired with
    Swizz ball Adductor squeeze 4 x 20s, 60-90s rest
    Medium gripper 40kg x 10 x 4

Contrast set in details:
Trapbar Deadlift 115kg
Peak Power: : 1274 Kw - 59 Kw: set 3, rep 2( HR: 1333)
Average Power: 1.167,58 + 66,42 Kw improvement: (HR: 1167,58)
Lowest Power: 948 Kw + 75 Kw improvement: Set 1, rep 3 (HR: 948)
Peak Velocity: 0,93 m/s - 0,07 m/s: Set 4, rep 2 (HR: 1,00)
Average Velocity: 0,864 m/s + 0,029 m/s improvement (HR: 0,864)
Lowest Velocity: 0,71 m/s No change: Set 1, rep 3 (HR: 0,71)
Peak Strength: 1839 N - 51 N: Set 4, rep 4 (HR: 1949)
Average Strength: 1.722,75‬ N - 103,91 N (HR: 1826,66)
Lowest Strength: 1699 N - 0,003 N: Set 4, rep 1
Peak acceleration: Data failure (HR: 0,68)

Kneeling SQT JMP
Peak Power: 4499 Kw + 275 Kw improvement:set 4, rep 3 (Highest rated: 5575)
Average power : 3.227,15 Kw + 72,9 Kw improvement: (Highest rated: 4.295,33)
Lowest Power: 2154 Kw + 301 Kw improvement: Set 3, rep 3( Highest rated: 3638)
Peak Velocity: 2,61 m/s + 0,12 m/s improvement: Set 4, rep 4(Highest rated: 3,0)
Average Velocity: :2,166 m/s + 0,006 m/s improvement (Highest rated: 2,535)
Lowest Velocity: 1,65 m/s + 0,05 m/s improvement: Set 1 Rep 1 (Highest rated: 2.29)
Peak Strength: 2815 N + 87 N improvement: Set 4, rep 3 (Highest rated: 3088)
Average Strength: 2.237,95‬ N -3,65‬ N (Highest rated: 2.768,2)
Lowest Strength: 1825 N + 192 N improvement: set 3, rep 3 (Highest rated: 2510)
Peak acceleration: 2,59 G + 0,11 G improvement: Set 4, rep 3 (Highest rated: 2,93)

Band resisted Glute bridge
Peak Power: 3136 Kw + 387 Kw improvement: Set 4, rep 4 (Highest rated: 3136)
Average Power: 2.340,04 Kw + 126,21 Kw improvement (Highest rated: 2340,04)
Lowest Power: 1668 Kw + 135 Kw improvement: set 1, rep 3 (Highest rated: 1893)
Peak Velocity: 3,05 m/s + 0,11 m/s improvement: Set 4, rep 5 (Highest rated: 3,05)
Average Velocity: 2,56 m/s + 0,07 m/s improvment: (Highest rated: 2,56)
Lowest Velocity: 2,09 m/s - 0,09 m/s: Set 1, rep 4 ((Highest rated: 2,27)
Peak Strength: 1547 N - 14 N: Set 4, rep 1 (Highest rated: 1561)
Average Strength: 1.400,4 N + 6,9 N improvement: (Highest rated: 1400,4)
Lowest Strength: 1208 N + 335 N improvement: set 1, rep 4 (Highest rated: 1273)
Peak acceleration: 2,89 G + 0,17 G improvement: Set 4, rep 5 (Highest rated: 2,89)

Awesome workout and thats always something!

Thought I’d begin uploading some music that I’m listening to while training, because why not and my music taste is exccelent.

Tuesday July, 30

Block 1, 3 week 80% [SE] Concentric Meso
Day 2: Volume 72-80% for everything else than Contrast set.

Week 3, Day 2
A1: Trap Bar Deadlift, high grip 4x3, 30s rest
115kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
Set 1: Medium setting on step bench + 2,5gk plates underneath= 22 Cm
Set 2: Medium setting on step bench + 5kg plates underneath= 22.5 Cm
Set 3: Medium setting on step bench + 5kg & 2.5kg plates underneath= 24 Cm
Set 4: Medium setting on step bench + 2x5kg plates underneath= 25 Cm

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2/3 of 2 green bands, Appx. 40kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Neck stretch x 20s
    Medium gripper 40kg x 10 reps x 3
    Heavy gripper 60kg x 8 x 1

B: Standing trap bar vertical press from pins 3x5-8, 60-90s rest
50kg x 6 x 7 x 7

  • Paired with
    Heavy Gripper 60kg x 8 x 3
    Sitting in squat x 45s

C: Seated cable row, triable narrow grip, 4x5-8, 60-90s rest
90kg x 8 - 92.5 x 6 - 100 x 4 - 95 x 5

  • Paired with
    Heavy gripper 60kg x 8 x 4
    Squat & arm overhead stretch x 20s

D: Standing cable drag curl, Ez grip, 3x5-8, 60-90s rest
37.5kg x 7 - 38.75 x 6 - 37.5 x 6

E: Seated Behind the neck bilateral db triceps extensions, 3x3-5, 60-90s rest

  • Skipped it today!

F: Thick rope pull up, 3x5-8, 60-90s rest
15kg x 7 - 16.25 x 6 - 17.5 x 5

  • Paired with
    Seated neck extensions w/harness, 3x, 60-90s rest
    11.25kg x 11 - 11.25 x 10

G: Trap bar floor press, 4x3-5, 60-90s rest
70kg x 7 x 3 - Skipped the last set.

  • Paired with
    Swizz ball Adductor squeeze 4 x 20s, 60-90s rest
    Skipped the Heavy gripper 60kg x 8 x 4

Contrast set in details:
Trapbar Deadlift 115kg
Peak Power: : 1077 Kw - 197 Kw: set 2, rep 2 ( HR: 1333)
Average Power: 948 Kw - -219,49 Kw: (HR: 1167,58)
Lowest Power: 858 Kw - 90 Kw: Set 3, rep 1 (HR: 948)
Peak Velocity: 0,83 m/s - 0,10 m/s: Set 4, rep 2 (HR: 1,00)
Average Velocity: 0,753 m/s - 0,072 m/s (HR: 0,864)
Lowest Velocity: 0,68 m/s - 0,03 m/s: Set 1, rep 3 (HR: 0,71)
Peak Strength: 1796 N - 43 N: Set 1, rep 3 (HR: 1949)
Average Strength: 1.624,41 N - 98,3 N (HR: 1826,66)
Lowest Strength: 1405 N - 294 N: Set 4, rep 2
Peak acceleration: 0,53 G (HR: 0,68)

Kneeling SQT JMP
Peak Power: 4393 Kw - 106 Kw:set 4, rep 3 (Highest rated: 5575)
Average power : 3.068,35‬ Kw - 158,8 Kw (Highest rated: 4.295,33)
Lowest Power: 1979 Kw - 175 Kw: Set 3, rep 4( Highest rated: 3638)
Peak Velocity: 2,69 m/s + 0,08 m/s improvement: Set 4, rep 4(Highest rated: 3,0)
Average Velocity: :2,145 m/s - 0,021 m/s (Highest rated: 2,535)
Lowest Velocity: 1,59 m/s - 0,06 M/s: Set 3 Rep 4 (Highest rated: 2.29)
Peak Strength: 2595 N - 220 N: Set 4, rep 4 (Highest rated: 3088)
Average Strength: 2.068,95 N - 169 N (Highest rated: 2.768,2)
Lowest Strength: 1688 N - 137 N: set 2, rep 5 (Highest rated: 2510)
Peak acceleration: 2,31 G - 0,28 G: Set 4, rep 4 (Highest rated: 2,93)

Band resisted Glute bridge
Peak Power: 2709 Kw - 427 Kw: Set 2, rep 1 (Highest rated: 3136)
Average Power: 2.284,375 Kw - 56,025 Kw (Highest rated: 2340,04)
Lowest Power: 1870 Kw + 202 Kw improvement : set 4, rep 6 (Highest rated: 1893)
Peak Velocity: 2,78 m/s - 0,27 m/s: Set 2, rep 1 & set 3, rep 1 (Highest rated: 3,05)
Average Velocity: 2,53 - 0,03 m/s: (Highest rated: 2,56)
Lowest Velocity: 2,25 m/s + 0,16 m/s improvement: set 4, rep 6 ((Highest rated: 2,27)
Peak Strength: 1522 N - 25 N: Set 2, rep 4 (Highest rated: 1561)
Average Strength: 1.398,1 N - 2,23 N: (Highest rated: 1400,4)
Lowest Strength: 1260 N + 52 N improvement: set 3, rep 5 (Highest rated: 1273)
Peak acceleration: 2,82 G - 0,07 G: Set 2, rep 1 (Highest rated: 2,89)

Sometimes you just don’t feel like going and then you don’t and other times you drag yourself to the gym, put on some music, drink some preworkout and hope for the best
This was one of those times but as expected I heavily underperformed today-

So instead of pushing on too hard I decided to skip a bit here and there, including the triceps part and most of the additional parring exercises, excluding the gripper work which broke.

Bought a pair of 40kg grippers over ebay which took almost 2 months to arrive and lastet less than 2 months. The first one broke after 2 weeks and the last one today, so that’s great. Chinese crap. Anyway’s had to - just HAD TO lol, move on to the heavy gripper instead. Unfortunately the heavy gripper is the same design as the medium ones so… Any good grippers out there that aren’t cap & crush ?

Thursday August 1

Block 1, 3 week 80% [SE] Concentric Meso
Day 3: High intensity 90-97% for everything else than Contrast set.

Week 3, Day 3
A1: Trap Bar Deadlift, high grip 4x3, 30s rest
115kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
Set 1: Set 2: Medium setting on step bench + 5kg plates underneath= 22.5 Cm
Set 2: Medium setting on step bench + 5kg & 2.5kg plates underneath= 24 Cm
Set 3: Medium setting on step bench + 2x5kg plates underneath= 25 Cm
Set 4: Medium Setting on step bench + 25kg plates underneath = 26.5 CM

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2/3 of 2 green bands, Appx. 40kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Neck stretch x 20s
    Heavy gripper 60kg x 8 x 4

B: Standing trap bar vertical press from pins 3x1-3, 120s rest
55kg x 3 - 57.5kg x 3 - 60kg x 3

  • Paired with
    Heavy Gripper 60kg x 8 x 3
    Sitting in squat x 45s

C: Seated cable row, triable narrow grip, 4x1-3, 120s rest
97.5kg x 3 - 100kg x 3 - 102.5kg x 3 - 105kg x 3

  • Paired with
    Heavy gripper 60kg x 8 x 3
    Squat & arm overhead stretch x 20s

D: Standing cable drag curl, Ez grip, 3x1-3, 120s rest
42.5kg x 3 - 43.75kg x 3 - 45kg x 3

  • Skipped triceps!

F: Thick rope pull up, 3x1-3, 120s rest
22.5kg x 3 - 23.75kg x 3 - 25kg x 3

  • Paired with
    Seated neck extensions w/harness, 3x, 60-90s rest
    12.5kg x 15 - 12.5kg x 12

G: Trap bar floor press, 4x1-3,120s rest
75 x 3 x 2 - 76kg x 3 x 2

  • Paired with
    Swizz ball Adductor squeeze 4 x 20s, 60-90s rest
    Skipped the Heavy gripper 60kg x 8 x 4

Contrast set in details:
Trapbar Deadlift 115kg
Peak Power: : 1266 kw + 189 Kw Improvement: set 4, rep 2 ( HR: 1333)
Average Power: 1.073,58 Kw + 125,58 Kw improvement (HR: 1167,58)
Lowest Power: 926 Kw + 68 Kw improvement : Set 1, rep 3 (HR: 948)
Peak Velocity: 0,94 m/s + 0,11 m/s improvement: Set 4, rep 2 (HR: 1,00)
Average Velocity: 0,810 m/s + 0,057 m/s improvement: (HR: 0,864)
Lowest Velocity: 0,70 m/s + 0,02 m/s improvement: Set 2, rep 2 (HR: 0,71)
Peak Strength: 1940 N + 144 N improvement: Set 4, rep 2 (HR: 1949)
Average Strength: 1.717,25 N + 92,84 N improvement: (HR: 1826,66)
Lowest Strength: 1584 N + 179 N improvement: Set 1, rep 3 (HR: 1702)
Peak acceleration: 0,72 G + 0,19 G improvement: Set 4, rep 2 (HR: 0,72)

Kneeling SQT JMP
Peak Power: 4352 Kw - 41 Kw: set 3, rep 1 (Highest rated: 5575)
Average power : 2.739,85 Kw - 328,5 Kw (Highest rated: 4.295,33)
Lowest Power: 2159 Kw + 180 Kw improvement: Set 2, rep 4( Highest rated: 3638)
Peak Velocity: 2,81 m/s + 0,12 m/s improvement** : Set 3, rep 1(Highest rated: 3,0)
Average Velocity: : 2,023 m/s - 0,122 m/s (Highest rated: 2,535)
Lowest Velocity: 1,71 m/s + 0,12 m/s improvement: Set 2 Rep 4 (Highest rated: 2.29)
Peak Strength: 2533 N - 62 N: Set 3, rep 1 (Highest rated: 3088)
Average Strength: 2.038,55 N - 30,4 N (Highest rated: 2.768,2)
Lowest Strength: 1843 N + 155 N improvment: set 2, rep 2 (Highest rated: 2510)
Peak acceleration: 2,23 G - 0,08 G :Set 3, rep 1 (Highest rated: 2,93)

Band resisted Glute bridge
Peak Power: 3384 Kw + 675 Kw improvement: Set 4, rep 3 (Highest rated: 3384)
Average Power: 2.379,08 Kw + 94,7 Kw improvement: (Highest rated: 2397,08)
Lowest Power: 1802 Kw - 68 Kw: set 1, rep 4 (Highest rated: 1893)
Peak Velocity: 3,17 m/s + 0,39 m/s improvement: Set 4, rep 3 (Highest rated: 3,17)
Average Velocity: 2,582 m/s + 0,0520 m/s improvement: (Highest rated: 2,582)
Lowest Velocity: 2,21 m/s - 0,04 m/s: set 1, rep 4 ((Highest rated: 2,27)
Peak Strength: 1585 N + 63 N improvement: Set 4, rep 3 (Highest rated: 1585)
Average Strength: 1.387,87 N - 10,23 N (Highest rated: 1400,4)
Lowest Strength: 1190 N - 70 N : set 1, rep 4 (Highest rated: 1273)
Peak acceleration: 3,04 G + 0,22 G improvement: Set 4, rep 3 (Highest rated: 3,04)

This was the last day of this 3 week concentric meso cycle and what an ending it was. Set some pretty nice PR’s which I’m very happy about.

Sunday August 4

Block 2, 2 week 80% [SE] 6s Eccentric Meso
Day 1: Medium intensity 82-87% for everything else than Contrast set.

Week 1, Day 1

Deadlift 1 RM test: 150

A1: Trap Bar Deadlift, high grip 4x3, 6 second eccentric, 30s rest
120kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
Set 1: No Box
Set 2: Medium setting on step bench + 5kg & 2.5kg plates underneath= 24 Cm
Set 3: Medium setting on step bench + 2x5kg plates underneath= 25 Cm
Set 4: Medium Setting on step bench + 25kg plates underneath = 26.5 CM

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2/3 of 2 green bands, Appx. 40kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Heavy gripper 60kg x 8 x 4

B: Seated trap bar vertical press from pins 3x3-5, 120s rest
40kg x 5 - 50kg x 5 - 55kg x 4

  • Paired with
    Heavy Gripper 60kg x 8 x 3

C: Seated Band Resisted Cable Row, triable narrow grip, 4x3-5, 120s rest
Green Band + 65kg x 5 - 70kg x 5 - 80kg x 5 - 82.5kg x 5

  • Paired with
    Heavy gripper 60kg x 8 x 3

D: Standing Rope Hammer Curls, 3x3-5, 120s rest
30kg x 5 - 35kg x 5 - 37.5kg x 5

E: Standing unilateral cable press down from dead position 3x3-5, 120s rest
12.5kg x 5 - 12.5kg x 5 - 15kg x 5

F: Band Resisted thick rope pull up, 3x3-5, 120s rest
Green Band wrapped around kettlebell 2 times x 5
GB + Red band wrapped around 2 times and RB 1 times x 5
GB & RB wrapped 2 times around KB x 5

  • Paired with
    Seated neck extensions w/harness, 2x, 60-90s rest
    12.5kg x 23 - 12.5kg x 20

G: Band resisted Trap Bar Floor Press, 4x3-5,120s rest
Red band + 60kg x 5 - 60kg x 5 - 65kg x 5 - 70kg x 4

  • Paired with
    Heavy gripper 60kg x 8 x 4

Contrast set in details:
Trapbar Deadlift 120kg, 6s Eccentric
Peak Power: : 1103 Kw: set 4, rep 2 (HR: 1103)
Average Power: 913,91 Kw (HR: 913,91)
Lowest Power: 674 Kw: Set 1, rep 1 (HR: 674)
Peak Velocity: 0,81 m/s : Set 3, rep 3 & set 4, rep 2 (HR: 0,81)
Average Velocity: 0,7 m/s : (HR: 0,7)
Lowest Velocity: 0,54 m/s : Set 1, rep 1 (HR: 0,54)
Peak Strength: 1964 N: Set 4, rep 1 (HR: 1964)
Average Strength: 1.706,8 N (HR: 1.706,8)
Lowest Strength: 1347 N: Set 1, rep 1 (HR: 1347)
Peak acceleration: 0,56 G: Set 4, rep 2 (HR: 0,56)

Kneeling SQT JMP
Peak Power: 4995 Kw + 643 Kw improvement: set 1, rep 3 (Highest rated: 5575)
Average power : 3.658,35‬ Kw + 918,5 Kw improvement: (Highest rated: 4.295,33)
Lowest Power: 2177 Kw + 32 Kw improvement: Set 2, rep 1( Highest rated: 3638)
Peak Velocity: 2,78 m/s - 0,03 m/s: Set 1, rep 3(Highest rated: 3,0)
Average Velocity: : 2,308 ‬m/s + 285 Kw improvement(Highest rated: 2,535)
Lowest Velocity: 1,67 m/s - 0,04 m/s: Set 2 Rep 1 (Highest rated: 2.29)
Peak Strength: 2885 N + 352 N improvement: Set 1, rep 3 (Highest rated: 3088)
Average Strength: 2.542,95 N + 504,4 N improvement (Highest rated: 2.768,2)
Lowest Strength: 1885 N + 42 N improvement: set 2, rep 1 (Highest rated: 2510)
Peak acceleration: 2,68 G + 0,45 G improvement:Set 1, rep 3 (Highest rated: 2,93)

Band resisted Glute bridge
Peak Power: 3058 Kw - 326 Kw: Set 4, rep 1 (Highest rated: 3384)
Average Power: 2.264,5‬ Kw - 114,58 Kw (Highest rated: 2397,08)
Lowest Power: 1608 Kw - 194 Kw Set 4, rep 6 (Highest rated: 1893)
Peak Velocity: 3,01 - 0,16 m/s: Set 4, rep 1 (Highest rated: 3,17)
Average Velocity: 2,492‬ m/s - 90s m/s (Highest rated: 2,582)
Lowest Velocity: 2,02 m/s - 0,19 m/s: set 4, rep 6 (Highest rated: 2,27)
Peak Strength: 1632 N + 47 N improvement: Set 1, rep 1 ( Highest rated: 1632 )
Average Strength: 1.389 N + 1,13 N improvement (Highest rated: 1400,4)
Lowest Strength: 1214 N + 24 N improvement: set 3, rep 5 (Highest rated: 1273)
Peak acceleration: 2,97 G - 0,07 G :Set 4, rep 1 (Highest rated: 3,04)

First day on the eccentric meso cycle.

Gives me the chills every single time!
Reminds me of my mortality and that I’ll be gone some day. I’ll never feel the rain, the snow or the sun again nor laugh or cry, feel joy or anything. I’ll be gone and the world will forget me and never know I existed. We are nothing but stardust.

Wednesday August 7

Block 2, 2 week 80% [SE] 6s Eccentric Meso
Day 2: Volume 72-80% for everything else than Contrast set.

Week 1, Day 2

A1: Trap Bar Deadlift, high grip 4x3, 6 second eccentric, 30s rest
120kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
Set 1: Medium setting on step bench + 5kg & 2.5kg plates underneath= 24 Cm
Set 2: Medium setting on step bench + 2x5kg plates underneath= 25 Cm
Set 3: Medium Setting on step bench + 25kg plates underneath = 26.5 CM
Set 4: Medium setting on step bench + 25kg & 2.5kg plates underneath = 28.5 CM

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2/3 of 2 green bands, Appx. 40kg at peak.

  • Paired with
    Volume gripper 2-5-7kg something x 90 x 3 & 80 x 1

B: Seated trap bar vertical press from pins 3x5-8, 120s rest
40kg x 8 - 45x 8 - 47.5 x 8

  • Paired with
    Volume Gripper 2-5-7kg something x 80 & 1 x 70

C: Seated Band Resisted Cable Row, triable narrow grip, 4x5-8, 120s rest
Green Band + 65kg x 8 - 66.25kg x 8 - 67.5kg x 8 x 2

D: Standing Rope Hammer Curls, 3x5-5, 120s rest
30kg x 8 - 32.5kg x 8 - 35kg x 8

E: Standing unilateral cable press down from dead position 3x5-8, 120s rest
10kg x 8 x 2 - 12.5kg x 8

F: Band Resisted thick rope pull up, 3x5-5, 120s rest
Green Band wrapped around kettlebell 1 time x 7 x 3

  • Paired with
    Seated neck extensions w/harness, 2x, 60-90s rest
    12.5kg x 20 x 2

G: Band resisted Trap Bar Floor Press, 4x5-5,120s rest
Red band + 60kg x 7 - 60kg x 8 x 2 - 60kg x 6

Contrast set in details:
Trapbar Deadlift 120kg, 6s Eccentric
Peak Power: : 1194 + 91 Kw improvement: set 1, rep 1 (HR: 1194)
Average Power: 908,8 Kw - 5,07 Kw (HR: 913,91)
Lowest Power: 582 Kw - 92 Kw: Set 3, rep 1 (HR: 674)
Peak Velocity: 0,88 m/s + 0,07 m/s improvement: Set 1, rep 1 (HR: 0,88)
Average Velocity: 0,691 m/s - 0,009 m/s (HR: 0,7)
Lowest Velocity: 0,45 m/s - 0,09 m/s: Set 3, rep 1 (HR: 0,54)
Peak Strength: 2195 + 231 N improvement: Set 2, rep 1 (HR: 2195)
Average Strength: 1.633,91 N - 72,8 N (HR: 1.706,8)
Lowest Strength: 1346 N - 1 N: Set 2, rep 3 (HR: 1347)
Peak acceleration: 0,5 G - 0,06 G: Set 1, rep 1 (HR: 0,56)

Kneeling SQT JMP
Peak Power: 4507 Kw - 488 Kw: set 4, rep 2 (Highest rated: 5575)
Average power :3.501,3 Kw - 157,05 Kw: (Highest rated: 4.295,33)
Lowest Power: 2098 Kw - 79 Kw: Set 1, rep 5( Highest rated: 3638)
Peak Velocity: 2,81 m/s + 0,03 m/s improvement: Set 3, rep 3(Highest rated: 3,0)
Average Velocity: : 2,606 + 298 Kw improvement** (Highest rated: 2,606)
Lowest Velocity: 1,67 m/s Same - no change - Set 1 Rep 5 (Highest rated: 2.29)
Peak Strength: 2784 N - 101 N: Set 4, rep 3 (Highest rated: 3088)
Average Strength: 2.272,65 N - 270,3 N (Highest rated: 2.768,2)
Lowest Strength: 1691 N - 194 N: set 1, rep 5 (Highest rated: 2510)
Peak acceleration: 2,54 G - 0,14 G: Set 4, rep 2 (Highest rated: 2,93)

Band resisted Glute bridge
Peak Power: 2806 kW - 252 Kw: Set 4, rep 2 (Highest rated: 3384)
Average Power: 2.312,2 Kw + 47,7 Kw improvement (Highest rated: 2397,08)
Lowest Power: 1832 kw + 224 Kw improvement: Set 1, rep 3 (Highest rated: 1893)
Peak Velocity: 2,90 m/s - 0,11 m/s: Set 4, rep 2 (Highest rated: 3,17)
Average Velocity: 2,565 m/s + 73 m/s improvement: (Highest rated: 2,582)
Lowest Velocity: 2,22 m/s + 0,22 m/s improvement: Set 1, rep 3 (Highest rated: 2,27)
Peak Strength: 1522 N - 110 N: Set 2, rep 1 (Highest rated: 1632)
Average Strength: 1.381,5‬ N - 7,5 N (Highest rated: 1400,4)
Lowest Strength: 1245 N + 31 N improvement: set 1, rep 3 (Highest rated: 1273)
Peak acceleration: 2,74 G - 0,20 G: Set 4, rep 2 (Highest rated: 3,04)

Friday August 9

Block 2, 2 week 80% [SE] 6s Eccentric Meso
Day 3: High intensity 90-97% for everything else than Contrast set.

Week 1, Day 3

A1: Trap Bar Deadlift, high grip 4x3, 6 second eccentric, 30s rest
120kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
No Platform Today.

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2/3 of 2 green bands, Appx. 40kg at peak.

B: Seated trap bar vertical press from pins 3x1-3, 120s rest
55kg x 3 - 60kg x 2 - 60kg x 3

C: Seated Band Resisted Cable Row, triable narrow grip, 4x1-3, 120s rest
Green Band + 75kg x 3 - 85kg x 3 - 97kg x 3 - 90kg x 3

D: Standing Rope Hammer Curls, 3x1-3, 120s rest
37.5kg x 3 - 40kg x 3 - 45kg x 3

E: Standing unilateral cable press down from dead position 3x5-8, 120s rest
12.5kg x 3 - 15kg x 3 x 2

F: Band Resisted thick rope pull up, 3x5-5, 120s rest
Green Band wrapped around kettlebell x amount of times
1: 2 times x 3 reps
2: 2 times & red band 2 times x 3
3: 2 tiems & red band 3 times x 3

  • Paired with
    Seated neck extensions w/harness, 2x, 60-90s rest
    12.5kg x 18 - 12.5kg x 10

G: Band resisted Trap Bar Floor Press, 4x5-5,120s rest
Green band + 60kg x 3 x 4

H Leg press 2x1-3, 120s rest
100 x 3 x 2

Contrast set in details:
Trapbar Deadlift 120kg, 6s Eccentric
Peak Power: : 1277 Kw + 1194 + 83 Kw improvement: set 2, rep 1 ( HR: 1277 )
Average Power: 1.035,8 Kw + 127 Kw improvement: (HR: 1.035,8)
Lowest Power: 819 Kw + 237 Kw improvement: Set ,4 rep 3 (HR: 819)
Peak Velocity: 0,94 m/s + 0,06 m/s improvement: Set 2, rep 1 ( HR: 0,94 )
Average Velocity: 0,786 m/s + 0,0956 m/s improvement: (HR: 0,786)
Lowest Velocity: 0,64 m/s + 0,19 m/s improvement: Set 4, rep 3 (HR: 0,64)
Peak Strength: 2097 N - 98 N : Set 4, rep 2 (HR: 2195)
Average Strength: 1.717,16 N + 83,25 N improvement (HR: 1.717,16)
Lowest Strength: 1459 N + 113 N improvement: Set 4, rep 3 (HR: 1459)
Peak acceleration: 0,67 G + 0,17 G improvement: Set 2, rep 1 (HR: 0,67)

Kneeling SQT JMP
Peak Power: 3783 Kw - 724 Kw: set 4, rep 1 (Highest rated: 5575)
Average power : 2.980,3‬ Kw - 512 Kw (Highest rated: 4.295,33)
Lowest Power: 2108 Kw + 10 Kw improvment: Set 3, rep 5( Highest rated: 3638)
Peak Velocity: 2,25 m/s - 0,56 m/s : Set 2, rep 5 (Highest rated: 3,0)
Average Velocity: : 2,036‬ m/s - 570 m/s ( Highest rated: 2,606 )
Lowest Velocity: 1,64 m/s - 0,3 m/s: Set 3 Rep 5 (Highest rated: 2.29)
Peak Strength: 2709 N - 75 N: Set 4, rep 1 (Highest rated: 3088)
Average Strength: 2.246,8‬ N - 25,85‬ N (Highest rated: 2.768,2)
Lowest Strength: 1920 N + 229 N improvement: set 3, rep 4 (Highest rated: 2510)
Peak acceleration: 2,45 G - 0,9 G: Set 4, rep 1 (Highest rated: 2,93)

Band resisted Glute bridge
Peak Power: 2546 Kw - 260 Kw: Set 1, rep 1 (Highest rated: 3384)
Average Power: 2.185‬ Kw - 127,2 Kw (Highest rated: 2397,08)
Lowest Power: 1676 Kw - 1666 Kw: Set 4, rep 5 (Highest rated: 1893)
Peak Velocity: 2,74 m/s - 0,16 m/s: Set 2, rep 2 (Highest rated: 3,17)
Average Velocity: 3,007‬ m/s + 442 m/s improvement** (Highest rated: 3007)
Lowest Velocity: 2,10 m/s - 0,12 m/s: Set 4, rep 5 (Highest rated: 2,27)
Peak Strength: 1487 N - 35 N: Set 2, rep 1 (Highest rated: 1632)
Average Strength: 1.367,4 N - 14,1 N (Highest rated: 1400,4)
Lowest Strength: 1239 N - 6 N: set 4, rep 4 (Highest rated: 1273)
Peak acceleration: 2,72 G - 0,2 G: Set 1, rep 1 (Highest rated: 3,04)

Sunday August 11

Block 2, 2 week 80% [SE] 6s Eccentric Meso
Day 1: Medium intensity 82-87% for everything else than Contrast set.

Week 2, Day 1

A1: Trap Bar Deadlift, high grip 4x3, 6 second eccentric, 30s rest
120kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
No Platform Today.

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2 green bands, Appx. 45kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Heavy gripper 60kg x 3

B: Seated trap bar vertical press from pins 3x3-5, 120s rest
50kg x 5 - 52.5kg x 5 - 55kg x 5

  • Paired with:
    Heavy gripper 60kg x 3

C: Seated Band Resisted Cable Row, triable narrow grip, 5x3-5, 120s rest
Green Band + 70kg x 5 - 80kg x 5 80kg x 5 - 82.5kg x 5 x 2

D: Standing Rope Hammer Curls, 3x3-5, 120s rest
35kg x 5 - 37.5kg x 5 - 40kg x 5

  • Paired with:
    Heavy gripper 60kg x 3

E: Standing unilateral cable press down from dead position 3x3-5, 120s rest
12.5kg x 5 - 15kg x 5 x 2

F: Band Resisted thick rope pull up, 3x3-5, 120s rest
green band wrapped around kettle bell 2 times and red band wrapped around 1 time
5 - 5 - 5

  • Paired with
    Seated neck extensions w/harness, 2x, 60-90s rest
    12.5kg x 18 - 12.5kg x 10

G: Band resisted Trap Bar Floor Press, 4x3-5,120s rest
Green band + 60kg x 5 x 4

H Leg press 2x3-5, 120s rest
80kg x 5 - 85kg x 5

Contrast set in details:
Trapbar Deadlift 120kg, 6s Eccentric
Peak Power: : 1375 Kw + 98 Kw improvement: set 4, rep 1 (HR: 1375)
Average Power: 1.084‬ Kw + 48.2 Kw improvement (HR: 1.084)
Lowest Power: 691 Kw - 128 Kw: Set ,1 rep 3 (HR: 819)
Peak Velocity: 1.00 m/s + 0,06 m/s improvement: Set 4, rep 1 (HR: 1.00)
Average Velocity: 0,813 m/s + 0,027 m/s improvement: (HR: 0,813)
Lowest Velocity: 0,56 m/s - 0,08 m/s: Set 1, rep 3 (HR: 0,64)
Peak Strength: 1815 N - 282 N: Set 1, rep 2 (HR: 2195)
Average Strength: 1.541,5‬ N - 175,66‬ N (HR: 1.717,16)
Lowest Strength: 1444 N - 15 N: Set 2, rep 1 (HR: 1459)
Peak acceleration: 0,25 G - 0,42 G: Set 4, rep 1 (HR: 0,67)

Kneeling SQT JMP
Peak Power: 3829 Kw + 46 Kw improvement: set 4, rep 5 (Highest rated: 5575)
Average power :2.999,05‬ Kw + 18.75 Kw improvement (Highest rated: 4.295,33)
Lowest Power: 2104 Kw - 4 Kw: Set 3, rep 5( Highest rated: 3638)
Peak Velocity: 2,35 m/s + 0,10 m/s improvement: Set 4, rep 5 (Highest rated: 3,0)
Average Velocity: : 2,062‬ m/s + 26 m/s improvement (Highest rated: 2,606)
Lowest Velocity: 1,56 m/s - 0,08 m/s: Set 3 Rep 5 (Highest rated: 2.29)
Peak Strength: 2521 N - 188 N: Set 3, rep 4 (Highest rated: 3088)
Average Strength: 2.268,3 N + 21,5 N improvement (Highest rated: 2.768,2)
Lowest Strength: 1804 N - 116 N: set 2, rep 4 (Highest rated: 2510)
Peak acceleration: 2,15 G - 0,30 G: Set 4, rep 5 (Highest rated: 2,93)

Band resisted Glute bridge ADDED RESISTANCE!
Peak Power: 3609 Kw: Set 1, rep 2 (Highest rated: 3609)
Average Power: 2.577,37‬ Kw (Highest rated: 2.577,37)
Lowest Power: 1838 Kw: Set 2, rep 5 (Highest rated: 1838)
Peak Velocity: 3,15 m/s: Set 1, rep 2 (Highest rated: 3,15)
Average Velocity: 2,5375‬ m/s (Highest rated: 3007)
Lowest Velocity: 2,11 m/s: Set 2, rep 5 (Highest rated: 2,11)
Peak Strength: 1752 N: Set 2, rep 1 (Highest rated: 1752)
Average Strength: 1.566,4 N (Highest rated: 1.566,4)
Lowest Strength: 1236 N: set 1, rep 4 (Highest rated: 1236)
Peak acceleration: 2,74 G: Set 1, rep 2 (Highest rated: 2,74)

Lots of energy today which translated nicely to some new pr’s in the deadlift as well as other places as well.

Tuesday August 13

Block 2, 2 week 80% [SE] 6s Eccentric Meso
Day 2: High intensity 90-97% for everything else than Contrast set.

Week 2, Day 2

A1: Trap Bar Deadlift, high grip 4x3, 6 second eccentric, 30s rest
120kg x 3 x 4

A2: Kneeling squat jump onto platform 4x5, 30s rest
Bw x 5 x 4
Set 1: No box
Set 2: Medium box setting + 2x5kg plates underneath = 25 Cm
Set 3: Medium box setting + 25kg plates underneath=26.5 Cm
set 4: No box

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2 green bands, Appx. 45kg at peak.

  • Paired with
    Band resisted external rotation holds x 45s
    Heavy gripper 47kg x 3 - 58kg x 3 x 3

B: Seated trap bar vertical press from pins 3x1-3, 120s rest
60kg x 2½ - 60kg x 3 x 2

  • Paired with:
    Heavy gripper 58kg x 3 x 3

C: Seated Band Resisted Cable Row, narrow triangle grip, 5x1-3, 120s rest
Green Band + 85kg x 3 x 2 - 90kg x 3 - 87½kg x 3 - 85kg x 3

D: Standing Rope Hammer Curls, 3x1-3, 120s rest
40kg x 3 - 45kg x 3 - 42½kg x 3

  • Paired with:
    Heavy gripper 58kg x 3

E: Standing unilateral cable press down from dead position 3x1-3, 120s rest
15kg x 3 x 3

F: Band Resisted thick rope pull up, 3x1-3, 120s rest
Green band wrapped around KB 2 times + Red band 1 time x 3
GB x 2 + RB x 2 times x 3 reps
GB x 2 + RB x 3 times x 3 reps

  • Paired with
    Seated neck extensions w/harness, 2x, 60-90s rest
    15kg x 9 - 15kg x 8

G: Band resisted Trap Bar Floor Press, 4x1-3,120s rest
Green band + 60kg x 3 - 62kg x 3 - 64kg x 3 - 65kg x 3

H Leg press 2x1-3, 120s rest
105kg x 3 x 2

Contrast set in details:
Trapbar Deadlift 120kg, 6s Eccentric
Peak Power: : 1600 Kw + 225 Kw improvement: set 4, rep 3 ( HR: 1600 )
Average Power: 1.331,58 Kw + 247,58 improvement ( HR: 1331,58 )
Lowest Power: 1109 Kw + 418 Kw improvement: Set ,1 rep 2 (HR: 1109)
Peak Velocity: 1.13 m/s + 0,13 m/s improvement: Set 2, rep 1 & set 4, rep 3 ( HR: 1.13 )
Average Velocity: 0,969 m/s + 0,156 m/s improvement : ( HR: 0,969 )
Lowest Velocity: 0.83 m/s + 0.27 m/s improvement: Set 1, rep 2 (HR: 0,83)
Peak Strength: 2096 N + 281 N improvment: Set 4, rep 3 (HR: 2195)
Average Strength: 1.626,5‬ N + 85 N improvement (HR: 1.717,16)
Lowest Strength: 1404 N - 40 N: Set 1, rep 2 (HR: 1459)
Peak acceleration: 0,78 G + 0.53 G improvement: Set 4, rep 3 (HR: 0,78)

Kneeling SQT JMP
Peak Power: 4644 Kw + 815 Kw improvement: set 3, rep 3 (Highest rated: 5575)
Average power 3.323,65 Kw + 324,60 Kw improvement (Highest rated: 4.295,33)
Lowest Power: 2295 Kw + 191 Kw improvement: Set 4, rep 4( Highest rated: 3638)
Peak Velocity: 2.75 m/s + 0,40 m/s improvement: Set 3, rep 3 (Highest rated: 3,0)
Average Velocity: : 2,219 m/s + 157 m/s improvement (Highest rated: 2,606)
Lowest Velocity: 1.74 m/s + 0,18 m/s improvement: Set 4 Rep 4 (Highest rated: 2.29)
Peak Strength: 2685 N + 164 N improvement: Set 1, rep 5 (Highest rated: 3088)
Average Strength: 2.234,9 N - 33,4 N (Highest rated: 2.768,2)
Lowest Strength: 1770 N - 34: set 2, rep 3 (Highest rated: 2510)
Peak acceleration: 2.36 G + 0.21 G improvement: Set 3, rep 3 (Highest rated: 2,93)

Band resisted Glute bridge ADDED RESISTANCE!
Peak Power: 3121 Kw - 488 Kw: Set 3, rep 2 ( Highest rated: 3609)
Average Power: 2.401,29 Kw - 176,08 Kw (Highest rated: 2.577,37)
Lowest Power: 1840 Kw + 2 Kw improvement: Set 4, rep 6 ( Highest rated: 1840 )
Peak Velocity: 2.90 m/s - 0.25 m/s: Set 3, rep 2 (Highest rated: 3,15)
Average Velocity: 2,433 m/s - 104 m/s (Highest rated: 3007)
Lowest Velocity: 2.05 m/s - 0,06 m/s: Set 3, rep 1 (Highest rated: 2,11)
Peak Strength: 1704 N - 48 N: Set 3, rep 1 (Highest rated: 1752)
Average Strength: 1.523,7 N - 42,69 N (Highest rated: 1.566,4)
Lowest Strength: 1342 N + 106 N improvement: set 4, rep 6 ( Highest rated: 1342 )
Peak acceleration: 2.66 G - 0.08 G: Set 3, rep 2 (Highest rated: 2,74)

My IBS flared shortly after I woke up which usually means I’m out of commision for the entirety of that day. For some reason it backed down during the afternoon which is a very rare occasion and just like that a sourge of energy overwhelmed me, sending me to the gym. Missing BJJ morning and night class is annoying as hell and even though the ibs leaves me completey drained both mentally and physically I’m still tripping like crazy because I didn’t train. Some might say I’m addicted and fock yeah I am but I’ve been training between 20 and 30 hours a week for the past 10 years, so this is my life, this is status quo - homeostasis and no organism likes change me included. So even though I missed 2 classes today I was lucky to get a strength session in.

On a different note my second school just had it’s 1 year anniversary which we celebrated by having an open house event in the weekend. Focking awesome day!

Here’s a pic from the day. Had about 5 more attendes who had to leave before we could take the pic. I’m the pretty one.
.Sk%C3%A6rmbillede%20(64)

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Sunday August 18

Introduction phase completed.

Phase 1: High force low velocity
Block 1: 80% Concentric
week 1
Day 1: Medium intensity 72-80% for everything else than Contrast set.

A1: Staggered stance trap bar deadlift, high grip 4x3, 30s rest
120kg x 3 x 4

A2: Explosive bw glute bridge 4x5, 30s rest

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2 green bands, Appx. 45kg at peak.

  • Paired with
    Heavy gripper 47kg x 3

B: Half kneeling trap bar vertical press from pins 3x3-5, 120s rest
50kg x 5 x 2 - 52.5 x 5 x 2

  • Paired with:
    Neck harness x 10
    10kg x 10 - 11.25kg x 10
    12.5kg x 10 x 2

C: Unilateral Cable Row w/o rotation, 4x3-5, 120s rest
35kg x 5 x 3 - 37.5kg x 5

  • Paired with:
    Heavy gripper 47kg x 5

D: Standing unilateral cable Curls, 3x3-5, 120s rest
15kg x 5 - 17.5kg x 5 x 2

E: Half kneeling unilateral cable behind the neck triceps ext. 2x3-5, 120s rest
10kg x 5 x 2

F Square Square stance cable push pull 2x3-5, 120s rest
12.5kg x 5 - 15kg x 5

G: Seated thick rope climb, 3x1 all the way up, 120s rest
Bw x 1 - 5kg x 1 - 10kg x 1

  • Paired with
    Bosu ball neck bridges 2x10 x bw

H: Unilateral trap bar landmine floor press 3x3-5,120s rest
20kg x 5 - 21kg x 5 - 21.5kg x 5

Contrast set in details:
Staggered stance trapbar deadlift 120kg

Peak Power: : 1430 Kw, set 3, rep 1 (HR: 1430)
Average Power: 1.211,5 Kw (HR: 1.211,5)
Lowest Power: 1031 Kw, set 2, rep 1 (HR: 1031)
Peak horse power: 1918 Hp, set 3, rep 1 (HR: 1918)
Average horse power: 1624 Hp (HR: 1624)
Lowest horse power: 1383 Hp, set 2, rep 1 (HR: 1383)
Peak Velocity: 1.01 m/s, set 3, rep 1 (HR: 1.01)
Average Velocity: 0,888 m/s (HR: 0,888)
Lowest Velocity: 0.75 m/s, set 2, rep 1 (HR: 0.75)
Peak Strength: 1964 Newton, set 2, rep 3 (HR: 1964)
Average Strength: 1.816,1 Newton (HR:1.816,1)
Lowest Strength: 1463 Newton, set 2, rep 1 (HR: 1463)
Peak acceleration: 0.58 G, set 3, rep 1 (HR: 0.58)

Explosive glute bridge
Peak Power: 5787 Kw, set 1, rep 2 (HR: 5787)
Average power 5.017 Kw (HR: 5.017)
Lowest Power: 3643 Kw, set 3, rep 2 (HR: 3643)
Peak Horse Power: 7760 HP, set 1, rep 2 (HR: 7760)
Average Horse Power: 6728 HP (HR: 6728)
Lowest Horse Power: 4885 HP, set 3, rep 2 (HR: 3643)
Peak Velocity: 3.00 m/s set 1, rep 2 (HR: 3.00)
Average Velocity: 2,72 m/s (HR: 2.72)
Lowest Velocity: 2.16 m/s, set 3, rep 2 (HR: 2.16)
Peak Strength: 3004 Newton, set 4, rep 3 (HR: 3004)
Average Strength: 2.778,8‬ Newton (HR: 2.778,8‬)
Lowest Strength: 2566 Newton, set 3, rep 2 (HR: 2566)
Peak acceleration: 2.78 G, set 1, rep 2 (HR: 2.78)

Band resisted Glute bridge
Peak Power: 3120 Kw - 1 Kw: Set 1, rep 1 ( Highest rated: 3609)
Average Power: 2.540,9 Kw + 139,61‬ Kw improvement (Highest rated: 2.577,37)
Lowest Power: 2082 Kw + 242 Kw improvement** : Set 4, rep 6 (Highest rated: 2082)
Peak Horse Power: 4184 HP, set 1, rep 1 (HR: 4184)
Average Horse Power: 3408 HP (HR: 3408)
Lowest Horse Power: 2792 HP, set 4, rep 6 (HR: 2792)
Peak Velocity: 2.83 m/s - 0.07 m/s: Set 1, rep 1 (Highest rated: 3,15)
Average Velocity: 2,524 m/s + 91 m/s improvement (Highest rated: 3007)
Lowest Velocity: 2.23 m/s + 0,18 m/s improvement: Set 4, rep 6 (Highest rated: 2,23)
Peak Strength: 1688 Newton - 16 Newton: Set 3, rep 1 (Highest rated: 1752)
Average Strength: 1.514,5 Newton - 9.2 Newton (Highest rated: 1.566,4)
**Lowest Strength:**1404 Newton + 62 N improvement: set 4, rep 6(Highest rated: 1404)
Peak acceleration: 2.72 G + 0.06 G improvement: Set 1, rep 1 (Highest rated: 2,74)

Tuesday August 20

Phase 1: High force low velocity
Block 1: 80% Concentric
Week 1
Day 2: High intensity 90-97% for everything else than Contrast set.

A1: Staggered stance trap bar deadlift, high grip 4x3, 30s rest
120kg x 3 x 4

A2: Explosive bw glute bridge 4x5, 30s rest

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2 green bands, Appx. 45kg at peak.

  • Paired with
    Heavy gripper 58kg x 3

B: Half kneeling trap bar vertical press from pins 3x1-3, 120s rest
55kg x 3 x 2 - 57.5kg x 3 x 2

  • Paired with:
    Neck harness x 10
    10kg x 10 - 11.25kg x 10 12.5kg x 10 x 2

C: Unilateral Cable Row w/o rotation, 4x1-3, 120s rest
37.5.kg x 3 - 40kg x 3 x 2 - 42.5kg x 3

  • Paired with:
    Pronated db wrist curls
    8kg x 3 x 4

D: Standing unilateral cable Curls, 3x1-3, 120s rest
20kg x 3 x 2 - 17.5kg x 3

E: Half kneeling unilateral cable behind the neck triceps ext. 2x1-3, 120s rest
10kg x 3 - 12.5kg x 3

  • Paired with:
    Lateral flexion w/ neck harness
    5kg x 10 x 2

F Square Square stance cable push pull 2x1-3, 120s rest
17.5kg x 3 - 20kg x 3

G: Seated thick rope climb, 2x1 all the way up, 120s rest
5kg x 1 - 10kg x 1

  • Paired with
    Bosu ball neck bridges 1x10 x bw

H: Unilateral trap bar landmine floor press 3x1-3,120s rest
21.25kg x 3 - 22.5kg x 3 - 23.75kg x 3 - 25kg x 3

Contrast set in details:
Staggered stance trapbar deadlift 120kg
Peak Power:: 1222 Kw - 208 Kw: set 2, rep 2 (HR: 1430)
Average Power: 1038 Kw - 173.5 Kw (HR: 1.211,5)
Lowest Power: 807 Kw - 224 Kw: set 2, rep 1 (HR: 1031)
Peak Horse Power : 1639 Hp - 279 Hp, set 2, rep 2 (HR: 1918)
Average Horse Power : 1392 Hp - 232 Hp (HR: 1624)
Lowest Horse Power : 1082 Hp - 301 Hp, set 2, rep 1 (HR: 1383)
Peak Velocity: 0.92 m/s - 0.09 m/s, set 1, rep 1 (HR: 1.01)
Average Velocity: 0,770 - 0,118 m/s (HR: 0,888)
Lowest Velocity: 0.63 m/s - 0.12 m/s, set 2, rep 3 (HR: 0.75)
Peak Strength: 2083 Newton + 119 N improvement: set 3, rep 3 ( HR: 2083 )
Average Strength: 1.807,25‬ Newton - 8,85 N (HR:1.816,1)
Lowest Strength: 1509 Newton + 46 Newton, set 4, rep 2 ( HR: 1509 )
Peak acceleration: 0.48 G - 0,10 G, set 2, rep 2 (HR: 0.58)

Explosive glute bridge
Peak Power: 5784 Kw - 3 Kw, set 4, rep 2 (HR: 5787)
Average power 5.148,25 Kw + 131.25 Kw improvement ( HR: 5.148,25 )
Lowest Power: 4474 Kw + 831 Kw improvement: set 2, rep 2 ( HR: 4474 )
Peak Horse Power : 7756 Hp - 4 Hp, set 4, rep 2 (HR: 7760)
Average Horse Power : 6904 Hp + 176 Hp improvement: (HR: 6904 )
Lowest Horse Power : 6000 Hp + 1115 Hp improvement: set 2, rep 2 (HR: 6000)
Peak Velocity: 3.02 m/s + 0.02 m/s improvement: set 4, rep 2 (HR: 3.02 )
Average Velocity: 2,79 m/s + 0.07 m/s improvement (HR: 2.79)
Lowest Velocity: 2.53 m/s + 0.37 m/s improvement: set 2, rep 2 (HR: 2.53)
Peak Strength: 2969 Newton - 35 Newton: set 4, rep 1 (HR: 3004)
Average Strength: 2.751,15‬ Newton - 27,65‬ Newton (HR: 2.778,8)
Lowest Strength: 2572 Newton + 6 Newton improvement: set 1, rep 5 (HR: 2572)
Peak acceleration: 2.61 G - 0.17 G, set 4, rep 2 (HR: 2.78)

Band resisted Glute bridge
Peak Power: 2824 Kw - 296 Kw: Set 1, rep 1 (Highest rated: 3609)
Average Power: 2.407,1 Kw - 133,8 Kw (Highest rated: 2.577,37)
Lowest Power: 1700 Kw - 382 Kw: Set 4, rep 4 (Highest rated: 2082)
Peak Horse Power : 3787 Hp - 397 Hp: set 1, rep 1 (HR: 4184)
Average Horse Power : 3228 Hp - 180 Hp (HR: 3408)
Lowest Horse Power : 2280 Hp - 512 Hp, set 4, rep 4 (HR: 2792)
Peak Velocity: 2.73 m/s - 0.10 m/s: Set 2, rep 1 (Highest rated: 3,15)
Average Velocity: 2,442 m/s - 82 m/s (Highest rated: 3007)
Lowest Velocity: 1.97 m/s - 0.26 m/s: Set 4, rep 4 (Highest rated: 2,23)
Peak Strength: 1615 Newton - 73 Newton: Set 1, rep 1 (Highest rated: 1752)
Average Strength: 1.451 newton - 63.5 Newton (Highest rated: 1.566,4)
Lowest Strength: 1346 Newton - 58 Newton: set 4, rep 4 (Highest rated: 1404)
Peak acceleration: 2.66 G - 0.06 G: Set 1, rep 1 (Highest rated: 2,74)

Tuesday August 20

Phase 1: High force low velocity
Block 1: 80% Concentric
Week 1
Day 3: Volume 72-80% for everything else than Contrast set.

A1: Staggered stance trap bar deadlift, high grip 4x3, 30s rest
120kg x 3 x 4

A2: Explosive bw glute bridge 4x5, 30s rest

A3: Band resisted glute bridge 4x6, 3-5 minutes rest
2 green bands, Appx. 45kg at peak.

B: Half Tall kneeling trap bar vertical press from pins 3x5-8, 120s rest
50kg x 8 x 4

C: Unilateral Cable Row w/o rotation, 4x5-8, 120s rest
25kg x 8 - 30kg x 8 x 2 - 32.5kg x 8

D: Standing unilateral cable Curls, 3x5-8, 120s rest
12.5kg x 8 - 15kg x 8 - 17.5kg x8

F Square Square stance cable push pull 2x5-8, 120s rest
15kg x 8 - 17.5kg x 8

G: Seated thick rope climb, 2x1 all the way up, 120s rest
Bw x 3

H: Unilateral trap bar landmine floor press 3x5-8,120s rest
15kg x 8 - 17.5kg x 8 - 20kg x 8

  • Should rename this to Awkward press

Contrast set in details:
Staggered stance trapbar deadlift 120kg
Peak Power:: 1310 Kw + 88 Kw improvement: set 1, rep 2 (HR: 1430)
Average Power: 1.179,9 Kw + 141.9 Kw improvement: (HR: 1.211,5)
Lowest Power: 1004 Kw + 233 Kw improvement: set 2, rep 2 (HR: 1031)
Peak Horse Power : 1757 Hp + 118 Hp improvement: set 1, rep 2 (HR: 1918)
Average Horse Power : 1582 Hp + 190 Hp improvement: (HR: 1624)
Lowest Horse Power : 1346 Hp + 264 Hp improvment: set 2, rep 2 (HR: 1383)
Peak Velocity: 0.98 m/s + 0.06 m/s improvement: set 1, rep 2 (HR: 1.01)
Average Velocity: 0,871 m/s + 0.101 m/s improvement (HR: 0,888)
Lowest Velocity: 0.75 m/s + 0.12 m/s improvement: set 2, rep 2 (HR: 0.75)
Peak Strength: 2048 Newton - 35 Newton: set 2, rep 3 (HR: 2083)
Average Strength: 1851 Newton + 43.75 Newton improvement: (HR:1.851)
Lowest Strength: 1523 Newton + 14 Newton improvement: set 1, rep 3 (HR: 1523)
Peak acceleration: 0.59 G + 0.11 G improvement: set 1, rep 2 (HR: 0.59)

Explosive glute bridge
Peak Power: 6124 Kw + 340 Kw improvement: set 2, rep 3 (HR: 6124)
Average power 5.217,2 Kw + 68.95 Kw improvement (HR: 5.217,2)
Lowest Power: 4107 Kw - 367 Kw: set 2, rep 1 (HR: 4474)
Peak Horse Power : 8212 Hp + 456 Hp improvement: set 2, rep 3 (HR: 8212)
Average Horse Power : 6996 Hp + 92 Hp improvement: (HR: 6996)
Lowest Horse Power : 5508 Hp - 492 Hp: set 2, rep 1 (HR: 6000)
Peak Velocity: 3.07 m/s + 0.05 m/s improvement: set 2, rep 3 (HR: 3.07)
Average Velocity: 2,76 m/s - 0.03 m/s (HR: 2.79)
Lowest Velocity: 2.39 m/s - 0.14 m/s: set 2, rep 1 (HR: 2.53)
Peak Strength: 3022 Newton + 53 Newton improvement: set 3, rep 1 (HR: 3022)
Average Strength: 2.827,15 Newton + 76 Newton improvement: (HR: 2.827.15)
Lowest Strength: 2648 Newton + 76 Newton improvement: set 2, rep 1 (HR: 2648)
Peak acceleration: 2.76 G + 0.15 G improvement: set 2, rep 3 (HR: 2.78)

Band resisted Glute bridge
Peak Power: 2939 Kw + 115 Kw improvement: Set 3, rep 3 (Highest rated: 3609)
Average Power: 2.352,3 - 54.8 Kw (Highest rated: 2.577,37)
Lowest Power: 1876 Kw + 176 Kw improvement: Set 2, rep 3 (Highest rated: 2082)
Peak Horse Power : 3941 Hp + 154 Hp improvement: set 3, rep 3 (HR: 4184)
Average Horse Power : 3154 Hp - 74 Hp (HR: 3408)
Lowest Horse Power : 2516 Hp + 236 Hp improvement: set 2, rep 3 (HR: 2792)
Peak Velocity: 2.68 m/s + 0.13 m/s improvement: Set 3, rep 3 (Highest rated: 3,15)
Average Velocity: 2,425 m/s + 0.003 m/s improvement (Highest rated: 3007)
Lowest Velocity: 2.10 m/s + 0.13 m/s improvement: Set 2, rep 3 (Highest rated: 2,23)
Peak Strength: 1596 Newton - 19 Newton: Set 1, rep 1 (Highest rated: 1752)
Average Strength: 1.743,85‬ N + 292,85 N improvement: (Highest rated: 1743,85)
Lowest Strength: 1354 N + 8 N improvement: set 2, rep 1 (Highest rated: 1404)
Peak acceleration: 2.44 G - 0.22 G: Set 3, rep 3 (Highest rated: 2,74)

Sunday August 25

Phase 1: High force low velocity
Block 1: 80% Concentric
Week 2
Day 1: Medium intensity 82-87% for everything else than Contrast set.

A1: Staggered stance trap bar deadlift, high grip 4x3, 30s rest
120kg x 3 x 4

A2: Explosive bw glute bridge 4x5, 30s rest

A3: Band resisted glute bridge 4x6,
2 green bands, Appx. 45kg at peak.

A4: Explosive glute bridge, 4x6, 3-5 min rest

  • Paired with:
    Gripper 47kg x 5

B: Half Tall kneeling trap bar vertical press from pins 3x3-5, 120s rest
50kg x 5 x 2 - 55kg x 5 x 2

  • Paired with:
    Bosu ball neck bridges x 10

C: Unilateral Cable Row w/o rotation, 4x3-5, 120s rest
35kg x 5 - 37.5kg x 5 - 40kg x 5 x 2

  • Paired with:
    Pronated wrist curls x 5 x 6 x 2 - 7 & 8kg db’s

D: Standing unilateral cable Curls, 3x3-5, 120s rest
17.5kg x 5 x 3

F Square Square stance cable push pull 2x3-5, 120s rest
15kg x 5 - 20kg x 5

G: Seated thick rope climb, 3x1 all the way up, 120s rest
Bw x 3

  • Paired with:
    Supinated wrist curls 9kg x 5 x 3

H: Unilateral trap bar landmine floor press 3x3-5,120s rest
21.25kg x 5 x 3

  • Paired with:
    Db hub hold x 10s x 10kg

Unilateral Leg press 2x3-5, 120s rest
30kg x 5 - 35kg x 5

Contrast set in details:
Staggered stance trapbar deadlift 120kg
Peak Power: : 1174 Kw - 136 Kw: set 1, rep 2 (HR: 1430)
Average Power: 1.080,9 Kw - 98.9 Kw: (HR: 1.211,5)
Lowest Power: 964 Kw - 40 Kw: set 4, rep 1 (HR: 1031)
Peak Horse Power : 1574 Hp - 183 Hp: set 1, rep 2 (HR: 1918)
Average Horse Power : 1450 Hp - 132 Hp (HR: 1624)
Lowest Horse Power : 1293 Hp - 53 Hp: set 4, rep 1 (HR: 1383)
Peak Velocity: 0.89 m/s - 0.09 m/s: set 1, rep 2 (HR: 1.01)
Average Velocity: 0,814 m/s - 0,05 m/s (HR: 0,888)
Lowest Velocity: 0.71 m/s - 0.04 m/s: set 4, rep 1 (HR: 0.75)
Peak Strength: 2010 N - 30 N: set 4, rep 3 (HR: 2083)
Average Strength: 1.874 N + 23 N improvement (HR:1.874)
Lowest Strength: 1703 N + 180 Newton improvement: set 2, rep 1 ( HR: 1703 )
Peak acceleration: 0.6 G + 0.01 G improvement: set 1, rep 2 ( HR: 0.6 )

Explosive glute bridge
Peak Power: 6336 Kw + 212 Kw improvement : set 1, rep 1 ( HR: 6336 )
Average power 4.558,15 Kw - 659,05‬ Kw (HR: 5.217,2)
Lowest Power: 2093 Kw - 2014 Kw: set 1, rep 2 (HR: 4474)
Peak Horse Power : 8497 Hp + 285 Hp improvement : set 1, rep 1 (HR: 8497)
Average Horse Power : 6112 Hp - 884 Hp (HR: 6996)
Lowest Horse Power : 2807 Hp - 2701Hp: set 1, rep 2 (HR: 6000)
Peak Velocity: 3.21 m/s + 0.14 m/s improvement: set 2, rep 3 (HR: 3.21)
Average Velocity: 2,59 m/s - 0.17 m/s (HR: 2.79)
Lowest Velocity: 1.49 m/s - 1.0 m/s: set 1, rep 2 (HR: 2.53)
Peak Strength: 3034 + 12 N improvement: set 1, rep 1 (HR: 3034)
Average Strength: 2.661 N - 165.7 N (HR: 2.827.15)
Lowest Strength: 2171 N - 477 N: set 1, rep 2 (HR: 2648)
Peak acceleration: 2.87 G + 0.09 G improvement: set 1, rep 1 (HR: 2.87)

Band resisted Glute bridge
Peak Power: 2765 Kw - 174 Kw: Set 4, rep 2 (Highest rated: 3609)
Average Power: 2.280,8 Kw - 71,42 Kw (Highest rated: 2.577,37)
Lowest Power: 1735 Kw - 141: Set 2, rep 3 (Highest rated: 2082)
Peak Horse Power: 3708 Hp - 233 Hp: set 4, rep 2 (HR: 4184)
Average Horse Power: 3059 Hp - 95 Hp (HR: 3408)
Lowest Horse Power: 2327 Hp - 189 Hp: set 2, rep 3 (HR: 2792)
Peak Velocity: 2.69 m/s + 0.01 m/s improvement : Set 4, rep 2 (Highest rated: 3,15)
Average Velocity: 2,36 m/s - 0.05 m/s (Highest rated: 3007)
Lowest Velocity: 2.02 m/s - 0.08 m/s: Set 2, rep 3 (Highest rated: 2,23)
Peak Strength: 1584 N - 12 N: Set 3, rep 2 (Highest rated: 1752)
Average Strength: 1.445,6 N - 298,22 N (Highest rated: 1743,85)
Lowest Strength: 1298 N - 56 N: set 3, rep 5 (Highest rated: 1404)
Peak acceleration: 2.28 G - 0.16 G: Set 4, rep 2 (Highest rated: 2,74)

Explosive glute bridge
Peak Power: 5332 Kw: Set 1, rep 6 (Highest rated: 5332)
Average Power: 4608.8 Kw (HR: 4608.8)
Lowest Power: 3956 Kw, set 4, rep 6 (HR: 3956)
Peak Horse Power: 7150 Hp, set 1, rep 6 (HR: 7150)
Average Horse Power: 6179 Hp (HR: 6179)
Lowest Horse Power: 5305 Hp, set 4, rep 6 (HR: 5305)
Peak Velocity: 2.90 m/s: Set 3, rep 2 (HR: 2.90)
Average Velocity: 2,59 m/s (HR: 2.59)
Lowest Velocity: 2.33 m/s: 4, rep 3 (HR: 2,33)
Peak Strength: 2952 N: Set 1, rep 6 (HR: 2952)
Average Strength: 2.672,3 N (HR: 2.672,3)
Lowest Strength: 2394 N: set 4, rep 6 (HR: 2394)
Peak acceleration: 2.76 G: Set 1, rep 6 (HR: 2,76)

So finally added the fourth and last pairing for the french contrast set.