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.