Week: 2
Phase: 1 Isometric
Day: 1
A1: Trap Bar Deadlift 4x3 - Tempo:[E2S7CX]
120
125
130
130
A2: Banded Glute Bridge 4x8 - Tempo:[E2S7CX] - RP: 3 Min
B1: Neutral Width Bench Press 5x3 - Tempo:[E2S7CX]
60
65
70
75
B2: Band External Rotation 4x10 - Tempo:[E2S2C2] - RP: 3 Min
C1: BB Seal Row 5x3 - Tempo:[E2S7CX]
60
60
62.5
65
67.5
C2: Band Shoulder Protraction 5x8 - Tempo:[E2S3C2] - RP: 3 Min
Double BB Fat End Hold 3x45 sec - RP: 2 Min
25
26.25
27.5 *2
Lying Bench Neck Flexion 2x60 - RP: 2 Min
DB Hammer Curls 4x5 - Tempo:[E2S7CX]
15
15
17.5
17.5
Week: 2
Phase: 1 Isometric
Day: 2
A1: Neutral Width Leg Press 6x3 - Tempo:[E2S7CX]
142.5
150
155
160
165
170
A2: Copenhagen Plank 6x15 sec - RP: 3 Min
B1: Incline Neutral Width Bench Press 5x3 - Tempo:[E2S7CX]
55
60
65
65
70
B2: Banded Facepulls 5x5 - Tempo:[E2S7C1] - RP: 3 Min
C1: Neutral Grip Pull Up 5x3 - Tempo:[E2S7CX]
Bw
1.25
2.5
3.75
5
- Top Static Position On the Way Down
C2: Scap Pull Down 5x5 - Tempo:[E2S7C1] - RP: 3 Min
65
75
85
95
105
Leg Extension 3x6 - Tempo:[E1S7CX] -RP: 2 Min
60
65
70
Finger Extension Glove 3x10 - Tempo:[E1S7C1] - RP: 2 Min
Week: 2
Phase: 1 Isometric
Day: 3
A1: BB Hip Thrust 4x4 - Tempo:[E2S7CX]
90
105
120
130
A2: Side Lying Glute Med Leg Raise 4x8 - Tempo:[E3S2C3] - RP: 3 Min
B1: Seated BNT Press 5x3 - Tempo:[E2S7CX]
40
42.5
45
45
45
B2: DB Seal Scarecrows 5x5 - Tempo:[E2S7CX] - RP: 3 Min
2
2
3
3
3
DB Seal Row 5x3 - Tempo:[E2S7CX] - RP: 3 Min
22.4
27.5
27.5
30
32.5
Lying Bench Neck Extension 2x60 - Tempo:[E2S1C2] - RP: 2 Min
Seated DB Hammer Curls 4x5 - Tempo:[E2S7CX] - RP: 2 Min
17.5
15
15
15
Week: 2
Phase: 1 Isometric
Day: 4
A1: Narrow / Feet together leg press 7x3 - Tempo:[E2S7CX]
130
132.5
135
137.5
142.5
145
147.5
A2: Swizz ball hamstring curls 7x7 - Tempo:[E2S3C2] - RP: 3 Min
B1: Machine Row 7x3 - Tempo:[E2S7CX]
25
25
27.5
30
32.5
35
37.5
B2: Band Shoulder protraction 7x5 - Tempo:[E2S7C2] - RP: 3 Min
C1: Band External rotation 3x10 - Tempo:[E2S7C2]
C2: BB Upright Row 3x4 - Tempo:[E2S7C2] - RP: 3 Min
25
27.5
25
Leg Extension 3x6 - Tempo:[E2S7CX] - RP: 2 Min
65
75
85
Finger Extension Glove 2x10 - Tempo:[E1S7C1] - RP: 2 Min
Side Plank 2x45
Week 3
Phase 1
Day 1
A1: Trap Bar deadlift 4x5 - Tempo:[E2S5CX]
112.5
112.5
112.5
112.5
- Supposed to have been 115 throughout all the sets
A2: Banded glute bridge 4x8 - Tempo:[E2S5C1] - RP: 3 Min
B1: Neutral width BB bench press 3x5 - Tempo:[E2S5CX]
65
67.5
70
B2: Band external rotation 3x10 - Tempo:[E2S5C2] - RP: 3 Min
BB Seal row 5x6 - Tempo:[E2S5CX] - RP: 3 Min
57.5
60
60
62.5
60
Double BB Fat end hold 3x30 sec - RP: 2 Min
25
27.5
30
DB Hammer curls 4x6 - Tempo:[E2S5C1] - RP: 2 Min
15
15
15
15
Lying Bench neck flexion 2x50 - Tempo:[E1S1C1] RP: 2 Min
Week 3
Phase 1
Day 2
A1: Neutral width leg press 6x5 - Tempo:[E2S5CX]
127.5
135
145
150
155
157.5
A2: Copenhagen plank 6x15 sec - RP: 3 Min
B1: Incline BB Bench Press 4x5 - Tempo:[E2S5CX]
62.5
62.5
62.5
62.5
B2: Band Face pulls 4x8 - Tempo:[E2S5C1] - RP: 3 Min
C1: Neutral grip pull up 3x6 - Tempo:[E2S5CX]
bw
bw
bw
C2: Scap pull down 3x8 - Tempo:[E2S5C1] - RP: 3 Min
75
85
95
Leg extension 3x6 - Tempo:[E1S5C1] - RP: 2 Min
75
85
90
Week 3
Phase 1
Day 3
A1: BB Hip Thrust 4x6 - Tempo:[25X]
85
95
105
115
A2: Side Lying Glute Med Leg Raises 4x8 - Tempo:[323] - RP: 3 Min
B1: Seated BB BNT Vertical Press 4x5 - Tempo:[25X]
42.5
42.5
42.5
42.5
B2: DB Scarecrows 4x8 - Tempo:[252] - RP: 3 Min
3kg
DB Seal Row 5x6 - Tempo:[25X] - RP: 3 Min
27.5
30
32.5
30
30
DB Hammer Curls 4x3 - Tempo:[25X] - RP: 2 Min
20
20
20
20
Lying Bench Neck Extensions 2x50 - Tempo:[E2S2C2] - RP: 2 Min
Bw
Bw
Week 3
Phase 1
Day 4
A1: Narrow / Feet together leg press 6x5 - Tempo:[25X]
127.5
130
135
142.5
147.5
152.5
A2: Swizz ball hamstring curls 5x6 - Tempo:[232] - RP: 3 Min
B1: Machine Row 6x4 - Tempo:[25X]
22.5
25
27.5
30
32.5
35
B2: Band Shoulder protraction 6x5 - Tempo:[252] - RP: 3 Min
C1: Band External rotation 3x10 - Tempo:[232]
C2: Seated BNT VP 3x3 - Tempo:[252] - RP: 3 Min
40
42.5
45
Leg Extension 4x5 - Tempo:[25X] - RP: 2 Min
85
90
95
100
Finger Extension Glove 2x10 - Tempo:[E1S7C1] - RP: 2 Min
Week 5
Phase 2: Concentric
Day 1
Sitting Alternating Hamstring Curls 2x10 - Tempo:[212] - RP: 2 Min
25
25
A1: Banded Side lying glute med raise 4x6 - Tempo:[212]
A2: Trap Bar Deadlift 4x4 - Tempo:[11x] - RP: 2.45 Min
120
125
130
135
- Supposed do be banded pulling forward but the bands must have been stolen
B1: Banded Facepulls To External Rotation 4x8 - Tempo:[212]
B2: Trap Bar Floor Press 4x5 - Tempo:[20x] - RP: 2.45 Min
70
72.5
75
77.5
C1: Banded Shoulder Protraction 6x10 - Tempo:[202]
C2: BB Seal Row 6x6 - Tempo:[11x] - RP: 2.45 Min
60
70
75
75
70
70
D1: Plate Hold 3x15 seconds
2x10kg plates
2x10kg plates
25kg plate
D2: BB Shrugs 3x10 - Tempo:[111] - RP: 2.45 Min
40
50
60
E1: Alternating DB Hammer Curls 4x5 - Tempo:[11x]
20
20
22.5
20
E2: Lying Bench Neck Flexion 2x60 - RP: 2 Min
Week 5
Phase 2
Day 2
A1: Neutral Width Leg Press 6x4 - Tempo:[20X]
172.5kg
177.5
182.5
187.5
192.5
202.5
A2: Dynamic CPH Plank 6x8 - Tempo:[212] - RP: 3 Min
B1: Low Band Row 4x10 - Tempo:[222]
B2: BB Bench Press 4x5 - Tempo:[20X] - RP: 3 Min
70
72.5
75
77.5
C1: Supine Elbow Shoulder Protractions 8x8
C2 Wide Neutral Grip Cable Row 8x8 - Tempo:[201] - RP: 3 Min
55
57.5
60
60
60
60
60
60
Supine Bench Cervical Neck Glides 2x45 - Tempo:[111] - RP: 2 Min
Leg Extension 4x6 - Tempo:[11X] - RP: 2 Min
95
100
105
110
Week 5
Phase 2
Day 3
A1: Lying Glute med leg raise 4x10 - Tempo:[212]
A2: BB hip thrust 4x6 - Tempo:[11X] - RP: 3 Min
100
110
120
130
B1: DB Seal Scarecrows 4x8 - Tempo:[111]
3
3
3
4
B2: Sitting BNT VP 4x5 - Tempo:[20X] - RP: 3 Min
42.5
45
47.5
47.5
C1: Band Shoulder Protraction 6x6 - Tempo:[211]
C2: DB Seal Row 6x6 - Tempo:[11X] - RP: 3 Min
30
32.5
35
35
32.5
32.5
Prone Bench Neck Extensions 2x55 - Tempo:[111] - RP: 2 Min
DB Hammer Curls 5x3 - Tempo:[11X] - RP: 2 Min
22.5
22.5
22.5
20
20
Been at it with the intro program for a good while now so I decided to make some changes.
As of today the program will look as follows
Monday: Heavy lifting
Tuesday: Off/Mobility/Stretching/Yoga
Wednesday: Conditioning
Thursday: Off/Mobility/Stretching/Yoga
Friday: Heavy lifting
Saturday: Off/Mobility/stretching/Yoga
Sunday: Conditioning
Seeing as today is Sunday conditioning was the name of the game.
Today’s training:
10 x 500 meter run on the treadmill
1: 11.0 kmt = 2:51s
2: 11.02 kmt = 2:47s
3: 11.04 kmt = 2:45s
4: 11.06 kmt = 2:43s
5: 11.08 kmt = 2:41s
6: 12.0 kmt = 2:39s
7: 12.02 kmt = 2:37s
8: 12.04 kmt = 2:33s
9: 12.06 kmt = 2:31s
10: 12.08 kmt = 2:28s
Pretty easy but as I haven’t done any real conditioning including running the past year or so I didn’t want to go to hard. I’ll up the intensity over time and should be hitting some more challenging workouts within a month or so.
Nutrition wise I’ll be following the warrior diet on conditioning days fasting anywhere from 16-20 hours on those days, which would be Wedsnesdays and Sundays.
Haven’t put to much thought into today’s meal window but I’m thinking of something in the lines of soup with different greens, tofu and nudles and maybe a huge salat with lots of avocado, nuts and well greens.
The government decided to lock down half the city I live and as of today all gyms are yet again closed as is all other sports facilities along side other less so interesting aspects of society.
As such yesterday’s training was something of an experience as more people than usual were training due to the fact that it would be their last in what will be a long time. Usually the place is pretty packed with people and it’s often times hard to get to what ever equipment youre after. This was on a whole other level though and as the place is under re-construction there is only one toilet available at the moment.
20 minutes in I had to use that one toilet but the que was maybe 20 people long so I thought I just had to hold it. 30 minutes later I had to pack my bag and actually run home as I had to go that bad.
Needles to say it wasn’t the best training overall and didnt get much in.
Week 5
Phase 2
Day 4
Narrow / Feet together leg press 5x3 - Tempo:[10X] - RP: 3 Min
160
162.5
165
167.5
175
Seal row 6x4 - Tempo:[11X] - RP: 3 Min
60
62.5
65
70
70
72.5
Seated BNT VP 5x3 - Tempo:[101] - RP: 3 Min
42.5
45
47.5
50
45
Also - Been going to different Chiropractors during the past year as I began experiencing some discomfort in my back and spine alongside a change in gait.
Probably spent the around 2k usd getting treatment that didn’t have any effect but today I went to another chiropractor who finally and almost immediately gave me a diagnosis.
Apparently I have something called trendelen burg gait which is a drop of the hip on my right side this case. It seems my right Glute medious no longer has any nerve signals coming through and as such can’t stabilize the hip which then drops. This would then explain why squatting gives me impingement pain on that side something I have been dealing with which is why leg presses are on the program as they dont cause discomfort.
Good news though is that it doesnt affect my jiu jitsu or wrestling.