T Nation

I lost my will to live with this shitty program! Fuck you program!


#1

Hey there and welcome to my log of Strength, Speed & Power.

I'm a competitive Grappler with some ten years of experience and this here training is geared towards that.

I've been running this program since new year and so far it has brought me great results.

Not sure what else there is to say, so I'll get right into it.

Saturday 12.07.14

Pull + Hip

A1 Overhead medball slams, w.cueing, 10x3
10 x 8.8lbs mb

A2 Wide grip pull ups w. accommodating resistance 10x3
1 x green band one time around the db
1 x gb x2
1 x gb x3
1 x gb x4
1 x gb x5
1 x gb x6
1 x gb x7
1 x gb x1 plus 11 lbs
1 x gb x2 plus 11 lbs
1 x gb x3 plus 11 lbs

A3 Overhead medball slams w.cueing, 10x3, 120s rest
10 x 8.8lbs mb

B1 Explosive band glute bridge 10x3
10 x blue band, varoius lengths

B2 BB glute bridge 10x3
1 x 320
1 x 342
1 x 364
1 x 408
1 x 452
1 x 474
1 x 485
1 x 496
1 x 507
1 x 529

B3 Explosive bw glute bridge 10x3, 120s rest
10 x bw

C Accessory Glute bridge
Standing calf raises
2 x 60 x 8
Tibialis anterior db lift
2 x 28 x 20

D Acc pull up
alternating cable curls. 2right, 2left etc.
1 x 44 x 50 reps / 25 r&l
1 x 55 x 28 reps / 14 r&l


#2

Monday 14.07.14

Push + Quad dominant

A1 Explosive Medball crossover push ups 8x2 each side
8 x bw

A2 Unilateral db press 8x3
1 x 71
1 x 71
1 x 77
1 x 77
1 x 82
1 x 82
1 x 82
1 x 88

A3 Unilateral medball wall throws 8x3, 120s rest
8 x 6.6 lbs medball

B1 Low box squat jumps 5x3
5 x bw

B2 Zercher squat 5x3
1 x 187
1 x 187
1 x 193
1 x 204
1 x 215

B3 Squat jumps 5x3, 120s rest
5 x bw

C Accessory Dp press
Cabel press downs
1 x 44 x 30
1 x 44 x 20

Db shoulder press
1 x 27.5 x 15
1 x 27.5 x 12

  • Took one scoop to many of my pre workout product which kept my puls at 140 during the entire workout. 45 min after I'm feeling nauseaus as hell and i've got grappling class in less than an hour.

Anyways, I was surposed to have had 10 sets in the first and Acc exercises for the squat as well, but to much lying on the floor trying to breathe we ran out of time.


#3

Tuesday 15.07.14

Yesterdays training was a bit of a detour since along with Wednesdays & Saturdays, Mondays are the hardest grappling wise, and doing both grappling and strength training those days are to much for my recovery.

Normaly my strength training is done on Tuesdays, Thursdays & Sundays. I do occasionally get a training in on Saturdays though, but only when I'm not rolling.

Having that said, I was completely toast after yesterdays grappling which started less than 30 min after the strength session. Woke up around 14 pm feeling like overcooked spaghetti and decided to skip bjj class for recovery.

Fell a sleep on the couch for a few hours and ready to go when I woke up. Bjj class had already started though, so went to the gym instead which is fine, since it allows me to get back on track in that regard, taking tommorow off and back again Thursday.

Pull + Anti rotation, Rotation & Neck

25 min warm up. Treadmill, Mobility drills, Foam rolling

A1 Bar2bar band rows with verbal cueing, 10x3
1 x bw no band, starter set.
9 x yellow band double.

A2 Wide grip power rows with verbal cueing, 10x3
1 x 168
1 x 168
1 x 168
1 x 174
1 x 174
1 x 168
1 x 168
1 x 168
1 x 168
1 x 168

A3 Bar2bar rows with verbal cueing, 10x3, 120s rest
10 x bw

B Tall kneeling Pallof press with 2s hold in peak position
1 x 55 x 10
1 x 55 x 10
1 x 69 x 10
1 x 77 x 8

C Cook bar half kneeling full core rotations
1 x 33 x 10
1 x 33 x 10
1 x 36 x 8

D Neck harness, Work up to a five
1 x 11 x 25
1 x 22 x 20
1 x 33 x 6

15 min of stretching

  • Some dude was staring at us the whole time while laughning, eventually trying to film us with his phone. He didn't though since he realized we were looking at him. After we finished rowing he decided to give it a shot as well, making sure we noticed him. We did and he suddenly wished we hadden't.

#4

Program parameters has been cirkeling around 5x3 and 5,4,2,2,1,1, switching between the two when stagnation occurs in one or the other. Every now and then we mix things up a bit though, and a few months ago we decided to ramp the volume up, going for a 10x3. Worked fine for a while, but fatigue has become a real problem the last few weeks and not just when lifting.

christian thibaudeau said it best; Chase performance, not fatigue and with that in mind, we're going back to the old parameters staring Friday.

Thursday 17.07.14

Hip dominant + vp

30 min warmup, treadmill, Mobility, foam rolling.

A1 Explosive band glute bridge w. verbal cuing, 10x3
10 x blue and yellow band

A2 Sumo dl 10x3
1 x 215
1 x 215
1 x 248
1 x 270
1 x 270
1 x 286
1 x 308
1 x 320
1 x 325
1 x 330
- Really dislike the sumo version.

A3 Explosive bw glute bridge w. verbal cueing, 10x3, 120s rest
10 x bw

B modified bottom up plate press
1 x 22 x 10
1 x 22 x 10
1 x 22 x 10

C Asymetrical bottom up plate farmers walk
1 x 22 x 10/10 x 2
1 x 22 x 10/10 x 2
1 x 22 x 10/10 x 2
- 10 steps forward & backwards x2 pr set

D Half kneeling landmine press
1 x 22 x 7
1 x 33 x 7
1 x 33 x 7

  • 20 min of streching

#5

What program are you actually doing?

How long have you been grappling for? What belt do you have?

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#6

It's Moonshine, handcraftet. Something I've been working on for a few years.

About ten years. Started out in BJJ, got my blue belt that same year. The year after I was due for purple, never got it though. Quit a few weeks short of the promotion. Had fallen out of favor with the gi and wanted to focus on No-GI. Been doing that ever since.

Just recently took up bjj again.


#7

I really dislike Sundays! They are the messengers of Mondays and I hate Mondays!

On the bright side, Sunday means training and I love training.

On the not so bright side, I almost cut my thumb in half yesterday while preparing dinner.

Hurt like shit while training. Speaking of.. Let's look at today's workout.

Sunday 20.07.14

Pull + Acc & Vp

A1 Overhead medball slams 7x3, 30s rest
7 x 6.6 mb

A2 Verbal cued Neutral grip pull up with accomidating resistance 7x3, 30s pause
1 x green band 2 x around db
1 x gb 2x + 5.5
1 x gb 2x + 11
1 x gb 2x + 16.5
1 x gb 2x + 22
1 x gb 2x + 27.5
1 x gb 3x
- We tested the band's resistence and when it's around the db 7 times, the 71.6 db lifts of when we reach the peak position.

A3 Overhead medball slams 7x3, 2 min rest
7 x 6.6 mb

B modified bottom up plate press
1 x 22 x 10
1 x 27.5 x 10
1 x 22 x 10

C Asymetrical bottom up plate farmers walk
1 x 27.5 x 10/10 x 2
1 x 27.5 x 10/10 x 2
1 x 27.5 x 10/10 x 2 Figure eight.
- 10 steps forward & backwards x2 pr set

D Half kneeling landmine press
1 x 22 x 10
1 x 33 x 7
1 x 38.5 x 7

Acc Pull up:
Cable curls 55 x 20, 55 x 14

Program looks like this:

The foundation is built upon a Pull, Push, VP, PC, Quad dominant & Core "split" though I don't think of it in that regard. It's movement patterns. The program it self relies on contrast's and PAP.
Most days have three or four different exercises, one for each week or cycle. When all cycles have been completed, cycle one starts again.
Most days are built with one unilateral cycle and two or three bilateral.
There are also some accessory exercises added to most days like Biceps curls for Pull day. Accessory exercises are always high rep.
Every strength exercise is paired up with another exercise both before and after.


#8

Wednesday 23.07.14

Push + PC

A1 Verbal cued Band resisted klap push ups 5x3, 30s rest
5 x blue band

A2 Decline bench press with accomidating resistance 5x3 + F, 30s rest
1 x 154
1 x 160
1 x 165
1 x 165
1 x 165
Feeder: 88 x 22 w acr.
- accomidating resistance: 2 "thin" green bands.

A3 Verbal cued klap push ups 5x3, 120s rest

B1 VB Explosive band resisted glute bridge 5x3, 30s rest
2 x blue band
3 x blue band double

B2 Deadlift w. accomidating resistance 5x3 + F, 30s rest
1 x 198
1 x 209
1 x 220
1 x 231
1 x 243
Feeder: 132 x 10 switched to mix grip, 132 x 6
accomidating resistance: 1 thick green band

B3 VB explosive bw glute bridge 5x3, 120s rest
5 x bw


#9

Thursday 24.07.14

30 min warmup. Mobility drills, backward, sideways, forward treadmill running, mobility drills.

Quad Dominant + Core

A1 VBC High box squat jumps 5x3, 30s rest
5 x bw

A2 High rack band Zercher squat 5x3 + F, 30s rest
1 x 154
1 x 165
1 x 176
1 x 187
1 x 198
Feeder: 88 x 20
Accomidating resistance: 2 "thin" blue bands"

A3 VBC High bow squat jumps 5x3, 120s rest
5 x bw

B1 Lateral Band resisted sit ups 2 x 10
2 x blue band
- https://www.youtube.com/watch?v=YUdV_dlLL7I
- Kept the band in place though, ending with it overhead, making it an anti-lateral flexion exercise. That's not me btw.

B2 Hanging knee raise with alternating resistance 2 x 10
2 x 10 x 4kg mb
- https://www.youtube.com/watch?v=zxZb0tH5Z4g

B3 Anti rotation / rotation mb catch & throws 2 x 15
2 x 4kg mb

15 min mobility stretching


#10

Friday 25.07.14

We just recently opened the doors to our new gym and the place is a mess and still being worked on. So for the past month and a half I haven't been on the mats more than twice a week and it's killing me. I'm used to being on the mats at least once a day and all this surplus energy I have now needs to be delt with, so atm I'm just gonna bang it out in the weight room instead. Makes a den't in the gas tank which alleviates some of the craving, but my mind is so starved that I'm dreaming of rolling. Better get the place done and ready and be quick about it!

Pull + Acc + Vp & neck

1 hour warmup: Talking, Mobility drills, Treadmill backward, sideways, forward running, Mobility drills, More talking.

A1 VBC Overhead medball slams 5x3, 30s rest
5 x 6.6 lbs mb

A2 VBC Band resisted (acc res) wide grip pull ups 5x3 + F, 30s rest
1 x green band 2 times around the db
1 x gb 2x + 8.3 lbs
1 x gb x2 + 13.7 lbs
1 x gb x2 + 24.8 lbs
1 x gb x3 + 2.7 lbs
Feeder: 14 reps x bw

A3 VBC Overhead medball slams 5x3, 120s rest
5 x 11 lbs medball

B Bottom up press
1 x 22 lbs db x 15
1 x 33 lbs plate x 6
1 x 22 lbs plate x 10
- No problem baning out those reps with the right arm. Left arm though.. almost shiftet to a skull crusher with the 33.

C unilateral bottom up square farmers walk
1 x 22 lbs db x 1 square, left & right
1 x 22 lbs plate x 1
1 x 33 lbs plate x 1
1 x 22 lbs plate x 1
- 1 square: 5-6 steps forward & backwards. 3-4 steps sideways.

D Half kneeling landmine press
1 x 27.5 lbs x 10
1 x 38.5 lbs x 8
1 x 44 lbs x 5

Acc Pull up:
unilateral cable curls
1 x 44 lbs x 15

20 min mobility strethcing

  • We're having some 32 degrees atm and the gym I'm using don't believe in air conditioning. That and to much training these last two weeks have left me pretty weak. So even though I'm properbly going to spontaneously combust with all that exess energi I'm going to take a break until Tuesday.

#11

Monday 28.07.14

Normal training schedule will begin next week so we'll be cutting the program structure into half, only doing one movement pr session, every other day. Core exercises will be a stable every session though but low volume.

Day 1, Cycle 1: Quad dominant + Anti core rotation / rotation

A1 VBC High box squat jumps 5x3, 30s rest
5 x bw

A2 High rack band Zercher squat 5x3 + F, 30s rest
1 x 160
1 x 171
1 x 176
1 x 181
1 x 204
Feeder: 93 x 20
ACR: Two "thin" blue bands on the lowest handle.

A3 VBC Low box squat jumps 5x3, 120s rest
5 x bw

B Anti rotation / rotation mb catch & throws 1 x 20
1 x 4kg mb


#12

Wednesday 30.07.14

Day 2, Cycle 1: Pull

A1 3 point static Grapplers pull up holds 5x3, 30s rest
5 x 3x3x6s

A2 Grappler pull ups 5x3 + F, 30s rest
5 x bw
Feeder: 7/7

A3 3 point static Grapplers pull up holds 5x3, 30s rest
5 x 3x3x6s

Skipped core today, exhausted after grappling.


#13

Friday 01.08.14

20 min warmup, Forward backward sideways treadmill running, Mobility drills,activation drills and lots of warm up sets.

Day 3, Cycle 1: PC

A1 VBC explosive band resisted glute bridge 5x3, 30s rest
2 x Blue band
3 x Blue band + Yellow band

A2 BB glute bridge 5x3 + F, 30s rest
1 x 479.5
1 x 489.8
1 x 501.5
1 x 512.5
1 x 534.6 PR
Feeder: 220 x 25

A3 VBC explosive bw glute bridge 5x3, 120s rest
5 x bw

B Lateral band resisted anti rotational sit up
1 x 15/15 wellow band

15 min stretching & mobility drills


#14

Sunday 03.08.14

Day 4, Cycle 1: Push

A1 VBC narrow grip explosive push up 5x3, 30s rest
5 x bw

A2 Band resisted narrow grip bp 5x3 + F, 30s rest
1 x 110
1 x 115.7
1 x 115.7
1 x 121
1 x 121
Feeder: 88 x 14
ACR: 2 yellow bands

A3 Medball drop throws 5x3, 120s rest
6.6 lb mb

B Anti rotation: half kneeling pallof press
1 x 44 x 20


#15

Tuesday 05.08.14

Day 1, Cycle 2: Pull

A1 VBC TRX lawnmover rows 5x3, 30s rest
5 x bw

A2 Explosive single DB rows 5x3 + F, 30s rest
1 x 82.6
1 x 88
1 x 93.6
1 x 99
1 x 104.7
Feeder: 66 x 15

A3 VBC TRX lawnmover rows 5x3, 120s rest
5 x bw

B Lateral band resisted anti rotational sit up
1 x 16/16 yellow band


#16

Thursday 07.08.14

Day 2, Cycle 2: PC

A1 VBC Explosive band glute bridges 5x3, 30s rest
5 x yellow & blue band

A2 Band resisted DL 5x3 + F, 30s rest
1 x 204
1 x 215
1 x 226
1 x 237
1 x 248
Feeder: 132 x 18

A3 VBC explosive glute bridges 5x3, 120s rest
5 x bw

B band resisted anti-lateral flexion sit ups
1 x 5 x blue band
1 x 5 x blue band


#17

Saturday 09.08.14

Just got diagnosed with IBS yesterday, which left me unable to sleep at all last night. I wish it was something else, since IBS can't be treated yet, but at least it's comforting to finally have a diagnosis. Things are about to get complicated though. Can't eat shit anymore without getting into trouble.

Anyways, not having slept last night I need to stay awake or I'm just going to wake up half way through the night, so I thought why not go to the gym, and I did and it was beautiful.. not really.

Day 3, Cycle 2: Quad

20 min warmup. Treadmill, mobility drills, foam roller.

A1 Low box squat jumps 5x3, 30s rest
5 x bw

A2 Zecher squat 5x3, 30s rest
1 x 193
1 x 193
1 x 198.5
1 x 209.5
1 x 220.5 PR
- I was to exhausted for the feeder.. Lack of sleep etc.

A3 High box squat jumps 5x3, 120s rest
5 x bw

15 min mobility drills and stretching


#18

Sunday 10.08.14

Day 4, Cycle 2: Push

A1 VBC Bridge medball throws 5x3, 30s rest
5 x 8.8 lb mb

A2 Band resisted dips 5x3 + F, 30s rest
1 x 33lb
1 x 38.5
1 x 41.3
1 x 44
1 x 49.6
ACR: 1 thick green band 3 times around bottom of rack: around 77lb at top position
Feeder: 26 reps x bw PR

A3 VBC klap push ups 5x3, 120s rest
5 x bw


#19

Enough with the stupid lb, I'm going to record in KG's from now on.

Day 1, Cycle 3: PC + Pull

20 min warmup.

A1 VBC Explosive band bridges 5x3, 30s rest
2 x blue & yellow thin bands
3 x blue & yellow thin bands, yellow double.

A2 Floor dl 5x3, 30s rest
1 x 125 kg
1 x 130 kg
1 x 140 kg
1 x 150 kg
1 x 170 kg

A3 VBC Explosive bw bridges 5x3, 120s rest
5 x bw

B1 VBC Bar2bar band resisted pulls 5x3, 30s rest
2 x blue band
3 x blue & green

B2 Power rows 5x3 + F, 30s rest
1 x 80
1 x 90
1 x 90
1 x 90
1 x 90
Feeder: 60kg x 30 reps

B3 VBC Bar2bar rows, 5x3, 120s rest
5 x bw

I fucking hate commercial gyms. People starring at us like idiots. Getting approached by more than a few people telling us how we are doing it wrong. Hate it.


#20

Thursday 14.08.14

Day 2, Cycle 3: Push + Core

A1 VBC medball chest pass into wall 5x3, 30s rest
5 x 4kg mb

A2 Decline bp 5x3, 30s rest
1 x 85
1 x 87.5
1 x 90
1 x 92.5
1 x 95

A3 VBC klap push ups 5x3, 120s rest
5 x bw

B Pallof press with rotation. 3:1
1 x 25 x 5 - 3 pallof presses, 1 rotation = 1
1 x 27.5 x 4
1 x 29 x 3

15 min streching