B: Low block cleans 5x3+F, 90-120s rest, mobility: Side lying thoracic twist x 10
1:50 - 2:50 - 3:50 - 4:50 - 5:52.5 - F:40kg x1 every 10s x 5min
Feeder set is done explosively as well
B: High block cleans 5x3+F, 90s rest, mobility: Weighted side lying thoracic twist x 10
1:50 - 2:50 - 3:50 - 4:52.5 - 5:52.5 - F:42.5kg x1 every 10s x 5min
Feeder set is done explosively as well
I haven’t had any instruction at this or any other exercise for that matter. Read articles etc but never had any hands on instruction which makes me almost 100% autodidact. So even though my technique is pretty good, there’s plenty of room for improvement. At the moment I’m working on getting my tripple extension in unison, rather than letting my ego get onto the heavy pulling. which isn’t that heavy.
i do feel like I’m getting a little bit better by the day, but I’m still only getting 3 maybe 4 really good cleans where everything falls into place.
Bulletproofing:
Standing neck extensions 7 & 8 rep combi for max rounds with 30s rest between rounds
16kg x 8 reps & 20kg x 7 reps
6 rounds
My neck is beginning to fatigue pretty fast now, so I’m going to lay off the extensions for a while, even though my upper traps have grown like an inch the past month, which I have no problems with and would like to continue with. I’ll begin to work on isometrics for a while and then come back to the extensions again
Bosu squat 3x10-20, 90s rest, mobility: Iron cross x 10
1:10 - 2:10 - 3:11
Left ankle is cramping so bad
MSE & Balance:
Turkish get up to single leg front balance, 90s rest, mobility: Glute/ham stretch x 30s
16kgx5 x5s front leg balance
Lying biceps armbar resist 3x20s x 3 positioner, 90s rest, mobility: hip circles x 10
1:Arm Bent x 3 - 2:arm 90 degrees x 3 - 3:Arm almost stretched x 3
Something new and exciting I’m working with.
Grip Work:
Plate flip 25kg x 5 flips every 60s
10 rounds
note: Double grip catch
I’m always looking for input guys and I know there’s a lot of smart people around here, so speak the fuck up.
I woke up unhappy with yesterdays workout, so I decided to do it again and add a little needed intensity to it, as well as a bit of neck and grip work.
General update:
I wrote the program a few years back when I began training with a student of mine. We both had tremendous gains in strength and power within a very short time and as such, I am very eager to copy the results once again. Repeating the program alone just isn’t possible as some of the exercises requires a partner. I thought I would either find a way to pull them off anyways or find alternative exercises. Neither has been the case so far and it’s pissing me off. The easy solution would be to get a new training partner but I’m just not a people person and socially speaking, it fits me perfectly to train alone as I don’t have to speak to anyone. Being honest with you guys, I find myself disliking most people I meet, but then, most people are either retarded or seriously retarded so no wonder.
The good news, among others, is that my grip training has been paying off. I’m finding myself being able to hold on not just longer before failing but I’m also finding myself able to hold on even when slippery or drenched in sweat. My grip strength is getting notorious around the gym.
I have a youtube channel where I’m uploading exercise videos and submission wrestling stuff. Go check it out if you want. The channel name is everything jiu jitsu.
VP: Single position handstand hold 10x30s, 90s rest B: Back against the wall, mobility: Elevated glute / hamstring stretch x 30s
10 x 30s
Bulletproofing:
Bosu wrestler neck bridge w/ pull over 3xmax, 90s rest, mobility: Weighted quad stretch x 30s
1:8kg kb x 12 - 2:12kg kb x 12 - 3:12kg kb x 10
Grip Work:
Horizontal baseball cable hold 3x, 90s rest
Pinky finger & thumb 1:7.5kgx10s - 2:10kgx10s - 3:12.5kgx10&8(Right/left)
Ring finger & thumb 1:7.5kgx15s - 2:10kgx10s - 3:12.5kgx8s
Middle finger & thumb 1:7.5kgx20s - 2:10kgx20s - 3:17.5kgx10/8.5(right/left)
Index finger & thumb 1:7.5kgx20s - 2:10kgx20s - 3:12.5kgx10s
I have limited extension control with especially my ring finger as it continues to bend while using the other fingers. It supported a few of the “heavier sets along the way”
The reason behind this setup was to work on the weakest links, namely the ring and especially the pinky fingers as they are definitely falling behind.
Grip Work:
Plate pinch
1: Pinky & thumb 1.25kg plate x 15s
2: Ring & thumb 2.5kg plate x 15s
3: Middle & thumb 5kg plate x 15s
4: Index & thumb 5kg plate x 15s
5: Pinky, ring & thumb 5kg plate x 10s
6: Pinky, ring, middle 10kg plate x 15s
7: all five fingers 25kg plate x 5s x 3
Pull:
Exercise: Static pull up
Grip: Baseball
Position: Top position
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:8.75 - 2:11.25 - 3:13.75 - 4:15 - 5:18.75 - 6:20 - 7:25 - 8:30 - 9:35 - 10:40
Finishing notes: I’m slightly loosing control of the scapula during the heavier sets and especially depression of the scapula is flunking. I’ll be using a lot of time focusing on control of the scapula with some direct scap exercises.
Exercise: Static scapula retraction row
Position: Straight arm retractions
Grip: Shoulder width straight bar
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:50 - 2:50 - 3:59 - 4:59 - 5:59 - 6:61.5 - 7:61.5 - 8:61.5 - 9:68 - 10:68
Finishing notes: Hyper extension during all sets. Not sure if it’s a problem or not, but I’m going to address it as such.
Exercise: Static scapula pulldown depressions
Position: Finishing position
Grip: Triangle handle
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:29 - 2:34 - 3:38 - 4:38 - 5:38 - 6:38 - 7:43 - 8:43 - 9:43 - 10:43
Posterior Chain:
Exercise: Static hyper extension
Position: Horizontal
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s
1-10 sets of 10 seconds.
Finishing notes: Floyd Mayweather back.
Bulletproofing:
Exercise: Harness neck extensions
Focus: Endurance
Set & reps: 2 sets of max reps: 1:7.5kgx100 - 2:7.5kgx100
Finishing notes: piece of cake. Could probably have done 300 without breaking a sweat.
Movement specific exercise:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Mobility: Glute & It band stretch x 30s
Set & reps: 2 sets of more than last time 1:20kgx25 - 2:25kgx25
Extra stuff:
Broke my nose yesterday during sparring. Initiated a deep half guard entry just as my student’s knee came blasting straight forward, hitting me directly on the nose. Fucking nasty sounding it was and loud too. Decided to straighten it out on the spot and keep sparring. Hit a spear double a few minutes later on my heaviest student so I had to put some effort into it. No rash guard and slippery as fuck, I rammed my nose into his belly area with a good amount of force. Jesus F… Christ that hurt. Had to straighten my nose out again.
It wasn’t all broken bones though as I got caught in a tight chinstrap which I was able to not only resist but also pull my head out of.
I get to showcase my grip strength every day during sparring which is blatantly a huge asset but this is first time I have really felt the effects of having a strong neck as well.
Pull:
Exercise: Static pull up
Grip: Baseball
Position: Top position
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:10 - 2:12.5 - 3:15 - 4:16.25 - 5:20 - 6:25 - 7:30 - 8:35 - 9:40 - 10:45
Finishing notes: PR on the last set. Not quite up as high as the previous sets but my chin would still be above or at least directly in front of it if I wasn’t using the baseball grip
Exercise: Static scapula retraction row
Position: Straight arm retractions
Grip: Shoulder width straight bar
Set & time: 10 sets of 12 seconds
Mobility: Glute & It band stretch x 30s 1:50 - 2:50 - 3:50 - 4:50 - 5:50 - 6:50 - 7:50 - 8:50 - 9:50 - 10:50
Finishing notes: Added 2 seconds
Exercise: Dynamic scapula depression
Setup: Dip stativ
Grip: Mixed
Set & Reps: 10 sets of 10 reps
Mobility: Glute & IT band stretch x 30s 1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw - 6:Bw - 7:Bw - 8:Bw - 9:Bw - 10:bw
Finishing notes: Having some slight inward rotation doing the ascend. Quick solution could be stretching the pecs prior and during the exercise.
Vertical Press:
Exercise: Handstand
Position: Straight arms
Grip: Mixed
Set & time: 10 sets of 32 seconds
Mobility: Glue & It band stretch x 30s 1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw - 6:Bw - 7:Bw - 8:Bw - 9:Bw - 10:bw
Finishing notes: Added 2 seconds
Bulletproofing:
Exercise: Harness neck extensions
Focus: Endurance
Set & reps: 2 sets of max reps: 1:12kgx35 - 2:12kgx30
Finishing notes: Somewhere above 10 reps left in the tank.
Movement specific exercise:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Mobility: Glute & It band stretch x 30s
Set & reps: 1 set of something 1:25kgx25
Grip Work:
Exercise: DB hold
Focus: Endurance
Grip: Normal
Set & time: 5 sets of above 20s 1:38kgx30s - 2:38x30s - 3:42kgx30s - 4:42x20s - 5:42x30s
Finishing notes: Screwed up the time on the 4th set.
Pull:
Exercise: Static pull up
Grip: Baseball
Position: Top position
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:11.25 - 2:13.75 - 3:16.25 - 4:17.5 - 5:21.25 - 6:26.25 - 7:31.25 - 8:35 - 9:40 - 10:46.25
Finishing notes: New PR again on that last set with 46.25kg which is 1.25kg more than last time. If my biceps tendons doesn’t rupture I’m counting on hitting 47.5kg’s next time.
Exercise: Static cable row - Part 1
Position: Fully retracted
Grip: Triangle grip
Set & time: 5 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:34 - 2:34 - 3:34 - 4:34 - 5:34
Exercise: Static cable row - Part 2
Position: Fully retracted
Grip: Straight bar
Set & time: 5 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:34 - 2:34 - 3:34 - 4:34 - 5:34
Push:
Exercise: Static bench press
Position: 120 degree angle
Grip: Wide
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:65 - 2:75 - 3:75 - 4:75 - 5:75 - 6:75 - 7:75 - 8:80 - 9:80 - 10:80
Exercise: Static bench press
Position: 90 degree angle
Grip: Wide
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:65 - 2:75 - 3:75 - 4:75 - 5:75 - 6:75 - 7:70 - 8:70 - 9:70 - 10:70
Bulletproofing:
Exercise: Paused lateral neck flexion
Set & reps: 3 sets of more than 10 reps
Focus: Endurance
Extra: 3-5 second pause in extension 1:5kgx15 - 2:5kgx15 - 3:5kgx15
Movement specific exercise:
Exercise: Alternating leg extension
Focus: Building muscle & strengthening Vastus medialis
Set & reps: 1 set of some reps 1:30kgx15
Exercise: Straight leg raise
Position: Armchair
Focus: Stronger abs
Set & reps: 4 sets of as many reps as possible until form begins to deteriorate 1:5 - 2:5 - 3:5 - 4:5 - 5:5
Grip Work:
Exercise: Band resisted alligator smash - Part 1
Grip: Plates
Focus: Endurance
Set & time: 6 sets of 20 seconds 1:2x5kgx1’st - 2:2x5kgx2’nd - 3:2x5kgx3’rd - 4:2x5kgx4’th - 5:2x5kgx5’th - 6:2x5kgx6’th
Finishing notes: I’m using a thin red band with markings for this exercise. first marking is obviously the easiest whilst the 6th marking is the hardest.
Exercise: Band resisted alligator smash - Part 2
Grip: Plates
Focus: Strength endurance
Set & time: 3 sets of 15 seconds 1:3x5kg - 2:3x5kgx1’st - 3:3x5kgx2’nd
Pull:
Exercise: Static pull up
Grip: Baseball
Position: Top position
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:12.5 - 2:15 - 3:17.5 - 4:18.75 - 5:22.5 - 6:27.5 - 7:32.5 - 8:36.25 - 9:40 - 10:47.5
Finishing notes: PR again - 47.5kg! Slightly better scapula control on the easier sets but still having trouble on the heavier ones.
Exercise: Static pull up
Grip: Baseball
Position: 90 degree angle
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:6.25 - 2:8.75 - 3:11.25 - 4:13.75 - 5:16.25 - 6:16.25 - 7:21.25 - 8:21.25 - 9:26.25 - 10:31.25
Legs:
Exercise: Alternating static leg extension
Position: Legs straight
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:30 - 2:30 - 3:35 - 4:35 - 5:40 - 6:40 - 7:45 - 8:45 - 9:45 - 10:40
Exercise: Static hip adduction
Position: Fully adducted & straight
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:47 - 2:54 - 3:61 - 4:68 - 5:75 - 6:81 - 7:88 - 8:95 - 9:81 - 10:81
Finishing notes: Just as much of an mse exercise.
Movement specific exercise:
Exercise: Alternating cotter sit up
Focus: Strength endurance
Set & reps: 2 sets of as many reps as possible until form begins to deteriorate 1:8kgx7 - 2:8kgx7
Finishing notes: Each side.
Grip Work:
Exercise: Cheap gripper
Focus: Volume over time
Set & reps: 20 reps between every second set done as fast as possible
THE WORKOUT: Pull:
Exercise: Static pull up
Grip: Baseball grip
Position: Top position
Set & time: 7 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:15 - 2:16.25 - 3:20 - 4:21.25 - 5:25 - 6:30 - 7:35
Finishing notes: Lat, grip & CNS - Everything was toast after last time. I’ll be either deloading or taking a complete break from pull ups for a while. Propably the first.
Exercise: Machine alternating static scapula retraction row
Grip: Somewhere between pronated & neutral
Position: Straight arms retractions
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s 1:40 - 2:47 - 3:54 - 4:61 - 5:68 - 6:68 - 7:75 - 8:75 - 9:81 - 10:88
Finishing notes: Feels like the left side is getting a lot more activation going on.
Exercise: Static scapula pulldown depressions
Position: Finishing position
Grip: Triangle handle & Flat handle
Set & time: 10 sets of 10 seconds
Mobility: Hamstring stretch x 30s 1:34 - 2:40 - 3:50 - 4:55 - 5:68 - 6:68 - 7:59 - 8:59 - 9:59 - 10:59
Finishing notes: Exactly the same machine model and it’s directly next to the one I used the last time but the weight stacks are completely different.
Bulletproofing:
Exercise: Harness Paused neck extension
Set & reps: 3 sets until it feels like stopping
Focus: Strength
Extra: 5 second pause in extension 1:16kgx5 - 2:16kgx5 - 3:16kgx5
MSE:
Exercise: Cotter sit ups
Focus: Strength endurance
Set & reps: 2 sets of as many reps as possible until form begins to deteriorate 1:8kgx9 - 2:8kgx9
Finishing notes: Each side.
Grip Work:
Exercise: Captain of crush Squeeze
Model: Trainer
Set & time: 1 set of 5 second squeeze between all sets of all exercises.
Focus: Volume over time
Your video is impressive. Your grip is really strong. Reading it was not the same as seeing it.
I’m interested to see how the holds with the C.O.C. grippers, between sets of everything else works out. Thats the way I train other grip stuff, but grippers.
Thanks brother I like to think so too.
I have been using the in-between work with the coc’s on off for a while, but with everything else going on that taxes my grip, I really have to be careful not to overdo it. I’ve been experiencing some issues with my hands over the last year or so where I actually wake up in the middle of the night in pain, unable to feel my fingers. This usually only occurs when I’m working on volume over time or in-between work if you will. However, my grip strength-endurance does increase noticeably in very short time when I use this method, as does the size of my forearm so it’s hard not to fall back to it. This time though, I’m trying a different approach doing 1,2 & 3 singles with a static hold instead of the 5-10 reps as that has culminated in close to 500 reps eh. on several occasions
I don’t think you’ll experience any problems with that approach though, but just in case you should be on the look out for any discomfort.
Seems something went wrong with my Sunday workout log as it doesnt show up. But this is it and theres a new PR on the pull up again.
Primary:
Pull & PC
Secondary:
Bulletproofing & MSE
Pull:
Exercise: Static pull up
Grip: Baseball grip
Position: Top position
Set & time: 10 sets of 10 seconds - & 1 extra to piss off my bicep tendonds!
Mobility: Glute & It band stretch x 30s
**1:**13.75 - **2:**15 - **3:**18.75 - **4:**20 - **5:**23.75 - **6:**28.75 - **7:**33.75 - **8:**36.26 - **9:**40 - **10:**50 - **11:**50
Finishing notes: PR 50kg!
Exercise: Machine alternating static scapula retraction row
Grip: Somewhere between pronated & neutral
Position: Straight arms retractions
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s
**1:**34 - **2:**40 - **3:**47 - **4:**54 - **5:**61 - **6:**61 - **7:**68 - **8:**75 - **9:**75 - **10:**81
Finishing notes: Feels better than the free cable version i’ve been doing
Posterior chain:
Exercise: Revers hypers
Position: Legs together
Set & time: 10 sets of 20 seconds
Mobility: Glute & It band stretch x 30s
**1:**Bw - **2:**Bw - **3:**Bw - **4:**Bw - **5:**Bw - **6:**Bw - **7:**Bw - **8:**Bw - **9:**Bw - **10:**Bw
MSE:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Set & reps: 2 set of more reps than last time
**1:**30kgx15 - **2:**30kgx10
Exercise: Cotter sit ups
Focus: Strength endurance
Set & reps: 2 sets of as many reps as possible until form begins to deteriorate
**1:**8kgx8 - **2:**8kgx8
Finishing notes: Each side.
MSE:
Exercise: Cotter Sit up
Focus: Strength endurance
Set & reps: 2 sets of as many reps as possible until form begins to deteriorate 1:8kgx10 - 2:8kgx10
Finishing notes: Each side.
I like to think so too.