The Bulletproof Athlete

Training Logs
21

Saturday 29.11.14

Strength: Db floor press
Set/rep: 5x5
Rest time: 60s
1 x 30
1 x 32.5
1 x 32.5
1 x 32.5
1 x 32.5
Primary: Landmine lunge Pick up
Set/rep: 5x5
Rest time: 60s btw full sets / 30s btw sides
1 x 22.5
1 x 22.5
1 x 22.5
1 x 22.5
1 x 22.5

Explosive strength: box jumps
Set/rep: 50 reps

  • Elevated by a 20kg plate.

Bulletproofing: Neck harness
Set/rep: 3x5-20
rest time: 60s
1 x 10 x 25
1 x 15 x 10
1 x 15 x 8

Didn’t have time to finish the rest but did manege to record this clip

22

Monday 01.12.14

Mental fortitude: Air restricted running
1 x 14.0 kmt x 1% incline x 5 min

Strength:
Primary: Fat grip cable row
Set/rep: 5x5
Rest time: 60s
1 x 78.25
1 x 79.5
1 x 80.75
1 x 82
1 x 83.25
Seconday: Glute bridge
Set/rep: 5x5
Rest time: 120s
1 x 190
1 x 200
1 x 210
1 x 220
1 x 230

Explosive strength: Bar2bar pull ups
Set/rep: 25 reps
Rest time: N/A
2 - 2 - 2 - 2 - 2 - 2+2.5kg - 2 - 2 - 2 - 2+6kg - 2 - 1+10kg - 1+10kg - 1+10kg

Mobility strength: Kb windmills
set/rep: 3x10-20
1 x 16 x 12
1 x 16 x 11
1 x 16 x 10

Bulletproofing: Elevated round back KB deadlift
Set/rep: 3x10-20
Rest time: 60s
1 x 24 x 15
1 x 24 x 12
1 x 28 x 8

Conditioning was out due to grappling practice later on.
Note to self: Stop training before grappling!

Prehab/rehab: wall plank slide
1 x 5
1 x 5

15 min stretching

23

Thursday 04.12.14

Strength: Ring push ups
Set/rep: 3xmax
Rest time: As needed
1 x 15
1 x 12
1 x 10

  • Feet elevated. Didn’t really go to failure, never do. Always keeping and extra 4-6 reps in the tank.

Explosive strength: Box squat jumps
Set/rep: 50 reps
Rest time: As needed
13 - 5 - 7 - 5 - 5 - 5 - 5 - 5

Mobility strength: Skin the cat
Set/rep: 10-20 reps
Rest time: As needed
6 x bw
6 x bw + ankel weights

  • Tuck from start to german hang, full extension from german hang to start.

Bulletproofing: BB Zercher Deadlift
Set/rep: 3x10-20
Rest time: As needed
1 x 42.5 x 12
1 x 45 x 12
1 x 47.5 x 12

Skill: Frog stance on rings
Set/rep: 10-20 reps
Rest time: As needed
10 x bw

  • Tried to hold the position for 2-3 seconds every time. Succeeded about half the time.