Squat: 100 (010523)

Deadlift: 160 (270423)

Trap bar DL 160 (270423)

Bench: 105 (010523)

Incline bench 92.5 (200522)

Grip: 74.1 Right & 62.4 left (200622)

BB Seal Row: 75 (240222)

Chin up: 25 (270423)

Glute bridge: 120 (240222)

Cable row 120 (030523)

Resurrection of the deamon slayer - VBT training for maximum rage output

Phase 1: Accelerative Strength - Speed strength & Core stability.

Week 3

Day 2: Horizontal push + Quad dominant

**A1** BB bench press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest

Work sets:

1: 75kg x 5

MV:

PV:

PO:

2: 75kg x 5

MV:

PV:

PO:

3: 75 x 5

MV:

PV:

PO:

4: 75 x 4

MV:

PV:

PO:

**A2** Lying Medball vertical throw x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest

Work sets:

1: 6kg x 5 @ RPE 5

2: 6kg x 6 @ RPE 6

3: 6kg x 6 @ RPE 6

4: 6kg x 6 @ RPE 6

**B1** SSB squat x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest

Work sets:

1: 70 x 6

MV:

PV:

PO:

2: 72.5kg x 4

MV:

PV:

PO:

3: 72.5kg x 4

MV:

PV:

PO:

4: 72.5kg x 5

MV:

PV:

PO:

**B2** squat jump from low box x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest

Work sets:

1: Bw x 5

2: Bw x 5

3: Bw x 5

4: Bw x 3

Accessory work:

Rowing machine jack knife 3x10-15, 3 min rest

Work sets:

1: Bw + red band x 15 @ RPE 7-7.5

2: Bw + red band x 12 @ RPE 7.5-8

3: Bw + band x 15 @ RPE 7.5-8

Neck harness extensions 3x10-15, 2-3 min rest

Work sets:

1: 11.25Kg x 15 @ RPE 6-6.5

2: 11.25kg x 15 @ RPE 7.5-8

3: 11.25kg x 15 @ RPE 8.5-9

Spider reverse db curls 3x10-15, 2-3 min rest

Work sets:

1: 10kg x 15 @ RPE 6.5-7

2: 12kg x 15 @ RPE 8.5-9

3: 12kg x 15 @ RPE 8.5-9

Ez bar wrist extensions 3xmax, 2 min rest

Work sets:

1: 1.25 x 20 @ RPE 9.5-10

2: 1.25 x 15 @ RPE 9.5-10

3: BB x 16 @ RPE 9.5-10

Wrist roller Flexion 3xmax, 2 min rest

Work sets:

1: 5kg x 4 @ RPE 8.5

2: 5kg x 4 @ RPE 10

3: 5kg x 2 @ RPE 10