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Week 11 of ground control program
Phase 3
Day 2

A1: staggered stance trap bar dødlølft 5x3 [RPE:10] T:20x
125
127.5
130
132.5
135
- 3 reps pr side. dvs 10 sæt total

A2: Banded side lying clamshell 5x6 T:31x
sort glute band elastik

B: DB glute bridge floor press 3x5 [RPE:10] T:20x
35
37.5
40

C: Seal row 3x6 [RPE:8] T:20x
65
65
67.5

D: Trap bar quater squat hold 3x3 x 10s
72.5
82.5
82.5

Neck harness extension i kabel tårn
10kg x 25

GD Iron Gripper t:11x
Day 6/7
25kg x 25

Dagen mad indtag

Morgenmad: Chia bolle med P&J, 100 gram havregryn + protein shake

Post workout meal: 2 rugbrøder med pålæg + protein shake

Måltid 2: Vegansk bøf, ris + salat

Måltid 3: Vegankk bøf + ris + salat

Måltid 3: Protein shake + 2 rugbrøder med pålæg

Måltid 4: 750g yoghurt

Week 11 of ground control program
Phase 3
Dag 3

A1: ben press 6x3 [RPE:10] t:20x
152.5
160
165
167.5
170
172.5

A2: tke &tee 3/3 x 10 t:321
Gult band

Glute bridge DB floor press 4x5 [RPE:10] t:20x
40
40
40
40

Seal row 3x6 [RPE:8] T:20x
67.5
70
70

Trx static row hold 3x5 x 12s
Bw
Bw
Bw
- knæ bøjet til 90 grader

Pallof press 3x10 T:222
10
11.25
11.25

Neck harness extension
25kg x 10

Hub hold x 7kg db's
Venstre 37s | højre 1:16s

GD Iron gripper T:26x
dag 7/7
25kg x 8

GD Iron gripper T:24x
Dag 1/7
25kg x 13

[Tidligere set/rep setups]
25kg x 5 T:15x
25kg x 8 T:13x
25kg x 4 T:17x
25kg x 12 T:22x
25kg x 10 T:25x
25kg x 25 T:11x
25kg x 8 T:26x

Week 11 of ground control program
Phase 3
Day 3

A1: Trap bar dødløft 4x3 [RPE:10] T:20x
125
130
135
137.5

A2: Swizz ball hamstring curls 4x6 T:311
Bw

Glute bridge db floor press 5x5 [RPE:10] T:21x
40
40
40
40
40 (4 reps)

Daru cable row 3x6 T:212
22.5
22.5
22.5

Scap static pull down 3x5 x 10s hold [RPE:10]
50
60
70

Rope cable hammer curls 3x6 [RPE:10] T:111
22.5
27.5
32.5

Neck extension w/harness
10kg x 25

Plate hold 15kg
1:06 venstre | 1:35

GD Iron gripper T:24x
Dag 2/7
25kg x 13

Week 12 of ground control program
Phase 3
Day 1

Benpress 6x3 [RPE:10] T:200
150
162.5
165
170
175
180

Glute bridge db floor press 4x5 [RPE:10] T:200
40
40
40
40

Pallof press 3x10 t:222
11.25
12.5
12.5

Seal row 3x5 [RPE:10] T:200
70
71
72.5

TRX static row hold 3x5 x 12s
bw
bw
bw
- knø bøjet 90 grader

DB hub hold 7kg
43s venstre
49s højre

GD Iron gripper T:24x
25kg x 13

Week 1 af GROUND DOMINANCE Program
Fase 1
Dag 1

Strength - Strength endurance, isometrics, core stability

A1: Trap bar dødløft 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
110
112.5
115
110
F: 90kg x 25s

A2:Banded Glute Bridge 4x10 - Tempo [E1S5Czx]

B1:Close Grip bench Press 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
60
62.5
65
60
F: 50kg x 48s

B2: Band Pull Apart 4x10 - Tempo [E1S5C1]

Seal Row 4x6 + + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 2 min - Tempo [E1S5Cx]
50
50
50
50
F: 40kg x 30s

Double BB Fat End Famers Hold 2x45s [RPE - 8]
20
30
- Venstre gav op før tid på de 30kg.

45° Hyper Extension Neck Harness Hold 2x45s [RPE- 8]
5kg
10kg

DB Hammer curls 2x6 - [RPE - 8] - Tempo: [E1S5C1]
12.5
12.5

Week 1 af GROUND DOMINANCE Program
Fase 1
Dag 2

Strength - Strength endurance, isometrics, core stability

A1: Ben press 4x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
120
122,5
122,5
122,5
F: 95kg x 28 sec

A2: Banded side clamshell 4x5 - Tempo [E1S5Cx] - RP: 3 Min

B1: Incline close grip bænkpress 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
60
60
55
F:45kg x 1:30

B2: Banded face pulls 3x10 - Tempo: [E1S5Cx] - RP: 3 Min

C1: Neutral grip Pull up 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
Bw
Bw
Bw
F: Bw x 38 sec
- Ingen bands til at bringe vægten ned med.

C2: Incline YWT's 3x10 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg

Front plank 2x45s - RP: 2 Min
Bw
Bw

Straight bar triceps push down 2x5 - [E1S5Cx] - RP: 2 Min
25
25

Week 1 af GROUND DOMINANCE Program
Dag 3
Fase 1: Strength - Strength endurance, isometrics, core stability

A1: BB Hip thrust 4x6 + 78% Top WS Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
60
70
80
90
F:70kg x 60s

A2: Side lying straight leg glute med raise 4x10 - Tempo: [E3S0C3] - RP: 3 Min

Siddende Trap bar vertikal press fra pins 3x5 + 78% Top WS eccentrisk Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
30
40
40
F: 31kg x 60s

B1: DB seal row 4x6 + 78% Top WS Ecc Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
17.5
20
22.5
22.5
F: 17.5 x 60s

B2: Banded lunge T-spine turns 4x10 - Tempo: [E2S2C2] - RP: 3 Min

Seated lateral cable neck hold w/ harness 2x45 sec [RPE - 8] - RP: 2 Min
5kg
7.5kg

GD Iron Gripper 2x10 - [RPE- 8] - Tempo: [E2S5Cx]
25kg
25kg

Week 2 af GROUND DOMINANCE
Fase 1
Dag 1

Strength - Strength endurance, isometrics, core stability

A1: Trap bar dødløft 5x3 - [RPE - 8] - Rest: 3 min - Tempo [E1S7Cx]
110
112.5
115
117.5
120

A2: Banded Glute Bridge 5x5 - Tempo [E1S7Czx] - RP: 3 Min

B1:Close Grip bench Press 5x3 - [RPE - 8] - Tempo [E1S7Cx]
60
62.5
65
65
67.5

B2: Band Pull Apart 5x5 - Tempo [E1S7C1] - RP: 3 Min

Seal Row 5x3 - [RPE - 8] - Tempo [E1S7Cx] - RP: 2 Min
50
52.5
55
56
56

Double BB Fat End Famers Hold 2x30s [RPE - 8] - RP: 2 Min
22.5
25

DB Hammer curls 3x5 - [RPE - 8] - Tempo: [E1S7C1]
12.5
12.5
12.5

Week 2 af GROUND DOMINANCE
Fase 1
Dag 2

Strength - Strength endurance, isometrics, core stability

A1: Leg press 5x3 - [RPE - 8] - Tempo: [E2S7CX]
100
105
110
115
120

A2: Banded side clamshell 5x5 - [RPE - 8] - Tempo: [E2S7C1] - RP: 3 Min

B1: Incline CG Bench press 5x3 - [RPE - 8] - Tempo: [E2S7CX]
50
55
60
57.5
50

B2: Band facepulls to external rotation 5x5 - Tempo: [E2S7C1] - RP: 3 Min

C1: Neutral Grip Pull up 5x3 - [RPE - 8] - Tempo: [E2S7CX]
Bw x alle sæt

C2: Supine YWT's 5x5 - [RPE - 8] - Tempo: 2 sec at each position
2kg
2kg
2kg
2.5
2.5

Front plank 2x45 sec - RP: 2 Min

Cable Straight bar push triceps down 3x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
20
25
30

Week 2 af Ground Dominance
Fase 1
Dag 3

Strength - Strength endurance, Eccentric isometrics, Core stability

A1: Hip Thrust 4x3 - [RPE - 8] - Tempo: [E2S7CX]
80
90
100
110

A2: Side lying straight leg lgute med raise 4x8 - [RPE - 8] - Tempo: [E2S7C2] - RP: 3 Min

B1: Seated Trap bar VP 5x3 - [RPE - 8] - Tempo: [E2S7CX]
40
40
45
45
45

B2: DB bench scarecrows 5x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 3 Min
2
3
3
2
2

DB seal rows - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
15
17.5
20
22.5
25

Seated lateral Cable Neck hold 2x30 sec - [RPE - 8] - RP: 2 Min
7.5
10

Hand gripper 3x6 - [RPE - 8] - Tempo: [E2S7CX]
36kg
25kg
36kg

Week 3
Fase 1
Dag 1

Strength - Strength endurance, isometrics, core stability

A1: Trap bar dødløft 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
112.5
115
115
110
F: 90kg x 30s

A2:Banded Glute Bridge 4x10 - Tempo [E1S5Cx]

B1:Close Grip bench Press 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
62.5
62.5
62.5
62.5
F: 50kg x 1:08 sec

B2: Band Pull Apart 4x8 - Tempo [E1S5C1]

Seal Row 4x6 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 2 min - Tempo [E1S5Cx]
50
52.5
55
55
F: 42.5kg x 40s

Double BB Fat End Famers Hold 2x45s [RPE - 8]
20
21.25

Bench Glute bridge neck hold 2x30s
Bw
Bw

DB Hammer curls 2x6 - [RPE - 8] - Tempo: [E1S5C1]
12.5
15

Week 3
Fase 1: Isometric
Dag 2

Strength - Strength endurance, isometrics, core stability

A1: Ben press 4x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
122.5
125
130
132,5
F: 102,5kg x 42 sec

A2: Banded side clamshell 4x5 - Tempo [E1S5Cx] - RP: 3 Min

B1: Incline close grip bænkpress 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
60
60
55
F:45kg x 1:38

B2: Banded face pulls 3x10 - Tempo: [E1S5Cx] - RP: 3 Min

C1: Neutral grip Pull up 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
Bw
Bw
Bw
F: Bw x 40 sec

C2: Incline YWT's 3x6 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg

Front plank 2x45s - RP: 2 Min
Bw
Bw

Straight bar triceps push down 2x5 - [E1S5Cx] - RP: 2 Min
25
27.5

Week 3
Fase 1: isomtrics
Dag 3

Strength, Strength endurance, isometrics, core stability

A1: BB hip thrust 4x6 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
70
80
90
100
F: 77.5kg x 60 sec

A2: Side lying straight leg glute med raise 4x10 - tempo: [E3S2C3] - RP: 3 Min

B1: Seated trap bar vp 4x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
40
42.5
42.5
42.5
F: 32.5 x 60 sec

B2: DB seal scarecrows 4x8 - [RPE - 8] - Tempo: [E2S5Cx] - RP: 3 Min
3kg
3
2
3

DB Seal rows 4x6 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
20
22.5
25
25
F: 20 x 60 sec

GD Iron gripper 2x10 [RPE - 8] - Tempo: [E2S5CX] - RP: 3 Min
36
47 x 5 + 36 x 5

Seated lateral cable nech hold 2x45 sec [RPE - 8] - RP: 2 Min
7.5kg
10

Week 4
Fase 1: Isometrics
Dag 1

Strength - Strength endurance, isometrics, core stability

A1: Trap bar dødløft 5x3 - [RPE - 8] - Rest: 3 min - Tempo [E1S7Cx]
115
120
125
127.5
130
- Overraskende nemt!

A2: Banded Glute Bridge 5x5 - Tempo [E1S7Czx] - RP: 3 Min

B1:Close Grip bench Press 5x3 - [RPE - 8] - Tempo [E1S7Cx]
62.5
65
67.5
70
70

B2: Band Pull Apart 5x5 - Tempo [E1S7C1] - RP: 3 Min

Seal Row 5x3 - [RPE - 8] - Tempo [E1S7Cx] - RP: 2 Min
52.5
55
57.5
60
60

Double BB Fat End Famers Hold 3x30s [RPE - 8] - RP: 2 Min
25
27.5
30

DB Hammer curls 3x5 - [RPE - 8] - Tempo: [E1S7C1]
15
15
15

Bench Nech hold 2x20 sec [RPE - 8] - RP: 2 Min
+ 15kg
+ 15kg

Fik min første kop kaffe i ti år efter mogenmaden idag. Smagte afsindigt dårligt, men vågnede op på en ny og spændende måde.
Åbnede derefter en pose HCL kreatin og kastede det direkte i munden. Jeg var ved at kaste op, så dårligt det smagte.

God træning dog

Week 4
Fase 1: Isometric
Dag 3

Strength - Strength endurance, isometrics, core stability

A1: Ben press 7x3 - [RPE - 8] - Tempo [E1S7CX]
110
120
130
140
150
160
170

A2: Banded side clamshell 7x5 - Tempo [E1S7Cx] - RP: 3 Min

B1: Incline close grip bænkpress 5x3 - [RPE - 8] - Tempo [E1S5CX]
55
57.5
57.5
57.5
57.5

B2: Banded face pulls 3x10 - Tempo: [E1S7CX] - RP: 3 Min

C1: Neutral grip Pull up 5x3 - [RPE - 8] - Tempo [E1S7Cx]
Bw
+ 1.25
+ 2.5
bw
bw

C2: Incline YWT's 5x5 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg
2
2

Scap Pull down hold 2x15 sec x 3 - [RPE - 8] - RP: 2 Min
45
60

Front plank 2x45s - RP: 2 Min
Bw
Bw

Week 4
Fase 1: Isometrics
Dag 3

Strength - Strength endurance, Eccentric isometrics, Core stability

A1: Hip Thrust 4x3 - [RPE - 8] - Tempo: [E2S7CX]
90
100
110
115

A2: Side lying straight leg lgute med raise 4x8 - [RPE - 8] - Tempo: [E2S7C2] - RP: 3 Min

B1: Seated Trap bar VP 5x3 - [RPE - 8] - Tempo: [E2S7CX]
42.5
45
47.5
45
45

B2: DB bench scarecrows 5x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 3 Min
3
3
3
3
3

DB seal rows - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
20
22.5
25
27.5
30

Seated lateral Cable Neck hold 2x30 sec - [RPE - 8] - RP: 2 Min
10
12.5

Hand gripper 3x6 - [RPE - 8] - Tempo: [E2S7CX]
36kg
25kg
36kg

Week 5
phase 2: Eccentric overload
Day 1

Strength - Strength Endurance - Eccentric Overload - Core Stability

A1: Band trap Bar Deadlift 4x5 - [RPE - 8] - Tempo:[E5S0CX]
92.5
97.5
102.5
107.5
- Green Band

A2: Side Lying Clamshell 4x6 - [RPE - 8] - Tempo:[E5S1C1] - RP: 3 Min

B1: DB Glute Bridge Floor Press 4x5 - [RPE - 8] - Tempo:[E5S0CX]
32.5
32.5
32.5
32.5

B2: 45°DB Scarecrow 4x6 - [RPE - 8] - Tempo:[E5S1C1] - RP: 3 Min
2
3
3
3

C1: Stick Grip Pull Up 3x5 - [RPE - 8] - Tempo: [E5S1CX]
Bw
+ 2.5
+ 5

C2: Scap Pull Down Hold 4x6 - [RPE - 8] - Tempo: [E5S5C1] - RP: 3 Min
50
60
65
70

DB Hammer Curls 4x5 - [RPE - 8] - Tempo:[E5S0C1] - RP: 2 Min
12.5
15
15
17.5

Week 5
phase 2: Eccentric overload
Day 2

A1: Ben Press 5x5 [RPE - 8] - Tempo:[E5S0CX]
120
130
140
140
145

A2: Swizz Ball Hamstring Curl 5x6 - [RPE - 8] - Tempo:[E5S0CX] - RP: 3 Min

B1: Offset Bench Press 4x5 - [RPE - 8] - Tempo:[E5S0CX]
51.25
51.25
57.25
57.25

B2: Band Pull Parts 4x6 - [RPE - 8] - Tempo:[E5S0CX] - RP: 3 Min

C1: Alternating DB Seal Row 4x5 - [RPE - 8] - Tempo:[E5S0CX]
22.5
22.5
22.5

C2: DB Scarecrow Hold 4x30 sec - [RPE - 8] - RP: 3 Min
2
2
2

Famers DB Hold 2x30 sec - [RPE - 8] - RP: 2 Min
35kg
40kg

Lying Neck flexion on bench 2x50 - RP: 2 Min

Week 5
phase 2: Eccentric overload
Day 3

Zercher Deadlift 4x5 - [RPE - 8] - Tempo:[E5S0C1] - RP: 3 Min
60
60
62.5
62.5

A1: BTN BB Vertical press 4x5 - [RPE -8] - Tempo:[E5S0CX]
40
42.5
40
40

A2: Band External rotation to Eccentric straddle planche 4x8 - [RPE - 8] - Tempo:[E5S0C1] - RP: 3 Min

B1: Bent Over Row 4x6 - [RPE - 8] - Tempo:[E5S1CX]
40
42.5
45
47.5

B2: Prone Angels 4x8 - [RPE - 8] - Tempo: Slow & Smooth - Rp: 3 Min
1.25 x 6
1.25 x 5

Inverted Anti Rotation BB Row Hold 3x15 sec each side - [RPE - 8] - RP: 2 Min

Front Plank 2x50 sec - RP: 2 Min

DB Lateral Raise 2x15 - [RPE - 8] - Tempo:[E5S1C1] - RP: 2 Min
3
3

Morgenmad:
- 2 Chia boller med Peanut B & Jelly
- Skål Havrefras Med ris mælk
- Protein shake med peanut butter og rismælk
- Glad Appelsine juice + kreatin
- Kop kaffe

Post workout:
- 8 Rugbrødder med div pålæg
- Protein shake med peanut butter

Aftensmad:
- 6 Kartoffler
- Håndfuld grøntsager
- Snitzel
- Protein shake med peanut butter

Morgen vægten springer lidt frem og tilbage mellem 88.8 og 89.8

Week 6
phase 2: Eccentric overload
Day 1

A1: Band Trap Bar Deadlift 5x3 - [RPE - 8] - Tempo:[E5S0CX]
97.5
100
105
107.5
110

A2: Lying Leg Circles 5x6 - Tempo: Smooth & Controlled - RP: 3 Min

B1: Stick Grip Pull Up 5x3 - [RPE - 8] - Tempo:[E5S1CX]
2.5
3.75
5
6.25
7.5kg

B2: Scap Pul Down Hold 5x4 - RPE - 8] - Tempo:[E3S5C1] - RP: 3 Min
65
70
75
80
85

Glute Bridge DB Floor Press 5x3 - [RPE - 8] - Tempo:[E5S0CX] - RP: 3 Min
32.5
35
37.5
40
40

Lying Cervical Neck Glides On Bench - 2x50 - Tempo: Smooth & Controlled - RP: 2 Min

DB Hammer Curls 5x4 - [RPE - 8] - Tempo:[E5S0CX] - RP: 2 Min
17.5
17.5
17.5
17.5
17.5