Jump to content
Stanislav

My strength training log

Recommended Posts

Stanislav

Here, I'm going to make notes about my workouts

  • Like 1

Share this post


Link to post
Share on other sites
Stanislav

22/08/2017

Morning:

1. Explosive mouth pinch (52mm width) 55kg 8*3

2. Static mouth pinch hold 60kg 1*20 sec, 2*27 sec, 3*30sec 

Evening:

1. Explosive 2.5" Crusher Replica lift 54.8 kg 8*3

2. Explosive 57mm Rolling Handle lift 61 kg 8*3

23/08/2017

1. RBA volume workout Spring, 20mm block
RH: Hard spring 4-4 position Total: more than 200 reps

LH: Hard spring 3-4 position Total: more than 200 reps 

2. Wrist curls with one hand 30 kg Olympic bar L/R hand 7*10

3. Judo belt curled static holds like armrestlers 24 kg 3*30 sec

24/08/2017

1. Dynamic effort Bench Press 113.5 kg 8*3 reps
2. JM Press 90 kg 3*6 reps
3. Close grip floor push ups 3*10
4. Row 50mm handle RH: 58kg*5, 68 kg*5, 75kg*3, 72.5*3
LH: 58kg*5, 68 kg*5, 72.5*5
5. Lats static holds with green Rubber 3*30sec

Evening:

DE: Replica Flask Pinch
RH: 30 kg 8*3
LH 26.2 kg 8*3

26/08/17

1. 57mm Rolling handle 75kg 1*7, 1*4
2. 2.5" Crusher Replica 70 kg 2+3+2 Total 7 reps
3. Mouth pinch 52mm width 60 kg*40 sec
4. Pinch Lift 71.25 kg*1, 72.5kg*1, 73,75 kg*1, 75.4 kg*1, 65 kg*4

 

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

27/08/17

1. Bench press 172.5 kg 3*1, 162kg 4*2 Total 11: reps
2. 3" Board press close grip 127.5 kg 4*5 Total: 20 reps
3. Incline BP close grip 87.5kg 3*5, 90kg 1*5 Total: 20 reps
4. Triceps dumbbell extensions 2*18 kg 4*8 Total: 32 reps
5. Triceps extensions in dips machine 4*8 Total: 32 reps

  • Like 1

Share this post


Link to post
Share on other sites
Stanislav

28/08/17 

Morning:

1. Explosive 1HP
RH: 25kg 12*2
LH: 20kg 12*2 

2. Static mouth pinch (52 mm width) hold 65kg 1*10 sec, 2*15 sec, 3*18sec, 4*18 sec, 5*20 sec 

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

28/08/17 

Evening:

1. Explosive 2.5" Crusher Replica lift: 46.5kg 3*3, 51.6kg 3*3 57.1 kg 3*3, 63.4 kg*1
2. Explosive 57mm Rolling Handle lift: 50kg kg 3*3, 55kg 3*3, 60kg 3*3 70kg*1 

Share this post


Link to post
Share on other sites
Stanislav

31/08/17 

Morning:

1. Static mouth pinch (52 mm width) hold 65kg: 
1*25 sec
2*28 sec
3*25sec

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

31/08/17 

Evening:

1. DE BP:
95 kg 3*3 (different grips: narrow, middle, comp)
106 kg 3*3 (different grips: narrow, middle, comp)
116 kg 3*3 (different grips: narrow, middle, comp)
 

2. 85 mm board press 134 kg 4*5 close grip
3. Reverse grip BP 90 kg 4*6
4. Green rubber extension AMRAP

Share this post


Link to post
Share on other sites
Stanislav

01/09/17 

Morning:

1. Rolling handle 57 mm(rotates as whirligig):
73.3 kg *13
68.2 kg *4*10
70 kg *2*10

Pinch workout:
1. Static mouth pinch (52 mm width) hold 68kg: 
1*10 sec
2*15 sec
3*15sec
4*15 sec

2.1HP Flask replica 57mm width:
35.2 kg 1*5
36.5kg 2*5
37.5kg 1*5
38.5 kg 1*5  

Total 25 reps

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

02/09/17 

1.1HP Flask replica 57mm width:
25 kg 1*5
31 kg 1*5
36.2kg 3*7
39.1 kg 1*5  

Total 36 reps

2. Rolling handle 57 mm(rotates as whirligig):
61 kg up to 100 reps with short breaks between sets
 

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

03/09/17 

Morning:

1. Rolling handle 57 mm(rotates as whirligig):
68.2 kg up to 100 reps with short breaks between sets (2 min average break, 10 reps average)

Very high volume,  need 1 week recovery to healing  up to 77 kg*10 more reps. Have light skin tear near right thumb.
Next week mostly will be devoted to:
1. Light grip workouts that do not produce much fatigue;
2. Wrist and arms workouts 
3.Looking for qualitative adaptation

Evening:

1. Deload BP:
117.5 kg 5*4
126 kg 5*4
2. Close grip BP:
115 kg 4*6
3. Reverse grip BP:
102.5 kg*4
4.  Green rubber extension AMRAP

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

04/09/17 

Evening:

1. DE: 2HP mouth pinch (52 mm width): 
60 kg 8*3 rest 60 sec

2. 2HP mouth pinch (52 mm width):
64.2 KG 2*16 during 90 sec, 1*14 reps during 60 sec


05/09/17 

Evening:

Pinch workout:
1. Static mouth pinch (52 mm width) hold 70.5 kg: 
1*10 sec
2*15 sec
3*15sec

2. Static mouth pinch (52 mm width) hold 45 kg: (deload) 
2*50 sec

06/09/17

Morning:

1. 2.5" Crusher replica 64.2 kg*26 with 2*10sec pauses between reps (1st -17 reps, 2 st -21reps) then workout AMRAP per set until 61 reps

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

06/09/17

Evening:

1. DE BP:
116 kg 8*3 (different grips: narrow, middle, comp)
2. 85 mm board press 137,5 kg 4*5 close grip
3. Soft slingshot 165 kg 4*2
4. Close grip BP 122.5 kg 2*6
5. Green rubber extension AMRAP

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

09/09/17

Morning:

1. 2HP mouth pinch (52 mm width):

1 set: 67.0 kg *10 
2 set: 67.8 kg*10
3 set: 68.3 kg*10

I had a very good gandicap, but cut skin near my thumb, providing that I had inocent skin, 70 kg+ would be done for sure 

2. 57mm Rolling handle 77,2kg 1*10 reps
3. 2.5" Crusher Replica 67.5 kg *10 felt easy after 57mm Rolling handle 77,2kg 1*10 reps

65.6 kg 57mm Rolling handle up to 120 reps (average 15 reps per set)

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

10/09/17

1. BP:
147.5 kg 4*4
138 kg 6*5
2. CGBP:
125 kg 5*5
3. Green rubber extension AMRAP

Share this post


Link to post
Share on other sites
Stanislav

12/09/17

Morning:

1. 65.0 kg 57mm Rolling handle up to 163 reps

13/09/17

Morning:

1. 69.1 kg 57mm Rolling handle up to 80 reps

  • Like 1

Share this post


Link to post
Share on other sites
Fist of Fury

Wow, that is some serious volume!

Are you armwrestling?

Share this post


Link to post
Share on other sites
Stanislav

14/09/17

Morning:

1. Mouth pinch (52 mm width) 70.5 kg *10
 

Evening:

1. DE BP:
87.5 kg +bands +20 kg at the top 9*3 (different grips: narrow, middle, comp)

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav
10 hours ago, Fist of Fury said:

Wow, that is some serious volume!

Are you armwrestling?

No, I'm a bit familiar with armwrestling. High volume gives me more potential in peaking phases

Share this post


Link to post
Share on other sites
Stanislav

15/09/17

1. CGBP:
 85 mm board 122.5 kg + bands 145 kg at the top 3*5
2. BP Slingshot:
152 kg + bands 175 kg at the top 4*2
3. CGBP:
130 kg 4*5
4. Green rubber extension AMRAP

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

16/09/17

Morning:

57mm Rolling handle:
 

42,5 kg 2x10    
52,5 kg 2x8    
62,5 kg 2x6    
67,5kg 2x5    
65kg 2x5    

72.5 kg*4
75 kg*4
75kg 3*5
72.5 kg*5
70 4*10
63.5 2*20

Evening:

57mm Rolling handle:

75 kg 2*3
72.5 kg 3*5
70 kg 6*6
67.5 *10

     

 Total 176 reps

Edited by Stanislav

Share this post


Link to post
Share on other sites
jvance

What is mouth pinch?

 

Share this post


Link to post
Share on other sites
Stanislav
15 hours ago, jvance said:

What is mouth pinch?

 

Mouth pinch is 2HP device that was used by Wade Gillingham. For more info look at this video 

 

Mouthpinch.jpg

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

17/09/17

Morning:

1. DE: 2HP mouth pinch (52 mm width): 
60 kg 8*3 rest 60 sec
75 kg *2 
72.5 kg 4*2

Evening:

1. DE BP:
95 kg +bands +20 kg at the top 9*3 (different grips: narrow, middle, comp)

Edited by Stanislav

Share this post


Link to post
Share on other sites
Stanislav

17/09/17

Morning:

57mm Rolling handle:
65 kg *40 reps (PR) in 60 sec

 

Share this post


Link to post
Share on other sites
Stanislav

19/09/17

Morning:

57mm Rolling handle:
72,2 kg *15 reps 
76,3 kg 3*5 reps
75.4 kg *5
71.3 kg 2*10 reps
66.3 kg up to 65 reps

Evening:

1. Mouth pinch (52 mm width):
72.5 kg 3 *4
70 kg 2*5
67.5 kg *3
65 kg *2
60 kg 3*5
55 kg*5
47.5 kg *10
45 kg *20
40 kg*10
37.5 kg *20

2. 
57mm Rolling handle:
70 kg 5*10 reps 
65 kg *10
62.5 kg *10
60 kg *10
57.5 kg*15
55 kg *15
52.5 kg *15
50 kg *15

 

Edited by Stanislav

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now


×