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My strength training log


Stanislav

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

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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
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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

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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 

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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 

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31/08/17 

Morning:

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

Edited by Stanislav
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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

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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
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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
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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
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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
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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

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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)

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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

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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

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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
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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

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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
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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
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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

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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
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17/09/17

Morning:

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

 

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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
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