My strength training log

[Stanislav]

03/12/2017

Afternoon:

1. Explosive mouth pinch (52mm width) 55kg 8*3
2. Loadable dumbmell 60mm thickness handle:
60 kg 2*40 reps (1 set - 20 reps in 60 sec, then +20 reps Total duration = 210 sec)
3. Judo belt curled static holds like armrestlers (knuckle) 20 kg 6*35 sec
4. Swiss bar curl:
42.5 kg:
4*10 reps supinated grip
2*10 reps pronated grip
 

Edited December 5, 2017 by Stanislav

[Stanislav]

04/12/2017

Evening:

1. BP 
105 kg + bands +30 kg at the top 5 * 8 reps
113 kg + bands +30 kg at the top 3* 8 reps
 

Edited December 10, 2017 by Stanislav

[Stanislav]

07/12/2017

Evening:

1. 2HP  mouth pinch (52mm width) 55kg: 
1 set: 24 reps touch-and-go+11reps touch-and-go+10reps touch-and-go (45reps) - cluster set
2 set: 33+ reps touch-and-go+17reps touch-and-go (50 reps) - cluster set
3 set: 20 reps touch-and-go+20 reps touch-and-go+20 reps touch-and-go (60 reps) - cluster set
4 set: 15 reps +10 reps+10 reps +10reps (45 reps)  

2. Wrist curls one hand 31.5 kg Olympic bar L/R hand 7*10
3. Decline Wrist curls one hand 33 kg rolling fat barbell L/R hand 7*10 

4. DEBP:
97.5 kg 9*3 reps  (different grips: narrow, middle, comp)

Edited December 7, 2017 by Stanislav

[Stanislav]

09/12/17 

Afternoon:

Pinch workout:
1. Static mouth pinch (52 mm width) hold 55 kg: 
1*60 sec
2*52 sec
3*50 sec

2. 1HP Flask replica 57mm width:
35.1 kg
1 set 11 reps touch-and-go + 4 reps touch-and-go + 5 reps cluster set Total:20 reps
2 set - 20 reps cluster set Total: 20 reps 

3. WW 49mm lift 
36 kg 3*20 reps (touch-and-go + regrip)

4.  Decline Wrist curls one hand 34.3 kg rolling fat barbell L/R hand 7*10 

Edited December 9, 2017 by Stanislav

[Stanislav]

10/12/17 

Afternoon:

1. WW 60mm lift 
31.5 kg 2*20 reps (touch-and-go + regrip)
30 kg *20 reps (touch-and-go + regrip)

2. BP 
118 kg 8*8 reps 

3. DE: 1HP Flask replica 57mm width:

35.2 kg 6*2 reps (break between sets 30 sec)
30.1 kg 4*3 reps (break between sets 30 sec)

Edited December 10, 2017 by Stanislav

[Stanislav]

11/12/17 

Evening:

1. DE BP:
98.5 kg 5*3 reps (3 sets -narrow, 2 sets -middle, break between sets 45 sec)
79 kg +bands+30 kg at the top (1set -middle, 4 sets - comp grip, break between sets 45 sec )

2. Swiss bar curl:
45.0 kg:
4*10 reps supinated grip
4*10 reps pronated grip
4*10 reps hammer grip

Edited December 12, 2017 by Stanislav

[Stanislav]

12/12/17 

Evening:

1. 2.5" Crusher Lift
60.3 kg * 45 reps (28 reps - touch and go + regrip 10 reps touch-and-go, + 7 reps touch-and-go)

2. 2.25" Rolling handle
66.3 kg 3*10 reps

3. 60 mm handle dumbbell row
53 kg 3*20 reps (cluster sets) feel very exhausted after Crusher and 2.25 Rolling handle 

[Stanislav]

13/12/17 

Morning:

1. Decline Wrist curls one hand 35.6 kg rolling fat barbell L/R hand 7*10

Evening:

1. Static hold Flask 1HP:
33.8 kg :
1 set - 44 sec
2 set- 42 sec
3 set - 43 sec
 

Edited December 13, 2017 by Stanislav

[Stanislav]

14/12/17 

Evening:

1. SB Medley СОС #2.5
50 sec -35 sec -30 sec -30 sec - 30 sec - 20 sec -20 sec -10 sec -10 sec  (break between sets up to 60 sec)

On 13.12.2017 at 11:01 AM, Stanislav said:

33.8 kg :
1 set - 44 sec
2 set- 42 sec

 

[Stanislav]

15/12/17 

Evening:

1. SB Coc# 2.5 Medley
55 sec -40 sec -30sec-30sec. 
RBA hard spring 3-3 position
45 sec - 35 sec -30 sec -4*25 sec

2. Decline Wrist curls one hand 36.1 kg rolling fat barbell L/R hand 7*10

3. 1HP Flask replica 57mm width:
33.8 kg:
1 set 11 reps touch-and-go + 6 reps touch-and-go + 5 reps touch-and -go cluster set Total:22 reps
2 set 12 reps touch-and-go + 6 reps touch-and-go + 4 reps touch-and -go cluster set Total:22 reps
3 set 14 reps touch-and-go + 5 reps touch-and-go + 4 reps touch-and -go cluster set Total:22 reps
4 set 12 reps touch-and-go + 5 reps touch-and-go + 3 reps touch-and -go cluster set Total:20 reps
 

Edited December 16, 2017 by Stanislav

[Stanislav]

16/12/17 

Afternoon:

1. 52.5 mm rolling handle dumbbel row
55 kg 3*20 reps
 

Evening:

2. Explosive mouth pinch (52mm width) 57kg 10*3 reps

3. 2HP  mouth pinch (52mm width) 57kg: 
1 set: 34 reps in 60 sec
2 set: 35 reps in 60 sec
3 set: 32 reps in 60 sec

Edited December 16, 2017 by Stanislav

[Stanislav]

17/12/17 

Evening:

1. BP 
122.5 kg 6*8 reps
101 kg +30 kg bands at the top * 8 reps 

Edited December 17, 2017 by Stanislav

[Stanislav]

18/12/17 

Evening:

1. DE BP:
106 kg 3*3 reps (1 set -narrow, 2 set -middle, 3 set -comp grip break between sets 45 sec)
85 kg +bands+30 kg at the top 3*3 reps (4 set -comp grip , 5 set - middle grip, 6 set - narrow  break between sets 45 sec )
65 kg + bands +54 kg at the top 3*3 reps (7 set -comp grip , 8 set - middle grip, 9 set - narrow  break between sets 45 sec )

2. 60 mm handle Loadable DB lift
65 kg
2*32 reps (1 set 15 reps in 60 sec)

3. Swiss bar curl:
47.5  kg:
4*10 reps supinated grip
4*10 reps hammer grip

[Stanislav]

20/12/17 

Morning:

Pinch workout:
1. Static mouth pinch (52 mm width) hold 57.5 kg: 
1 set *50 sec
2 set *50 sec
3 set *35 sec

Evening:
 

SB CoC# 2.5, #3, RBA spring position 3-3, 4-4 - Marathon during 40 min with short breaks

Edited December 21, 2017 by Stanislav

[Stanislav]

22/12/17 
 

Evening:

1. 49 mm WW 39.25 kg 2*30 reps, 1*20 reps
2. Decline Wrist curls one hand 38.3 kg rolling fat barbell L/R hand 6*10 reps

[Stanislav]

23/12/17 

Evening:

1. 52.5 mm rolling handle dumbbel row
59 kg 3*20 reps

[Stanislav]

24/12/17 

Afternoon:

1. 52.5 mm rolling handle dumbbel row
64.3 kg 1*20 reps (12 reps per 60 sec)

2.  DE: 1HP Flask replica 57mm width:
34.3 kg 10*3 reps (break between sets 30 sec)

3. 2HP  mouth pinch (52mm width) 60 kg: 
1 set: 31 reps in 60 sec
2 set: 39 reps in 60 sec

4. 60 mm WW 
32.3 kg 2*20 reps

5. Swiss bar curl:
50  kg:
4*10 reps supinated grip
4*10 reps hammer grip

 

 

Edited December 24, 2017 by Stanislav

[Stanislav]

26/12/17 

Evening:

1. BP 125 kg 8*8 reps

[Stanislav]

27/12/17 

Evening:

1. 2.5" Crusher Lift
64.1 kg * 36 reps (24 reps - touch and go + regrip + 7 reps regrip + 5reps regrip)
then 64.1 kg 3*10 reps (90 sec break between sets)

2. Volume work with RBA hard spring position 3-3 static hold avg 35-40 sec per set. I did 10 sets
 

3. Green rubber triceps extensions AMRAP (41 reps)

  

[Stanislav]

28/12/17 

Evening:

1. Static hold Flask 1HP:
35.1 kg :
1 set - 37 sec
2 set- 35 sec
3 set - 20 sec

2. Green rubber triceps extensions AMRAP (50 reps)

Edited December 29, 2017 by Stanislav

[Stanislav]

30/12/17 

Afternoon:

1. DE BP:
96 kg 3*3 reps (1 set -narrow, 2 set -middle, 3 set -comp grip break between sets 45 sec)
96 kg +bands+22 kg at the top 3*3 reps (4 set -comp grip , 5 set - middle grip, 6 set - narrow  break between sets 45 sec )
96 kg +bands+30 kg at the top 3*3 reps (7 set -comp grip , 8 set - middle grip, 9 set - narrow  break between sets 45 sec )
80 kg + bands +54 kg at the top 3*1 reps (10 set -comp grip , 11 set - middle grip, 12 set - narrow  break between sets 45 sec )

[Stanislav]

31/12/17 

Afternoon:

1. Decline Wrist curls one hand:
38.5 kg rolling fat barbell L/R hand 7*10
41.5 kg rolling fat barbell L/R hand 7*10
44 kg rolling fat barbell L/R hand 2*10

2. 1HP Flask replica 57mm width:
36.0 kg
3*10 reps

3. Explosive mouth pinch (52mm width) 57.5 kg 10*3 reps

4. DE BP:
115 kg 3*3 reps (1 set -narrow, 2 set -middle, 3 set -comp grip break between sets 45 sec)
105 kg 3*3 reps (4 set -comp grip , 5 set - middle grip, 6 set - narrow  break between sets 45 sec )
95 kg  3*3 reps (7 set -comp grip , 8 set - middle grip, 9 set - narrow  break between sets 45 sec )
 

Edited December 31, 2017 by Stanislav

[Stanislav]

02/01/18 

Afternoon:

1. DE BP:
96 kg +22 kg bands at the top 3*3 reps (1 set -narrow, 2 set -middle, 3 set -comp grip break between sets 45 sec)
85 kg +22 kg bands at the top 3*3 reps (4 set -comp grip , 5 set - middle grip, 6 set - narrow  break between sets 45 sec )
77.5 kg +22 kg bands at the top 3*3 reps (7 set -comp grip , 8 set - middle grip, 9 set - narrow  break between sets 45 sec )
 
Evening:

2. BP
117.5 kg + 22 kg bands at the top 6*8 reps 

Edited January 2, 2018 by Stanislav

[Stanislav]

03/01/18 

Afternoon:

1. 60 mm handle Loadable DB lift
68 kg
1*42 reps (1 set 12 reps in 60 sec) then doing repetions in cluster set fashion

2. SB with BBGM
1 set - 30 sec
2 set - 45 sec
3 set - 40 sec
4 set -35 sec

Evening:

3. 2HP  mouth pinch (52mm width) 62.5 kg: (Done with damaged skin near thumb)
1 set: 21 reps in 60 sec
2 set: 26 reps in 60 sec
3 set: 25 reps in 60 sec
4 set: 26 reps in 60 sec

4. Swiss bar curl:
52.5  kg:
4*10 reps supinated grip
 

Edited January 3, 2018 by Stanislav

[Stanislav]

04/01/18 

Afternoon:
 

1. Decline Wrist curls one hand 42.5 kg rolling fat barbell L/R hand 8*10 reps 

2. 2H 15 kg wrist curl 8*10 reps

3. Wrist curls one hand Olympic bar L/R hand 
1 set - 26.5 kg *10 reps
2 set - 31 kg *10 reps
3 set - 33.5 kg *10 reps
4 set - 36 kg *10 reps
5 set 38.5 kg *10 reps

Pinch workout:
4. Static mouth pinch (52 mm width) hold 60 kg: 
1 set *40 sec
2 set *25 sec
3 set *25 sec

Edited January 4, 2018 by Stanislav