Stanislav Posted August 26, 2018 Author Share Posted August 26, 2018 (edited) 26/08/18 Morning: 1. Werner Gunthor BP: 127 kg 3*5 reps Afternoon: СоС#3 strap (5mm) hold + 2.9 kg -15 sec GHP 7 strap (5mm) hold + 2.9 kg -15 sec BBGM strap (5mm) hold + 2.9 kg -15 sec RBA hard spring position 6-6 10 sec hold Table grip machine 22.5 kg 3*6 reps Edited August 26, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted August 28, 2018 Author Share Posted August 28, 2018 28/08/18 Evening: 1. DE BP: 120 kg +30 kg bands at the top 9*3 reps break between sets 60 sec Quote Link to comment Share on other sites More sharing options...
Stanislav Posted August 30, 2018 Author Share Posted August 30, 2018 30/08/18 Evening: 1. 2.5' Crusher replica lift 76,25 kg *13 reps (PB) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted August 31, 2018 Author Share Posted August 31, 2018 (edited) 31/08/18 Evening: 1. Werner Gunthor BP: 138 kg 6*3 reps (2*32 kg ketllebells included) 2. 60.5 mm handle loadable dumbbelll 84.2 kg * 10 reps (Cluster set). 3. Adjustable thick bar static hold 94 kg 3*12 sec Edited August 31, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 2, 2018 Author Share Posted September 2, 2018 02/09/18 Evening: 1. BP: 150 kg 10*5 reps Quote Link to comment Share on other sites More sharing options...
Kashtan Posted September 2, 2018 Share Posted September 2, 2018 On 8/31/2018 at 8:26 PM, Stanislav said: 31/08/18 Evening: 1. Werner Gunthor BP: 138 kg 6*3 reps (2*32 kg ketllebells included) 2. 60.5 mm handle loadable dumbbelll 84.2 kg * 10 reps (Cluster set). 3. Adjustable thick bar static hold 94 kg 3*12 sec Bench press by Gunthor - what you mean? Cluster set - pause how much between reps? Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 2, 2018 Author Share Posted September 2, 2018 1 minute ago, Kashtan said: Bench press by Gunthor - what you mean? Cluster set - pause how much between reps? 3 reps per minute for 84.2 kg thick handle db BP by Werner Quote Link to comment Share on other sites More sharing options...
Kashtan Posted September 2, 2018 Share Posted September 2, 2018 (edited) Military press? You don`t try not linear still break pause between reps, but exponentially gain, example - 1 rep - 15 sec , 2-nd rep - 17 sec. 3 rep - 20 sec...30 sec - 8th rep. Edited September 2, 2018 by Kashtan Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 2, 2018 Author Share Posted September 2, 2018 1 minute ago, Kashtan said: Military press? Doing military BP legs should be aired, in my case they are placed on the bench, and no arch is applied, even though leg drive is possible 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 3, 2018 Author Share Posted September 3, 2018 (edited) 03/09/18 Evening: 1. 2.5' Crusher replica lift 78 kg *11 reps (PB) 2. Adjustable thick bar static hold 105 kg *15 sec 2.5_Crusher_78kg_9reps.mp4 105kg_static hold.mp4 Edited September 3, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 4, 2018 Author Share Posted September 4, 2018 04/09/18 Evening: СоС#3 strap (5mm) hold + 2.9 kg -15 sec GHP 7 strap (5mm) hold + 2.9 kg -11 and 9 sec BBGM strap (5mm) hold + 2.9 kg -15 sec RBA hard spring position 5-6 25 sec hold Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 5, 2018 Author Share Posted September 5, 2018 05/09/18 Evening: 1. 2HP mouse pinch (52mm width): 70 kg +17 kg bands at the top *1 rep 75 kg +17 kg bands at the top *1 rep 81,1 kg +17 kg bands at the top (2 singles) 83,6 kg +17 kg bands at the top no lift 84,1 kg +17 kg bands at the top no lift 86 kg +17 kg bands at the top no lift Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 8, 2018 Author Share Posted September 8, 2018 08/09/18 Evening: 1. 2.5' Crusher replica lift 80 kg *6 reps (PB) 78 kg * 6 reps 73 kg * 7 reps 68 kg *10 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 9, 2018 Author Share Posted September 9, 2018 (edited) 09/09/18 Afternoon: 1. BP 177 kg 3*2 reps 156 kg 4*5 reps 127 kg 4*6 reps 2. Dips machine 5*8 reps Edited April 10, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 11, 2018 Author Share Posted September 11, 2018 (edited) 11/09/18 Evening: 1. 2HP mouse pinch (52mm width): 82,325 kg +17 kg bands at the top * 1 rep 84,1 kg +17 kg bands at the top * 1 rep (PB) 85,325 kg +17 kg bands at the top no lift (2 inches away very close) 82.325 +bands_pinch.mp4 84.1 kg+bands_pinch.mp4 85.325 +bands_pinch.mp4 Edited September 11, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 13, 2018 Author Share Posted September 13, 2018 (edited) 13/09/18 Evening: 1.Deloading BP 116 kg *8 reps 126 kg *6 reps 116 kg *8 reps 2. DE BP: 122.5 kg +30 kg bands at the top 4*3 reps break between sets 60 sec 3. Holle's method of gripper training Workout with GHP 7 and CoC 2.5 Edited September 15, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 15, 2018 Author Share Posted September 15, 2018 14/09/2018 Evening: 1. Holle's method of gripper training Workout with GHP 7 and CoC 2.5 (7 overcrushes) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 15, 2018 Author Share Posted September 15, 2018 15/09/2018 1. 2HP mouse pinch (52mm width): 85 kg *5 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 16, 2018 Author Share Posted September 16, 2018 16/09/18 Evening: 1. BP 162,5 kg*6 170 kg*3 172,5 kg*2 150 kg*4 155 kg*4 167 kg*2 142,5 kg*5 155 kg*4 162,5 kg*2 102,5 kg*8 2. CGBP 127.5 kg 3*5 reps 3. Incline BP 103 kg 3*6 reps 4. Dips machine 4*6 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 18, 2018 Author Share Posted September 18, 2018 (edited) 18/09/18 Evening: 1. 2HP mouse pinch (52mm width): 70 kg +17 kg bands at the top * 5 reps 72,6 kg +17 kg bands at the top * 5 reps 75 kg +17 kg bands at the top * 5 reps 78 kg +17 kg bands at the top * 3 reps 2. Neck training: 2.1 PLATE LOADED (40 kg) FORWARD NECK CURL 2*10 reps 2.2 HARNESS LOADED NECK EXTENSION WITH TOWEL 2*10 reps 2.3 Side extensions (right - left) 2*10 reps 3. Deload BP: 115 kg 3*6 reps Edited September 18, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 20, 2018 Author Share Posted September 20, 2018 (edited) 20/09/18 Evening: 1. BP 145 kg*6+2+2 (cluster set break between reps - 20 secs), my pecs are not fully recovered after Sunday's BP (16/09/18) workout Planned 145 kg *10 reps 115 kg*8 reps 2. Neck training: 2.1 PLATE LOADED (25 kg) FORWARD NECK CURL 2*15 reps 2.2 HARNESS LOADED NECK EXTENSION WITH TOWEL 2*15 reps 2.3 Side extensions (right - left) 2*15 reps 3. 2.5' Crusher replica lift 81,5 kg *6 reps (PB) 72 kg 5*6 reps Currently the best grip workout ever Edited September 21, 2018 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
corefire Posted September 20, 2018 Share Posted September 20, 2018 (edited) you do always ultralight bench. is it good for rehab and bloodflow? Edited September 20, 2018 by corefire Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 21, 2018 Author Share Posted September 21, 2018 (edited) 13 hours ago, corefire said: you do always ultralight bench. is it good for rehab and bloodflow? If you were very attentive I'd bench very heavy and volume on Sunday 16/09/2018 for instance 85% *6 reps 90% 3 reps and so on Increasing volume and poundage on the bar will stress all your body and true key for progress. BP Light trainings is very good method for active recovery Edited September 21, 2018 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 22, 2018 Author Share Posted September 22, 2018 (edited) 22/09/18 1. Medium BP: 1 set - 115 kg *5 reps 2 set - 117.5 kg *5 reps 3 set - 125 kg *5 reps 4 set - 130 kg *5 reps 5 set - 136 kg *5 reps 6 set - 141 kg *5 reps 7 set - 147 kg * 5 reps 8 - 9 set - 115 kg *10 reps Evening: 1. 2HP mouse pinch (52mm width): 78 kg +17 kg bands at the top * 6 reps 70.5 kg +17 kg bands at the top 2*10 reps 2. Adjustable thick bar lift 110 kg *5 reps 115 kg 2*2 reps 3. Neck training: 3.1 PLATE LOADED (20 kg) FORWARD NECK CURL 2*25 reps 3.2 HARNESS LOADED NECK EXTENSION WITH TOWEL 2*15 reps 3.3 Side extensions (right - left) 2*15 reps Edited September 22, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted September 23, 2018 Author Share Posted September 23, 2018 23/09/18 Morning: 1. 2.5' Crusher replica lift 85 kg *1 reps (PB) 73 kg 2*6 reps 2. 60 mm WW lift 40 kg 2*4 reps Quote Link to comment Share on other sites More sharing options...
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