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My strength training log


Stanislav

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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

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Edited by Stanislav
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28/08/18
 

Evening:

1. DE BP:

120 kg +30 kg bands at the top 9*3 reps break between sets 60 sec

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30/08/18
 

Evening:
 

1. 2.5' Crusher replica lift

76,25 kg *13 reps (PB)

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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 by Stanislav
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02/09/18
 

Evening:

1. BP:

150 kg 10*5 reps

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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?

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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

 

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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 by Kashtan
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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

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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

Edited by Stanislav
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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

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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

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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

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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 by Stanislav
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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)

Edited by Stanislav
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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 by Stanislav
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14/09/2018
 

Evening:

1. Holle's method of gripper training
Workout with GHP 7 and CoC 2.5 (7 overcrushes)

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15/09/2018

1. 2HP mouse pinch (52mm width):

85 kg *5 reps

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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

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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 by Stanislav
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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 by Stanislav
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you do always ultralight bench. is it good for rehab and bloodflow?

Edited by corefire
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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 by Stanislav
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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 by Stanislav
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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 

 

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