Stanislav Posted January 27, 2019 Author Share Posted January 27, 2019 (edited) 27/01/19 Morning: 1. Grippers workout from 20 mm block speed day: BB SA - 10*3 reps Vulcan replica hard spring position 6-5 7*3 reps Afternoon: 1. Box Squat 164 kg 4*7 reps Evening: 1. 60 mm WW static holds: 37,5 kg: 1 set - 20 sec 2 set -19 sec 3 set -17 sec 4 set -15 sec Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 28, 2019 Author Share Posted January 28, 2019 (edited) 28/01/19 Evening: 1. Hypertrophy BP 1-3 set - 110 kg +30 kg bands at the top *10 reps 4-6 set super set 120 *5 reps + 107.5 kg *10 reps + 86 kg *10 reps (felt very pumped in my pecs) 2. 2.5' Crusher replica lift 80,5 kg * 10 reps (PB) 72 kg 3*8 reps 66.7 kg 3*8 reps Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 30, 2019 Author Share Posted January 30, 2019 (edited) 30/01/19 Afternoon: 1. DE BP: 126 kg + 30 kg bands at the top 12*2 reps 2. Flask Timed static holds 37.7 kg 2*15 sec Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 31, 2019 Author Share Posted January 31, 2019 (edited) 31/01/19 During The day: 1. Grippers workout from 20 mm block Heavy day: #1 * 1 rep BB SA * 1 rep RBA hard spring 4-5 position * 1 rep # 2.5 * 1 rep Vulcan replica hard spring position 6-6 *1 rep BB GM *5 cheat reps Vulcan replica hard spring position 6-6 + very light spring position 3-3 *1 cheat rep #2.5 *4 Overcrushes BB GM strap hold + 7 kilo * 7 sec Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 2, 2019 Author Share Posted February 2, 2019 (edited) 02/02/19 Afternoon: 1. NFL combine BP test preparation 1 serie: 230 lbs Strip ladder 11-10-9-8-7-6-5-4-3-2-1 = 66 reps (Total time of workout about 15 minutes) During The day: 1. Grippers workout from 20 mm block Heavy day: BB SA * 3 reps # 2.5 * 1 rep Vulcan replica hard spring position 6-6 + very light spring position 2-2 *1 rep Vulcan replica hard spring position 6-6 + very light spring position 3-3 *1 rep Vulcan replica hard spring position 7-6 *1 rep - PB #2.5 *4 Overcrushes BBGM * 3 Overcrushes #3 * 2 sets *1 rep - cheat rep 95 mm wooden block wide pinch hold : 26 kg: 2*10 sec 3.Front hold 20 kg Thor's Hammer 50 sec Vulcan V2 black spring LEVEL 13 (4-5) = 63.5 kg * 1 rep LEVEL 12 (4) = 58.6 kg * 5 reps LEVEL 11 (4-3) = 54.2 kg * 10 reps LEVEL 9 (3) = 49.7 kg *10 reps Done later LEVEL 13 (4-5) = 63.5 kg * 3 reps LEVEL 15 (5) = 66.6 kg * 1 rep LEVEL 12 (4) = 58.6 kg * 10 reps Edited February 3, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 3, 2019 Author Share Posted February 3, 2019 03/02/19 Afternoon: 1. BP 1 set -97.5 kg* 8 reps 2 set -117.5 kg* 5 reps 3-7 sets 135 kg *3 reps (rest between sets <60 sec) 117.5 kg * AMRAP (17 reps) 117.5 kg * AMRAP (15+3+2) cluster up to 20 reps 2. 8cm board CGBP 120 kg*15 reps 3. AA DL warming up: 65 kg *5 reps 115 kg *5 reps 150 kg* 19 rep per 60 sec -PR 4. Sumo stance DL 190 kg 2*10 reps Second training since December 2018 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 5, 2019 Author Share Posted February 5, 2019 04/02/19 Evening: 1. Grippers workout from 20 mm block speed day: BB SA - 9*3 reps Vulcan Level 9 spring position 3-3 - 7*3 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 6, 2019 Author Share Posted February 6, 2019 05/02/19 Afternoon: 1. Grippers workout from 20 mm block speed day: #1 - 5*3 reps BB SA - 5*3 reps # 2.5 - 3 Overcrushes Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 6, 2019 Author Share Posted February 6, 2019 06/02/19 Evening: 1. 2.5' Crusher replica lift 81 kg * 8 reps (PB) 73 kg 3*8 reps 68 kg 3*8 reps 2. DE BP 137.5 kg +30 kg bands at the top 6*1 rep Explosive Werner Guntor's BP Middle grip: 105 kg + 22 kg bands at the top 4*3 reps Explosive Ulf Timmerman's BP Middle grip: 105 kg + 22 kg bands at the top 4*3 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 7, 2019 Author Share Posted February 7, 2019 07/02/19 Evening: 1. Mouse pinch static hold: 77.5 kg: 1 set - 25 sec 2 set - 26 sec Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 8, 2019 Author Share Posted February 8, 2019 (edited) 08/02/19 During the day: 1. Grippers workout from 20 mm block reps day: # 1 - 5*10 reps BB SA - 2*10 reps Vulcan replica hard spring position 5-6 + 3-3 light spring up to 7 cheat reps Vulcan Level 9 spring position 3-3 - 10*10 reps Vulcan Level 9 spring position 3-3 -35 reps Evening: 1. Box Squat 172.5 kg 4*6 reps Edited February 8, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 9, 2019 Author Share Posted February 9, 2019 09/02/19 Afternoon: 1. NFL combine BP test preparation 1 serie: 230 lbs Strip wave 12-11-10-12-10-8-7-6-5-5-3-2-1-3-2-1 = 98 reps (Total time of workout about 23 minutes) 2.Front hold 21 kg Thor's Hammer 53 sec 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 10, 2019 Author Share Posted February 10, 2019 10/02/19 Afternoon: 1. AA DL warming up: 65 kg *5 reps 115 kg *5 reps 155 kg *17 reps per 60 sec - PB 2. BP 1 set -107.5 kg* 8 reps 2 set -125 kg* 5 reps 3-7 sets 145 kg *3 reps 125 kg 2* AMRAP (12reps) 3. 8cm board CGBP 127.5 kg 1set *10 reps 2 set *8 reps 4. Sumo stance DL 195 kg *10 reps Third training since December 2018 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 11, 2019 Author Share Posted February 11, 2019 (edited) 11/02/19 Afternoon: 1. Grippers workout from 20 mm block speed day: #1 - 5*3 reps BB SA - 5*3 reps Vulcan Level 9 Spring position 3-3 5*3 reps Vulcan Level 10 Spring position 4-3 5*3 reps Edited February 18, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 13, 2019 Author Share Posted February 13, 2019 13/02/19 Evening: 1. DE BP Explosive Werner Guntor's BP Middle grip: 110 kg + 22 kg bands at the top 5*3 reps Explosive Ulf Timmerman's BP Middle grip: 110 kg + 22 kg bands at the top 5*3 reps Explosive Push ups with supported band 5*3 reps 2. 2.5' Crusher replica lift 84.25 kg * 5 reps 76.1 kg 3*5 reps (high pull) 71.7 kg 4*5 reps (high pull) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 14, 2019 Author Share Posted February 14, 2019 14/02/19 Evening: 1. Mouse pinch static hold: 80.2 kg: 1 set - 20 sec 2 set - 23 sec Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 15, 2019 Author Share Posted February 15, 2019 (edited) 15/02/19 During the day: 1. Grippers workout from 20 mm block reps day: BB SA - 1*10 reps Vulcan replica hard spring position 6-6 up to 8 cheat reps RBA 4-4 - 10*10 reps BB SA -5 *20 reps Vulcan Level 10 Spring position 4-3 *10 reps Vulcan Level 9 Spring position 3-3 *10 reps #1 - 5*15 reps RBA 5-5 *10 reps RBA 4-4 - 4*10 reps BBSA - 4*15 reps Evening: 1. NFL combine BP test preparation 1 serie: 115 kg 8-9-10 reps (break between sets 45 sec) REST = 10 minutes 2 serie: 110 kg 12-12-(5+4+3 -mini cluster) (break between sets 45 sec) REST = 10 minutes 3 serie: 230 lbs Strip wave 13-12-11-(9+3) Edited February 16, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 17, 2019 Author Share Posted February 17, 2019 (edited) 17/02/19 Afternoon: 1. AA DL warming up: 65 kg *5 reps 115 kg *5 reps 160 kg *12 reps per 60 sec - PB 2. Sumo stance DL 200 kg *14 reps 4th training since December 2018 3. 8cm board CGBP 120 kg 1set *19 reps 2 set * 16 reps 3 set *10 reps 4. Med ball workout 5. Grippers workout from 20 mm block : BBGM * 1 rep RBA 5-6 *1 rep #2.5 *1 rep RBA 5-5 *1rep BB SA *1 rep Edited February 18, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 18, 2019 Author Share Posted February 18, 2019 (edited) 18/02/19 Afternoon: 1. Grippers workout from 20 mm block speed day: BB SA - 5*3 reps #2.5 - 1 speed rep Vulcan Level 9 Spring position 3-3 3*3 reps Vulcan Level 10 Spring position 4-4 3*3 reps Very Explosive closes Vulcan Level 6 Spring position 2-2 6*3 reps 2. Hypertrophy BP 1 set - 105 kg +35 kg bands at the top *10 reps 2 set - 110 kg +35 kg bands at the top *10 reps 3 set - 115 kg +35 kg bands at the top *10 reps 4 set - 136 kg *6 reps 5 set - 117.5 kg *8 reps 6 set -107.5 kg *16 reps Edited February 18, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 19, 2019 Author Share Posted February 19, 2019 (edited) 19/02/19 Evening: 1. Box Squat 185kg *6 reps 150 kg +40 kg bands at the top 3*6 reps Vulcan Level 12 Spring position 4-4 *16 reps - PB Edited February 28, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 19, 2019 Author Share Posted February 19, 2019 Box_squat.mp4 Vulcan 4-4.mp4 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 20, 2019 Author Share Posted February 20, 2019 (edited) 20/02/19 During The day: 1. Grippers workout from 20 mm block Heavy day: #1 * 1 rep BB SA * 1 rep # 2.5 * 1 rep BBGM * 1 rep RBA hard spring 5-5 position * 1 rep Vulcan replica hard spring position 6-6 *1 rep Vulcan replica hard spring position 7-6 *1 rep Vulcan replica hard spring position 7-7 *1 rep - cheat rep RBA hard spring 5-6 position * 1 rep RBA hard spring 6-6 position * failed 3 mm away from closing Vulcan Level 12 Spring position 5-4 *2 reps BB SA *10 explosive reps Evening: 1. DE BP Explosive Werner Guntor's BP Middle grip: 110 kg + 24 kg bands at the top 5*3 reps Explosive Ulf Timmerman's BP Middle grip: 110 kg + 24 kg bands at the top 5*3 reps Explosive Push ups with supported band 5*3 reps Edited February 20, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 23, 2019 Author Share Posted February 23, 2019 (edited) 23/02/19 Afternoon: 1. Mouse pinch static hold: 81 kg: 1 set - 23 sec 2. BP 107.5 kg +62 kg bands at the top 5*3 reps 137.5 kg 2*6 reps 3. NFL combine BP test preparation 1 serie: 120kg: 3*12 reps REST = 10 minutes 2 serie: 110 kg: 3*15 reps REST = 10 minutes 3 serie: 97.5 kg: 3*20 reps 4. Grippers workout #2.5 *15 overcrushes 81kg_mouse_pinch_hold.mp4 weightmouse pinch.mp4 Edited February 23, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 24, 2019 Author Share Posted February 24, 2019 24/02/19 Evening: 1. AA DL warming up: 65 kg *5 reps 115 kg *5 reps 162,5 kg *8 reps per 60 sec - PB 2. Sumo stance DL 205 kg *10 reps 5th training since December 2018 3. 11 cm board CGBP 120 kg 1set *19 +5+ 6 reps 2 set * 10 reps 3 set *12 reps 4 set *10 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 26, 2019 Author Share Posted February 26, 2019 26/02/19 During The day: 1. Grippers workout from 20 mm block Speed day: BB SA 5*3 reps RBA hard spring 4-4 position 5*3 reps Evening: 1. DE BP Explosive Werner Guntor's BP Middle grip: 105 kg + 30 kg bands at the top 5*3 reps Explosive Ulf Timmerman's BP Middle grip: 105 kg + 30 kg bands at the top 5*3 reps Explosive Push ups with supported band 5*3 reps 2. 2*20 kg Plate pinch timed holds and lifts 2_20_1HP.mp4 Quote Link to comment Share on other sites More sharing options...
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