Stanislav Posted April 6, 2019 Author Share Posted April 6, 2019 06/04/2019 Evening: 1. BP 95 kg *8 reps 117.5 kg *6 reps 140 kg *5 reps 156 kg 5*3 reps 10 cm Board press 140 kg 2*12 reps 2. Incline BP 115 kg 3*3 reps 3. Lat Pull downs 4*12 reps 4. Viking press 4*12 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 7, 2019 Author Share Posted April 7, 2019 (edited) 07/04/19 Afternoon: 1. Mouse pinch static hold: 82.9 kg: 1 set - 36 sec 82.9kg_mouse_pinch.mp4 82,9_36sec.mp4 Edited April 7, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 8, 2019 Author Share Posted April 8, 2019 (edited) 08/04/19 Afternoon: 1. Grippers workout from 20 mm block speed day: BB SA - 10*3 reps RBA hard spring position 4-4 + band at 10th notch (+2.5 kg RGC) 10*3 reps 2. Decline wrist curls with 52 mm rolling db 42.5 kg: 10*15 reps Evening: 1. 8 cm Board AMRAP 1 - test 102.5 kg *33+8 reps - cluster set 2. 60 mm WW static holds 40 kg: 1 set -15 sec 2 set - 12 sec 3 set - 10 sec 3. Shot put: Glide. A-position drill A-position + right foot step drill Driving leg drill 4. Shot put: Rotational Wheel drill 90 degrees drill 180 degrees drill Edited April 8, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 10, 2019 Author Share Posted April 10, 2019 (edited) 10/04/19 Evening: 1. 2.5" Crusher replica lift: 1 set - 82 kg *3 reps 2 set -79.5 kg *3 reps 3 set - 77 kg * 6 reps 2. 1 Hand Pinch 2*20 kg 2*20 kg + 1.25 kg +magnets * 1 rep 2*20 kg + 2*1.25 kg +magnets * 1 rep (PB) 3. DE BP Explosive Werner Guntor's BP Middle grip: 108.5 kg + 36 kg bands at the top 10*3 reps Edited April 10, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 11, 2019 Author Share Posted April 11, 2019 (edited) 11/04/19 Evening: 1. Mouse pinch static hold: 85.0 kg: 1 set - 35 sec - 1st goal for 2019 DONE!!! 1.1 Flask 1HP timed hold 40 kg *7-8 sec 2. Decline wrist curls with 52 mm rolling db 45.2 kg: 5*12 reps 3. Shot put: Glide. A-position drill A-position + right foot step drill Driving leg drill Right hop Power position drill 4. Shot put: Rotational Wheel drill 90 degrees drill 180 degrees drill 360 degrees drill 5. Grippers workout from 20 mm block reps day BBSA *10 reps RBA hard spring postion 5-5 *10 reps RBA hard spring position 4-4 10*15 reps Mouse_pinch_85kg_35 sec.mp4 Weight_85.mp4 45.2kg_wrist_curls.mp4 Edited April 12, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 13, 2019 Author Share Posted April 13, 2019 (edited) 13/04/19 Evening: 1. BP 1 set - 101 kg *8 reps 2 set - 122 kg * 6 reps 3 set - 142 kg* 5 reps 4 set - 130 kg +36 kg bands at the top * 3 reps 5 set - 111 kg + 72 kg bands at the top 3*1 rep 6-7 set 10 cm board press 121.5 kg + 36 kg bands at the top 2*8 reps (AMRAP) 2. Swiss bar BP (focus on triceps) 1 set - 80 kg *10 reps 2 set - 92.5 kg *8 reps 3 set - 100 kg *6 reps 4 set - 110 kg * 5 reps 3. Incline BP 111 kg 3*3 reps Edited April 13, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 14, 2019 Author Share Posted April 14, 2019 14/04/19 Afternoon: 1. Shot put: Glide. Drills: MB into the ground 4 sets MB into the air (overhead) Kneeling throw Standing Throw -hands on hips Block foot step throw Hop backwards Hop backwards with power foot turn Block Leg Drive Evening: 2. 8 cm Board AMRAP 2nd- test 102.5 kg *32 +4 +4 reps (40 reps cluster) 3. AA DL sumo stance 155 kg *21 reps Cluster set per 120 sec 4. Sumo stance DL 170 kg *25 reps (Planned 210kg *10 reps but my back was sore after AA DL) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 15, 2019 Author Share Posted April 15, 2019 (edited) 15/04/19 Afternoon: 1. Grippers workout from 20 mm block speed day: BB SA - 10*3 reps RBA hard spring position 3-3 + very light spring at 10th notch (+11 kg RGC) ~ 47 kg RGC 6*3 reps Vulcan gripper Level 12 black spring position 4-4 + band at 11th notch (+2 kg rgc) 3*3 reps 2. Decline wrist curls with 52 mm rolling db 47.5 kg: 4*10 reps 3. Flask 1HP timed hold 40 kg *12 sec 40kg_sec_flask.mp4 Edited April 15, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 17, 2019 Author Share Posted April 17, 2019 (edited) 17/04/19 Evening: 1. Mouse pinch lift (Road to 110 kg - PB): 90 kg 3*3 reps 77 kg 3*10 reps 2. DE BP Explosive Werner Guntor's BP Middle grip: 111.5 kg + 36 kg bands at the top 10*3 reps 3. 95 mm wide wooden block timed pinch hold (for shot put): 23.5 kg: 10*10 sec Edited April 17, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 19, 2019 Author Share Posted April 19, 2019 (edited) 19/04/19 Evening: 1. Grippers workout from 20 mm block reps day BBSA *10 reps #2.5 * 2 speed reps RBA hard spring postion 4-4 + light spring (+ 11 kg RGC) 3*10 reps Vulcan gripper Level 12 + band at 11th notch (+2.5 kg RGC) 3*10 reps RBA hard spring position 4-4 15*15 reps BBSA *20 reps 2. BP 1 set - 112 kg *8 reps 2 set - 122 kg * 8 reps 3 set - 145 kg* 5 reps 4 set - 132 kg +36 kg bands at the top * 3 reps 5 set - 116.5 kg + 72 kg bands at the top *1 rep 6 set - 120.5 kg +72 kg bands at the top * 1 rep 6-7 set 10 cm board press 125.5 kg + 36 kg bands at the top 2*7 reps (AMRAP) 3. IM Hub timed holds 27.5 kg: 4*10 sec Edited April 19, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 21, 2019 Author Share Posted April 21, 2019 (edited) 21/04/19 Afternoon: 1. 60 mm WW timed static holds: 40,1 kg *15 sec - PR 35.5 kg 5*15 sec Evening: 1. 24 kg Explosive kettlebell snatches 9*3 reps 2. Grippers workout from 20 mm block speed day: BB SA - 10*3 reps RBA hard spring position 3-3 + very light spring at 10th notch (+11 kg RGC) ~ 47 kg RGC 6*3 reps 3. Flask 1HP timed hold 40 kg *19 sec - PB (2 seconds away from the second goal of the Year) Edited April 21, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 22, 2019 Author Share Posted April 22, 2019 (edited) 22/04/19 Evening: 1. Box Squat 100 kg*10 reps 155 kg *5 reps 195 kg *3 reps 2. DE Box Squat 155 kg + 36 kg bands at the top 5*3 reps Edited April 22, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 24, 2019 Author Share Posted April 24, 2019 (edited) 24/04/19 Evening: 1. Flask 1HP timed hold 40 kg *22 sec - PB 2nd goal of the Year is DONE!!!! 2. DE BP Explosive Werner Guntor's BP Middle grip: 117.5 kg + 30 kg bands at the top 9*2 reps 3. BBSE (sprind diameter = 7.93 mm) SB hold - 22 sec 40kg_record_flask.mp4 40kg_weight_flask.mp4 @Wade Gillingham Thanks a lot for your products. I highly appreciate your care while dealing with me. Your T-shirt added some valuable seconds for my timed 1 hand pinch hold. Much more is coming.... Edited April 24, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 26, 2019 Author Share Posted April 26, 2019 (edited) 26/04/19 Afternoon: 1. Grippers workout from 20 mm block reps day BBSA *10 reps RBA hard spring postion 3-3 + light spring (+ 11 kg RGC) *10 reps RBA hard spring postion 4-3 + light spring (+ 11 kg RGC) *10 reps RBA hard spring postion 4-4 + light spring (+ 11 kg RGC) *10 reps Vulcan gripper Level 12 + band at 11th notch (+2.5 kg RGC) 2*10 reps Vulcan Replica hard spring position 6-6 + light band (+1.5 kg RGC) 3*10 reps 2. Mouse pinch lift (Road to 110 kg - PB): 91,6 kg 2*4 reps 80 kg *10 reps (left web is slightly torn), so I stopped pinch training in order not to make things worse 3. IM Hub static hold 31.1 kg *10 sec 26.1 *20 sec Edited April 26, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 28, 2019 Author Share Posted April 28, 2019 28/04/19 Afternoon: 1. Grippers workout from 20 mm block speed day: Practiced French contrast 5 Rounds: Vulcan gripper Level 15 + band at 11 th notch *1 BBSA *3 reps Vulcan gripper level 17 * 2 reps - PB Speed BBSA 5*3 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 29, 2019 Author Share Posted April 29, 2019 (edited) 29/04/19 Evening: 1. NFL combine BP preparation 6.4 cm Board BP 1 serie 102.5 kg *30+8 reps + 3 reps - cluster set 2 serie 102.5 kg *13 reps +13 reps + 9 reps +3 reps + 4 reps - cluster set 3 serie 102.5 kg *15 reps + 15 reps +8 reps + 5 reps + 4 reps 2. Shot put: Glide Standing Release drills Standing throws - hands on hips. Block Foot Step Throw A-position drill A-position + right foot step drill Driving leg drill Hop backwards Hop backwards with power foot turn Edited April 29, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 30, 2019 Author Share Posted April 30, 2019 (edited) 30/04/19 Afternoon: 1. 1HP Flask max attempt 50.3 kg * fail (not today - ripped right web after 3d try) 2. IM Hub timed static hold 33 kg *10 sec - PB 28 kg *20 sec 29.25 kg 2*15 sec 27 kg * 15 sec - I was done Evening: 1. Decline wrist curls with 52 mm rolling db 48.5 kg: 4*10 reps 50.5 kg 4*10 reps 2. Shot put: Glide Standing Release drills Standing throws - hands on hips. A-position drill Driving leg drill Wall standing Hop Wall standing Hop with power foot turn Flask_50.3 kg_weight.mp4 Edited April 30, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 1, 2019 Author Share Posted May 1, 2019 01/05/19 Evening: 1. DE BP Explosive Werner Guntor's BP Middle grip: 121.5 kg + 30 kg bands at the top 4*2 reps - a bit lower speed than expected, so decreased weight to have a great velocity: (Feel sore in my pecs after Monday's NFL BP preparation) 105 kg + 30 kg bands at the top 6*2 reps - That's much better Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 3, 2019 Author Share Posted May 3, 2019 (edited) 03/05/19 During The day: 1. Grippers workout from 20 mm block Heavy day: BBSA * 1 rep #2.5 *1 rep GHP#7 *1 rep (deep close) Vulcan Level 17 * 1 rep - deep close Vulcan Level 9 + medium spring (+22 kg RGC) *1 rep Vulcan Level 8 + medium spring (+22 kg RGC) 4 *1 rep Vulcan Level 6 + medium spring (+22 kg RGC) 2 *5 reps BBSA *47 reps Evening: 1. DOH 200 kg timed bar hold: 38 sec 2. BP 1 set - 105 kg *8 reps 2 set - 107,5 kg * 8 reps 3 set - 127,5 kg* 5 reps 4 set - 145 kg * 4 reps 5 set - 117.5 kg + 60 kg bands * 3 reps 6-7 set - 117.5 kg + 44 kg bands 2*3 reps 8 set -120 kg *10 reps 3. Shot put: Glide Standing Release drills Standing throws - hands on hips. Block Foot Step Throw A-position drill A-position + right foot step drill Driving leg drill Hop backwards Hop backwards with power foot turn 4. IM Hub static hold 27.5 kg 4 *10 sec 5. Shallow hub static hold 17.5 kg 4*10 sec 6. Moon top static hold 13 kg 2*15 sec Edited May 3, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 5, 2019 Author Share Posted May 5, 2019 (edited) 05/05/19 Afternoon: 1. Shot put: Glide. Drills (Mostly workout for explosiveness ) MB into the ground 4 sets MB into the air (overhead) almost touched celling in the volleyball gym (50 cm away from h>10 m) MB = 3kg Overhead MB throw - 10 throws Best = 18 m Forward MB throw - 10 throws Best = 15.5 m Standing Throw MB Chest Pass - 15 throws Kneeling MB chest pass 15 throws MB drop height = 315 cm 4*10 throws Evening: 2. 8 cm Board BP NFL combine test preparation: 102.5 kg *15 reps Break 45 sec 102.5 kg *15 reps Break 45 sec 102.5 kg *12 reps 3. Sumo stance DL 210 kg *10 reps Edited May 5, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 6, 2019 Author Share Posted May 6, 2019 06/05/19 Evening: 1. Grippers workout from 20 mm block speed day: Practiced French contrast 10 Rounds: Vulcan gripper Level 15 *1 BBSA *3 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 9, 2019 Author Share Posted May 9, 2019 09/05/19 Evening: 1. DE BP Explosive Werner Guntor's BP Middle grip: 111 kg + 30 kg bands at the top 9*2 reps - That's much better 2. 110 kg each hand farmer's hold 72 sec Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 13, 2019 Author Share Posted May 13, 2019 (edited) 13/05/19 Evening: 1. 2. Mouse pinch lift (Road to 110 kg - PB): 93,6 kg * 2 reps (cut my web thumb) 80 kg *6 reps - stopped pinch training in order not to make things worse. FAR NOT the best pinch session, very far away than expected 2. NFL combine BP preparation 4.4 cm Board BP 1 serie 102.5 kg *14+14 reps + 11 reps (break 30 sec) 2 serie 102.5 kg *15 reps +15 reps (break 30 sec) - Felt Exhausted 3. Grippers workout from 20 mm block speed day: Practiced French contrast 6 Rounds: Vulcan gripper Level 15 *1 BBSA *3 reps Edited May 13, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 14, 2019 Author Share Posted May 14, 2019 14/05/19 Evening: 1. Shot put: Glide Standing Release drills Standing throws - hands on hips. Block Foot Step Throw A-position drill A-position + right foot step drill Driving leg drill Hop backwards Hop backwards with power foot turn Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 15, 2019 Author Share Posted May 15, 2019 15/05/19 Evening: 1. DE BP Explosive Werner Guntor's BP Middle grip: 114 kg + 30 kg bands at the top 9*2 reps - That's much better 2. 60 mm WW timed static holds: 38.2 kg: 2*20 sec 33 kg: 2*20 sec Quote Link to comment Share on other sites More sharing options...
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