Jump to content

My strength training log


Stanislav

Recommended Posts

17/05/19

Evening:

1. Box Squat

100 kg*10 reps
140 kg *5 reps
210 kg *1 reps - was not able to handle tough SBD knee wraps

2. DE Box Squat


165 kg + 36 kg bands at the top 4*2 reps

3. Grippers workout from 20 mm block reps day

Vulcan gripper Level 17 * 2 singles - closed pretty tough
Vulcan gripper Level 14  5*10 reps
BBSA 2*30 reps

Edited by Stanislav
  • Like 1
Link to comment
Share on other sites

18/05/19

Evening:

1. Shot put: Glide

Push into the ground 4*10 reps
Push into the air 4*10 reps

Standing Release drills

Worked in the circle:

Standing throws - hands on hips.
Block Foot Step Throw

A-position drill
A-position + right foot step drill


Backwards throw - Total throws =30
Set PB with 5 kg shot = 17 m

Felt pretty satisfied with training session.

Edited by Stanislav
Link to comment
Share on other sites

19/05/19

Afternoon:

1.  Shot put: Glide.

Drills (Mostly workout for explosiveness )
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
Forward MB throw - 10 throws Best 
Standing Throw  MB Chest Pass - 15 throws 
Standing Throw with several steps - 15 throws
MB drop height = 315 cm 4*10 throws MB = 3 kg and MB = 5kg



Evening:

2. 4 cm Board BP NFL combine test preparation:

102.5 kg *13 reps

Break 45 sec

102.5 kg *13 reps

Break 45 sec

102.5 kg *11 reps

Link to comment
Share on other sites

20/05/19

Afternoon:

1. Grippers workout from 20 mm block speed day:

BB SA -  10*3 reps

2. 
Mouse pinch lift (Road to 110 kg - PB):

95 kg 2*1 rep
86 kg 2*5 reps

Edited by Stanislav
Link to comment
Share on other sites

23/05/19

Evening:

1. DE BP

Explosive Werner Guntor's BP (like a punch) Middle grip:
80 kg + 56 kg bands at the top 9*3 reps
80 kg + 32 kg bands at the top 5*3 reps

2. Dead BP

118.5 kg 10*1 rep - break between sets = 30 sec (inch above chest - pressed from pins)


3. Grippers workout from 20 mm block reps day

Vulcan gripper Level 15  4*5 reps
 

Edited by Stanislav
Link to comment
Share on other sites

26/05/19

Afternoon:

1. 4 cm Board BP NFL combine test preparation:

102.5 kg *13 reps

Break 45 sec

102.5 kg *14 reps

Break 45 sec

102.5 kg *11 reps +3+2+2+3 reps break = 15 sec


2. Mouse pinch lift (Road to 110 kg - PB): - time to replan my training and introduce block periodization

95 kg *1 rep
87 kg *2 reps
77.5 kg 3*10 reps


Evening:

1.  Shot put: Glide.

Drills (Mostly workout for explosiveness )

MB into the ground *10 throws
MB into the air (overhead) almost touched celling in the volleyball gym (30 cm away from h>10 m) MB = 3kg. Number of throws =10
MB into the air (overhead)  in the volleyball gym (250 cm away from h>10 m) MB = 5kg. Number of throws =10
Overhead MB throw - 10 throws.  MB = 5kg
Standing Throw  MB Chest Pass - 15 throws 
Kneeling MB chest pass 5 throws
Overhead MB throw from sit down position on the floor * 10 throws
MB drop height = 315 cm 3*10 throws MB = 5 kg

2. 
Sumo stance DL
190 kg *17 reps

Edited by Stanislav
Link to comment
Share on other sites

28/05/19

Evening:

1. Grippers workout from 20 mm block speed day:

Practiced French contrast 8 Rounds:

Vulcan gripper Level 17 *1 rep
BBSA *3 reps

Link to comment
Share on other sites

29/05/19

Evening:

1. DE BP

Explosive Werner Guntor's BP (like a punch) Middle grip:
84 kg + 56 kg bands at the top 9*3 reps

Link to comment
Share on other sites

30/05/19
 

Evening:


1. 60 mm WW timed static holds:

42.0 kg:

1*10 sec

38.2 kg:

2*15 sec

2. 50 mm WW timed static holds:

38.2 kg:

30 sec

 

Link to comment
Share on other sites

31/05/19

Afternoon:

1. Grippers workout from 20 mm block reps day

Vulcan gripper Level 15  3*7 reps
Vulcan gripper Level 14  3*10 reps
Vulcan gripper Level 14 *12 reps
BBSA 4*40 reps


2. DE Box Squat

145 kg + 60 kg bands at the top 12*2 reps

Edited by Stanislav
Link to comment
Share on other sites

02/06/19

Morning:

1. Shot put: Glide

Standing Release drills (non-reverse)
Standing Release drills with reverse
Standing throws - hands on hips

John Godina wall drill for rotational - done cause I like this drill very much
A-position dril
Hop backwards
Hop backwards with power foot turn
Step Hops on the ladder with 2*16 kg kettlebells 

Evening:

2. BP


70 kg *5 reps
80 kg *5 reps
90 kg *5 reps
102 kg *5 reps
127 kg *4 reps
155 kg 3*3 reps
162 kg 5*2 reps 

Edited by Stanislav
Link to comment
Share on other sites

04/06/19

Evening:


1. 3 cm Board BP NFL combine test preparation:

105 kg *15 reps

Break 45 sec

105 kg *15 reps

Break 45 sec

105 kg *8 reps + 3 reps I was done, Pecs became sore very quickly


2. Grippers workout from 20 mm block speed day:

Practiced French contrast 4 Rounds:

RBA hard spring position 6-6 *1 rep
BBSA *3 reps

BBSA*60 reps

Edited by Stanislav
Link to comment
Share on other sites

06/06/19

Evening:

1. DE BP

Explosive Werner Guntor's BP (like a punch) Middle grip:
86.5 kg + 56 kg bands at the top 9*3 reps

2. Dead BP

120 kg 12*1 rep - break between sets = 40 sec (inch above chest - pressed from pins)

Edited by Stanislav
Link to comment
Share on other sites

09/06/19

Afternoon:

1. Shot put: Glide

Push into the ground 4*10 reps
Push into the air 4*10 reps
Standing push 2*10 reps
Proper feet alignment drill

Standing Release drills
Leg drive drill
Standing throws - hands on hips.


Evening:

Worked in the circle:

Standing throws - hands on hips.
Block Foot Step Throw

A-position drill
A-position + right foot step drill


Backwards throw - Total throws =30
Set PB with 5 kg shot = 17 m

 

Link to comment
Share on other sites

11/06/19

Evening:


1. 3 cm Board BP NFL combine test preparation:

225 lbs *15 reps

Break 45 sec

225 lbs *15 reps

Break 45 sec

225 lbs *10 reps + 3 +2 reps

2. Grippers workout from 20 mm block speed day:

Practiced French contrast 4 Rounds:

RBA hard spring position 6-6 *1 rep
BBSA *3 reps

BBSA*60 reps

Edited by Stanislav
Link to comment
Share on other sites

12/06/19

Evening:

1. DE BP

Explosive Werner Guntor's BP (like a punch) Middle grip:
87.5 kg + 46 kg bands at the top 9*3 reps

2. Dead BP

127.5 kg 9*1 rep - break between sets = 45 sec (inch above chest - pressed from pins)


3. Grippers workout from 20 mm block speed day:

Practiced French contrast 2 Rounds:

Vulcan gripper Level 18 *1 rep
BBSA *3 reps

GHP7 * 1 rep
BBSA *3 reps

BBSA 10*3 reps
RBA hard spring position 4-4 5*3 reps

BBSA*45 reps

Edited by Stanislav
Link to comment
Share on other sites

14/06/19

Evening:

1. Dead BP

130 kg 9*1 rep - break between sets = 45 sec (inch above chest - pressed from pins)
137 kg 7*1 rep - break between sets = 60 sec (inch above chest - pressed from pins)


2. Mouse pinch lift (Road to 110 kg - PB):

81.5 kg 4*6 reps

3. Grippers workout from 20 mm block reps day

Vulcan gripper Level 12 + band on the 11 notch (+3 kg RGC)  3*10 reps

Edited by Stanislav
Link to comment
Share on other sites

17/06/19

Evening:

Very Hot outside - I was sluggish as a f...ck
1. Shot put: Glide

Push into the ground 4*10 reps
Push into the air 4*10 reps

Standing Release drills - light throws in the circle without any tense. Main goal is to feel shot release

Worked in the circle:

Reverse drills
Block Foot Step Throw

A-position drill
A-position + right foot step drill


Backwards throw - Total throws =30 - PB = 17.15 m
 

Edited by Stanislav
Link to comment
Share on other sites

18/06/19

Afternoon:

1. Grippers workout from 20 mm block speed day:

Vulcan gripper Level 12   10*3 reps

Edited by Stanislav
  • Like 1
Link to comment
Share on other sites

19/06/19

Evening:

1. DE BP

Explosive Werner Guntor's BP (like a punch) Middle grip:
95 kg + 46 kg bands at the top 9*3 reps

2. Dead BP

145 kg 5*1 rep - break between sets = 75 sec (inch above chest - pressed from pins)

Link to comment
Share on other sites

  • 2 weeks later...

27/06/19

Evening:

I was pretty tired after very dense day full of events, slept not very well, had a feeling of disturbance  - NOT even close to my normal shape - after tough and full of stress week - decline is evidient 

BP Warning up

70 kg*8 reps
100 * 8 reps
120 *3 reps
140 *1 rep
150 *1 rep

1. DE BP

Explosive Werner Guntor's BP (like a punch) Middle grip:
101 kg + 36 kg bands at the top 9*3 reps

2. Dead BP

141 kg 4*1 rep - break between sets = 75 sec (inch above chest - pressed from pins)

Link to comment
Share on other sites

29/06/19

Evening:

2. Mouse pinch lift (Road to 110 kg - PB):


86 kg 4*4 reps

Link to comment
Share on other sites

03/07/19

Lost usual rythm in training regime due to domestic issues, so I'm facing some roll back to be overcame

Evening:

1. DE BP

Explosive Werner Guntor's BP (like a punch) Middle grip:
106 kg + 36 kg bands at the top 9*3 reps

2. Dead BP

155 kg 3*1 rep - break between sets = 90 sec (inch above chest - pressed from pins) - very tough

Edited by Stanislav
Link to comment
Share on other sites

05/07/19

Evening:

Practices WOB Highland Games event with 19 kg implement

10 throws

The best was = 5.4m

Edited by Stanislav
Link to comment
Share on other sites

06/07/19

Afternoon:

1. Mouse pinch lift (Road to 110 kg - PB):


88 kg *6 reps - PB

2. #3 strap hold +2.5 kg * 15 sec

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.