Stanislav Posted May 17, 2019 Author Share Posted May 17, 2019 (edited) 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 210kg_boxsq.mp4 Vulcan17l.mp4 VulcanLevel17_better.mp4 165kg_bands_boxsq.mp4 Edited July 5, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 19, 2019 Author Share Posted May 19, 2019 (edited) 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 May 19, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 19, 2019 Author Share Posted May 19, 2019 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 20, 2019 Author Share Posted May 20, 2019 (edited) 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 May 20, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 23, 2019 Author Share Posted May 23, 2019 (edited) 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 May 23, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 26, 2019 Author Share Posted May 26, 2019 (edited) 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 May 26, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 28, 2019 Author Share Posted May 28, 2019 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 29, 2019 Author Share Posted May 29, 2019 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 30, 2019 Author Share Posted May 30, 2019 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted May 31, 2019 Author Share Posted May 31, 2019 (edited) 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 May 31, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 2, 2019 Author Share Posted June 2, 2019 (edited) 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 June 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 4, 2019 Author Share Posted June 4, 2019 (edited) 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 June 4, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 6, 2019 Author Share Posted June 6, 2019 (edited) 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 June 7, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 9, 2019 Author Share Posted June 9, 2019 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 11, 2019 Author Share Posted June 11, 2019 (edited) 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 June 11, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 12, 2019 Author Share Posted June 12, 2019 (edited) 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 June 12, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 14, 2019 Author Share Posted June 14, 2019 (edited) 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 June 14, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 17, 2019 Author Share Posted June 17, 2019 (edited) 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 June 17, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 19, 2019 Author Share Posted June 19, 2019 (edited) 18/06/19 Afternoon: 1. Grippers workout from 20 mm block speed day: Vulcan gripper Level 12 10*3 reps Edited June 19, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 19, 2019 Author Share Posted June 19, 2019 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) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 28, 2019 Author Share Posted June 28, 2019 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) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted June 30, 2019 Author Share Posted June 30, 2019 29/06/19 Evening: 2. Mouse pinch lift (Road to 110 kg - PB): 86 kg 4*4 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted July 3, 2019 Author Share Posted July 3, 2019 (edited) 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 July 3, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted July 5, 2019 Author Share Posted July 5, 2019 (edited) 05/07/19 Evening: Practices WOB Highland Games event with 19 kg implement 10 throws The best was = 5.4m Edited January 20, 2020 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted July 6, 2019 Author Share Posted July 6, 2019 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 Quote Link to comment Share on other sites More sharing options...
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