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Stanislav

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Stanislav

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 by Stanislav

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Stanislav

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 by Stanislav

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Stanislav

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 by Stanislav

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Stanislav

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 by Stanislav

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Stanislav

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


Image result for eddie hall front hold

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 by Stanislav

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Stanislav

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

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Stanislav

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

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Stanislav

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 

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Stanislav

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

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Stanislav

07/02/19

Evening:

1. Mouse pinch static hold:

77.5 kg:

1 set - 25 sec
2 set - 26 sec

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Stanislav

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 by Stanislav

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Stanislav

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

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Stanislav

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

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Stanislav

05/02/19

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

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Stanislav

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)

 

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Stanislav

14/02/19

Evening:

1. Mouse pinch static hold:

80.2 kg:

1 set - 20 sec
2 set - 23 sec

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Stanislav

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 by Stanislav

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Stanislav

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


 

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