Stanislav Posted February 28, 2019 Author Share Posted February 28, 2019 28/02/19 Evening: 1. Box Squat 160 kg +50 kg bands at the top 2*6 reps 135 kg +50 kg bands at the top 4*6 reps Vulcan Level 13 Spring position 4-5 *8 reps - PB Vulcan Level 12 Spring position 4-4 10*10 reps BBSA 3*10 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 3, 2019 Author Share Posted March 3, 2019 (edited) 02/03/19 Evening: 1. Mouse pinch static hold: 70.6 kg: 1 set - 36 sec 2 set -39 sec 2. Vulcan Gripper Level 15 spring position 5-5 *1 rep (PB) Vulcan 5-5_Level15.mp4 Edited March 3, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 4, 2019 Author Share Posted March 4, 2019 (edited) 04/03/19 Afternoon: 1. Grippers workout from 20 mm block speed day: BB SA - 10*3 reps Vulcan replica hard spring position 6-5 10*3 reps #2.5 5*1 rep - Explosive close Evening: 2. Hypertrophy BP 1 set - 120 kg +35 kg bands at the top * (7+3) reps 2 set - 135 kg *12 reps 3 set - 131 kg *12 reps 4 set - 120 kg *15 reps 5 set - 110 kg *20 reps 6 set -105 kg *20 reps Edited March 5, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 5, 2019 Author Share Posted March 5, 2019 (edited) 05/03/19 Evening: 1. 2*20 kg +2,5 kg additional weight Plate pinch timed holds and lifts 5*1 rep 2. 3.Front hold 23 kg Thor's Hammer 45 sec 3. Grippers workout from 20 mm block: Vulcan replica hard spring position 6-6 4*3 reps #2.5 4*1 rep - Explosive close Edited March 5, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 6, 2019 Author Share Posted March 6, 2019 06/03/19 Evening: 1. DE BP Explosive Werner Guntor's BP Middle grip: 107,5 kg + 30 kg bands at the top 5*3 reps Explosive Ulf Timmerman's BP Middle grip: 107,5 kg + 30 kg bands at the top 5*3 reps 2. 2.5' Crusher replica lift 78 kg * 15 reps - PB 71.7 kg 2*10 reps (high pull) 67 kg 2*15 reps (high pull) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 9, 2019 Author Share Posted March 9, 2019 (edited) 08/03/19 During The day: 1. Grippers workout from 20 mm block Heavy day: #1,5 * 1 rep BBSA * 1 rep #2 * 1 rep #2.5 *1 rep Vulcan replica hard spring position 7-7 *1 rep RBA hard spring position 6-6 *1 rep - failed 1-2 away to be closed # 2.5 * 1 rep #2 * 2 reps # 1.5 *2 reps BBSA *2 reps #3 strap hold + 3 kilo * 10 sec Vulcan 7-7.mp4 RBA 6-6_attempt.mp4 Edited March 9, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 9, 2019 Author Share Posted March 9, 2019 (edited) 09/03/19 Evening: 1. Box Squat 100 kg*8 reps 130 kg *8 reps 152 kg *3 reps 130 kg +60 kg bands at the top 2*10 reps 140 kg +60 kg bands at the top 2*10 reps Edited March 15, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 10, 2019 Author Share Posted March 10, 2019 (edited) 10/03/19 Evening: 1. BP 100 kg *8 reps 117.5 kg * 8 reps 135 kg* 5 reps 113.5 kg +62 kg bands at the top 4*3 reps Edited March 10, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 11, 2019 Author Share Posted March 11, 2019 (edited) 11/03/19 Afternoon: 1. Grippers workout from 20 mm block speed day: BB SA - 5*3 reps #2.5 5*1 rep - Explosive close Evening: 2. Mouse pinch static hold: 73.0 kg: 1 set - 34 sec 2 set -49 sec 3 set - 32 sec Edited March 11, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 12, 2019 Author Share Posted March 12, 2019 (edited) 12/03/19 Evening: 1. NFL combine BP test preparation 1 serie: 125kg: 17 reps 115 kg: 18reps 102.5 kg: 27 reps REST = 10 minutes 2 serie: 115 kg: 3*15 reps REST = 10 minutes 3 serie: 102.5 kg: 3*20 reps Edited March 12, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 13, 2019 Author Share Posted March 13, 2019 (edited) 13/03/19 Evening: 1. DE BP Explosive Werner Guntor's BP Middle grip: 120 kg + 22 kg bands at the top 5*3 reps 105 kg + 22 kg bands at the top 2*3 reps Explosive Ulf Timmerman's BP Middle grip: 120 kg + 22 kg bands at the top 5*3 reps 105 kg + 22 kg bands at the top 2*3 reps 2. 2.5' Crusher replica lift 79,25 kg * 12 reps - PB 74 kg *10 reps (high pull) 69 kg 2*10 reps (high pull) Edited March 13, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 15, 2019 Author Share Posted March 15, 2019 (edited) 15/03/19 Evening: 1. Box Squat 110 kg*8 reps 135 kg *8 reps 162,5 kg *3 reps 150 kg +60 kg bands at the top *9 reps 130 kg +60 kg bands at the top *10 reps 135 kg +60 kg bands at the top *10 reps 2. Grippers workout from 20 mm block reps day BBSA *10 reps # 2.5 *1 rep (speed repetion) #2.5 *10 reps (cluster set) Vulcan replica hard Spring position 6-6 8*8 reps - PB Vulcan replica hard Spring position 6-6 *10 reps (10 RM - Personal Record) RBA hard spring position 5-5 3*8 reps BBSA 5*20 reps 3. Mouse pinch 31 kg repinching during 45 sec (right-left hand) СоС2,5.mp4 Vulcan replica 6-6For reps.mp4 130 kg+60kgBands.mp4 150kg+60kgbands.mp4 Edited March 17, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 17, 2019 Author Share Posted March 17, 2019 (edited) 17/03/19 Afternoon: 1. BP 100 kg *8 reps 117.5 kg * 8 reps 135 kg* 5 reps 126 kg +62 kg bands at the top 3*1 reps 112.5 +62 kg bands at the top * 2 reps 103.5 +62 kg bands at the top * 3 reps 2. 10 cm Board CGBP 130 kg *15 +5 +3 reps 130 kg *15 reps 3. Mouse pinch static hold: 75+ kg: 1 set - 34 sec 2 set -26 sec 4. AA DL 1 set -65 kg * 5 reps 2 set - 115 kg * 5 reps 3 set - 160 kg *8 reps (thumb's web is cut after pinch) 4 set - 145 kg *30 reps (cluster set from doubles and triples after 5) 5. Explosive Kettlebell snatch 24 kg 9*3 reps Edited March 17, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 18, 2019 Author Share Posted March 18, 2019 18/03/19 Evening: 1. Grippers workout from 20 mm block speed day: BB SA - 10*3 reps Vulcan hard spring position Level 12 4-4 10*3 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 20, 2019 Author Share Posted March 20, 2019 20/03/19 Evening: 1. DE BP Explosive Werner Guntor's BP Middle grip: 107.5 kg + 22 kg bands at the top 5*3 reps Explosive Ulf Timmerman's BP Middle grip: 107.5 kg + 22 kg bands at the top 5*3 reps 2. 2.5' Crusher replica lift 82.5 kg * 1 reps (high pull) 85 kg * 2 reps (high pull) -PR 86.25 kg *1 reps (high pull) -PR 74.5 kg *13 reps (high pull) 3. 60 mm WW timed static holds: 38 kg 2*15 sec 39.5 kg *10 sec 31.5 kg 3*20 sec Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 22, 2019 Author Share Posted March 22, 2019 15/03/19 Evening: 1. Box Squat 102,5 kg*8 reps 142,5 kg *5 reps 172,5 kg *3 reps 170 kg +60 kg bands at the top *3 reps 170 kg +60 kg bands at the top *5 reps 160 kg +60 kg bands at the top *5 reps 147,5 kg +60 kg bands at the top *7 reps 2. Grippers workout from 20 mm block reps day BBSA *10 reps #2.5 *15 reps (cluster set) Vulcan level 12 replica hard Spring position 4-4 *18 reps (PB) Vulcan level 12 replica hard Spring position 4-4 4*10 reps Vulcan replica hard Spring position 6-6 4*8 reps - PB BBSA 5*20 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 23, 2019 Author Share Posted March 23, 2019 (edited) 23/03/2019 Evening: 1. Mouse pinch static hold: 77.5 kg: 1 set - 27 sec 2 set - 33 sec 2. BP 100 kg 2*8 reps 117.5 kg 2*8 reps 137 kg 4*5 reps 103.5 +62 kg bands at the top 5*3 reps 3. Shot put release and power position drills 77.5kg_timed_pinch_hold.mp4 Edited March 23, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 25, 2019 Author Share Posted March 25, 2019 25/03/19 Evening: 1. Grippers workout from 20 mm block speed day: BB SA - 5*3 reps Vulcan hard spring position Level 12 4-4 5*3 reps 2. Grippers workout from 1 inch block (GHP block) speed day: BB SA - 5*3 reps I caught a cold, so some roll back is witnessed Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 26, 2019 Author Share Posted March 26, 2019 (edited) 26/03/19 Afternoon: 1. Grippers workout from 20 mm block AMRAP day: BB SA - 51 reps Vulcan hard spring position Level 9 3-3 32 reps + BBSA - 22 reps RBA hard spring position 3-3 *41 reps (LH) Edited March 27, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 29, 2019 Author Share Posted March 29, 2019 (edited) 29/03/19 Morning: 1. Grippers workout from 20 mm block reps day BBSA 10*10 reps Vulcan hard Spring position 4-4 Level 12 + band at the top notch 10*10 reps RBA hard spring position 4-4 10*10 reps Evening: 2. 10 cm Board CGBP AMRAP test day 135 kg *15 +3 reps cluster set - PR 1. Mouse pinch static hold: 79 kg: 1 set - 36 sec 2 set - 22 sec 79kg_36 sec.mp4 Edited March 29, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 30, 2019 Author Share Posted March 30, 2019 (edited) 30/03/2019 Evening: 1. BP 101 kg *8 reps 111.5 kg *8 reps 141 kg *5 reps 106 +62 kg bands at the top *3 reps 115 +62 kg bands at the top 4*2 reps CGBP: 126 kg *10 reps 2. Shot put: rotational. 90, 180, 270 drills wheel drill South Africa drill 3. Grippers workout from 20 mm block speed day: BB SA - 10*3 reps RBA hard spring position 4-4 10*3 reps Edited March 30, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 31, 2019 Author Share Posted March 31, 2019 31/03/19 Afternoon: 1. 2. Shot put: Glide. Release drills A-position drill Toe-knee-hip drill Glide drill Blocking hand drill Evening: 2. 10 cm Board AMRAP 1 - test 102.5 kg *36 reps 3. AA DL sumo stance 150 kg *20 reps per 60 secs Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 2, 2019 Author Share Posted April 2, 2019 (edited) 02/04/19 Evening: 1. NFL combine BP test preparation 1 serie: 125kg: 18 reps 120 kg: 17+3+3 reps -cluster set 103.5 kg: 22+5+4+3+3+4 reps - cluster set 2. Silver Bullet hold BBSE - 35sec - PB (spring diameter=7.95 mm/0.312" as CoC#4 ) Edited April 2, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 3, 2019 Author Share Posted April 3, 2019 (edited) 03/04/19 Evening: 1. Mouse pinch static hold: 81.4 kg: 1 set - 30 sec 2. DE BP Explosive Werner Guntor's BP Middle grip: 100 kg + 36 kg bands at the top 9*3 reps 81.4_30sec.mp4 Weight_81.4.mp4 Edited April 3, 2019 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted April 5, 2019 Author Share Posted April 5, 2019 (edited) 05/04/19 During The day: 1. Grippers workout from 20 mm block Heavy day: #1,5 * 1 rep BBSA * 1 rep #2 * 1 rep #2.5 *1 rep #3 *1 rep - failed 1mm away to be closed #3 *1 rep failed 1mm away to be closed Vulcan Level 15 + rubber on 11th notch +3-3.5 kg RGC * 1 rep RBA hard spring position 6-6 *1 rep - easy PB (in comparison with March, 8th) # 2.5 * 1 rep #2 * 2 reps # 1.5 *2 reps BBSA *2 reps Overcrash RBA hard spring position 6-6 * 15 sec Overcrash RBA hard spring position 7-7 2*12 sec 2. Box Squat 110 kg*8 reps 150 kg *5 reps 185 kg *3 reps 185 kg +60 kg bands at the top *1 reps 165 kg +60 kg bands at the top 2*3 reps RBA_6-6_close.mp4 Squat185_60kg_bands.mp4 RBA_7-7_Overcrush.mp4 Vulcan 5-5_Level15_add_bands.mp4 Edited April 8, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
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