My strength training log

[Stanislav]

05/01/18 
 

Afternoon:

1. 49 mm WW: 
42.25 kg 1 set*20 reps (cluster set)
2 set *15 reps (cluster set)

2. 52.5 mm rolling handle dumbbel row
66.5 kg: 
1 set *20 reps cluster set
2 set *15 reps cluster set

3. WW 60 mm
1 set 33.5 kg*15
2 set - 33.5 kg *15 (cluster set)

Edited January 5, 2018 by Stanislav

[Stanislav]

07/01/18 

Afternoon:

1. DE BP:
85 kg +46 kg bands at the top 3*3 reps (1 set -narrow, 2 set -middle, 3 set -comp grip break between sets 45 sec)
85 kg +24 kg bands at the top 3*3 reps (4 set -comp grip , 5 set - middle grip, 6 set - narrow  break between sets 45 sec )
90 kg +30 kg bands at the top 3*3 reps (7 set -comp grip , 8 set - middle grip, 9 set - narrow  break between sets 45 sec )

2. DE BP:
105 kg  9*3 reps (1-3 set -narrow, 4-6 set -middle, 7-9 set -comp grip break between sets 45 sec)

3. 60 mm handle DB row:
63.5 kg 4*10 reps

4. 60 mm WW static holds
27.5 kg: 5*20 secs

 

Edited January 7, 2018 by Stanislav

[Stanislav]

08/01/18 

Evening:

1.  DE: 1HP Flask replica 57mm width:
36.3 kg  9*1 reps (break between sets 30 sec) - explosive
31.3 kg  9*3 reps (break between sets 30 sec) - explosive
33.8 kg 9*2 reps (break between sets 45 sec) - explosive

2. 1HP static hold for time:
26.3 kg:
1 set -45 sec
2 set -50 sec

[Stanislav]

09/01/18 

Evening:

1. Swiss bar curl:
55  kg:
4*10 reps supinated grip

2. RBA Static hold:
Hard-spring postion: 3-3 Total: 10 mins
Hard-spring postion: 4-4 Total: 4 mins
Total: 14 mins

Edited January 10, 2018 by Stanislav

[Stanislav]

11/01/18 

Evening:

1. 1HP static hold for time:
26.3 kg:
1 set -60 sec
2 set -50 sec
3 set -55 sec

2.  1HP Flask replica 57mm width:
34 kg 4*15 reps 

3. 2HP mouth pinch (52mm):
63.75 kg:
1 set -25 reps 
2 set -25 reps 
3 set - 10 reps 
Damaged skin near thumb's web

[Stanislav]

12/01/18 

Afternoon:
 

1. Decline Wrist curls one hand 45 kg rolling fat barbell L/R hand 6*10 reps 
45.5 kg *6 reps with my right hand

2. Wrist curls one hand Olympic bar L/R hand 
1 set - 20 kg *20 reps
2 set - 33.5 kg *10 reps
3 set - 36 kg *10 reps
4 set - 38.5 kg *10 reps
5-7 set - 41 kg *10 reps

Evening:

3. RBA Static hold:
Hard-spring postion: 4-4 Total: 6 mins

Edited January 13, 2018 by Stanislav

[Stanislav]

13/01/18 

Evening:

1. 2.5" Crusher Lift
65.4 kg  3*12 reps 

2. BP:
127.5 kg 6*8 reps

Edited January 13, 2018 by Stanislav

[Stanislav]

14/01/18 

Afternoon:

1. Horizontal cable machine row with 70 mm grip extensor (XGrip Monster)
100 kg  5*10 reps

2. Vertical pull - ups  cable machine with 70 mm grip extensor (XGrip Monster)
80 kg 8*10 reps
85 kg 2*10 reps

3. Seated DB press with 70 mm grip extensor (XGrip Monster)
2*25 kg 7*10 reps

4. Explosive mouth pinch (52mm width) 60kg 9*3 reps

Edited January 14, 2018 by Stanislav

[Stanislav]

15/01/18 

Afternoon:

1. Explosive mouth pinch (52mm width) 65kg 9*3 reps
2. 60 mm WW static holds
30 kg: 5*20 secs

[Stanislav]

17/01/18 
 

Afternoon:

1. DE BP:
105 kg  5*3 reps (1 set - comp grip, 2 set -middle  3 set - close grip, 4 set - comp grip, 5 set -middle break between sets 45 sec)
115 kg 5*3 reps (1 set - comp grip, 2 set -middle  3 set - close grip, 4 set - comp grip, 5 set -middle break between sets 45 sec)

2. DE BP:
1 set - 85 kg +22 kg bands at the top *2 reps 
2 set - 85 kg +24 kg bands at the top * 2 reps  
3 set - 85 kg +30 kg bands at the top *2 reps 
4 set - 85 kg +46 kg bands at the top *2 reps 
5 set - 85 kg +52 kg bands at the top * 2 reps  
6 set - 85 kg +54 kg bands at the top *2 reps 
7 set - 108 kg +30 kg bands at the top *2 reps 
8 set - 95 kg +24 kg bands at the top * 2 reps  
9 set - 95 kg +30 kg bands at the top *2 reps 
10 set - 95 kg +22 kg bands at the top *2 reps 
11 set - 100 kg +24 kg bands at the top * 2 reps  
12 set - 100 kg +30 kg bands at the top *2 reps 
13 set - 105 kg +22 kg bands at the top *2 reps 

3. 2HP mouth pinch (52mm):
65 kg:
1 set -22 reps 60 sec
2 set -23 reps during 60 sec
3 set - 22 reps during 90 sec 
Damaged skin near thumb's web

Evening:

4. RBA Static hold:
Hard-spring postion: 4-4 Total: 6 mins

Edited January 17, 2018 by Stanislav

[Stanislav]

18/01/18 

Morning:

Pinch workout:
1. Static mouth pinch (52 mm width) hold 60 kg: 
1 set *50 sec
2 set *42 sec
3 set *38 sec

Evening:

2. RBA Static hold:
Hard-spring postion: 4-4 Total: 2 mins

Edited January 19, 2018 by Stanislav

[Stanislav]

21/01/18 
 

Afternoon:

BP:
130 kg 8*8 reps


Evening:

1. DOH AA DL 120kg :
1 set -22 reps per 60 secs
2 set -20 reps per 60 secs
3 set -20 reps
4 set -20 reps

2. Horizontal cable machine row with 70 mm grip extensor (XGrip Monster)
105 kg  5*10 reps

3. Vertical pull - ups  cable machine with 70 mm grip extensor (XGrip Monster)
85 kg 10*10 reps

4. Farmers walk 40 kg with 70 mm grip extensor (XGrip Monster)
2*20 m (11 sec per 20 m)

5. DOH static hold with 70 mm grip extensor (XGrip Monster) 100 kg:
5*15 secs

 

Edited January 23, 2018 by Stanislav

[Stanislav]

23/01/18 

Afternoon:

1.  DE: 1HP Flask replica 57mm width:
37.5 kg  6*1 reps (break between sets 30 sec) - explosive

2. 1HP static hold for time:
27.5 kg:
1 set -40 sec
2 set -30 sec
3 set -25 sec
Work till 200 secs of hold in total

3. TTK with RB for thumb pumping

4. 2HP mouth pinch (52mm):
66,5 kg 3*10 reps 
Damaged skin near thumb's web

5. RBA Static hold:
Hard-spring postion: 4-4 Total: 6 mins

6. Curled arm hold with judo belt - 24 kg kettlebell
1 set -40 sec
2 set -35 sec
3 set -25 sec

Edited January 24, 2018 by Stanislav

[Stanislav]

24/01/18 
 

Afternoon:

1. DE BP:
115 kg  6*2 reps (all sets - comp grip break between sets 45 sec)
105 kg 6*2 reps (all sets - comp grip break between sets 45 sec)

Evening:

2. DE BP:
1 -2 sets - 105 kg +30 kg bands at the top *2 reps 
3-4 sets - 105 kg +22 kg bands at the top * 2 reps  
5-6 sets - 105 kg +24 kg bands at the top *2 reps 
7 set - 90 kg +54 kg bands at the top *3 reps
8 set - 90 kg +52 kg bands at the top *3 reps
9-10 sets - 90 kg +46 kg bands at the top *3 reps

3. RBA Static hold:
Hard-spring postion: 4-4 Total: 5 mins

Edited January 24, 2018 by Stanislav

[Stanislav]

25/01/18 

Afternoon:

1. 1HP static hold for time:
27.5 kg:
1 set -35 sec (break 45 secs)
2 set -25 sec (break 45 secs)
3 set -15 sec (break 45 secs)

Total: 75 sec

2. Decline Wrist curls one hand 42.5 kg rolling fat barbell 10 *15 reps 

3. Wrist curls one hand Olympic bar L/R hand 
 

4. RBA Static hold:
Hard-spring postion: 4-4 Total: 2 mins

Edited January 26, 2018 by Stanislav

[Stanislav]

26/01/18 

Morning:

1. RBA Static hold:
Hard-spring postion: 4-4 Total: 10 mins

[Stanislav]

28/01/18 

Morning:

1. 2HP mouth pinch (52mm):
66.25 kg:
1 set -20 reps 
2 set -25 reps 

Damaged skin near thumb's web

2. BP:
135 kg 6*8 reps

[Stanislav]

29/01/18 

Evening:

1. RBA Static hold:
Hard-spring postion: 4-4 Total: 10 mins

[Stanislav]

30/01/18 
 

Afternoon:

1. DE BP:
106 kg 3*3 (1 set -narrow grip, 2- middle, 3- comp grip break between sets 45 sec)
116 kg  3*3 reps (all sets - comp grip break between sets 45 sec)
131 kg 3*1 rep (all sets - comp grip break between sets 45 sec)

2. DE BP:
91 kg + 32 kg chains 123 kg at the top 3*3 reps break between sets 45 sec
101 kg + 32 kg chains 133 kg at the top 3*3 reps break between sets 45 sec
111 kg + 32 kg chains 143 kg at the top 4*2 reps break between sets 45 sec
121 kg  + 32 kg chains 153 kg at the top 3*1 rep break between sets 45 sec

3. 50 kg DB BP 4*8 reps

4. Hammer machine decline press 120 kg 6*6 reps

5. Hammer machine incline press 40 kg 6*10 reps

6. Vertical pull - ups  cable machine with 70 mm grip extensor (XGrip Monster)
95 kg 10*10 reps

7. Horizontal cable machine row with 70 mm grip extensor (XGrip Monster)
85 kg  5*5 reps

8. Wrist supination pronation

9.  50 kg DB row with 70 mm grip extensor (XGrip Monster) 3*5 reps

10. Bend over  50 kg DB  with 70 mm grip extensor (XGrip Monster) hold total 1 min (several sets avg duration = 15 secs) 

11. 2*20 kg 105 mm block pinch hold for time total 2 mins (several sets avg duration = 15 secs)

[Stanislav]

31/01/18 

Evening:

1. Wrist curls one hand Olympic bar L/R hand 
1 set - 20 kg *20 reps
2 set - 30kg *10 reps
3 set - 35 kg 2*10 reps
4-10 set - 42 kg *10 reps

2. Decline Wrist curls one hand  L/R hand (50,8 mm fat bar weight = 23 kg) 
1 set - 35 kg *10 reps
2-5 set 40 kg *10 reps
6-10 set 45 kg *10 reps  
45.5 kg *6 reps with my right hand

3. Hook Wrist curls with RT upper block

30 kg 10*10 reps
Strip sets AMRAP

[Stanislav]

01/02/18 

Evening:

1. DE BP:
62 kg + 60 kg chains 122 kg at the top 3*3 reps break between sets 45 sec
72 kg + 60 kg chains 132 kg at the top 3*3 reps break between sets 45 sec
82 kg + 60 kg chains 142 kg at the top 4*2 reps break between sets 45 sec
92 kg + 60 kg chains 152 kg at the top 3*1 reps break between sets 45 sec

62 kg + 60 kg chains 122 kg at the top 3*3 reps break between sets 45 sec (middle grip)

2. DB triceps extensions 2*22,5 kg
6*8 reps

3. Green rubber triceps extensions 
2 sets AMRAP

4. DB row with 70 mm grip extensor (XGrip Monster)
42,5 kg 2*10 reps
45 kg  2*10 reps 
47,5 kg 2*10 reps (cluster set)
 

Edited February 1, 2018 by Stanislav

[Stanislav]

04/02/18 

Morning:

1. 2HP mouth pinch (52mm):
67.5 kg:
1 set -20 reps 
2 set -20 reps 

Damaged skin near thumb's web

Evening:

1. DOH AA DL 125kg :
1 set -20 reps per 60 secs
2 set -20 reps per 60 secs
3 set -20 reps
4 set -20 reps

2. Horizontal cable machine row with 70 mm grip extensor (XGrip Monster)
111 kg  5*10 reps

3. Vertical pull - ups  cable machine with 70 mm grip extensor (XGrip Monster)
95 kg 3*10 reps

4. DB triceps extensions 2*25 kg
1*8 reps
4.1 DB triceps extensions 2*12 kg 
5*20 reps

5. Green rubber triceps extensions 
2 sets AMRAP
 

Edited February 4, 2018 by Stanislav

[Stanislav]

08/02/18 
 

Afternoon:

1. DE BP:
97.5 kg +30 kg bands at the top 3*3  break between sets 45 sec
117.5 + 24 kg bands +7 kg chains at the top 3*1 reps break between sets 45 sec
115 kg 3*3 reps break between sets 45 sec

10 mins break

2. DE BP:
136.5 kg 3*1 reps break between sets 45 sec
115 kg 3*3 reps break between sets 45 sec
107.5 kg 3*3 reps break between sets 45 sec

10 mins break

3. DE BP:
100 kg + 54 kg bands at the top 3*1 reps break between sets 45 sec
90 kg + 54 kg bands at the top 3*3 reps break between sets 45 sec
80 + 54 kg bands at the top 3*3 reps break between sets 45 sec
 

Edited February 8, 2018 by Stanislav

[Stanislav]

09/02/18 

Evening:

1. 2HP mouth pinch (52mm):
68.75 kg:
3*10 reps 

Deep damage near thumb's web excluding that might have been able to show better performance 

2. RBA Static hold:
Hard-spring postion: 4-5 Total: 10 mins

[Stanislav]

10/02/18 

Morning:

1. BP:
1 set - 90 kg + 54 kg bands at the top *8 reps 
2 set - 95 kg + 54 kg bands at the top *8 reps 
3 set - 97.5 kg + 54 kg bands at the top *8 reps 
4 set - 100 kg + 54 kg bands at the top *8 reps (cluster set)
5 set - 97.5 kg + 54 kg bands at the top *8 reps (cluster set)
6 set - 95 kg + 54 kg bands at the top *8 reps (cluster set)
7 set - 85 kg + 54 kg bands at the top *8 reps (cluster set)
 8-10 sets - 75 kg + 54 kg bands at the top 3*10 reps (cluster set)