Stanislav Posted February 11, 2018 Author Share Posted February 11, 2018 (edited) 11/02/18 Afternoon: 1. DE: 1HP Flask replica 57mm width:32.5 kg 9*3 reps (break between sets 30 sec) - explosive 2. 3 circules of freaky forearm training: 2.1 Wrist roller 64 kg *1.5 m 2.2 Decline Wrist curles 52.5 mm rolling handle 46.5 kg*10 reps 2.3 Hammer vice gripper 8-5 spring position * 20 reps 2.4 Palms down biceps curls with Swiss bar 40 kg * 10 reps 2.5 Bizon * 60 sec rotation (both clock wise rotation and anticlockwise rotation) Edited February 11, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 12, 2018 Author Share Posted February 12, 2018 12/02/18 Evening: 1. RBA Static hold:Hard-spring postion: 5-5 Total: 3.5 mins Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 13, 2018 Author Share Posted February 13, 2018 (edited) 13/02/18 Evening:1. DE BP: 125 kg +30 kg bands at the top 3*1 reps break between sets 45 sec 95 kg +30 kg bands at the top 3*3 reps break between sets 45 sec 105 kg +30 kg bands at the top 3*3 reps break between sets 45 sec1. RBA Strip Static hold:Hard-spring postion: 5-5 -50 sec 4-5 - 30 sec 4-4 -35 sec 3-4 -35 sec 3-3 - 40 sec 3-2 - 40 sec 2-2 - 50 sec 2-1 - 60 sec 1-1 - 75 sec Total: 6 mins 55 sec Edited February 13, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 14, 2018 Author Share Posted February 14, 2018 (edited) 14/02/18 Evening:1. DE BP: 140.5 kg 3*1 reps break between sets 45 sec 120 kg 3*3 reps break between sets 45 sec 115 kg 3*3 reps break between sets 45 sec Edited February 14, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 15, 2018 Author Share Posted February 15, 2018 15/02/18 Evening:1. DE BP:106 kg +54 kg bands at the top 3*1 reps 96 kg +54 kg bands at the top 3*3 reps 91 kg +54 kg bands at the top 3*3 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 17, 2018 Author Share Posted February 17, 2018 (edited) 17/02/18 Morning: 1. 1HP static hold for time:29 kg:1 set -38 secWork till 215 secs of hold in totalEvening:2. BP:1 set - 105 kg + 54 kg bands at the top *8 reps (cluster set) 2 set - 107.5 kg + 52 kg bands at the top *7 reps (cluster set)3 set - 110 kg + 46 kg bands at the top *7 reps (cluster set) 4 set - 110 kg + 30 kg bands at the top *8 reps 5 set - 112.5 kg + 30 kg bands at the top *8 reps (cluster set) 6 set - 115 kg + 30 kg bands at the top *8 reps (cluster set)7 set - 98.5 kg + 54 kg bands at the top *8 reps (cluster set)8 set - 95 kg + 54 kg bands at the top *6 reps 9 set - 90 kg + 54 kg bands at the top *6 reps10 set - 85 kg + 54 kg bands at the top *8 reps (cluster set) 11-13 sets - 75 kg + 54 kg bands at the top 3*10 reps (cluster set) Edited February 17, 2018 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 18, 2018 Author Share Posted February 18, 2018 18/02/18 Evening:1. DOH AA DL 130kg :1 set -21 reps per 60 secs2 set -20 reps per 60 secs3 set -20 reps2. Vertical pull - ups cable machine with 70 mm grip extensor (XGrip Monster) 100 kg 7*10 reps (all sets were cluster) 3. Triceps workout 4. Traps workout Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 19, 2018 Author Share Posted February 19, 2018 19/02/18 Evening:1. Explosive mouth pinch (52mm width) 60kg 11*3 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 20, 2018 Author Share Posted February 20, 2018 20/02/18 Morning:1. RBA Strip Static hold:Hard-spring position: 5-5 + 1 light spring 1-1 position: Total: 3mins Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 22, 2018 Author Share Posted February 22, 2018 (edited) 22/02/18 Evening:1. DE BP: 107.5 kg 3*3 reps break between sets 45 sec 144 kg 3*1 reps break between sets 45 sec 121 kg 3*3 reps break between sets 45 sec2. DE BP:127 kg +30 kg bands at the top 3*1 reps break between sets 45 sec98 kg +30 kg bands at the top 3*3 reps break between sets 45 sec108 kg +30 kg bands at the top 3*3 reps break between sets 45 sec Edited February 22, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 23, 2018 Author Share Posted February 23, 2018 23/02/18 Evening:Pinch workout:1. Static mouth pinch (52 mm width) hold 60 kg: 1 set *40 sec 2 set *53 sec 3 set *45 sec (cluster set) 60kg *10 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 24, 2018 Author Share Posted February 24, 2018 24/02/18 Evening:1. BP:1 set - 116 kg + 30 kg bands at the top *8 reps (cluster set 7+1)2 set - 107 kg + 54 kg bands at the top *8 reps (cluster set 5+3) 3 set - 110 kg +52 kg bands at the top * 7 reps (cluster set 5+2) 4 set - 113.5 kg + 46 kg bands at the top *4 reps got tired 5 set - 113.5 kg +24 kg bands at the top * 8 reps 6 set - 118.5 kg +22 kg bands at the top * 9 reps (cluster set) 7 set - 111 kg + 30 kg bands at the top * 10 reps (cluster set 6+4) 8 set - 96 kg + 30 kg bands at the top * 10 reps 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 25, 2018 Author Share Posted February 25, 2018 25/02/18 Evening:1. Decline Wrist curls one hand rolling fat barbell 49kg: 6*10 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 26, 2018 Author Share Posted February 26, 2018 26/02/18 Evening:1. Explosive mouth pinch (52mm width) 60kg *3 reps 62.5 kg *3 reps 63.75 kg *3 reps 65 kg *3 reps 66.25 kg *3 reps 67.5 kg *3 reps 68.75 kg *3 reps 70 kg *3 reps 71.25 kg *3 reps 72.5 kg *3 reps 73.75 kg *3 reps 75 kg *3 reps 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 28, 2018 Author Share Posted February 28, 2018 28/02/18 Evening:1. DE BP: 103.5 kg +30 kg bands at the top 5*3 reps break between sets 45 sec 110.5 kg +30 kg bands at the top 5*3 reps break between sets 45 sec Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 2, 2018 Author Share Posted March 2, 2018 (edited) 02/03/18 Morning:1. DE BP: 110.5 kg 5*3 reps break between sets 45 sec 123 kg 5*3 reps break between sets 45 sec 146 kg 3*1 reps break between sets 45 sec Afternoon:2. DE BP:110.5 kg +54 kg bands at the top 3*1 reps 100 kg +54 kg bands at the top 3*3 reps 96 kg +54 kg bands at the top 3*3 reps Edited March 2, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 4, 2018 Author Share Posted March 4, 2018 (edited) 04/03/18 Afternoon:1. mouth pinch (52mm width): 70 kg * 19 reps within 90 sec -PB (12 reps + 5reps +2 reps) 2. Mouth pinch static hold (52mm width) 60kg - 60 sec - PB My hands were burning outEvening:1. DOH AA DL 135kg :1 set -21 reps per 60 secs2 set -17 reps 2. Vertical pull - ups cable machine with 70 mm grip extensor (XGrip Monster) 105 kg 10*10 reps (all sets were cluster) 3. Triceps workout 4. Traps workout Edited March 4, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 7, 2018 Author Share Posted March 7, 2018 07/03/18 Evening:1. BP:1 set - 118.5 kg + 30 kg bands at the top *8 reps 2 set - 108.5 kg + 54 kg bands at the top *7 reps (cluster set 5+3) 3 set - 113.5 kg +52 kg bands at the top * 6 reps (cluster set 4+2) 4 set - 116 kg + 46 kg bands at the top *4 reps got tired 5 set - 116 kg +24 kg bands at the top * 8 reps 6 set - 121 kg +22 kg bands at the top * 8 reps 7-8 set 106 kg 2*12 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 8, 2018 Author Share Posted March 8, 2018 08/03/18 Evening:1. mouth pinch (52mm width): 71.25 kg * 17 reps within 90 sec -PB (10 reps + 5reps +2 reps) 2. Mouth pinch static hold (52mm width) 62.5kg - 47 sec - PB 3. Explosive mouth pinch (52mm width)60kg 12*3 repsMy hands were burning out Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 9, 2018 Author Share Posted March 9, 2018 09/03/18 Afternoon:1. Decline Wrist curls one hand rolling fat barbell 50.5 kg: 10*10 reps Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 10, 2018 Author Share Posted March 10, 2018 (edited) 10/03/18 Morning:1. 1HP static hold for time:30.2 kg:1 set -30 sec+15sec+15sec break between sets = 30-45 sec 2 set - 20 sec +15 sec + 15 sec +10 sec break between sets = 45-75 sec 2. DE BP: 110 kg 3*3 reps break between sets 45 sec 120 kg 2*3 reps break between sets 45 sec 118,5 kg 2*3 reps break between sets 45 sec 126 kg *3 reps 130 kg 3*3 repsEvening:1. mouth pinch (52mm width): 72.5 kg * 20 (cluster set) 2. Explosive mouth pinch (52mm width)62.5 kg 10*3 reps Edited March 10, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 11, 2018 Author Share Posted March 11, 2018 (edited) 11/03/18 Morning:1. DE BP: 110 kg + 22 kg bands at the top 9*3 reps break between sets 45 sec 2. DE BP: 95 kg + 46 kg bands at the top 6*3 reps break between sets 45 sec 3. Hypertrophy BP 118.5 kg 3*12 repsEvening: BP Triceps hell with 100 kg 4 boards - 25 reps +9 reps after 1 min break Edited March 11, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 12, 2018 Author Share Posted March 12, 2018 (edited) 12/03/18 Evening: 1. 2.5" Crusher replica lift 67.5 kg 4*10 reps 2. WW static hold for time 33.3 kg 4*15 sec 28.3 kg 5*20 sec 3.TTK with RBA replica 6*10 reps for thumb 4. TTK with RBA 6*20 reps for all finger tips5. Curled arm hold with judo belt - 24 kg kettlebell1 set -30 sec2 set -30 sec3 set -30 sec 6. Bizon * 60 sec rotation (both clock wise rotation and anticlockwise rotation) Edited March 12, 2018 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 13, 2018 Author Share Posted March 13, 2018 (edited) 13/03/18 Evening: 1. RBA Static hold:Hard-spring postion: 5-5 + light spring position 2-2Total: 3 mins Strip ladder 5-5 4-5 4-4 4-3 3-3 2-3 2-2 2-1 1-1 (all positions for maximum time hold) 2. TTK with RBA replica 4*10 reps for thumb (added light spring at 3-3 position) Edited March 15, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted March 15, 2018 Author Share Posted March 15, 2018 (edited) 15/03/18 Evening: 1. DE BP:115 kg 3*3 reps break between sets 45 sec125 kg 3*3 reps break between sets 45 sec135 kg 3*2 reps Cooling down to heal my right shoulder 65 kg 2*30 reps wide grip 65 kg 2*30 reps close grip Edited March 15, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
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