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Stanislav

My strength training log

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Stanislav

16/03/18 
 

Evening:

1. DE BP:

105 kg +22 kg bands at the top 9*3 reps  break between sets 45 sec

 

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Stanislav
Posted (edited)

18/03/18
 

Morning:

1. mouth pinch (52mm width):
75 kg * 13 reps within 90 sec -PB
(7 reps + 3 reps +1 rep+ 1 rep +1 rep)

2. Mouth pinch static hold
62.5 kg *50 sec (PR)

3. Explosive mouth pinch lift
60 kg*3
65 kg*3
70 kg*3
then 60 kg 6*3 reps
Left thumb's web was cut after long hold


Evening:

4. CGBP Triceps hell with 105 kg 3 boards - 18 reps +15 reps after 4 mins break

5. DE BP
105 kg +46 kg bands at the top 3*3 reps 
115 kg +46 kg bands at the top 3*2 reps

Edited by Stanislav

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Stanislav
Posted (edited)

21/03/18 

Morning:


1. RBA Static hold:
Hard-spring postion: 5-5 + light spring position 2-2 Total: 1 min
Hard-spring postion: 6-6 Total: 1 min (Cheat overcrushings)


 

Evening

1. DE BP:

122.5 kg  + 
22 kg bands at the top 5*2 reps  break between sets 45 sec
125 kg + 
22 kg bands at the top 1*2 reps  break between sets 45 sec
125 kg + 
24 kg bands at the top 3*2 reps  break between sets 45 sec
155 kg *1 rep

2. Hypertrophy BP

120 kg 3*12 reps

3. 2.5 " Crusher replica lift 70 kg*14 reps (PB)
4. 60 mm WW static holds 33 kg 2*20 sec

Edited by Stanislav

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Stanislav

23/03/18 


Evening:
1. BP:

1 set - 122.5 kg + 30 kg bands at the top *9 reps (cluster set 7+2) -PB
2 set - 111 kg + 54 kg bands at the top *7 reps (cluster set 5+2) - PB
3 set - 116 kg +52 kg bands at the top * 5 reps (cluster set 4+1) -PB
4-6 set 125 kg 3*12 reps

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Stanislav

24/03/18 

Morning:


1. 1HP static hold for time:
30 kg:
1 set -34 sec - PB
Work till 225 secs of hold in total

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Stanislav
Posted (edited)

26/03/18 

Evening:

1. 2.5" Crusher replica lift
72 kg *12 reps (cluster set 8+2+2)

2. WW static hold for time
34.3 kg 1*20 sec

3.TTK with RBA replica 4*10 reps for thumb

4. TTK with RBA 6*20 reps for all finger tips

5. CGBP Triceps hell with 108.5 kg 3 boards -  22 reps 
6. Green rubber triceps extensions AMRAP (53 reps)

Edited by Stanislav

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Stanislav
Posted (edited)

27/03/18

Evening:


1. DE BP:

138.5
 kg  9*2 reps  break between sets 45 sec

Edited by Stanislav

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Stanislav

28/03/18

Evening:


1. Explosive mouth pinch lift
65 kg 10*3 reps break between sets 45 sec

2. Mouth pinch static hold
62.5 kg *54 sec (PR)

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Stanislav

29/03/18 
 

Evening:

1. GVT BP:

125 kg  10*10 reps  

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Stanislav
Posted (edited)

31/03/18 

Morning:


1. RBA Static hold:
Hard-spring postion: 6-6 + light spring position 2-2 Total: 30 sec (Cheat overcrushings)
Hard-spring postion: 6-6 Total: 1 min 
Drop sets Hard-spring postion: 5-5 
4-5
4-4
4-3
3-3
3-2
2-2
2-1
1-1
All drops sets are done as long holds as possible


Evening:

1. 2HP mouth pinch lift
35 kg*3 reps
45 kg*3 reps
55kg*3 reps 
60 kg*3 reps
65 kg*3 reps
70 kg*3 reps
72.5 kg*3 reps
75 kg *3 reps
80 kg *5 reps
70 kg * 4 reps


2. 2.5" Crusher replica lift
65 kg 6 *10 reps 
60 kg 2*20 reps

 

Edited by Stanislav

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Stanislav

04/04/18 
 

Evening:

1. BP:
Started 16 weeks long cycle for gaining power and strength
 
Week 1:

135 kg  3*5 reps break 90 sec between sets
125 kg + 22 kg bands at the top 3*5 reps break 120 sec between sets

100 kg +54 kg  bands at the top 3*5 reps 

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Stanislav

05/04/18 

Evening:

1. 2.5" Crusher replica lift
74 kg *12 reps (cluster set 8+2+2)

2. 2HP flask replica
75 kg *10 reps
70 kg pinching until 30 reps done
Left thumb is smoked

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Stanislav
Posted (edited)

07/04/18 
 

Evening:

1. BP:
Started 16 weeks long cycle for gaining power and strength
 
Week 1:

140 kg  3*5 reps break 120 sec between sets
127,5 kg + 22 kg bands at the top 3*5 reps break 120 sec between sets

 

Edited by Stanislav

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Stanislav

08/04/18 

Evening:


1. 1HP static hold for time:
30 kg:
1 set -44 sec - PB
Work till 180 secs of hold in total

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Stanislav
Posted (edited)

09/04/18 
 

Afternoon:

1. BP:
Started 16 weeks long cycle for gaining power and strength
 
Week 2:

147.5 kg  3*5 reps break 180 sec between sets
130 kg + 22 kg bands at the top 3*5 reps break 180 sec between sets


2. DE 1HP flask explosive lift:
34 kg:
9*3 reps break between sets 30-45 sec (height = 8 inches)


Evening:

1. 2.5" Crusher replica lift
Warming up

76 kg *9 reps - PR
68.5 kg 2*10 reps

Edited by Stanislav

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Stanislav
Posted (edited)

11/04/18 

Morning:

1. 2HP flask replica
71.5 kg *17 reps (Cluster set) not feeling confident may be not fully recovered. Had some issues with web tissue integrity  
Left thumb is smoked


Evening:

1. BP:
Hypotrophy 
 
1 set- 72.5 kg *10 reps
2 set - 95 kg * 8 reps
3 set - 112.5 kg*5 reps
4 set -118.5 kg *10 reps
5 set - 130 kg *10 reps
6 set - 135 kg * (8+3+2+2) cluster set break between clusters 30 sec
7 set - 111 kg *13 reps

2. Purple rubber extensions AMRAP - 77 reps


3. Land mine decline wrist curls 37 kg on the bar 12*10 reps


 

Edited by Stanislav

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Stanislav

12/04/18 

Morning:


1. 1HP static hold for time:
31.3 kg:
1 set -36 sec - PB
Work till 120 secs of hold in total

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Stanislav
Posted (edited)

14/04/18 
 

Morning:

1. DE BP:

112.5 kg +22 kg bands at the top 8*3 reps  break between sets 45 sec


Evening:

60 mm loadable db lift:
71 kg:
1 set -15 reps break 5 mins
2 set -15 reps break 5 mins
3 set -20 reps break 5 mins
4 set -15 reps break 5 mins
5 set -5 reps break 5 mins

Edited by Stanislav

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Stanislav

15/04/18 


Evening:

1. DOH AA DL 140 kg :
1 set -18 reps per 60 secs + 2 reps 20 sec later


2. Horizontal rows  cable machine with 70 mm grip extensor (XGrip Monster)
115 kg 4*10 reps

3. Horizontal rows  cable machine 
125 kg *10
115 kg *10 - very explosive reps

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Stanislav

16/04/18
 

Evening:

1. DE 2HP mouth pinch (52mm width):
71 kg  9*3 reps break 45 sec between set
10 th -5 reps (All were done touch and go style - no grip reset)

2. WW static hold:
35 kg:
3*15 sec
2*10 sec  

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Stanislav

17/04/18 
 

Evening:

1. BP:
Started 16 weeks long cycle for gaining power and strength
 
Week 3:

152.5 kg  3*5 reps 3 set (4+1 cluster set)
134 kg + 22 kg bands at the top 4*4 reps 

Edited by Stanislav

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Stanislav

18/04/18
 

Evening:

1. mouth pinch (52 mm width):
71.1 kg * 20 reps within 60 sec -PB
(13 reps + 7 reps - ONLY one grip reset)

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Stanislav

19/04/18 

Evening:


1. Flask 1HP static hold for time:
31.3 kg:
1 set -44 sec - PB
Work till 90 secs of hold in total

2. BP:
Hypotrophy 
 
1 set- 72.5 kg *10 reps
2 set - 95 kg * 8 reps
3-7 set - 130 kg *10 reps
 

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jvance

Big time hold numbers!! Good log going here.

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Stanislav

20/04/18 


Evening:

1. 2.5" Crusher replica lift
Warming up

77,3 kg *6 reps - PR +4 +3 +2 +1+1  Total 17 reps
68 kg 1*15 reps

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