Stanislav Posted December 11, 2018 Author Share Posted December 11, 2018 (edited) 11/12/18 Evening: 1. DE 1 HP Flask lift 41 kg + 11 kg bands at the top 4*1 rep 2. Repetitive method 1HP Flask lift 31 kg + 11 kg bands at the top 2*10 reps (no grip reset) Flask 41_11.mp4 Edited December 12, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted December 12, 2018 Author Share Posted December 12, 2018 (edited) 12/12/18 Evening: 1. DE 2 HP 52 mm mouse pinch 86 kg 10*1 rep (break between sets 60 sec) 2. DE BP: 155 kg 10*1 reps 3. Hammer Vice gripper finger curls (week #5-6) Edited December 12, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted December 13, 2018 Author Share Posted December 13, 2018 13/12/18 Evening: 1. BP 1 set - 86 kg* 8 reps 2 set - 106 kg* 5 reps 3 set - 122.5 kg* 5 reps 4-6 set - 166 kg* 3 reps 7-8 set - 156 kg*3 reps 9-10 set -146 kg *4 reps 11 set - 124 kg *5 reps 12 set - 105 kg *8 reps 13 set -85 kg *10 reps sets from 11 to 13 are done without rest (had a rest while weight on the bar was decreasing) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted December 17, 2018 Author Share Posted December 17, 2018 (edited) 17/12/18 Afternoon: 1. 2.5' Crusher replica lift 80,5 kg * 9 reps (PB) 2. Box Squat 120 kg 4*10 reps 3. Hammer Vice gripper finger curls (week #7-8) new mesocycle (week #1-2) Edited December 17, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted December 18, 2018 Author Share Posted December 18, 2018 18/12/18 Evening: 1. Hypertrophy BP 1 set -75 kg *10 reps 2 set - 85 kg*10 reps 3 set - 115 kg*5 reps 4 set - 127.5 kg*10 reps 5 set - 132.5 kg*10 reps 6 set - 142.5 kg*10 reps (very tough) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted December 19, 2018 Author Share Posted December 19, 2018 (edited) 19/12/18 Evening: 1. DE 2 HP 52 mm mouse pinch 90,1 kg 10*1 rep 2. DE BP: 160 kg 10*1 rep Edited December 19, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted December 22, 2018 Author Share Posted December 22, 2018 (edited) 22/12/18 Morning: 1. Strap holds СоС#3 strap (5mm) hold + 2.9 kg -20 sec - PB GHP 7 strap (5mm) hold + 2.9 kg -12 sec BBGM strap (5mm) hold + 2.9 kg -10 sec RBA hard spring position 5-5 20 sec hold 2. Hammer Vice gripper finger curls (week #3-4) Evening: 1. BP 1 set - 85 kg* 8 reps 2 set - 105 kg* 5 reps 3 set - 120 kg* 5 reps 4 set - 138.5 *4 reps 5 set - 157.5 kg *2 reps 6 set - 165 kg* 2 reps 7 set - 155 kg + 30 kg bands at the top *2 reps 8 -10 set -140 kg *5 reps 9 set - 124 kg*6 reps 10 set -115 kg *10 reps 11 set -105 kg*15 reps Edited December 22, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted December 23, 2018 Author Share Posted December 23, 2018 (edited) 23/12/18 Afternoon: 1. DE 1 HP Flask lift 35.8 kg + 15 kg bands at the top *1 rep 39.55 kg + 15 kg bands at the top *1 rep - PB 40.2 kg + 15 kg bands at the top - close but failed 42 kg + 15 kg bands at the top - failed (no chances at all) 2. Repetitive method 1HP Flask lift 30.7 kg + 15 kg bands at the top *6 reps 3. 60 mm handle loadable db static hold 60 kg *30 sec 70 kg *30 sec Evening: 1. AA DL warming up 65 kg *5 reps 115 kg *5 reps 135 kg *3 reps 155 kg* 1 rep 165 kg *1 rep 170 kg *1 rep 182.5 kg * 1 rep 2. Sumo stance DL 180 kg 2*10 reps 160 kg 2*12 reps First or second time since 2015 3. NFL combine BP test preparation 225 lbs *8+8+8+8+5+3+3+3+3+3 = 52 reps (break between clusters 30-40 sec) Edited December 23, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted December 26, 2018 Author Share Posted December 26, 2018 (edited) 26/12/18 Evening: 1. DE BP: 115 kg + 30 kg bands at the top 9*3 reps 2. 2 HP 52 mm mouse pinch 92 kg 8*1 rep (recieved some hit to my tendons and ligaments, left web is teared) 3. Hammer Vice gripper finger curls (week #5-6) Edited December 26, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted December 29, 2018 Author Share Posted December 29, 2018 28/12/18 Afternoon: 1. Strap holds СоС#3 strap (5mm) hold + 2.9 kg -22 sec - PB GHP 7 strap (5mm) hold + 2.9 kg -17 sec BBGM strap (5mm) hold + 2.9 kg -12 sec Quote Link to comment Share on other sites More sharing options...
Stanislav Posted December 29, 2018 Author Share Posted December 29, 2018 (edited) 29/12/18 Morning: 1.Werner Guntor's Deload BP 1 set - 96 kg* 8 reps 2 set - 106 kg* 6 reps 3 set - 120 kg* 5 reps 4 set - 138.5 kg* 3 reps 5 set - 150 kg*3 reps 6 set -176 kg *2 reps (Sling Shot) 7-8 set - 150 kg *2 reps 9 set - 138.5 kg *3 reps 10 set -120 kg *5 reps 11 set - 106 kg *6 reps 12 set - 96 kg *8 reps Evening: 1. Box Squat 135 kg 4*10 reps Edited December 29, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 2, 2019 Author Share Posted January 2, 2019 (edited) 02/01/19 Afternoon: 1. Strap holds СоС#3 strap (5mm) hold + 2.9 kg -25 sec - PB GHP 7 strap (5mm) hold + 2.9 kg -14 sec BBGM strap (5mm) hold + 2.9 kg -10 sec Evening: 1. DE BP: 120 kg + 30 kg bands at the top 9*3 reps 2. 2 HP 52 mm mouse pinch 95 kg 7*1 rep Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 3, 2019 Author Share Posted January 3, 2019 03/01/19 Afternoon: 1. Hammer Vice gripper finger curls new cycle (week #1-2) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 4, 2019 Author Share Posted January 4, 2019 (edited) 04/01/19 Evening: 1. NFL combine BP test preparation 225 lbs *17+10+8+5+3+3+3+3 = 52 reps (break between clusters 30-40 sec) -1st serie 225 lbs *10+10+8+6+3+3+3 = 43 reps (break between clusters 30-40 sec) - 2nd serie 2. Hammer Vice gripper finger curls new cycle (week #3-4) Edited January 4, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 5, 2019 Author Share Posted January 5, 2019 (edited) 05/01/19 Evening: 1. Hypertrophy BP 1 set -86 kg *10 reps 2 set - 102,5 kg*8 reps 3 set - 120 kg*6 reps 4 set - 131 kg*10 reps 5 set - 110 +30 kg bands at the top *10 reps 6 set - 120 +30 kg bands at the top *10 reps 7 set - 120 kg *12 reps 2. 60.5 mm handle loadable dumbbell 83.5 kg * 13 reps (cluster set) 3. 60 mm WW static holds: 32.2 kg 1 set - 30 sec 2-5 set - 20 sec (forearms felt super pumped, thumb is sore) Edited January 5, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 7, 2019 Author Share Posted January 7, 2019 (edited) 07/01/19 Afternoon: 1. DE BP: 110 kg + 50 kg bands at the top 9*3 reps 2. DE 2 HP 52 mm mouse pinch 90,2 kg 8*1 rep 3. Strap holds СоС#3 strap - very slick material with no knurling polyuretane (7mm) hold + 2.5 kg -27 sec - PB RBA hard spring position 7-7 - 15 sec - static hold of closed handles 4. Hammer Vice gripper finger curls forearm hypertrophy work 70-75% max * 10 reps Evening: 5. Box Squat 144 kg 4*10 reps Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 9, 2019 Author Share Posted January 9, 2019 (edited) 09/01/19 Evening: 1. DE BP: 120 kg + 50 kg bands at the top 9*2 reps Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 19, 2019 Author Share Posted January 19, 2019 (edited) 14/01/19 Afternoon: 1. Contrast BP: Sling Shot 190 kg *1 rep + 130 kg + 17 kg chains at the top * 3 reps 5 rounds 2. Reverse bands BP 1 set 160kg *3 reps 2 set -170 kg *3 reps 3 set - 180 kg* 1 rep 4 set -190 kg * 1rep 5-10 sets -160 kg *3 reps Grip workout: DB row with FAT gripz Extreme 50 kg *10 reps 55 kg * 6 reps 60 kg *3 reps Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 19, 2019 Author Share Posted January 19, 2019 (edited) 15/01/2019 Evening: 1. Box Squat 150 kg 4*8 reps 2. 55 mm AA DL from 15 cm blocks 155 kg 6*3 reps 3. DB row with 2.25 inches thick handle 60 kg 4*10 reps Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 19, 2019 Author Share Posted January 19, 2019 (edited) 17/01/2019 Afternoon: 1. NFL combine BP test preparation 1 serie: 225 lbs 3*12 reps (45 sec break between sets) 10 minutes break 2 serie: 1 set - 14 reps (50 sec break between sets) 2 set - 13 reps 3 set - (cluster set) 6+3+3+3+3+5+4 up to 60 + reps between serie of reps - break = 10-15 sec 10 minutes break 3 serie: 1-2 set *12 reps 3 set - 8 reps (felt very exhausted) 2. 55 mm AA DL from 15 cm blocks 135 kg *15 reps 3. Pull ups with 2.25 inches thick handles 125 kg 4*3 reps Evening: 1. DE BP: 130 kg + 22 kg chains at the top *2 reps 120 kg + 22 kg chains at the top 5 *2 reps Sling shot 140 kg + 22 kg chains at the top 5*2 reps 2. Reverse bands BP 160 kg * 3 reps 170 kg 5*2 reps Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 20, 2019 Author Share Posted January 20, 2019 (edited) 20/01/19 Morning: Grippers workout: 1. RBA hard spring 6-6 position 3*overcrushes 2. Vulcan replica hard spring 4-4 position until 100 total reps are reached for the day 3. BB SA 2*10 reps Evening: 1. Mouse pinch static hold: 70 kg: 1 set - 32 sec 2 set - 25 sec 3 set - 26 sec Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 21, 2019 Author Share Posted January 21, 2019 (edited) 21/01/19 Evening: 1. Hypertrophy BP 1 set -85 kg *10 reps 2 set - 106 kg*10 reps 3 set - 117.5 kg*5 reps 4-6 set - 135 kg*10 reps (very tough no reps left in the tank) 2. Grippers workout from 20 mm block speed day: #1 - 5*3 reps BB SA - 5*3 reps Vulcan replica hard spring position 5-5 5*3 reps 3. Hammer Vice gripper finger curls new cycle (week #1 PB=290) 4. NFL combine BP test preparation 1 serie: 230 lbs Strip ladder 10-9-8-7-6-5-4-3-2-1 = 55 reps (Total time of workout about 10 minutes) Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 22, 2019 Author Share Posted January 22, 2019 (edited) 22/01/19 Evening: 1. 60 mm WW static holds: 35 kg 1-3 set - 20 sec (forearms felt super pumped, thumb is sore) 2. Bent over db row: 52 mm rotating handle (spining on the bears): 72 kg * 6 reps 57 mm : XGrip 65 kg * 6reps 60 mm: 62.5 kg *10 reps 70 mm: XGrip Monsters 51.5 kg *10 reps Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 23, 2019 Author Share Posted January 23, 2019 (edited) 23/01/19 Evening: 1. DE BP: 115 kg + 30 kg bands at the top 9*3 reps Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 25, 2019 Author Share Posted January 25, 2019 (edited) 25/01/2019 Afternoon: 1. Box Squat 155 kg 4*8 reps 2. Grippers workout from 20 mm block reps day: BB SA - 2*10 reps RBA hard spring position 5-5 *10 reps Vulcan replica hard spring position 5-5 up to 150 reps per workout Evening: 1. Mouse pinch static hold: 75+ kg: 1 set - 26 sec Edited February 2, 2019 by Stanislav Quote Link to comment Share on other sites More sharing options...
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