Stanislav Posted January 5, 2018 Author Share Posted January 5, 2018 (edited) 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 row66.5 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 7, 2018 Author Share Posted January 7, 2018 (edited) 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 8, 2018 Author Share Posted January 8, 2018 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 9, 2018 Author Share Posted January 9, 2018 (edited) 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 11, 2018 Author Share Posted January 11, 2018 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 12, 2018 Author Share Posted January 12, 2018 (edited) 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 repsEvening:3. RBA Static hold:Hard-spring postion: 4-4 Total: 6 mins Edited January 13, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 13, 2018 Author Share Posted January 13, 2018 (edited) 13/01/18 Evening: 1. 2.5" Crusher Lift65.4 kg 3*12 reps 2. BP: 127.5 kg 6*8 reps Edited January 13, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 14, 2018 Author Share Posted January 14, 2018 (edited) 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 reps4. Explosive mouth pinch (52mm width) 60kg 9*3 reps Edited January 14, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 15, 2018 Author Share Posted January 15, 2018 15/01/18 Afternoon:1. Explosive mouth pinch (52mm width) 65kg 9*3 reps 2. 60 mm WW static holds30 kg: 5*20 secs Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 17, 2018 Author Share Posted January 17, 2018 (edited) 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 sec2 set -23 reps during 60 sec3 set - 22 reps during 90 sec Damaged skin near thumb's webEvening:4. RBA Static hold:Hard-spring postion: 4-4 Total: 6 mins Edited January 17, 2018 by Stanislav 1 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 18, 2018 Author Share Posted January 18, 2018 (edited) 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 secEvening:2. RBA Static hold:Hard-spring postion: 4-4 Total: 2 mins Edited January 19, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 21, 2018 Author Share Posted January 21, 2018 (edited) 21/01/18 Afternoon: BP: 130 kg 8*8 repsEvening: 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 reps2. 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 23, 2018 Author Share Posted January 23, 2018 (edited) 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 sec2 set -30 sec3 set -25 sec Work till 200 secs of hold in total 3. TTK with RB for thumb pumping4. 2HP mouth pinch (52mm):66,5 kg 3*10 reps Damaged skin near thumb's web5. 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 24, 2018 Author Share Posted January 24, 2018 (edited) 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 reps3. RBA Static hold:Hard-spring postion: 4-4 Total: 5 mins Edited January 24, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 25, 2018 Author Share Posted January 25, 2018 (edited) 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 26, 2018 Author Share Posted January 26, 2018 26/01/18 Morning:1. RBA Static hold:Hard-spring postion: 4-4 Total: 10 mins Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 28, 2018 Author Share Posted January 28, 2018 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 29, 2018 Author Share Posted January 29, 2018 29/01/18 Evening:1. RBA Static hold:Hard-spring postion: 4-4 Total: 10 mins Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 30, 2018 Author Share Posted January 30, 2018 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 reps6. Vertical pull - ups cable machine with 70 mm grip extensor (XGrip Monster) 95 kg 10*10 reps7. 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) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 1, 2018 Author Share Posted February 1, 2018 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 1, 2018 Author Share Posted February 1, 2018 (edited) 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 4, 2018 Author Share Posted February 4, 2018 (edited) 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 webEvening:1. DOH AA DL 125kg :1 set -20 reps per 60 secs2 set -20 reps per 60 secs3 set -20 reps4 set -20 reps2. 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 kg1*8 reps 4.1 DB triceps extensions 2*12 kg 5*20 reps5. Green rubber triceps extensions 2 sets AMRAP Edited February 4, 2018 by Stanislav Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 8, 2018 Author Share Posted February 8, 2018 (edited) 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 9, 2018 Author Share Posted February 9, 2018 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 Quote Link to comment Share on other sites More sharing options...
Stanislav Posted February 10, 2018 Author Share Posted February 10, 2018 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) Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.