Aleksandar Milosevic Posted April 21, 2017 Author Share Posted April 21, 2017 Thanks buddy, I'm doing a very similar thing, but I don't go side to side I just flex/extend. I'll put in some rotations after I get some more base strength. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 21, 2017 Author Share Posted April 21, 2017 Today's training (21.4.2017.):Seated shoulder press: 75 kg x 10 lifetime PR; x 6; x 5Hammer strength chest press: 45 kg x 15 x 3 PR (weight per side) supersetWeighted chin ups: 10 kg x 12 lifetime PR; x 10 x 2Supinated dumbbell biceps curl: 12.5 kg x 15 x 3 supersetLying dumbbell triceps extension: 12.5 kg x 20 x 3 supersetPec deck rear delt fly: 60 kg x 15 x 2 PR; 50 kg x 20 Seated press top set was very, very hard, due to a couple of factors: I missed the groove on the 1st rep, the bench is wobbly so I don't have a strong contact with the ground, I've hit the rack about 4 times on the way up... BUT, still managed to do it, and I've never been stronger on this exercise in my life. I'm very happy about the pec gains and chin up strength. Here's the video of the press: Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 24, 2017 Author Share Posted April 24, 2017 Yesterday's training (23.4.2017.):Jogging: 5 laps supersetSprint (50m): 15 lengths PR (rest is walking back) supersetJogging: 10 laps Good training, my lifetime best in jogging is 15 laps, now I've done 15 laps + 15 sprints, which is a lot harder. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 24, 2017 Author Share Posted April 24, 2017 Today's training (24.4.2017.):Rack press: 122.5 kg x 3 PRWeighted dips: 15 kg x 15 x 3 all time PR; bw x 15 supersetLow pulley row: 100 kg x 10 x 3; 70 kg x 15 x 3Kettlebell lateral raises: 8 kg x 10 x 2 supersetFace pulls: medium weight x 15 x 2 I didn't have much time to train today, so I did this workout in about 40 minutes, and I'm very satisfied by my dip and row strength. Rack press was a true 3RM. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 25, 2017 Author Share Posted April 25, 2017 (edited) Extra workout (25.4.2017.):Neck bridge: 20 x 3 PR supersetNeck plank (reps): 20 x 3 PRAverage band shrugs (2 sec pause): 15 x 3 Edited April 25, 2017 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 26, 2017 Author Share Posted April 26, 2017 Today's training (26.4.2017.):Good morning: 110 kg x 5 PR Front squat: 82.5 kg x 5 x 5 PR Reverse hyper: 85 kg (bw) x 20 x 3 PR Very hard, productive session. It's a miracle I was able to do the good mornings, because my hamstrings and glutes are very sore from the Sunday's sprints. Front squats were really tough, but reverse hyper was very easy and I think I have 100 kg for at least 20 reps. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 29, 2017 Author Share Posted April 29, 2017 Today's training (28.4.2017.):Seated shoulder press: 77.5 kg x 8 lifetime PR; x 5 x 2Lying dumbbell press: 45 kg x 6 x 2 lifetime PR; 22.5 kg x 25 x 2 lifetime rep PR supersetWeighted chin ups: 20 kg x 3; 40 kg x 2.5 PR; wide grip x 12; 20 kg x 5Seated hammer + supinated curl: 10 kg x 10+10 x 3 supersetCable triceps pressdowns: full stack x 15 x 3 supersetRear delt flies: 10 kg x 15 x 3 Very hard session, felt like vomiting the entire training (ate carbs pre-workout). I am really, really happy by my strength levels and especially my low % BF and size. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 29, 2017 Author Share Posted April 29, 2017 Extra workout (29.4.2017.):Neck bridges (unassisted): 15 x 3 lifetime PR supersetNeck planks: 20 x 3 supersetDumbbell shrugs: 25 kg x 20 x 3 Great neck and trap pump... Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 30, 2017 Author Share Posted April 30, 2017 Today's training (30.4.2017.):Zercher squat: 90 kg x 5 x 3Leg press: 150 kg x 15 x 3 supersetAverage band hyperextension: 20 x 3Standing abs: 40 kg x 20 x 3 Zercher squats were very deep, bar touched my legs on every rep. The leg press/hyper combo was very tough, and so were the abs. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 1, 2017 Author Share Posted May 1, 2017 Today's training (5.1.2017.):Incline narrow bench press: 102.5 kg x 2.5 PRNarrow grip Spoto press: 100 kg x 5 x 3 PR (paused) supersetHammer strength rows: 50 kg x 10 x 3 PR (one handed)Lateral raises: 12.5 kg x 15 x 3 PR supersetPinwheel cable curls: 4 plates x 12 x 3 supersetLying dumbbell triceps extensions: 17.5 kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
jvance Posted May 1, 2017 Share Posted May 1, 2017 Nice log here, very good variety of exercises! 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 2, 2017 Author Share Posted May 2, 2017 Thanks friend, appreciate the support! Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 2, 2017 Author Share Posted May 2, 2017 Extra workout (2.5.2017.):Rotational neck bridges: 20 x 3 supersetForehead rotations + flexion: 20 + 20 x 3 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 3, 2017 Author Share Posted May 3, 2017 Today's training (3.5.2017.):Front squat: 112.5 kg x 3 PRReverse hyper: 87.5 kg x 20 x 3 PR Standing abs (lat machine): 45 kg x 20 x 3 PR Great training session today, front squat was really heavy, but I've gotten trough it nicely. Feeling really strong at the moment. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 4, 2017 Share Posted May 4, 2017 Nice log, looks like you've been making sterling progress - especially in front squats and weighted pull ups. I always find it hard to progress upper and lower body strength at the same time, so I think that's pretty impressive. 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 4, 2017 Author Share Posted May 4, 2017 It's pretty strange to be honest, I'm progressing on everything while dropping weight and doing 0 carb days on rest days. The hybrid conjugate approach seems to be working really good, I can access my weaknesses very precisely and work on them. Thanks for the support! Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 4, 2017 Author Share Posted May 4, 2017 And ditching the belt was the best thing I've done, no more back pain, core is 2x as strong and honestly, whatever I do, I know it's all me. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 6, 2017 Author Share Posted May 6, 2017 Today's training (5.5.2017.):Weighted dips: 20 kg x 10 x 3 PRPull ups: wide grip x 15; very wide grip + regular x 6+6; chin ups x 12Lat machine: medium weight x 15 x 2 supersetSeated viking press: medium x 15; medium-heavy x 10; heavy x 10; medium x 15 x 2 I had to end the workout early because I was feeling really sick, had some milk and cookies before training (ran out of eggs and fish) and it didn't mix well with my strawberry flavored BCAA... Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 7, 2017 Author Share Posted May 7, 2017 Today's training (7.5.2017.):Zercher rack squat: 92.5 kg x 5 x 3 PR Average band hyperextension: 20 x 3Average band abs: 20 x 2; rotation + flexion: 20 + 10 x 2 I had to skip direct leg work since I had 3 hours of sleep last night and Zerchers took everything out of me. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 9, 2017 Author Share Posted May 9, 2017 Extra workout (8.5.2017. 20:00h):Stability ball neck bridge hold: 40 count x 3 PR supersetStability ball neck plank hold: 40 count x 3 PRStability ball lateral flexion: 15 reps x 3 each side (2 second hold) Hurt my middle back on the lateral flexion somehow, still sore today (10.5.2017.) Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 9, 2017 Author Share Posted May 9, 2017 Yesterday's (light) training (8.5.2017. 22:00h):Wide grip pull ups (slow): 10 x 3 supersetDeep dips: 10 x 3Narrow push ups: 15 x 3 Just a light session, because I was not feeling too good (sore throat, runny nose) + I've hurt my back in my extra workout. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 11, 2017 Author Share Posted May 11, 2017 Today's training (10.5.2017.):Conventional deadlift: 180 kg x 0 (didn't move it)Front squat: 90 kg x 3 x 5 volume PRReverse hyper: 90 kg x 20 x 3 PR supersetStanding abs: 45 kg x 20 x 3 PR I'm not going to bother deadlifting anymore I don't enjoy doing it and I don't see any benefits of doing it, and I've been doing them for 10 years. When my deadlift was 215 kg, my snatch was 60 kg, while my deadlift was around 160 kg, my snatch was 70 kg, same thing with power clean 70 x 3/90 x 3. Zercher lifts have better carryover to just about any real life situation and sport. The main problem is that conventional deadlift is an insanely awkward position for me, from which I generate no real power, since I'm built for sumo, and my best pull was sumo. I'm not bothering with sumo anymore, since it's a lift with 0 carryover for anything besides sumo deadlifting. So from now on, it's only Zercher lifts + rack pulls from below the knee. 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 14, 2017 Author Share Posted May 14, 2017 Yesterday's training (12.5.2017.):Weighted dips: 22.5 kg x 10 x 3 lifetime PRLat machine (supinated): 100 kg x 8 x 2 PR; 70 kg x 15 x 3 supersetIncreased ROM push ups: 20 x 3One handed lateral raises: 15 kg x 20; x 15; x 20 lifetime PR supersetSeated low pulley biceps curl: 3 plates x 15 x 3 supersetRope triceps extension: 20 kg x 15 x 3 Great workout, I was so sore my arms were cramping. Lat machine hits my back WAY better than pull ups/chin ups do. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 14, 2017 Author Share Posted May 14, 2017 Today's training (14.5.2017.):Zercher squat: 100 kg x 5 x 3 PRBulgarian split squat: 17.5 kg (per hand) x 5 x 3 (each leg) supersetStanding abs: 50 kg x 20 x 3 PR Had to end my workout fast today, I was late for lunch. I'm satisfied with the Zercher progress, and my pain tolerance is getting higher and higher. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 15, 2017 Author Share Posted May 15, 2017 Today's (fast) training (15.5.2017.):Spoto paused bench press: 110 kg x 3 PRNarrow grip paused bench press: 100 kg x 5; 90 kg x 6Low pulley row: medium weight x 20 x 3 supersetSeated viking press: medium weight x 20 x 3 Pretty good session, considering I had only about 40 minutes of time. Quote Link to comment Share on other sites More sharing options...
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