Aleksandar Milosevic Posted May 20, 2017 Author Share Posted May 20, 2017 Today's training (19.5.2017.):Weighted dips: 25 kg x 10 x 3 lifetime PRIncline paused bench press: 70 kg x 10 x 3 supersetLat pull down (supinated, paused): 70 kg x 10 x 3Narrow speed bench press: 40 kg x 30 x 3 supersetBiceps curl: 40 kg x 15 PR; 30 kg x 20; 20 kg x 30 supersetLateral raises: 7.5 kg x 30 x 3 Very brutal session, with huge volume, my arms were fried. I had to pause on 17.5. since I had my visa hearing, and I've gotten my visa, so USA here I come (again). Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 20, 2017 Author Share Posted May 20, 2017 Extra workout (20.5.2017.):Exercise ball neck bridges: 30 x 3 PR supersetPlank neck rotations + flexion: 20 + 20 x 3 PR Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 21, 2017 Author Share Posted May 21, 2017 Today's training (21.5.2017.):Zercher squat: 102.5 kg x 5 x 3 PR Dumbbell Bulgarian split squat: 20 kg x 5 x 3 PR Trunk lateral flexion (barbell): 20 kg x 15; 40 kg x 10; 50 kg x 10 PR (each side)Reverse hyper: 35 kg x 1 minute set x 2 (35 reps) Very hard session, Zercher's were brutal... Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 22, 2017 Author Share Posted May 22, 2017 Today's training (22.5.2017.):Rack press: 125 kg x 3 PRMilitary press: 70 kg x 3 + 50 kg x 5 PR; (65 kg x 5 + 50 kg x 5) x 2 supersetLow pulley row (supinated): full stack x 10; 80 kg x 10; medium x 15; light x 20 (slow)Hammer curls: 12.5 kg x 20 x 3 supersetOne handed cable triceps extension: 5 plates x 20 x 3 supersetLying flat chest flies: 12.5 kg x 15 x 3 Haven't done standing military press since 2015., so I'm satisfied, rack presses were moving great too, especially since the 122.5 kg a month ago was a true 3RM. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 23, 2017 Author Share Posted May 23, 2017 Extra workout (23.5.2017.):Lying neck extension: 30 second static, followed by 10 reps - 3 sets superset Lying neck flexion: 30 second static, followed by 10 reps - 3 sets My father gave me resistance with his hands, it was a very tough workout, and my neck is very sore. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 24, 2017 Author Share Posted May 24, 2017 Update (24.5.2017.): The gym I'm training in has been flooded (a pipe burst) so I won't be able to do my regular training for a few days. I think I'll do some gripper stuff at home + bodyweight exercises. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 27, 2017 Author Share Posted May 27, 2017 Today's training (25.5.2017.):Squat: 135 kg x 1 (injury)Reverse hyper: 30 kg x 20 x 3Seated lat machine abs: medium x 20 x 3 I went to the gym, opposed to my feeling, and I've injured my back on the squat. I wanted to do a triple with 135, at the top, after the 1st rep I felt a sharp pain in my lower back, when I went down for the 2nd rep, I felt another stab halfway down, and one more in the hole. Good thing it wasn't serious, but I still have problems bending over (27.5.2017.). Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 27, 2017 Author Share Posted May 27, 2017 Extra workout (26.5.2017.):Maximal ROM neck flexion: 25 x 3 supersetMaximal ROM neck bridge: 25 x 3 Both were performed using an exercise ball. Very tough. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 3, 2017 Author Share Posted June 3, 2017 (edited) This week's training (28.5. - 3.6.2017):Sunday:Dips: 20 x 3 supersetThick bar pull ups: 12; 10; 11Monday:Goblet squat: 17.5 kg x 20; 22.5 kg x 20 x 3Tuesday: Hanging leg raises: 15 x 5Wednesday: Push ups: 30 x 3 all time PR supersetAverage band rows: 20 x 3 per hand supersetRope skipping: 8 minutes total, with three 1 minute breaks At home, later:Partner resisted: Head rotations: 15 reps per side x 3 supersetNeck flexion: 20 reps x 3 supersetNeck extension: 20 reps x 3Thursday: 50 meter hill sprints: 10 sprints, rest while jogging back - PR supersetRope skipping: 6 minutesFriday:Plank (feet on exercise ball): 1:30 x 3Sit ups: 30 x 3Saturday: Dips: 30 all time PR; 22; 21 supersetThick bar pull ups: 15 PR; 12; 12 supersetRope skipping: 120 skips x 3, high intensity Edited June 3, 2017 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 30, 2018 Author Share Posted March 30, 2018 Since I'm training grip again seriously, I'm probably gonna continue writing my log here. The training has changed, it's not powerlifting oriented anymore, it's more of a general strength training, using exercises I find a lot better for "real world strength" even though I hate the expression. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 1, 2018 Author Share Posted April 1, 2018 Today's training (1.4.2018.): Bench press: 100 kg x 6; 60 kg x 15 (feet up); 60 kg x 15 feet up and paused reps Pendlay row: 75 kg x 10 x 3 Hack squat: 95 kg x 5 x 5 Knee raises: 30 x 3 No grip work today. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 3, 2018 Author Share Posted April 3, 2018 Today's training (3.4.2018.): Rolling thunder: 45 kg x 1; 50 kg x 1; 55 kg x 1; 57.5 kg x 1 both hands PR Thumbless RT: 35 kg x 15 both hands; Extended wrist RT: 20 kg x10; 10 kg x 15 Hang high pulls (dynamic): 70 kg x 8 x 3 Klokov press: 50 kg x 8 x 2; Military press: 50 kg x 8 x 3 Toe touches: 15 kg x 20 x 3 superset Russian twists: 15 kg x 20 x 3 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 5, 2018 Author Share Posted April 5, 2018 Today's training (3.4.2018.): Weighted dips: 40 kg x 12 all time PR; 7 2nd set PR; 6 3rd set PR superset Wide grip chinups: 15 x 3 Zercher squat from rack: 117.5 kg x 3 x 3 PR; 100 kg x 5 x 2 (all done from bellow parallel) Very hard session, felt like fainting on the 1st set of dips. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 8, 2018 Author Share Posted April 8, 2018 Today's training (8.4.2018.): Bench press: 100 kg x 7; feet up: 60 kg x 20 PR; 60 kg x 15 paused Bent over rows: 80 kg x 10 x 2 PR; Pendlay row: 80 kg x 10 PR Hack squat: 80 kg x 10 x 3 Roman chair machine: 6 plates x 10; 6 plates x 15 PR; 6 plates x 5 + 5 x 3 + 4 x 3 + 3 x 3 Done in 45 minutes. Today is Orthodox Easter, so I had to hurry up to make it to the family lunch. Didn't have time for grip work. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 10, 2018 Author Share Posted April 10, 2018 (edited) Today's training (10.4.2018.): DO conventional deadlift: 160 kg x 1 PR; 150 kg x 1; 140 kg x 5 rep PR Rolling thunder: 35 kg x 20 both hands; 35 kg x 8 Thumb dominant RT: 35 kg x 15 x 3 (double handed) Trying out a new program for Rolling thunder. I'm really happy I did 160 double overhand, it felt good, and I held it about 5-7 seconds at the top. Didn't have time for anything else, since I had to go to work. Edited April 10, 2018 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 13, 2018 Author Share Posted April 13, 2018 Today's training (12.4.2018.): Weighted dips: 40 kg x 12; x 6; x 5; bw x 20 Neutral grip pull ups: 15 x 4 volume PR Zercher squat: 120 kg x 5 x 3 lifetime PR Rolling thunder: 38.75 x 20 PR; x 8; Thumbless RT: 32.5 kg x 15 x 3 I was shooting for 13 reps on the dips, but it just wasn't the day for it, I deflated mentally on the 9th rep, and just couldn't push for the 13th. Zercher squats went great, so did the pull ups and RT. All in all, a great session. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 15, 2018 Author Share Posted April 15, 2018 Today's training (14.4.2018.): Heavy bag boxing: 30 minutes, no breaks @ 75% Rope skipping: around 10 minutes non-stop Knee raises: 20 x 5 done in about 3-4 minutes I can't box anymore, my wrist injuries come back after a single session, so no more boxing for me it seems. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 17, 2018 Author Share Posted April 17, 2018 Today's training (17.4.2018.): Power clean: 85 kg x 3 PR; x 2 x 2 Push press: 72.5 kg x 5 x 3 PR; Klokov press: 52.5 kg x 6; Military press: 52.5 kg x 8 Rolling thunder: 40 kg x 20 PR; x 8 Thumb dominant RT: 33.75 kg x 15 x 3 PR No training yesterday, since I felt like I'm getting a cold. Today I felt great. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 19, 2018 Author Share Posted April 19, 2018 (edited) Today's training (19.4.2018.): Weighted dips: 40 kg x 12; x 10 2nd set PR; x 6; bw x 20 Widest grip pull ups: 12; Chin ups: 15; Wide grip: 15; Lat machine: medium x 20 Zercher squat: 122.5 kg x 5 x 3 lifetime PR Roman chair abs: 7 plates x 10 PR; 7 x 5 + 6 x 5; 6 x 12; 6 x 10 x 2 Rolling thunder: 42.5 kg x 20 PR; x 8; Thumbless RT: 33.75 kg x 15 x 3 I'm gonna change it up for the dips, it's gonna be waved: 30 kg - 40 kg - 50 kg on a weekly basis. I made a mistake, too big of a jump on the RT, but it went smoothly (should have been 41.25 kg). I think this kind of training which Mr. Laine Snook recommended to me is gonna work wonders. Edited April 22, 2018 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 21, 2018 Author Share Posted April 21, 2018 Today's training (21.4.2018.): Bench press: 120 kg x 1; 90 kg x 3; Feet up: 60 kg x 30; paused: 60 x 10 Pendlay row: 85 kg x 10 x 3 PR Hack squat: 105 kg x 5 x 5 PR Rolling thunder: 42.5 kg x 20; x 8 Thumb dominant RT: 35 kg x 15 x 3 I'm pleased with the 120 on the bench press, since I don't really train it seriously. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 22, 2018 Author Share Posted April 22, 2018 (edited) Today's training (22.4.2018.): Ab wheel: 20 x 3 PR superset Lying leg raises: 20 x 3 Lying leg/knee raises (modified): 20 x 2 Just an ab workout, since I didn't train abs in my last session. Edited April 22, 2018 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 23, 2018 Author Share Posted April 23, 2018 Today's training (23.4.2018.): Power clean: 90 kg x 3 PR; High pull: 90 kg x 5 x 4 Seesaw press: 27.5 kg x 10 x 3 PR; 17.5 kg x 20 x 2 Rolling thunder: 43.75 x 20 PR; x 8 Thumbless RT: 33.75 kg x 15 x 3 PR Roman chair abs: 4 plates x 12; x 10; x 8 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 25, 2018 Author Share Posted April 25, 2018 Today's training (25.4.2018.): Weighted dips: 40 kg x 12; x 8; x 3 Weighted neutral/chin up/pull up: 10 kg x 14 PR; x 11; x 10* Zercher squat: 127.5 kg x 5 PR; 120 kg x 3; 90 kg x 5 paused Standing cable abs: full stack x 15 x 3 superset Weighted leg raises: 6.5 kg x 15 x 3 No grip work today. Well, the limitations have been reached, I gave the dips one more try, 13 reps was the goal and I gave it everything I have and it wasn't enough. I gotta wave the work, and I have to do more direct chest work, that's holding me back, the workouts are centered around triceps strength too much. Feeling really strong on the neutral grip and chin ups, but I can't do pull ups anymore, since my forearm and biceps collide and I can't do quality reps. Zerchers had to be cut short, since I got really agitated by the bar spinning too much and being thicker than a standard bar, and it threw me off so I couldn't bother doing it all over again on a new bar. Ab work is going to be done for 2 exercises per session, one for the upper and one for lower abs, since my work isn't making me sore in the morning, gotta step it up. I managed to pinch lift two 15 kg plates with ease and no warmup, but they are some kind of bumper plates, so it's a bit thicker, but has more grip. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 29, 2018 Author Share Posted April 29, 2018 Training (27.4.2018.): Dumbbell bench press: 27.5 kg x 20 x 3 volume PR Pendlay row: 87.5 kg x 10 x 3 all time PR Hack squat: 110 kg x 5 x 5 volume PR Rolling thunder: 46.25 kg x 20 all time PR; x 8 Thumb dominant RT: 36.25 kg x 15 x 3 I made a mistake in my RT and TDRT weights and advanced more than I should have, since I was tired. It still went up with no issues at all, but I'm gonna replicate the weights in the next session before advancing. I'm ditching the hack squat because my arms get all scratched up and my calves take a beating from the bar. I'm probably gonna do Jefferson lift instead. I'm gonna keep the Pendlay row in for another week, hit 90 x 10 x 3, then it's out of the rotation, since the weights have become too heavy and I feel sick doing it, every set. Probably gonna switch to dumbbells. I really expect a big PR on the Rolling thunder after I finish this cycle of training, in about two months, maybe more, maybe less. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 29, 2018 Author Share Posted April 29, 2018 Today's training (29.4.2018.): Power clean: 90 kg x 2 x 2; 90 kg x 1; High pull: 90 kg x 5 x 3 Seesaw press: 27.5 kg x 14 x 3 volume PR; 20 kg x 20 x 2 Lying barbell crunches: bar x 20 x 4 superset Weighted leg raises: 6.5 kg x 15 x 3 No grip work today, since my hands are fried from moving furniture and doing some chiropractic work on my father (1.5 hours). Quote Link to comment Share on other sites More sharing options...
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