General strength and grip training

[Aleksandar Milosevic]

Today's training (19.5.2017.):

Weighted dips: 25 kg x 10 x 3 lifetime PR

Incline paused bench press: 70 kg x 10 x 3 
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Lat pull down (supinated, paused): 70 kg x 10 x 3

Narrow speed bench press: 40 kg x 30 x 3
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Biceps curl: 40 kg x 15 PR; 30 kg x 20; 20 kg x 30
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Lateral 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).

[Aleksandar Milosevic]

Extra workout (20.5.2017.):

Exercise ball neck bridges: 30 x 3 PR
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Plank neck rotations + flexion: 20 + 20 x 3 PR

[Aleksandar Milosevic]

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...

[Aleksandar Milosevic]

Today's training (22.5.2017.):

Rack press: 125 kg x 3 PR

Military press: 70 kg x 3 + 50 kg x 5 PR; (65 kg x 5 + 50 kg x 5) x 2
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Low 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
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One handed cable triceps extension: 5 plates x 20 x 3
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Lying 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.

 

[Aleksandar Milosevic]

Extra workout (23.5.2017.):

Lying neck extension: 30 second static, followed by 10 reps - 3 sets
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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.

[Aleksandar Milosevic]

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.

[Aleksandar Milosevic]

Today's training (25.5.2017.):

Squat: 135 kg x 1 (injury)

Reverse hyper: 30 kg x 20 x 3

Seated 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.).

[Aleksandar Milosevic]

Extra workout (26.5.2017.):

Maximal ROM neck flexion: 25 x 3
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Maximal ROM neck bridge: 25 x 3

Both were performed using an exercise ball. Very tough.

[Aleksandar Milosevic]

This week's training (28.5. - 3.6.2017):

Sunday:
Dips: 20 x 3
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Thick bar pull ups: 12; 10; 11

Monday:
Goblet squat: 17.5 kg x 20; 22.5 kg x 20 x 3

Tuesday:
Hanging leg raises: 15 x 5

Wednesday:
Push ups: 30 x 3 all time PR
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Average band rows: 20 x 3 per hand
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Rope skipping: 8 minutes total, with three 1 minute breaks

At home, later:
Partner resisted:
Head rotations: 15 reps per side x 3
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Neck flexion: 20 reps x 3
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Neck extension: 20 reps x 3

Thursday:
50 meter hill sprints: 10 sprints, rest while jogging back - PR
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Rope skipping: 6 minutes


Friday:
Plank (feet on exercise ball): 1:30 x 3
Sit ups: 30 x 3

Saturday:
Dips: 30 all time PR; 22; 21
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Thick bar pull ups: 15 PR; 12; 12
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Rope skipping: 120 skips x 3, high intensity
 

Edited June 3, 2017 by Aleksandar Milosevic

[Aleksandar Milosevic]

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.

 

[Aleksandar Milosevic]

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.

[Aleksandar Milosevic]

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
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Russian twists: 15 kg x 20 x 3



 

[Aleksandar Milosevic]

Today's training (3.4.2018.):

Weighted dips: 40 kg x 12 all time PR; 7 2nd set PR; 6 3rd set PR
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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.

[Aleksandar Milosevic]

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.

[Aleksandar Milosevic]

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

[Aleksandar Milosevic]

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.
 

[Aleksandar Milosevic]

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.

[Aleksandar Milosevic]

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.

[Aleksandar Milosevic]

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

[Aleksandar Milosevic]

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.

[Aleksandar Milosevic]

Today's training (22.4.2018.):

Ab wheel: 20 x 3 PR
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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

[Aleksandar Milosevic]

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

 

[Aleksandar Milosevic]

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
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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.

[Aleksandar Milosevic]

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.

 

[Aleksandar Milosevic]

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
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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).