Aleksandar Milosevic Posted August 5, 2018 Author Share Posted August 5, 2018 Today's training (4.8.2018.): Wider grip bench press: 110 kg x 3 PR; Narrow grip bench press: 110 kg x 3 x 3 recent PR Wide grip pullups: 15 x 2; Pulldowns: 100 kg x 8 1h pinch carries: 2 x 15 kg x a lot PR Pinch strength is very, very good, endurance also. My knee hurts for a couple of days now, I hope it goes away fast. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 9, 2018 Author Share Posted August 9, 2018 Training (6.8.2018.): Low bar squat: 120 kg x 3 x 3 Russian twists: 5 kg x 60 x 2 Easy work, just getting back into it slowly. No headaches, felt great. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 9, 2018 Author Share Posted August 9, 2018 Training (8.8.2018.): Swimming: a lot of breaststroke (around 1 km) + 5 x 50 meters butterfly My swimming endurance is great, but I got a horrible sunburn, accompanied by fever... Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 11, 2018 Author Share Posted August 11, 2018 Today's training (11.8.2018.): Chin ups/Pull ups: full pyramid 12 - 10 - 8... 0 - 2 - 4... 12 superset Dips: full pyramid 12 - 10 - 8... 0 - 2 - 4... 12 Total 84 reps, with small breaks, and I felt great. Haven't done this way of training before, it's a good way to train fast. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 13, 2018 Author Share Posted August 13, 2018 Today's training (12.8.2018.): Rolling thunder: 57.5 kg x 3 R; x 2 L; + 5 singles with holds; 50 kg x 3 holds 1h pinch: 2 x 15 kg plates x a lot (carries, hand switches, around the world) Ab chair: 10 plates x 5; 8p x 5; 6p x 10; 4p x 10; 2p x 15 superset Hanging knee raise: 8 x 5 I'm very satisfied with my thick bar strength, considering I'm not training it. Pinch training is doing work. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 18, 2018 Author Share Posted August 18, 2018 (edited) Training (16.8.2018.): Dips: back to back pyramids 13-11-9....1....9-11-13 PR superset Pull ups (various grips): back to back pyramids 13-11-9....1....9-11-13 PR 98 reps total, done in about 25 minutes Swimming: low volume and intensity I'm feeling kinda lazy to go to the gym these days. Very satisfied with my strength-endurance. Edited August 18, 2018 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 20, 2018 Author Share Posted August 20, 2018 (edited) Today's training (19.8.2018.): Low bar squat: 120 kg x 1; 130 kg x 1; 135 kg x 1 recent PR Rack lockouts: double overhand: 170 kg x 1; 190 kg x 1; 200 kg x 1 all time PR; straps: 220 kg x 1; 240 kg x 1; 260 kg x 1; 280 kg x 1 all time PR holds: 170 kg x 15; 130 kg x 15; 100 kg x 30; 60 kg one handed x 30 no breaks Toe raises: 65 kg x 12 x 3 PR superset Kneeling cable abs: full stack + 10 kg x 15 x 4 volume PR superset 1h pinch: huge amounts of volume, I don't count it Feeling great, first hard session since the headache problem, no problems whatsoever. Edited August 20, 2018 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 21, 2018 Author Share Posted August 21, 2018 Today's training (21.8.2018.): Paused bench press: 110 kg x 1; 115 kg x 1; wide grip: 90 kg x 3 x 5 superset Wide grip seated row: medium x 10 x 5 Smith machine JM press: 80 kg x 5 x 3 superset Barbell biceps curl: light x 15 x 2 Bench felt really weak, 115 kg was a struggle, I'm not used to pauses at all. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 23, 2018 Author Share Posted August 23, 2018 Today's training (23.8.2018.): DE box squat: 60 kg + monster mini bands x 2 x 8 - 30 count breaks DE conventional deadlift: 90 kg + mm x 1 x 7 - 30 count breaks Rolling thunder: 52.5 kg x 16 R; x 15 L all time PR Hanging knee raises: 15 x 4 superset Toe raises: 70 kg x 12 x 3 PR superset 1h pinch: just a lot of volume with 2 x 15 kg Feeling strong as an ox today. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 26, 2018 Author Share Posted August 26, 2018 Today's training (25.8.2018.): DE bench press: 60 kg + monster mini bands x 3 x 9 - 30 count breaks Wide grip paused bench press: 92.5 kg x 3 x 5 superset Row-chin ups: 12 x 3; Paused pulldowns: medium x 12 x 2 - 2 count pauses Lateral raises: 12.5 kg x 12 x 3 superset Triceps rope extension: full stack x 12 x 3 I'm preparing for a bench press contest on the 22nd of September, I'm lowering my bodyweight from 87 kg to 84 kg while trying to get my strength up. I'm not really competing for a medal or anything, but I'd be happy with 130 kg+ competition bench press. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 27, 2018 Author Share Posted August 27, 2018 Today's training (27.8.2018.): Goodmorning: 110 kg x 1; 115 kg x 1; 120 kg x 1 beltless all time best Low bar squat: 120 kg x 5; 90 kg x 5 paused Rolling thunder: negative reps - 62.5 kg x 5 x 3 superset Ab chair: 7 plates x 12 x 3; x 15 volume PR Stair toe raises: 20 x 3 deep stretch paused Felt really, really good. Negative reps on RT are brutal. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 29, 2018 Author Share Posted August 29, 2018 Today's training (29.8.2018.): 2 board bench press: 110 kg x 1; 120 kg x 1; 130 kg x 0 Wide grip paused bench press: 95 kg x 3 x 5 superset Wide grip seated row: medium x 10 x 5 Barbell skullcrusher: 40 kg x 8 x 3 superset Dumbbell lateral raises: 12.5 kg x 10 x 3 Missed 130 kg narrowly, could have played it safe, but who cares about that? Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 31, 2018 Author Share Posted August 31, 2018 Today's training (31.8.2018.): Feet up paused bench press: 100 kg x 4 recent PR; 100 kg x 3 x 3; feet down 100 kg x 7 BTN military press: 60 kg x 5 x 3 superset Face pulls: medium x 15 x 3 Chin ups: 20 kg x 10 PR Feeling stronger by the day, while dropping weight, hope the gain train doesn't get derailed until the 22nd. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 3, 2018 Author Share Posted September 3, 2018 Today's training (2.9.2018.): DE bench press: 65 kg + MM band x 3 x 9 - 30 count breaks Wide grip paused bench press: 97.5 kg x 3 x 5 superset Dead hang row-chin ups: 10 x 3; Paused pulldowns: medium x 10 x 2 Dumbbell lateral raises: 12.5 kg x 12 x 3 superset Rope triceps extension: full stack x 12 x 3 Good workout, didn't seem to hard, but I had fever after it. Weight is going down, and strength is going up. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 5, 2018 Author Share Posted September 5, 2018 Today's training (4.9.2018.): Rack press: 120 kg x 1 PR; 125 kg x 0.5 Ehab triceps extension: 40 kg x 8 x 3 PR superset Dumbbell lateral raises: 12.5 kg x 15 x 3 superset Cable low row: medium x 15 x 3 Training went great, 120 kg flew off, but I started feeling the same ache like I did a week before I had a small pec rupture. Now I have to be very careful. It sucks that it's happening 2 weeks away from the competition, when my training needs to be intense, but I can still hammer my triceps, upper chest and shoulders without issues. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 7, 2018 Author Share Posted September 7, 2018 Today's training (7.9.2018.): 3 board bench press: 110 kg x 3; 120 kg x 3 BTN military press: 65 kg x 3 x 4; 70 kg x 3 PR Face pulls: medium x 20 x 3 Lying dumbbell triceps extension: 17.5 kg x 8 x 3 superset Hammer curls: 12.5 kg x 10 x 3 Still feeling the pain, even when I bench press with the empty bar. Three board is doable, but I can't push it, I'm satisfied with this. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 9, 2018 Author Share Posted September 9, 2018 Today's training (9.9.2018.): Paused bench press: 100 kg x 3; 105 kg x3; 100 kg x 3 Mini band triceps extension: 30 x 3 per arm superset Seated wide row: light x 15 x 5 superset Mini band biceps curl: 20, 15, 15 per arm Dumbbell constant tension military press: 12.5 kg x 15 x 4 1h pinch: some work with 2 x 15 kg Did some ultrasound therapy yesterday, along with massage and my injury is getting better. Still gotta play it safe. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 13, 2018 Author Share Posted September 13, 2018 Today's training (11.9.2018.): Incline paused bench press: 90 kg x 3 x 5 recent PR Ehab triceps extension: 40 kg x 8 x 4 superset Pulldowns: medium x 12 x 5 Feeling really strong off the chest. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 13, 2018 Author Share Posted September 13, 2018 Today's training (13.9.2018.): Reverse band bench press: 130 kg x 1; 140 kg x 1; 150 kg x 1; 155 kg x 0 monster mini bands Paused bench press: 110 kg x 1 x 5 Lying dumbbell triceps extension: 20 kg x 8 x 3 superset Dumbbell lateral raises: 10 kg x 15 x 3 superset Low pulley row: medium x 15 x 3 I feel like the injury is healed, but I'm still cautious. Felt really strong today. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 15, 2018 Author Share Posted September 15, 2018 Today's training (15.9.2018.): Paused bench press: 115 kg x 2 PR; 115 kg x 2 2nd not paused; 110 kg x 2 x 3 Mini band triceps extensions: 15 x 5 superset Seated row: medium x 12 x 5 Dumbbell lateral raises: 12.5 kg x 15 x 3 Great session, feeling really strong and my injury isn't acting up. 115 kg is my opener, and I can probably do it for a triple. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 19, 2018 Author Share Posted September 19, 2018 Today's training (18.9.2018.): Competition rules bench press: 110 kg x 1; 120 x 1 (ugly JM press); 120 kg x 1 perfect Mini band triceps extension: 12 x 3 superset Pull ups: 15, 12, 10 superset Mini band shoulder press: 12 x 3 I stripped down the weight, this was my last session and I'm feeling strong and ready, 22nd of September is the date of the competition, just keeping the weight down, resting and getting ready to give it my all. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 23, 2018 Author Share Posted September 23, 2018 Competition day (22.9.2018.): Weighted in at 82 kg, down from 87-87.5 kg in 28 days. My first experience with competition and water weight cutting, and I learned a few lessons. Water cutting for a 2 hour weigh in isn't optimal and water cutting as a natural athlete isn't optimal either. While I was warming up I could feel like I lost at least 5% of my strength and that I won't be able to do what I envisioned. My last warm up was 110 kg paused, which moved slower than my 120 kg on the 18th, which felt like the bar. My attempts were 115 kg good lift, 120 kg good lift, and a fail with 125 kg. I just didn't have the triceps strength to move it past halfway. All in all, it was a good experience, which I won't be recreating any time soon. Now that I look back onto it, I would have done better by bulking up and gaining another 5 kg, than doing the cut, but I feel better with less weight and I learned a thing or two about cutting, which I can use on the athletes I train. I'm making no excuses, but the pec injury and training hard in a calorie deficit did no good to me, and the water cut was the last nail in the coffin. I'm probably going to rest for a week with no training, or only bodyweight training, and I think I'm going back to boxing for this winter, along with some general strength training and grip. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 3, 2018 Author Share Posted November 3, 2018 Update (4.11.2018.): I've had about 3 weeks off from training after the competition, and I'm still not going to the gym, and I don't see myself going for the next month at least. I've been training every day since I started training and the split is - a) full body and grip b) neck and abs. I just alternate those two days constantly. I'm feeling really strong and my strength endurance is way up, so I'm gonna continue training like this as long as it feels enjoyable. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 15, 2018 Author Share Posted November 15, 2018 Update (15.11.2018.): Went to the gym today, just to see where I'm at now. Upper body strength is the same, so is my open hand grip. Posterior chain is a bit weaker, but I haven't done a single exercise targeting it for almost 3 months. Closed hand support grip is a tad weaker. I got the remedy now, so I know what I'm gonna do from now on. My abs are a lot stronger. Here's the training: Bench press: 90 kg x 5; 100 kg x 7; 90 kg x 5 x 4 superset Barbell rows: 60 kg x 12 x 5 DO deadlift: 130 kg x 2; 150 kg x 1; 160 x 0.9 (grip would fail on lockout) Rolling thunder: 57.5 kg x 1 R x 0 L; 60 kg x 0 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 4, 2019 Author Share Posted January 4, 2019 (edited) Today's training (4.1.2019.): Squat: 100 kg x 1; 120 kg x 1; 130 kg x 1; 140 kg x 1 recent PR; 100 kg x 5 BTN standing push press: 70 kg x 3; 80 kg x 2.5 PR; 70 kg x 3 x 2 Triceps extension: mini band x 20 x 2; x 15 x 3 Rolling thunder: 47.5 kg x 3; 57.5 kg x 1; 60 kg x 1; 62.5 kg x 0; 57.5 kg x 5 x 2; 42.5 kg x 20 Fat gripz hammer curls: 12.5 kg x a lot; x 12 strict I've been training pretty hard since the last update, I just didn't log it. My grip feels great, but my right thumb is injured and it's getting better and better, only pinch gripping is painful. My goals for 2019. are: Open hand: 80 kg on the RT, 130 kg Fat Gripz double overhand Pinch grip: 15 kg + 20 kg plate pinch whenever I want Crush grip: closing #2.5 or maybe even #3 mms or ccs Closed hand: 200 kg+ double overhand from the floor, 250 kg+ from above the knee And get my wrists stupid strong and healthy again. I'd be happy with 2/5 goals, but I'm gonna strive for all of them. Edited January 6, 2019 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
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