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General strength and grip training


Aleksandar Milosevic

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Today's training (14.5.2019.):

Wide grip bench press: 90 kg x 6 x 6

Seated BTN press: 80 kg x 3.5; 70 kg x 6 x 2; 60 kg x 10 x 2 all PRs

Rope triceps extension: 8p x 15 x 5
superset
Lat pulldown: 70 kg x 12 x 5

Silver bullet: #2.5 x 22.37 sec R PR; x 19.48 sec L PR

If my upper body strength keeps coming up like this, I'll be at 150 kg bench press in no time. Very satisfied with the crush strength, since I'm not even training it for some time.

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Today's training (16.5.2019.):

Anderson squat: 5th pin: 135 kg x 1 PR; 6th pin: 135 kg x 1 PR fatigued PR

Back squat: 
115 kg x 3; 117.5 kg x 3 x 5

2h pinch: 68.75 kg x 5 x 5 PR

45° elevated hyperextension/ghr hybrid: 
10 kg x 12 x 5
superset
Ab chair: full stack x 0.5; 15.5p x 1 PR; 12p x 5.5 PR; 45° 10p x 8; 8p x 12; 6p x 15; 4p x 15

Very, very good workout, I'm advancing everywhere at the same time. My pinch is getting very strong.

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Extra workout (17.5.2019.):

Band resisted walking: 5:00 forward 5:00 backward

Mini band good morning: 50 reps
superset
Mini band standing abs: 50 reps
 

Edited by Aleksandar Milosevic
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Today's training (18.5.2019.):

Reverse band bench press (mini bands): 100 kg x 3; 130 kg x 1; 140 kg x 1; 150 kg x 0; 150 kg x 1 PR; 152.5 kg x 0

JM press: 90 kg x 5 x 5 all time PR
superset
1h cable row: from less to more weight x 15 x 4

Rolling thunder: 62.5 kg x 1 x 10 all time volume PR

Very satisfied with everything. I missed the first 150 kg attempt because of technical issue, not lowering the bar fast enough, and I've done it right in the next one. Very surprised with the RT performance, and the main thing I've concluded is that I perform better with no warm up, going to 85-90% on the 1st set.

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Extra workout (19.5.2019.):

Flat DB flyes: 12.5 kg x 20 x 3
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DB lateral raises: 12.5 kg x 12 x 3

Band triceps pushdown (light blue band): 50 x 2
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Band biceps curl: 50 x 2

DB floor press: 12.5 kg x 20
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DB Zydrunas press: 12.5 kg x 12

Huge pump in my chest, arms and shoulders. Done in about 20 minutes.

 

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Today's training (20.5.2019.):

DE squat (reverse mini bands): 120 kg x 2 x 9 - 30 second rest

DE deadlift (mini bands): 120 kg x 1 x 7 - 30-45 second rest

Reverse hyperextension: 120 kg x 15 x 5 volume PR
superset
Full ROM leg raises: 17 x 5 volume PR

Done in one hour including the warm up. Very, very hard session.

 

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Today's training (21.5.2019.):

Wide grip bench press: 95 kg x 6 x 6 volume PR

BTN seated shoulder press: 80 kg x 3; 70 kg x 8 x 2 all time PR; 60 kg x 10; bar x 15 x 2

Rope triceps extension: 8p x 15 x 5
superset
Rope biceps curl: 8p x 10 x 2

2h pinch: 70 kg x 0 hands too slippery

Well, everything besides the pinch went well, and the issue wasn't related to strength. The implement is bare aluminum and it's insanely slippery, I'm gonna rough it up.

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Today's training (23.5.2019.):

Good morning: 90 kg x 3; 110 kg x 1; 130 kg x 1; 150 kg x 1; 162.5 kg x 3 PR; 100 kg x 5 deep and strict

Squat: 120 kg x 3 x 5

Rolling thunder: 63.75 kg x 1 x 10 all time PR

Ab chair: stack x 0.5; 14+1+1p x 1 PR; 12p x 4.5; 10p x 10 PR; 8p x 12; 6p x 15; 4p x 15; 2p x 20 short reps (very hard)
superset
45° elevated hyperextension/ghr hybrid: 10 kg x 13 x 5

Very satisfied with my all-around strength. Good morning was a little bit shorter ROM, since my back hurt on the warm-up, but it was still very hard and productive. I'm very happy about the RT gains, which will increase even further with the NN replica I'm getting in a week or two.

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Extra workout (24.5.2019.):

Banded walking: forward and backward 5:00 each

Banded abs: 50 reps

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Today's training (25.5.2019.):

Spoto press: 110 kg x 1; 120 kg x 1; 130 kg x 1; 132.5 kg x 1 PR

Narrow grip bench press: 110 kg x 3 x 5
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1h cable row: stack x 10 x 5

DB lateral raise: 10 kg x 15 x 3
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1h pinch: rubberized plates: 2 x 15 kg a couple reps; 20 kg + 15 kg both hands 2-3 reps; 2 x 20 kg no lift today

Good session, just not the day for pinch grip it seems. Still pretty satisfied. 

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Extra workout (26.5.2019.):

DB stability ball flyes: 12.5 kg x 20 x 4
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DB hammer curls: 12.5 kg x 15 x 3
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Banded triceps extension (blue band): 50 x 2
 

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Today's training (27.5.2019.):

DE squat (mini bands): 72.5 kg x 2 x 9 - 30 second rest

DE deadlift (mini bands): 100 kg x 1 x 7 - 15-30 second rest

FG sumo deadlift: 100 kg x 1; 110 kg x 1; 120 kg x 0

Rolling thunder: 62.5 kg x 1; 65 kg x 1; 70 kg x 1 both hand all time PR - this year's goal

KB swing: 32 kg x 20 x 4
superset
Full ROM leg raises: 18 x 5 volume PR

4.5 hours of sleep and straight from work. Felt strong as hell and tried the RT - I'm very satisfied, now the goal is upped to 80 kg.

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Today's training (28.5.2019.):

DE bench press (slingshot): 85 kg x 3 x 9 - 30 second break

1h KB press: 32 kg x 3 x 2; 12 kg x 10 x 4
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Neutral grip pull ups: 22 recent PR; 15 x 4

Rope triceps extension: 9p x 15 x 5
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1h pinch: 2 x 15 kg x 1 x 10 both hands

Tired as hell.

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Today's training (30.5.2019.):

Trap bar deadlift (higher handles): 150 kg x 1; 180 kg x 10; 200 kg x 1; 215 kg x 1 all time PR; 220 kg x 0

Squat: 122.5 kg x 3 x 5

45° elevated hyperextension/ghr hybrid: 10 kg x 13 x 5
superset
Rope abs: 35 kg x 20 x 5

Very hard session, the squats were insanely hard.

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Today's training (1.6.2019.):

Wider grip bench press: 100 kg x 2; 120 kg x 1; 127.5 kg x 1; 135 kg x 1 PR; 137.5 kg x 0 x 2; 100 kg x 10

Narrow grip bench press: 112.5 kg x 3 x 5
superset
1h cable row: stack x 11 x 5

Rolling thunder: 62.5 kg x 1; 65 kg x 1; 70 kg x 0 x 3; 67.5 kg x 0 x 2; 65 kg x 1; 65 kg x 0

Everything besides RT went great, and RT part went bad because of the idiotic approach of trying to max without a reason. I won't make that mistake again.

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Extra workout (2.6.2019.):

Incline push ups: 20 x 4
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DB lateral raises: 12.5 kg x 15 x 3
superset
DB hammer curls: 12.5 kg x 15 x 3

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Today's training (3.6.2019.):

DE squat (mini bands): 80 kg x 2 x 9 - 30 second breaks

DE deadlift (mini bands): 110 kg x 1 x 7 - 15-20 second breaks

Fat Gripz deadlift: 100 kg x 1; 120 kg x 1 PR; 125 kg to the knees; 120 kg x 1; 120 kg to the knees; 100 kg x 10 count hold x 3
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Ab chair: full stack x 1.5 all time PR; 14p + 1 + 1 x 2 PR; 12p x 7 PR; 10p x 12 PR; 8p x 15 PR; 6p x 20 PR; short reps: 4p x 20; 2p x 20
superset
45° elevated hyperextension/ghr hybrid: 10 kg x 15 x 5

Very good training session, I'm very satisfied with my ab chair performance and FG deadlift. 

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Today's training (4.6.2019.):

DE bench press (slingshot): 90 kg x 2 x 9 - 20-30 second breaks

Machine shoulder press: stack x 8 x 3 all time PR; half stack x 10 x 2
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Wide lat pulldown: medium x 10 x 5

Rope triceps extension: 10p x 15 x 5
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Rope biceps curl: 10p x 12 x 2

My lower back is hurt, it seems like the ab chair hurt me yesterday. The pain is very sharp and radiating all the way to my foot. Well, it's not the first time, I'll deal with it.

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Today's training (6.6.2019.):

Conventional deadlift: 130 kg x 1; 160 kg x 1; 180 kg x 0 (couldn't hold it); 200 kg x to the knees; x to just bellow the knees

Squat: 125 kg x 3 x 5

Rolling thunder: 62.5 kg x 1; 65 kg x 1; 66.75 kg x 1; 67.5 kg x 0; 65 kg x 1 x 4

Failure again, I thought I did enough, but I didn't. I gained a lot of starting strength from my assistance work this month, and managed to lift to my knees with ease, but I couldn't lock it out, which never happened in the 10 years I've been training. Also, the bar knurling is just garbage and doesn't stick to my skin and I'm unable to train my closed hand grip, because it makes my golfer's elbow come back. I need more volume on the deadlift, DE work won't cut it, so I'm gonna change my 1st assistance from squat to mid shin rack or platform pull, because now it seems I have to work on my lockout. I'd lie if I said I'm not disappointed, but I still look at the things from a brighter side - It's a challenge that I'd rather die than not accomplish, and I mean that seriously. To my defense, I'm horribly built for deadlifting, since my lower back muscles have a very, very short muscle body, and very long tendons, so basically the very bottom of my back has 0 muscle, and I mean 0 muscle. If anyone else trained the way I did for this past 5-6 years, they would pull over 250 kg with ease. But you gotta play with the cards you're dealt, so I'm gonna do my best to make it work. 

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I am doing that from the next week as the 1st assistance exercise instead of squats. They are gonna be performed from mid shin or just bellow the knee. 

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Extra workout (7.6.2019.):

Heavy bag boxing: 12 rounds non-stop - 75-85% intensity in the first 24 minutes, 55-60% for the next 10, and 100% in the last 2.

High rep ab work: about 300 reps total

Very pleased with my conditioning.

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Today's training (9.6.2019.):

Floor press: 90 kg x 3; 110 kg x 1; 125 kg x 1; 132.5 kg x 1 PR; 135 kg x 0

Narrow grip bench press: 115 kg x 3 x 5 volume PR
superset
1h cable row: stack x 15 x 5

DB lateral raise: 11.5 kg x 15 x 3

 

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Today's training (10.6.2019.):

DE squat (mini bands): 90 kg x 2 x 9 - 30-40 second rest

DE deadlift (mini bands): 120 kg x 1 x 7 - 30 second rest

Fat Gripz sumo deadlift: 110 kg x 1 x 7

45° elevated hyperextension/ghr hybrid: 15 kg x 12 x 5
superset
Ab chair: stack x 1.5; 8p x 10 x 4 short reps

 

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Today's training (11.6.2019.):

Heavy bag boxing: 5 minutes - warm up

DE bench press (slingshot): 100 kg x 2 x 9 - 30 second rest

Machine shoulder press: stack x 5 x 3; BB military press: 50 kg x 10 x 2
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Lat pulldown: stack x 5 x 3; medium x 12 x 2

Rope triceps extension: 11p x 15 x 5
superset
Rope biceps curl: 11p x 12 x 2

Feeling strong as hell. I'm receiving my NN replica tomorrow, I can't wait!

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