Aleksandar Milosevic Posted May 14, 2019 Author Share Posted May 14, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 16, 2019 Author Share Posted May 16, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 18, 2019 Author Share Posted May 18, 2019 (edited) 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 May 18, 2019 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 18, 2019 Author Share Posted May 18, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 19, 2019 Author Share Posted May 19, 2019 Extra workout (19.5.2019.): Flat DB flyes: 12.5 kg x 20 x 3 superset DB lateral raises: 12.5 kg x 12 x 3 Band triceps pushdown (light blue band): 50 x 2 superset Band biceps curl: 50 x 2 DB floor press: 12.5 kg x 20 superset DB Zydrunas press: 12.5 kg x 12 Huge pump in my chest, arms and shoulders. Done in about 20 minutes. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 20, 2019 Author Share Posted May 20, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 21, 2019 Author Share Posted May 21, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 23, 2019 Author Share Posted May 23, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 24, 2019 Author Share Posted May 24, 2019 Extra workout (24.5.2019.): Banded walking: forward and backward 5:00 each Banded abs: 50 reps Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 25, 2019 Author Share Posted May 25, 2019 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 superset 1h cable row: stack x 10 x 5 DB lateral raise: 10 kg x 15 x 3 superset 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 27, 2019 Author Share Posted May 27, 2019 Extra workout (26.5.2019.): DB stability ball flyes: 12.5 kg x 20 x 4 superset DB hammer curls: 12.5 kg x 15 x 3 superset Banded triceps extension (blue band): 50 x 2 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 27, 2019 Author Share Posted May 27, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 28, 2019 Author Share Posted May 28, 2019 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 superset Neutral grip pull ups: 22 recent PR; 15 x 4 Rope triceps extension: 9p x 15 x 5 superset 1h pinch: 2 x 15 kg x 1 x 10 both hands Tired as hell. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 31, 2019 Author Share Posted May 31, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted May 31, 2019 Author Share Posted May 31, 2019 Extra workout (31.5.2019.): Banded walking: 5:00 forward and backward Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 1, 2019 Author Share Posted June 1, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 3, 2019 Author Share Posted June 3, 2019 Extra workout (2.6.2019.): Incline push ups: 20 x 4 superset DB lateral raises: 12.5 kg x 15 x 3 superset DB hammer curls: 12.5 kg x 15 x 3 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 3, 2019 Author Share Posted June 3, 2019 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 superset 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 4, 2019 Author Share Posted June 4, 2019 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 superset Wide lat pulldown: medium x 10 x 5 Rope triceps extension: 10p x 15 x 5 superset 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 6, 2019 Author Share Posted June 6, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 9, 2019 Author Share Posted June 9, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 9, 2019 Author Share Posted June 9, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 9, 2019 Author Share Posted June 9, 2019 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 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 10, 2019 Author Share Posted June 10, 2019 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 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 11, 2019 Author Share Posted June 11, 2019 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 superset 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! Quote Link to comment Share on other sites More sharing options...
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