Aleksandar Milosevic Posted June 13, 2019 Author Share Posted June 13, 2019 Extra workout (12.6.2019.): NN replica 60 mm: 112.5 kg x 1 x 10 PR; 117.5 kg x 0 NN replica pinch blocks: 67.5 kg x a lot of singles; 57.5 kg x a lot of reps Very satisfied with the product, it's very, very good. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 13, 2019 Author Share Posted June 13, 2019 Today's workout (13.6.2019.): Anderson squat: 100 kg x 1; 120 kg x 1; 137.5 kg x 1 PR (5th pin); 137.5 kg x 1 PR (6th pin) Rack pull (2nd pin): 170 kg x 3 x 3 first rep DO, then mixed NN replica 60 mm: 112.5 kg x 1 x 5-6; 117.5 kg x 0; 115 kg x 1 x 3; 117.5 kg x 1 x 2-3 PR; 112.5 kg x 4 volume PR NN replica pinch blocks: 67.5 kg x 4 x 3; 67.5 x 3 x a few; 67.5 kg x 1 x a lot; 57.5 kg x 9; 57.5 x a lot I can't really count the sets, reps etc. on the NN at the moment, since I'm training it like a maniac, the rest periods vary, sets are without a plan, I'm just going mental. I think this approach will make me very, very strong or injured, and I think it's gonna be the former. I also enjoy it very much. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 15, 2019 Author Share Posted June 15, 2019 Extra workout (14.6.2019.): 45° elevated hyperextension/ghr hybrid: 15 kg x 13 x 5 superset Leg raises: 20 x 5 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 15, 2019 Author Share Posted June 15, 2019 Today's training (15.6.2019.): Spoto press: 110 kg x 1; 125 kg x 1; 135 kg x 0 x 2 Narrow grip bench press: 117.5 kg x 3; x 2 NN replica 60 mm: 112.5 kg x 1 x 10 superset 1h cable triceps extension: 15 kg x 15; 20 kg x 15; 25 kg x 15; 30 kg x 15; 20 kg x 15; 10 kg x 100 superset 1h cable biceps curl: same as above rep scheme, last set 10 kg x 30 NN replica pinch blocks: 40 reps total with 57.5 kg - top set 9 reps superset Hybrid pulldown/row: medium x 15 x 4 I felt really spent and didn't want to train today. Still went for it, and got my Spoto press up to half way both times and failed. When I started the narrow grip, I understood just how tired and spent I am - I was supposed to do 3 x 5, and I didn't manage to do the 2nd set, so I just stopped there and focused on grip + pump work. Grip-wise, this session was great, I'm experimenting with a huge volume approach, we'll see how long I manage it. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 18, 2019 Author Share Posted June 18, 2019 Today's training (17.6.2019.): DE squat: 100 kg x 2 x 9 - 30 second rest DE deadlift: 120 kg x 1 x 7 - 30 second rest Ab chair (strict): 10p x 8 x 3; 6p x 15 x 2 superset 45° elevated hyperextension/ghr hybrid: 15 kg x 15 x 5 NN replica pinch blocks: 67.5 kg x 1; 82.5 kg x 1 x 3 all time PR (Weight needs to be checked) Very good pinch session, I'm still uncertain about the weight lifted, but I think I got it right, I will need to check it next time I train it. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 18, 2019 Author Share Posted June 18, 2019 Today's training (18.6.2019.): DE paused bench press: 85 kg x 3 x 9 - 30 second rest Lat pulldowns: stack x 6 x 3; medium x 15 x 2 superset Machine shoulder press: stack x 10 all time PR; x 6 x 2; medium x 12 x 2 NN replica 60 mm: 112.5 kg x 1 x 5; 117.5 kg x 1; 122.5 kg x 1 all time PR; 102.5 kg x 10 volume PR superset Rope triceps extension: stack x 15 x 5 recent PR Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 21, 2019 Author Share Posted June 21, 2019 Today's training (20.6.2019.): Good morning: 110 kg x 3; 130 kg x 1; 150 kg x 1; 170 kg x 3 PR; 110 kg x 5 strict and deep Rack pull (2nd pin): 180 kg x 3; off the floor 170 kg x 3 x 2 NN replica pinch blocks: 82-84.5 kg x 1 x 4 all time PR; 74 kg x 4 45° elevated hyperextension/ghr hybrid: 15 kg x 15 x 5 Very hard session. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 22, 2019 Author Share Posted June 22, 2019 Today's training (22.6.2019.): Reverse band bench press (mini band): 110 kg x 1; 130 kg x 1; 145 kg x 1; 152.5 kg x 1 PR Narrow grip bench press: 117.5 kg x 3 x 5 NN replica 60 mm: 117.5 kg x 1 x 12 volume PR superset Cable lateral raise: 15 x 15 x 4 Skipped back work today, didn't feel like doing it. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 24, 2019 Author Share Posted June 24, 2019 Today's training (24.6.2019.): DE squat: 105 kg x 2 x 9 - 30 second rest - sharp DE deadlift: 130 kg x 1 x 7 - 30 second rest - sharp 45° elevated hyperextension/ghr hybrid: 20 kg x 10 x 5 superset Knees-to-ceiling: 15 x 5 Done in less than a hour, very grueling session. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 25, 2019 Author Share Posted June 25, 2019 Today's training (25.6.2019.): DE paused bench press: 90 kg x 3 x 9 - done in 5:30 BTN push press: 80 kg x 5 x 3 all time volume PR; 60 kg x 10 x 2 superset EZ bar pullover: 50 kg x 8 x 5 NN replica pinch blocks: 82.5 kg x 1 x 3 easy I'm taking my foot off the gas a little bit, cutting back on the volume, since I feel like a car ran over me. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 27, 2019 Author Share Posted June 27, 2019 Today's training (27.6.2019.): Trap bar deadlift (high handle): 150 kg x 1; 190 kg x 1; 217.5 kg x 1 all time PR; 220 kg x 0 no mental drive Rack pull (2nd pin): 190 kg x 3 all time PR; x 1; off the floor: 170 kg x 1 45° elevated hyperextension/ghr hybrid: 20 kg x 12 x 5 superset Ab chair: stack x (0.5 x 2); very strict: 6p x 12 x 5 I'm very proud of this session, since I'm feeling extremely beat up. My elbows are destroyed, knees are in a lot of pain, I have a finger injury etc. I sucked it up and went to prove that I'm a warrior, and set two all time PR. That's how you stay a man. Tried some RT lifts, but I'm fried. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted June 30, 2019 Author Share Posted June 30, 2019 Today's training (29.6.2019.): Wider grip bench press: 100 kg x 2; 120 kg x 1; 130 kg x 1; 137.5 kg x 1 PR; 140 kg x 0 Narrow grip bench press: 120 kg x 3 x 5 volume PR Face pulls: medium x 15 x 4 superset Cuban press: bar x 20 x 4 Taking 4 days off after this one, I need the rest. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 7, 2019 Author Share Posted July 7, 2019 Today's training (4.7.2019.): Conventional deadlift: 130 kg x 1; 160 kg x 1; 180 kg x 1; 200 kg x 1 all time PR Ab chair: 10p x 15.5 PR NN replica 60 mm: 112.5 kg x a couple of singles; 117.5 kg x 1 x 3; 112.5 kg x 3 I've done it, it was a huge battle, and I've injured my hamstring while doing it, but it was do or die. I've never pulled 200 kg conventional in my life, even with a belt, and now I've done it beltless. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 7, 2019 Author Share Posted July 7, 2019 Today's training (6.7.2019.): Floor press: 100 kg x 2; 120 kg x 1; 135 kg x 1 PR Narrow grip bench press: 122.5 kg x 3; x 2; x 1; x 3; x 2 Bent over row: 100 kg x 5 x 3; 60 kg x 12 x 2 superset Cuban press: 22 x 5 NN replica pinch blocks: 82.5 kg x 1 x 5-6; 62.5 kg x 5 x 3 I was really, really tired, since I swam the most I swam in my life the day before, but still managed to do a very high quality session. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 8, 2019 Author Share Posted July 8, 2019 Today's training (9.7.2019.): DE squat: 110 kg x 2 x 9 - longer rests DE deadlift: 140 kg x 1 x 7 - longer rests 45° hyperextension (constant tension): 20 x 3 superset (no rest) Lying full ROM leg raise: 20 x 3 PR Done in about 50 minutes. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 16, 2019 Author Share Posted July 16, 2019 (edited) Today's training (10.7.2019.): DE paused bench press: 95 kg x 3 x 9 - 30 second pauses Strict BTN standing press: 50 kg x 8 x 5 superset Lat pulldowns: medium x 12 x 5 Edited July 16, 2019 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 16, 2019 Author Share Posted July 16, 2019 Today's training (12.7.2019.): Heavy bag boxing: 20 minutes @ 50% intensity Jump rope: ~400 skips total Decline bench abs: very light work I couldn't breathe properly, so the training was a disaster. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 16, 2019 Author Share Posted July 16, 2019 Today's training (13.7.2019.): Spoto press: 100 kg x 2; 125 kg x 1; 135 kg x 1 PR Narrow grip bench press: 122.5 kg x 3 x 2; x 2 x 3 1h dumbbell row: 73 kg x 15 R&L all time PR; strap had to be used for the L from 7+ (finger injury) NN replica 60 mm: bunch of chaotic work Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 16, 2019 Author Share Posted July 16, 2019 Today's training (15.7.2019.): Squat: 100 kg x 2; 130 kg x1; 140 kg x 1; 150 kg x 1; 160 kg x 1 heaviest rep in a while, done easy Sumo deadlift: 90 kg x 3; 130 kg x 1; 160 kg x 1 x 2; 130 kg x 1; 90 kg x 3 Heavy bag boxing: 25 minutes, almost non-stop @ 70-80% intensity Jump rope: ~200 skips Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 18, 2019 Author Share Posted July 18, 2019 Today's training (17.7.2019.): Wide grip bench press: 87.5 kg x 6 x 6 Military push press: 80 kg x 3 x 3 volume PR; BTN 50 kg x 10 x 2 superset Lat pulldown: heavy x 10 x 3; medium x 10+10 x 2 NN replica pinch blocks: 77.5 kg x 3 PR; 62.5 kg holds: 10, 7, 7.5 seconds Good training session, going wide for my DE now, to build up my chest. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 18, 2019 Author Share Posted July 18, 2019 Today's training (18.7.2019.): Swimming: various styles, about 600 meters total + stretching in the water Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 21, 2019 Author Share Posted July 21, 2019 Today's training (21.7.2019.): Reverse band bench press (mini bands): 130 kg x 1; 145 kg x 1; 155 kg x 0 x 3 Narrow grip bench press: 122.5 kg x 3 x 2; x 2 x 3 Clean + 3 x front squat: 80 kg x 1 x 6; clean only 80 kg x 1 x 4 superset Lat pulldown row: medium x 12 x 5 superset Lateral raises: 11.5 kg x 15 x 3 NN replica 60 mm: 105 kg x 3; x 4; x 5 x 3 volume PR superset Lat pulldown abs: medium x 15 x 5 Double trouble today, gotta make up for the missed workout. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 25, 2019 Author Share Posted July 25, 2019 Today's training (23.7.2019.): Wide grip bench press: 92.5 kg x 6 - pec injury Decline DB triceps extension: 11.5 kg x 10 x 2; x 12 x 3 superset DB hammer curl: 11.5 kg x 12 x 5 Military press: 70 kg x 3 x 3; 50 kg x 10 x 2 superset 1h cable row: very light x 15 x 5 NN replica pinch blocks: 72.5 kg x 3 PR; 60 kg holds: 11, 14, 14.5 seconds PR Injured my pec, nothing big, but still gotta take it seriously. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 25, 2019 Author Share Posted July 25, 2019 Today's training (25.7.2019.): Good morning: 130 kg x 2; 150 kg x 1; 172.5 kg x 3 PR; 130 kg x 3 deep Paused conventional deadlift: 140 kg x 2 x 5 Fat gripz deadlift: 110 kg x 1 x 3; 90 kg x 5 x 3 After an hour: Swimming: ~700 meters Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 28, 2019 Author Share Posted July 28, 2019 Today's training (27.7.2019.): Slingshot paused bench press: 60 kg x 8 x 5 superset 1h pulldown: medium-heavy x 8 x 5 EZ bar triceps extension: 40 kg x 10 x 3 strict superset EZ bar biceps curl: 40 kg x 8 x 3 Lateral raises + military press: 6.5 kg x 15+15 x 4 superset Key pinch: 12.5 kg x 10 sec x 3; bunch of reps RB adjustable gripper: 6-6 x 20; 7-7 x 20; 8-8 x 15; 10-10 x 10 clicker reps R 1 rep L; 4-4 clicker reps for 20 seconds Chest is getting better. Quote Link to comment Share on other sites More sharing options...
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