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General strength and grip training


Aleksandar Milosevic

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Today's training (29.7.2019.):

Power clean: 90 kg x 1 x 10 volume PR

IM Hub: 20 kg x 5 x 5 R all time PR; x 3 x 3; x 4; x 5 L all time PR
superset
Stiff legged deadlift: 90 kg x 8 x 5

BTN abs: 10 kg x 15; 20 kg x 15 x 4: 10 kg x 15

Very impressed with my hub strength, when I revised my technique for the left, it got way easier.

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Today's training (31.7.2019.):

Pull ups/chin ups: 15, 15, 10, 12, 12 various grips
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BW triceps extension: 15 x 5

Slingshot push ups: 10 x 5

RB adjustable: 10-10 x 10 R all time PR; x 6 L all time PR; 4-4 x 50; 5-5 x 30; 6-6 x 15; 7-7 x 10; 8-8 x 5 (forced L); 9-9 x 3 (forced L); 10-10 x 1 all done with zero or 60 sec break

Trained in nature today. I'm impressed by my crush now.

Something I forget to write, I train my extensors after each grip session by doing 3 sets of 50 reps with a rubber band, and it's doing wonders.

Edited by Aleksandar Milosevic
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Today's training (3.8.2019.):

Trap bar deadlift: 170 kg x 1; 200 kg x 1; 220 kg x 1 all time PR

Paused conventional deadlift: 150 kg x 2 x 5 all done DO

Rolling thunder: 62.5 kg x 3 x 3 both hands; x 4 L x 2 R in the 5th set
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Decline bench plate abs: 25 kg x 12 x 3

Feeling good about the trap bar PR, despite it being very hard. No traditional warm up. These RT sets are definitely my fatigued state records, DO paused work isn't light at all at 150 kg. 

 

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Today's training (5.8.2019.):

Power clean: 100 kg x 0 x 10; 60 kg x 1 x 6-7 + some snatches with it

NN replica pinch blocks: 62.5 kg x 3; 82.5 kg x 0; 72.5 kg x 3.5; x 2; x 3; 82.5 kg x 1; 72.5 kg x 4.5 PR; 62.5 kg x 5

Standing rope abs: about 50 hard reps

Pinch is still going up. Explanation for the power cleans, every rep I tried the bar was literally at collarbone level, but I couldn't get my elbows under.

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Today's training (6.8.2019.):

Wide grip bench press: 92.5 kg x 6 x 6
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1h lat pulldown: medium-heavy x 12 x 3; medium x 15 x 2

Triceps bar extension: 50 kg x 5 x 3 PR; 35 kg x 10; 30 kg x 15
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DB hammer curl: 10 kg x 10 x 3

DB lateral raise: 17.5 kg x 12 x 3

Chest muscle pain is gone, I hope for good. No grip today, very tired from yesterday.

Edited by Aleksandar Milosevic
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Today's training (8.8.2019.):

Conventional deadlift: 160 kg x 1; 180 kg x 1; 202.5 kg x 0 x 2; 180 kg x 1; 160 kg x 4.5 all DO besides the top set

Fat gripz deadlift:  barbell: 120 kg x 0 x 3; dumbbell: 73 kg x 0 x 10; 45 kg x 5 x 5; short reps 5 x 2

Barbell decline abs: bar x 10; 30 kg x 8 x 4 PR

Deadlift frustrations continue. 

 

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Today's training (10.8.2019.):

Slingshot wide grip bench press: 120 kg x 1; 130 kg x 1; 140 kg x 1; 100 kg x 3

Bent over row: 90 kg x 8 x 5 strict
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EZ bar skullcrusher: 60 kg x 5 x 5

Rope triceps extension: 15 x 3
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Rope biceps curl: 15 x 2
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Cuban press: bar x 25 x 3

Grippers: #1.5 x 1; #2 x 1; #2.5 x 1; #2 x 7 R, x 4 L; #1.5 x 17 short reps PR; hand to hand no set x 18 + 7 R and 4 L

Tough session, bent over row is essential for my deadlift development, but hurts my back. Gotta suck it up and keep doing it till it stops hurting.

 

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Have you tried seal rows? Takes pain in the back out of the equation. I know some strong bench pressers are using this exercise instead becuase they are rowing too heavy.

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On 8/11/2019 at 12:51 AM, Fist of Fury said:

Have you tried seal rows? Takes pain in the back out of the equation. I know some strong bench pressers are using this exercise instead becuase they are rowing too heavy.

I haven't, because I don't have a bench high enough to have full ROM. And I have to do it the regular way, because it's the only way it's gonna help my deadlift. 

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Today's training (12.8.2019.):

DE squat: 100 kg x 2 x 9 - 30 second sharp pauses

DE deadlift (mini bands): 120 kg x 1 x 7 - 20-30 second pauses

Knee extension: 20 kg x 15 x 4
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Hamstring curls: 5 kg x 15 x 4 (feels like 50 kg, since the machine is horrible)

Lying full ROM leg raises: 15 x 5
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FG DB lifts: 73 kg x 0 x 5 (air every time); assisted x 1 x 3; 55 kg x 3 holds of 5 seconds; 5 lifts to lockout

I want to lift the 73 kg DB with FG on it, it's a welded dumbbell so it behaves like an inch dumbbell would, it rolls out of the hand as soon as it leaves the ground.

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Today's training (13.8.2019.):

Wide grip bench press: 97.5 kg x 6 x 6 volume PR

Military press: 70 kg x 5; BTN 70 kg x 5 x 2; regular 60 kg x 8 x 2
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1h pulldown: medium-heavy x 8 x 4

Hub: 22.5 kg x 1 both; 27.5 kg x 1 all time PR R; some lifts with 22.5 kg - 25 kg after that

At home:

Lying mini band triceps extension: 20 x 3
superset
Rubber band finger extension: 50 x 3

Very satisfied with the hub numbers, since I don't even train it. Felling strong overall, but my left knee is hurt.

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Today's training (15.8.2019.):

Squat: 130 kg x 1; 150 kg x 1; 170 kg x 0 (failed at 85% of the movement); 60 kg x 5 x 5

FG DB lifts: 73 kg x 0 x 5; 60 kg x 1 x 8-10; 55 kg x 7 PR R; x 6 PR L; some hand to hand tosses

My knee is injured, and the remedy was max effort squatting. I got out of position, but for me to get into a better position, I would need to push my knees forward, but that's not possible at the moment. The weight flew out of the hole and I didn't even feel it. I'll smoke it the next time I try. I'm very satisfied with the development of my training methods for thick bar, and I love doing it, because it's the area I'm weakest at. I'll lift the 73 kg dumbbell.

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Today's training (17.8.2019.):

Floor press: 130 kg x 1; 137.5 kg x 0; 130 kg x 0

Bent over row: 92.5 kg x 8 x 5 strict PR
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EZ bar skull crusher: 62.5 kg x 5; x 4 x 3; x 5

Wide pinch: bunch of lifts with 5 x 5 kg 
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Cuban press: bar x 25 x 3

Decline barbell abs: 40 kg x 5 x 3 PR; bar x 10 x 2 constant tension

Very bad day for max effort, my CNS was drained, I slept for 2 hours the night before.

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Today's training (19.8.2019.):

DE squat: 105 kg x 2 x 9 - 30 second breaks

DE conventional deadlift (mini bands): 130 kg x 1 x 7 - short breaks

FG dumbbell lifts: 73 kg x 0 x 5 (knee level now); 60 kg x 3 x 5; 55 kg x 8

Easiest squats in my life, due to perfect technical execution. Deadlifts felt great too.

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Today's training (20.8.2019.):

DE push ups: 5 x 9 - 3 widths, as explosive as possible

Banded triceps extension (mini band): 20 x 5
superset
Band biceps curl (mini band): 15 x 3

Strict pull ups: 10 x 5

Dips: 15 x 2

Done at home and outside.

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Today's training (22.8.2019.): 

Good morning (strict): 100 kg x 5; 120 kg x 3; 140 kg x 3 deep PR; 150 kg x 1 deep; 120 kg x 3 x 2 deep; 80 kg x 8

NN replica pinch blocks: 72.5 kg x 3 x 3; 62.5 kg x 4; x 5 x 2; x 6

Band hamstring curl (mini band): 30 x 3 per leg, short breaks

DB legs up abs: 12.5 kg x 15 x 3
superset - no pause
Lying leg raises: 15 x 3

Feeling pretty good, despite the hurt knees and hamstring. 

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Today's training (24.8.2019.):

2 board paused bench press: 120 kg x 1; 130 kg x 1; 140 kg x 1 PR

DB triceps extensions: 17.5 kg x 8 x 5
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Bent over row: 95 kg x 8 x 5 strict PR

Seated military press: 50 kg x 8 x 3

FG dumbbell lifts: 73 kg x 0 x 5 a lot higher; 55 kg x 2 x 3

My knee is hurt, so I'm taking a bit of rest from training.

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Today's training (29.8.2019.):

Chest dips: 15 x 5
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60 mm bar pull ups: 8 + 4 x 5

Just staying in shape.

Did some more after that:

Push ups from the knees (slow): 20 x 3 
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Band pull-aparts (mini band): 15 x 3

Edited by Aleksandar Milosevic
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Today's training (31.8.2019.):

Single leg DB RDL: 12.5 kg x 8 x 5 per leg
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Slow squat (tempo 5-1-5): 12.5 kg x 8 x 5

DB Turkish get-up: 12.5 kg x 5 x 3 per arm
superset
Constant tension leg raises: 15 x 3

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Today's training (3.9.2019.):

Rolling thunder: 70 kg x 1 L; x 0 R

DE squat: 110 kg x 2 x 9 - 30 second break

DE deadlift (mini bands): 130 kg x 1 x 4

NN replica 60 mm: 117.5 kg x 2.5 PR

 

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  • 2 weeks later...

Today's training (12.9.2019.):

Paused wide grip bench press: 112.5 kg x 3 x 3 PR; 100 kg x 5 x 2

Conventional deadlift: 130 kg x 1; 150 kg x 1; 170 kg x 1;

NN replica pinch blocks: 62.5 kg x 1; 82.5 kg x 1; 85 kg x 0.7 PR; 82.5 kg x 1

First training after bronchitis, I've gotten stronger somehow, it must be the rest.

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Today's training (14.9.2019.):

Back squat: 130 kg x 5 x 3 recent PR; squatmorning 100 kg x 3 x 2

Strict standing BTN press: 60 kg x 5 x 3 PR; DB standing press: 27.5 kg x 5 x 2

Fat gripz DB (sponge): 73 kg x 1 x 2 PR; x 0; thicker DB: 60 kg x 3 x 2 PR; off the floor 55 kg x 10 second hold; 5 second hold

Ab chair: full stack x 1; 14p x 2; ab wheel: 15 x 3

Very good session, feeling strong.

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Today's training (19.9.2019.):

Paused wide grip bench press: 115 kg x 3 x 3 PR

Conventional deadlift: 130 kg x 1; 150 kg x 1; 170 kg x 3

Bent over row: 130 kg x 5 PR; 110 kg x 8 PR; 90 kg x 10

Rolling thunder: 62.5 kg x 2 both hands
superset
Standing abs: medium-heavy x 15 x 3

Very satisfied with this session. More time between sessions is really beneficial it seems. I will just quit RT training, the handle is too inconsistent, and it's the worst of it's kind on the market.

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Today's training (24.9.2019.):

Squat: 140 kg x 5; 130 kg x 3 x 2;
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Strict standing BTN press: 62.5 kg x 5 x 3 PR; handstand push ups: 10 x 2
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NN replica pinch blocks: 62.5 kg x 3; 67.5 kg x 3; x 2 x 2

Good morning: 100 kg x 5; 60 kg x 10

I don't have that much will to train, and I've immediately gained 3-4 kg because of the lack of activity, so this will change. Side effect of the weight gain is that I feel strong as an ox.

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