Aleksandar Milosevic Posted July 30, 2019 Author Share Posted July 30, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted July 31, 2019 Author Share Posted July 31, 2019 (edited) Today's training (31.7.2019.): Pull ups/chin ups: 15, 15, 10, 12, 12 various grips superset 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 July 31, 2019 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 4, 2019 Author Share Posted August 4, 2019 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 superset 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 5, 2019 Author Share Posted August 5, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 6, 2019 Author Share Posted August 6, 2019 (edited) Today's training (6.8.2019.): Wide grip bench press: 92.5 kg x 6 x 6 superset 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 superset 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 August 6, 2019 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 8, 2019 Author Share Posted August 8, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 10, 2019 Author Share Posted August 10, 2019 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 superset EZ bar skullcrusher: 60 kg x 5 x 5 Rope triceps extension: 15 x 3 superset Rope biceps curl: 15 x 2 superset 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. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 10, 2019 Share Posted August 10, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 12, 2019 Author Share Posted August 12, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 12, 2019 Author Share Posted August 12, 2019 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 superset 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 superset 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 13, 2019 Author Share Posted August 13, 2019 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 superset 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 15, 2019 Author Share Posted August 15, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 20, 2019 Author Share Posted August 20, 2019 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 superset 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 superset 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 20, 2019 Author Share Posted August 20, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 22, 2019 Author Share Posted August 22, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 22, 2019 Author Share Posted August 22, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 29, 2019 Author Share Posted August 29, 2019 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 superset 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. 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted August 29, 2019 Author Share Posted August 29, 2019 (edited) Today's training (29.8.2019.): Chest dips: 15 x 5 superset 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 superset Band pull-aparts (mini band): 15 x 3 Edited September 1, 2019 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 1, 2019 Author Share Posted September 1, 2019 Today's training (31.8.2019.): Single leg DB RDL: 12.5 kg x 8 x 5 per leg superset 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 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 3, 2019 Author Share Posted September 3, 2019 Today's training (2.9.2019.): Dips: 16 x 5 superset Fat bar pull ups: 9 + 4 x 5 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 3, 2019 Author Share Posted September 3, 2019 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 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 14, 2019 Author Share Posted September 14, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 14, 2019 Author Share Posted September 14, 2019 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. 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 20, 2019 Author Share Posted September 20, 2019 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 25, 2019 Author Share Posted September 25, 2019 Today's training (24.9.2019.): Squat: 140 kg x 5; 130 kg x 3 x 2; superset Strict standing BTN press: 62.5 kg x 5 x 3 PR; handstand push ups: 10 x 2 superset 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. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.