Aleksandar Milosevic Posted September 26, 2019 Author Share Posted September 26, 2019 Today's training (26.9.2019.): Wide grip paused bench press: 117.5 kg x 3 x 3 PR; DB press: 45 kg x 6 x 2 PR Conventional deadlift: 172.5 kg x 3; Bent over row: 130 kg x 6 PR; 100 kg x 8; 60 kg x 15 NN replica 60 mm: 114.5 kg x 3; x 2; 104.5 kg x 5; x 3; 93.5 kg x 8 x 2 very tough Standing rope abs: heavy x 15 x 2; sitting: medium-heavy x 15 x 3 Tough session, but very good. Deadlifting in weightlifting shoes helps me with my torso angle, and I can use my leg strength more. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted September 28, 2019 Author Share Posted September 28, 2019 Today's training (28.9.2019.): Banded triceps scarecrows (mini band): 20 x 4 superset Band biceps curl (mini band): 15 x 4 superset 1L band hamstring curl (mini band): 20 x 4 Extensor work: 100 x 2 PR superset Elevated leg plank: 1:00 x 3 Assistance work, high volume, low effort. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 3, 2019 Author Share Posted October 3, 2019 Today's training (1.10.2019.): Squat: 130 kg x 1; 140 kg x 1; 150 kg x 2; 130 kg x 3; 90 kg x 5 Ab wheel: 20 x 3; 10 x 2 superset Strict standing BTN press: 65 kg x 5 PR; Cuban press: 50 kg x 8 x 2 superset NN replica pinch blocks: 67.5 kg x 5 x 5 volume PR; 15 count hold Good training session, feeling very strong overall, it's both the weight gain and more rest. Ab wheel was brutal. 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 3, 2019 Author Share Posted October 3, 2019 Today's training (3.10.2019.): Wide grip paused bench press: 120 kg x 3 x 3 PR; narrow grip: 120 kg x 2; 110 kg x 3; 90 kg x 5 feet up, paused Conventional deadlift: 175 kg x 3; Bent over row: 130 kg x 7 PR; 100 kg x 11 PR; with FatGripz: 110 kg x 3 x 2 volume PR; 120 kg x above the knee; 100 kg hold for 10 count Very hard session, because I have one of the worst ab pains I've ever had. I did way too much ab wheel. Still, very great performance, I was tired, with no sleep and managed to do everything I wanted. 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 11, 2019 Author Share Posted October 11, 2019 Today's training (8.10.2019.): Strict standing BTN press: 67.5 kg x 5 x 2 PR; x 5 with leg drive; 60 kg x 8 x 2 speed reps regular Squat: 130 kg x 3 x 2; Loading pin Atlas stone: 102.5 kg and 112.5 kg to the knees NN replica pinch blocks: 68.75 kg x 5 x 5 all time PR; 68.75 kg x 15 second hold Strong session after having stomach flu and losing about 4 kg in three days. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 11, 2019 Author Share Posted October 11, 2019 Today's training (10.10.2019.): Wide grip paused bench press: 122.5 kg x 3 PR; x 2 x 2; narrow grip: 110 kg x 3; 90 kg x 5 Conventional deadlift: 177.5 kg x 3 PR NN replica 60 mm: 112.5 kg x 2; 107.5 kg x 3 x 2; 1" rolling handle: 123.75 kg x 1 x 2-3 PR; Good session. 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 17, 2019 Author Share Posted October 17, 2019 (edited) Today's training (14.10.2019.): Wide grip fist push ups: 15 x 5 superset Mini-band pull-apart: 15 x 5 superset Ab wheel: 15 x 5 CoC #2.5: a couple of closes and a couple of fails Edited October 17, 2019 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 17, 2019 Author Share Posted October 17, 2019 Today's training (15.10.2019.): Wide grip competition bench press: 130 kg x 0 Wrist wrench: a lot of singles up to 38.75 kg, which I didn't lift, but I lifted 37.5 kg multiple times, with both hands WW wrist curls: 22.5 kg x 5 x 3 I've decided not to compete on the 18th, weight loss from the stomach flu has impacted me hard, also, I didn't train properly. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 19, 2019 Author Share Posted October 19, 2019 Today's training (18.10.2019.): Boxing: 3 blocks of about 15 minutes at 70% supeset Ab circuit: 3 blocks of different decline and rotational variations Well, my trip to Vienna took it's toll, I was seated for 8 hours in an uncomfortable position, and my back started hurting, the ab work just made it 5x worse and now I'm injured. It's gonna pass, time for some other activities. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 22, 2019 Author Share Posted October 22, 2019 Today's training (20.10.2019.): Wrist wrench wrist curl: mini band x 15 x 5 superset Wrist wrench 2h wrist extension: mini band x 15 x 5 superset Mini band biceps curls: high reps Mini workout, while my back recovers. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 22, 2019 Author Share Posted October 22, 2019 Today's training (22.10.2019.): NN replica pinch blocks: 70 kg x 5 x 5 volume PR; hold set was interrupted by slippage Arm wrestling: some practice pulls ~5 minutes total Ab wheel: 12 x 3; Rope kneeling abs: stack x 15 x 2 Ab wheel is just evil when done with full ROM, it's like I'm getting weaker and weaker at it... Grip is feeling great, but arm wrestling is not something that I can do, my wrists are just too severely damaged and anatomically not made for big torque. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 26, 2019 Author Share Posted October 26, 2019 Today's training (26.10.2019.): Conventional deadlift: 130 kg x 1; 160 kg x 1; 200 kg x 0.5; FatGripz: 120 kg x 1; 100 kg x 10 seconds Ab wheel: 25 PR on this wheel; 15 x 2 I don't have the motivation to go to the gym anymore, so training methodology is gonna change. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 30, 2019 Author Share Posted October 30, 2019 Today's training (28.10.2019.): KB complex: 16 kg x (10 1h swings, 5 snatches, 10 strict presses) x 5 superset NN replica pinch blocks: 72.5 kg x 5 x 5 volume PR I'm happy with this short, but very productive session. 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted October 30, 2019 Author Share Posted October 30, 2019 Today's training (30.10.2019.): Ab wheel: 35 PR on this wheel; 8 x 2 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 1, 2019 Author Share Posted November 1, 2019 (edited) Today's training (31.10.2019.): KB complex: 24 kg x (20 x alternative 1h swings + 10 x snatch) x 5 That's all, feeling very good, this type of training is very tough conditioning-wise, and my hands were fried, I couldn't get a single on Wrist wrench with 32.5 kg, which I can do for sets of 5. Edited November 1, 2019 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 1, 2019 Author Share Posted November 1, 2019 Today's training (1.11.2019.): Ab wheel: 20, 10, 10 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 2, 2019 Author Share Posted November 2, 2019 Today's training (2.11.2019.): KB swing: 32 kg x 15 x 5 superset KB snatch: 16 kg x 10 x 5 per hand Done in ~12 minutes Pull ups: 10 x 5 Plate rotation abs: 15 kg x 10 x 2 per side Slingshot bench press: 100 kg x 3; 120 kg x 2; raw 100 kg x 5 Very good session, with 0 time wasted. Grip can't be trained after the KB complexes. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 4, 2019 Author Share Posted November 4, 2019 Today's training (4.11.2019.): Dips: 15 x 5 superset Chin ups: 10 x 3 Ab wheel: 15, 10, 10, 10 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 5, 2019 Author Share Posted November 5, 2019 Today's training (5.11.2019.): KB snatch: 40 intervals 15-15 - 16 kg x 6 PR KB swing: 32 kg x 15 x 3 Floor press: 100 kg x 3; 120 kg x 0 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 6, 2019 Author Share Posted November 6, 2019 Today's training (6.11.2019.): Ab wheel: 40 PR on this wheel; 6 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 8, 2019 Author Share Posted November 8, 2019 Today's training (8.11.2019.): Conventional deadlift: 130 kg x 1; 170 kg x 0 x 2 KB swing: 32 kg x 50 x 3 volume PR superset Chin ups: 12 x 3 superset Narrow grip incline bench press: 100 kg x 3 x 3 This is officially the end of my deadlift training, there's no point, when you go from almost 180 kg triple to struggling with 170 kg for a single, you just know you're not made for it. I am built for sumo deadlifts, and my best pull was done sumo, but I refuse to do it. Very happy with the swing volume, the VO2Max development potential is huge and my training will be based on kettlebells. Biggest problem is that after volume sessions with the KB, it's impossible to train grip properly. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 10, 2019 Author Share Posted November 10, 2019 Today's training (10.11.2019.): Ab wheel: standing to kneeling: 5 x 3; regular 10 x 2 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 11, 2019 Author Share Posted November 11, 2019 Today's training (11.11.2019.): NN replica pinch blocks: 82.5 kg x 1; 87.5 kg x 0; 77.5 kg x 3 x 3 PR KB 1h press: 24 kg for max reps, then 16 kg for max reps - one set KB snatch: 16 kg x 20 x 2 Squat: 90 kg x 1; 110 kg x 1; 130 kg x 1 Pull ups: 25 kg at 95 kg BW Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 14, 2019 Author Share Posted November 14, 2019 Today's training (14.11.2019.): DB goblet squat: 22.5 kg x 8 x 5 superset DB 1h press: 22.5 kg x 6 x 5 Ab wheel (perfect reps): 10 x 3 Didn't feel like going to the gym today, supersets were done fairly fast for my standard. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted November 27, 2019 Author Share Posted November 27, 2019 Update (27.11.2019.): From the 18th to 26th I was unable to train because I had surgery on my wisdom tooth. I was feeling good at all times, but I wasn't able to train because of the stitches and the wound, since increased body pressure can make it burst. I did a session or two, lost some strength and bodyweight, since I did a 3 day fast drinking only water and 750 ml of natural juice per day. I also have less motivation to train seriously, since I'm focused on some spiritual goals and practices. I'll still train, but in a different manner. Quote Link to comment Share on other sites More sharing options...
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