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General strength and grip training


Aleksandar Milosevic

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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.

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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.

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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.

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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.

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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.

 

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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.

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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 by Aleksandar Milosevic
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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.

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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. 

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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.

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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.

 

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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.

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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.

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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 by Aleksandar Milosevic
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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. 

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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

 

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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. 

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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

 

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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.

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  • 2 weeks later...

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.

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