Aleksandar Milosevic Posted February 16, 2019 Author Share Posted February 16, 2019 Today's training (16.2.2019.): Wrist wrench: 28.75 kg x 5 x 5 PR superset Dumbbell wrist extension: 5 kg x 35 x 3 Dragon flag: 8 x 3 PR superset Wall bars abs: 10 x 3 superset Wrist levering: 15 x 3 both ways Biceps concentration curl: 27.5 kg x 6 x 3 PR superset Cable 1h triceps extension: 30 x 3 CoC #1.5: 5 TNS reps; 40 clicker reps R; 22 L; some more volume Feeling strong as an ox. Closed my #2.5 right out of the box today. My #2 is a brick. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 18, 2019 Author Share Posted February 18, 2019 Today's training (17.2.2019.): DO conventional deadlift: 90 kg x 3; 110 kg x 1; 130 kg x 1; 150 kg x 1; 160 kg x 1; 170 kg x 3 all time PR; FatGripz - 112.5 kg all time PR; Bench press: 105 kg x 5 x 2; 100 kg x 5 superset Rolling thunder: 52.5 kg x 5 x 3; 40 kg x 10 x 2 The triceps extensions certainly didn't help my bench press, but my conventional deadlift has never been stronger, and my grip is vise like... Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 20, 2019 Author Share Posted February 20, 2019 Today's training (20.2.2019.): Incline bench press: 97.5 kg x 3 x 5 recent PR Goblet squat: 27.5 kg x 10 x 5 Grippers: #1.5 x 5; #2 x 3; #2.5 x 1 R; 1mm off L; #2 x 7 PR; Silver bullet: #2.5 x 22 seconds R; 13 seconds L PR Rope triceps extension: 60 reps x 2 Face pull: 6p x 40 x 2 Well, guess my crush grip is getting very strong, very fast. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 22, 2019 Author Share Posted February 22, 2019 Today's training (21.2.2019.): Wrist wrench: 26.75 kg x 5 x 5 superset Lying leg raises into dragon flag: 20 x 3 superset Russian twists: 30 x 3 Wrist extensions: 2p x 35 x 3 superset W bar seated row: medium x 12 x 5 Good session, considering how tired my hands are. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 23, 2019 Author Share Posted February 23, 2019 Today's training (23.2.2019.): DO conventional deadlift: 90 kg x 1; 110 kg x 1; 130 kg x 1; 150 kg x 1; 160 kg x 1; 172.5 kg x 1 Fat gripz: 110 kg x 1; 92.5 kg x 5 x 3 PR; superset Bench press: 110 kg x 3 x 3; 90 kg x 5 x 2 feet up Rolling thunder: 52.5 kg x 3; 57.5 kg x 2; 52.5 kg x 3; 40 kg x 10 x 2 Felt very spent, and had no motivation for deadlifting. Felt really good on the bench press. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 24, 2019 Author Share Posted February 24, 2019 (edited) Today's training (24.2.2019.): Wrist wrench: 27.5 kg x 5 x 5 superset Wrist extension: 3p x 30 x 3 AW pull ups: 15 kg x 5; 25 kg x 5 elbow pain Neck training: flexion/extension/lateral flexion x 100 each; rotation + flexion x 50 Abs (reach the sky): 15 kg x 15 x 3 superset Dumbbell curls: 22.5 kg x 10; concentration 22.5 kg x 8 x 2 Face pulls: medium x 50 x 2 Well, my elbows feel horrible, I think the wrist wrench is the issue. Also, I'm gonna wrap the handle so it has some grip to it, because the difference is huge when it's slick and when my hand sticks to it. Edited February 27, 2019 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 26, 2019 Author Share Posted February 26, 2019 Today's training (26.2.2019.): BTN push press: 70 kg x 5 x 5 volume PR Goblet squat: 32.5 kg x 10 x 5 volume PR superset Grippers: #1.5 x 3; #2 x 1; #2.5 x 2.5 R; x 1 + 2 x 0.5 L PR; clicking reps: #2 x 15 R PR; x 10 L PR; drop sets: #2 x 5 + #1.5 x 10 R; x 3 + x 5 L Rope triceps extension: 15 kg x 20 x 3 superset Rope biceps curl: 15 kg x 20 x 3 My crushing strength is just going up and up. Feeling strong as an ox. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 27, 2019 Author Share Posted February 27, 2019 Today's training (27.2.2019.): Wrist wrench: 30 kg x 5 PR; 27.5 kg x 5 x 4 superset Rope abs: 50 kg x 10 x 3 volume PR; light x 20 x 2 superset Barbell side bends: 50 kg x 10 x 3 volume PR; holds 20 sec x 2 Wrist extension: 2p x 30 x 3 superset Barbell biceps curl: 50 kg x 10 x 2; 50 kg x 8 strict Neck training: 110 reps each - flexion, extension, lateral flexion + 50 reps of flexion + rotation Managing to do 30 kg x 5 on the wrist wrench while feeling like a truck hit me is a very big success. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 1, 2019 Author Share Posted March 1, 2019 (edited) Today's training (1.3.2019.): Rack pull bellow the knee: do: 100 kg x 1; 130 kg x 1; 150 kg x 3; 170 kg x 2; straps: 190 kg x 1; 210 kg x 1; 230 kg x 1 all time PR; do: 170 kg x 5 all time PR Fat gripz deadlift: 95 kg x 5 x 3 PR Bench press: 110 kg x 3 x 3 Rolling thunder: 57.5 kg x 3 fatigued PR; 60 kg x 1 My thumbs are feeling strong as hell. Edited March 1, 2019 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 3, 2019 Author Share Posted March 3, 2019 Today's training (3.3.2019.): Wrist wrench: 27.5 kg x 1; 32.5 kg x 1; 35 kg x 1 PR; 33.75 kg x 1 Plate pinch: 2 x 15 kg x a lot; 20 kg x 15 kg x 2 R; x 0 L Plate flips: 20 kg x 5 x 2 both Rope abs: stack x 20 x 5 Last training in this cycle. I'm feeling beat and tired, my elbows, thumbs and fingers are aching all the time for the last month, but everything is stronger, thicker, denser. I gotta pick and choose what I'm gonna test when I come back from my rest period that's gonna be 5-7 days, just some light training. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 6, 2019 Author Share Posted March 6, 2019 Today's training (6.3.2019.): Heavy bag boxing: 15 minutes @ 70% Neck work: 4 way x 30 reps x 3 sets - hand resistance superset Ab machine: 5p x 12 x 3; 4p x 15 x 2 superset Face pulls: 15 kg x 15 x 3 superset Rotator cuff: 20 x 3 Just an easy workout. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 9, 2019 Author Share Posted March 9, 2019 Today's training (10.3.2019.): Fat Gripz deadlift: 90 kg x 1; 110 kg x 1; 115 kg x 0 x 2 Rolling thunder: 52.5 kg x 1; 60 kg x 1; 65 kg x air Bench press: 70 kg x 3; 90 kg x 2; 110 kg x 1; 120 kg x 1; 125 kg x 1 Fat gripz deadlift: 115 kg x 1 PR; 100 kg x 5 PR Difference between the 1st and 2nd FG deadlift was the bar diameter, first one was done on a bar with a slightly higher diameter 60 mm vs 58 mm and it makes a huge difference. I went to the gym just to try the challenge from Adam Glass, hanging one handed on FG - well that didn't go well. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 13, 2019 Author Share Posted March 13, 2019 Today's training (12.3.2019.): Conventional DO deadlift: 120 kg x 1; 140 kg x 1; 160 kg x 1; 170 kg x 1; 180 kg x 1 all time PR Goblet squat: 45 kg x 8 x 4 PR + back injury 45 degree hyperextension: bw x 20 x 3 superset Knee raises: 20 x 3 400 lb double overhand barrier is broken, on a garbage, slick bar too. I've hurt my back in the same spot I did on the front squat a couple of weeks ago, but I just powered trough. I'm definitely feeling it now. I think with a normal barbell, the one that actually has some friction, the result can be even higher. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 13, 2019 Author Share Posted March 13, 2019 Today's training (13.3.2019.): Grippers: #1.5 - 5 reps #2 - 1 rep #2.5 - 1 x 3 R; 0 x 3 L (negatives) RB adjustable: 1-1 + 6-6 x 1; 1-1 + 5-6 x 2 negatives #2 - 4 reps both #1.5 - 10 reps R; 8 L; overcrush: 3 each Rubber band finger extensions: 70 x 3 Not a very good day for grippers, still pretty satisfied. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 14, 2019 Author Share Posted March 14, 2019 Today's training (14.3.2019.): Floor press: 90 kg x 3; 110 kg x 1; 115 kg x 1; 120 kg x 1; 122.5 kg x 0 Dumbbell bench press: 27.5 kg x 12 x 4 superset Seated row: 60 kg x 12 x 4 strict DB triceps extension: 22.5 kg x 8; 17.5 kg x 10 x 2 superset Lateral raise: 10 kg x 15 x 3 I'm starting Westside/conjugate style of training again. This workout has been done in an hour. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 17, 2019 Author Share Posted March 17, 2019 Today's training (16.3.2019.): DE squat (mini bands): 70 kg x 2 x 9 - 30 count rest DE deadlift (mini bands): 90 kg x 1 x 8 - 10-20 count rest Stiff legged deadlift: 110 kg x 5 x 5 Decline bench abs: 25 kg x 20 x 5 PR Lunges: 8 per leg Hard workout, got a headache, it was done in a hour. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 17, 2019 Author Share Posted March 17, 2019 Today's training (17.3.2019.): DE bench (mini bands): 62.5 kg x 3 x 9 - 30 count rest, 3 grips Machine shoulder press: full stack x 3; -2p x 5; Military: 50 kg x 8; btn x 12 superset Pulldown: heavy x 8; pullups: 12; pulldown: heavy x 8; light x 12 Rolling thunder: 57.5 kg x 3 x 5 superset Triceps extension (2 grips): light x 15+15 x 3 superset Biceps rope curl: light x 20 x 3 All done in 40 minutes. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 19, 2019 Author Share Posted March 19, 2019 Today's training (19.3.2019.): Anderson squat: 90 kg x 2; 110 kg x 1; 120 kg x 1; 130 kg x 1 PR; 135 kg x 0 Barbell lunge: 40 kg x 8 x 5 PR Grippers: #1.5 x 5; #2 x 1; #2.5 x 30 count hold R PR; 25 count L PR; #2 x 20 click reps + 20 count hold R PR; x 10 click reps + 20 count hold L PR Leg raises: 9 kg x 12 x 5 PR Training like a maniac again. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 21, 2019 Author Share Posted March 21, 2019 Today's training (21.3.2019.): Spoto press: 90 kg x 2; 100 kg x 1; 110 kg x 1; 115 kg x 1; 120 kg x 1; 122.5 kg x 1; 125 kg x 1 PR DB bench press: 27.5 kg x 13 x 5 superset Seated row: 60 kg x 13 x 5 DB triceps extension: 17.5 kg x 8; 17.5 kg x 10 x 2 superset DB lateral raise: 10 kg x 15 x 3 Wrist wrench: 30 kg x 1 x 3; 32.5 kg x 1 Really satisfied with my pressing strength. 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 24, 2019 Author Share Posted March 24, 2019 Today's training (24.3.2019.): DE squat (mini bands): 77.5 kg x 2 x 9 DE deadlift (mini bands): 100 kg x 1 x 7 Stiff legged deadlift: 120 kg x 5 x 5 Rolling thunder: 58.75 kg x 3 x 3 R PR; x 3 x 2 L; 57.5 kg x 3 x 2 My golfer's elbow is getting worse, but my grip is still getting stronger and stronger. I paused an extra day between workouts, since I went to a speed reading training, and I wanted to be 100% focused. It worked out well, I went from 309 wpm to 558 wpm, in Serbian, which is a very high result. I would advise anyone to train their reading speed. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 26, 2019 Author Share Posted March 26, 2019 Today's training (25.3.2019.): DE bench press (mini bands): 70 kg x 3 x 9 - 30 second rest 3 board bench press: 90 kg x 3; 110 kg x 1; 120 kg x 2; x 3; x 2; superset AW pull ups: 20 kg x 3; 35 kg x 3 x 3 Face pull: medium x 15 x 3 superset Rope biceps curl: medium x 15 x 2 superset Machine shoulder press: 12p x 8 x 2; 6p x 10 Done in an hour, feeling great. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 27, 2019 Author Share Posted March 27, 2019 Today's training (27.3.2019.): Good morning: 60 kg x 5; 80 kg x 3; 100 kg x 3; from racks: 100 kg x 3; 110 kg x 3; 120 kg x 3; 130 kg x 3 PR Barbell lunge: 42.5 kg x 8 x 5 PR Grippers: #1.5 x 5; #2 x 1; #2.5 x max hold; Silver bulet: #2.5 x 19 R x 15 L; #2 x clicker max reps + hold Ab chair: 10p x 10 all time PR; 8p x 10; 6p x 10; 4p x 12; 2p x 15 Strong as an ox. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 29, 2019 Author Share Posted March 29, 2019 Today's training (29.3.2019.): Band assisted bench press: 110 kg x 1; 120 kg x 1; 130 kg x 1; 140 kg x 0; 135 kg x 1 PR; 140 kg x 0 DB bench press: 27.5 kg x 14 x 5 superset Seated row: 60 kg x 14 x 5 Decline DB rolling triceps extension: 22.5 kg x 10 x 3 PR superset DB lateral raises: 11.5 kg x 15 x 3 Rolling thunder: lack of strength today Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 31, 2019 Author Share Posted March 31, 2019 Today's training (31.3.2019.): DE squat (mini bands): 85 kg x 2 x 9 - 35 second rest DE deadlift (mini bands): 110 kg x 1 x 8 - 15-30 second rest Fat gripz deadlift: conventional: 80 kg x 3; 100 kg x 1; 110 kg x 1 x 5 volume PR; 80 kg x 25 seconds sumo: 80 kg x 3; 100 kg x 1; 110 kg x 1; 100 kg x 3; 80 kg x 25 seconds Rope abs: medium x 15 x 5 4 hours of sleep, 3 hours of driving today - felt strong as hell. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted April 1, 2019 Author Share Posted April 1, 2019 Today's training (1.4.2019.): DE bench press (mini bands): 75 kg x 3 x 9 - 30 second rest 3 board bench press: 120 kg x 3 x 2; x 2 Pulldown: stack x 10; x 6; medium x 15 x 2 superset Standing BTN push press: 70 kg x 5 x 3; 50 kg x 10 x 2 strict My shoulder strength is very, very good at the moment. Quote Link to comment Share on other sites More sharing options...
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