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General strength and grip training


Aleksandar Milosevic

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Extra workout (12.6.2019.):

NN replica 60 mm: 112.5 kg x 1 x 10 PR; 117.5 kg x 0

NN replica pinch blocks: 67.5 kg x a lot of singles; 57.5 kg x a lot of reps

Very satisfied with the product, it's very, very good.

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Today's workout (13.6.2019.):

Anderson squat: 100 kg x 1; 120 kg x 1; 137.5 kg x 1 PR (5th pin); 137.5 kg x 1 PR (6th pin)

Rack pull (2nd pin): 170 kg x 3 x 3 first rep DO, then mixed

NN replica 60 mm: 112.5 kg x 1 x 5-6; 117.5 kg x 0; 115 kg x 1 x 3; 117.5 kg x 1 x 2-3 PR; 112.5 kg x 4 volume PR

NN replica pinch blocks: 67.5 kg x 4 x 3; 67.5 x 3 x a few; 67.5 kg x 1 x a lot; 57.5 kg x 9; 57.5 x a lot

I can't really count the sets, reps etc. on the NN at the moment, since I'm training it like a maniac, the rest periods vary, sets are without a plan, I'm just going mental. I think this approach will make me very, very strong or injured, and I think it's gonna be the former. I also enjoy it very much. 

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Extra workout (14.6.2019.):

45° elevated hyperextension/ghr hybrid: 15 kg x 13 x 5
superset
Leg raises: 20 x 5

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Today's training (15.6.2019.):

Spoto press: 110 kg x 1; 125 kg x 1; 135 kg x 0 x 2

Narrow grip bench press: 117.5 kg x 3; x 2

NN replica 60 mm: 112.5 kg x 1 x 10
superset
1h cable triceps extension: 15 kg x 15; 20 kg x 15; 25 kg x 15; 30 kg x 15; 20 kg x 15; 10 kg x 100
superset
1h cable biceps curl: same as above rep scheme, last set 10 kg x 30

NN replica pinch blocks: 40 reps total with 57.5 kg - top set 9 reps
superset
Hybrid pulldown/row: medium x 15 x 4

I felt really spent and didn't want to train today. Still went for it, and got my Spoto press up to half way both times and failed. When I started the narrow grip, I understood just how tired and spent I am - I was supposed to do 3 x 5, and I didn't manage to do the 2nd set, so I just stopped there and focused on grip + pump work. Grip-wise, this session was great, I'm experimenting with a huge volume approach, we'll see how long I manage it.
 

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Today's training (17.6.2019.):

DE squat: 100 kg x 2 x 9 - 30 second rest

DE deadlift: 120 kg x 1 x 7 - 30 second rest

Ab chair (strict): 10p x 8 x 3; 6p x 15 x 2
superset
45° elevated hyperextension/ghr hybrid: 15 kg x 15 x 5

NN replica pinch blocks: 67.5 kg x 1; 82.5 kg x 1 x 3 all time PR (Weight needs to be checked)

Very good pinch session, I'm still uncertain about the weight lifted, but I think I got it right, I will need to check it next time I train it.

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Today's training (18.6.2019.):

DE paused bench press: 85 kg x 3 x 9 - 30 second rest

Lat pulldowns: stack x 6 x 3; medium x 15 x 2
superset
Machine shoulder press: stack x 10 all time PR; x 6 x 2; medium x 12 x 2

NN replica 60 mm: 112.5 kg x 1 x 5; 117.5 kg x 1; 122.5 kg x 1 all time PR; 102.5 kg x 10 volume PR
superset
Rope triceps extension: stack x 15 x 5 recent PR

 

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Today's training (20.6.2019.):

Good morning: 110 kg x 3; 130 kg x 1; 150 kg x 1; 170 kg x 3 PR; 110 kg x 5 strict and deep

Rack pull (2nd pin): 180 kg x 3; off the floor 170 kg x 3 x 2

NN replica pinch blocks: 82-84.5 kg x 1 x 4 all time PR; 74 kg x 4

45° elevated hyperextension/ghr hybrid: 15 kg x 15 x 5

Very hard session.

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Today's training (22.6.2019.):

Reverse band bench press (mini band): 110 kg x 1; 130 kg x 1; 145 kg x 1; 152.5 kg x 1 PR

Narrow grip bench press: 117.5 kg x 3 x 5

NN replica 60 mm: 117.5 kg x 1 x 12 volume PR
superset
Cable lateral raise: 15 x 15 x 4

Skipped back work today, didn't feel like doing it.

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Today's training (24.6.2019.):

DE squat: 105 kg x 2 x 9 - 30 second rest - sharp

DE deadlift: 130 kg x 1 x 7 - 30 second rest - sharp

45° elevated hyperextension/ghr hybrid: 20 kg x 10 x 5
superset
Knees-to-ceiling: 15 x 5 

Done in less than a hour, very grueling session.

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Today's training (25.6.2019.):

DE paused bench press: 90 kg x 3 x 9 - done in 5:30

BTN push press: 80 kg x 5 x 3 all time volume PR; 60 kg x 10 x 2
superset
EZ bar pullover: 50 kg x 8 x 5

NN replica pinch blocks: 82.5 kg x 1 x 3 easy

I'm taking my foot off the gas a little bit, cutting back on the volume, since I feel like a car ran over me.

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Today's training (27.6.2019.):

Trap bar deadlift (high handle): 150 kg x 1; 190 kg x 1; 217.5 kg x 1 all time PR; 220 kg x 0 no mental drive

Rack pull (2nd pin): 190 kg x 3 all time PR; x 1; off the floor: 170 kg x 1

45° elevated hyperextension/ghr hybrid: 20 kg x 12 x 5
superset
Ab chair: stack x (0.5 x 2); very strict: 6p x 12 x 5

I'm very proud of this session, since I'm feeling extremely beat up. My elbows are destroyed, knees are in a lot of pain, I have a finger injury etc. I sucked it up and went to prove that I'm a warrior, and set two all time PR. That's how you stay a man. Tried some RT lifts, but I'm fried.

 

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Today's training (29.6.2019.):

Wider grip bench press: 100 kg x 2; 120 kg x 1; 130 kg x 1; 137.5 kg x 1 PR; 140 kg x 0

Narrow grip bench press: 120 kg x 3 x 5 volume PR

Face pulls: medium x 15 x 4
superset
Cuban press: bar x 20 x 4

Taking 4 days off after this one, I need the rest. 

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Today's training (4.7.2019.):

Conventional deadlift: 130 kg x 1; 160 kg x 1; 180 kg x 1; 200 kg x 1 all time PR

Ab chair: 10p x 15.5 PR

NN replica 60 mm: 112.5 kg x a couple of singles; 117.5 kg x 1 x 3; 112.5 kg x 3

I've done it, it was a huge battle, and I've injured my hamstring while doing it, but it was do or die. I've never pulled 200 kg conventional in my life, even with a belt, and now I've done it beltless. 

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Today's training (6.7.2019.):

Floor press: 100 kg x 2; 120 kg x 1; 135 kg x 1 PR

Narrow grip bench press: 122.5 kg x 3; x 2; x 1; x 3; x 2

Bent over row: 100 kg x 5 x 3; 60 kg x 12 x 2
superset
Cuban press: 22 x 5

NN replica pinch blocks: 82.5 kg x 1 x 5-6; 62.5 kg x 5 x 3

I was really, really tired, since I swam the most I swam in my life the day before, but still managed to do a very high quality session.

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Today's training (9.7.2019.):

DE squat: 110 kg x 2 x 9 - longer rests

DE deadlift: 140 kg x 1 x 7 - longer rests

45° hyperextension (constant tension): 20 x 3
superset (no rest)
Lying full ROM leg raise: 20 x 3 PR

Done in about 50 minutes.

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Today's training (10.7.2019.):

DE paused bench press: 95 kg x 3 x 9 - 30 second pauses

Strict BTN standing press: 50 kg x 8 x 5
superset
Lat pulldowns: medium x 12 x 5

 

 

Edited by Aleksandar Milosevic
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Today's training (12.7.2019.):

Heavy bag boxing: 20 minutes @ 50% intensity

Jump rope: ~400 skips total

Decline bench abs: very light work

I couldn't breathe properly, so the training was a disaster.

 

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Today's training (13.7.2019.):

Spoto press: 100 kg x 2; 125 kg x 1; 135 kg x 1 PR

Narrow grip bench press: 122.5 kg x 3 x 2; x 2 x 3

1h dumbbell row: 73 kg x 15 R&L all time PR; strap had to be used for the L from 7+ (finger injury)

NN replica 60 mm: bunch of chaotic work

 

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Today's training (15.7.2019.):

Squat: 100 kg x 2; 130 kg x1; 140 kg x 1; 150 kg x 1; 160 kg x 1 heaviest rep in a while, done easy

Sumo deadlift: 90 kg x 3; 130 kg x 1; 160 kg x 1 x 2; 130 kg x 1; 90 kg x 3

Heavy bag boxing: 25 minutes, almost non-stop @ 70-80% intensity

Jump rope: ~200 skips

 

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Today's training (17.7.2019.):

Wide grip bench press: 87.5 kg x 6 x 6

Military push press: 80 kg x 3 x 3 volume PR; BTN 50 kg x 10 x 2
superset
Lat pulldown: heavy x 10 x 3; medium x 10+10 x 2

NN replica pinch blocks: 77.5 kg x 3 PR; 62.5 kg holds: 10, 7, 7.5 seconds

Good training session, going wide for my DE now, to build up my chest.

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Today's training (18.7.2019.):

Swimming: various styles, about 600 meters total + stretching in the water

 

 

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Today's training (21.7.2019.):

Reverse band bench press (mini bands): 130 kg x 1; 145 kg x 1; 155 kg x 0 x 3

Narrow grip bench press: 122.5 kg x 3 x 2; x 2 x 3

Clean + 3 x front squat: 80 kg x 1 x 6; clean only 80 kg x 1 x 4
superset
Lat pulldown row: medium x 12 x 5
superset
Lateral raises: 11.5 kg x 15 x 3

NN replica 60 mm: 105 kg x 3; x 4; x 5 x 3 volume PR
superset
Lat pulldown abs: medium x 15 x 5

Double trouble today, gotta make up for the missed workout. 

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Today's training (23.7.2019.):

Wide grip bench press: 92.5 kg x 6 - pec injury

Decline DB triceps extension: 11.5 kg x 10 x 2; x 12 x 3
superset
DB hammer curl: 11.5 kg x 12 x 5

Military press: 70 kg x 3 x 3; 50 kg x 10 x 2
superset
1h cable row: very light x 15 x 5

NN replica pinch blocks: 72.5 kg x 3 PR; 60 kg holds: 11, 14, 14.5 seconds PR

Injured my pec, nothing big, but still gotta take it seriously. 

 

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Today's training (25.7.2019.):

Good morning: 130 kg x 2; 150 kg x 1; 172.5 kg x 3 PR; 130 kg x 3 deep

Paused conventional deadlift: 140 kg x 2 x 5

Fat gripz deadlift: 110 kg x 1 x 3; 90 kg x 5 x 3

After an hour:

Swimming: ~700 meters

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Today's training (27.7.2019.):

Slingshot paused bench press: 60 kg x 8 x 5
superset
1h pulldown: medium-heavy x 8 x 5

EZ bar triceps extension: 40 kg x 10 x 3 strict
superset
EZ bar biceps curl: 40 kg x 8 x 3

Lateral raises + military press: 6.5 kg x 15+15 x 4
superset
Key pinch: 12.5 kg x 10 sec x 3; bunch of reps

RB adjustable gripper: 6-6 x 20; 7-7 x 20; 8-8 x 15; 10-10 x 10 clicker reps R 1 rep L; 4-4 clicker reps for 20 seconds

Chest is getting better.

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