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Aleksandar Milosevic

General strength and grip training

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Aleksandar Milosevic

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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Aleksandar Milosevic

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.

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Aleksandar Milosevic
Posted (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 by Aleksandar Milosevic

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Aleksandar Milosevic

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. 

 

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Aleksandar Milosevic

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.

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Aleksandar Milosevic
Posted (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 by Aleksandar Milosevic

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Aleksandar Milosevic

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. 

 

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Aleksandar Milosevic

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.

 

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Fist of Fury

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.

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Aleksandar Milosevic
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. 

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Aleksandar Milosevic

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.

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Aleksandar Milosevic

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.

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Aleksandar Milosevic

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.

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Aleksandar Milosevic

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.

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Aleksandar Milosevic

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.

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Aleksandar Milosevic

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.

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Aleksandar Milosevic

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. 

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