Aleksandar Milosevic Posted January 18, 2017 Author Share Posted January 18, 2017 Today's training (18.1.2017.):Conventional deadlift: 160 kg x 1 x 4 PR (first set done DO no chalk, rest with straps)Paused conventional deadlift: 120 kg x 5 x 3 (all DO no chalk)High bar squat: 80 kg x 5; 90 kg x 5 x 3Reverse hyper: 30 kg x 15 x 2; 20 kg x 15Standing abs: 50 kg x 15 x 3 (10 second static hold before and after the reps) Very hard day, deadlift was paused about 5 cm (2 inch) off the floor, which is my weakest point in the movement, but my conventional deadlift always struggled. I swore I'm not going to use straps, but it's a necessity, since I can't get enough intense lifts without it. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 21, 2017 Author Share Posted January 21, 2017 Today's training (20.1.2017.):Wide(r) grip bench press: 95 kg x 10 PR Illegal wide bench press: 80 kg x 10 PR Skullcrushers: 42.5 kg x 10 x 4 PR Seated cable row: 90 kg x 10 x 3Biceps 21s: 20 kg x 21; 22.5 kg x 21; 25 kg x 21; 20 kg x 15 supersetLu raises: 10 kg x 12 x 3-4 (not sure)Hanging leg raise: 15 x 4 PRs just keep on coming, hope it stays that way. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 22, 2017 Author Share Posted January 22, 2017 Today's training (22.1.2017.):Speed squat: 85 kg x 2 x 10 (5 sets high, 5 sets low bar, 30 second rest)Power snatch: 55 kg x 1 x 15-20; 55 kg x 3 x 5Leg press: 120 kg x 12; 145 kg x 12 x 445° hyper (explosive): 20 kg x 20; 15 kg x 20 x 2; bw x 20Plank + side plank: 1 minute + 30 seconds each side x 2 I need to start doing planks every single workout, since I should be a lot stronger on it and 3 minutes shouldn't be a problem. I'm shaking like crazy holding it for one minute. Snatch technique is getting better and better. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 23, 2017 Author Share Posted January 23, 2017 Today's training (23.1.2017.):Bench press: 115 kg x 3 x 2 big PR Spoto press: 90 kg x 5 x 5 supersetDumbbell rows: 57.5 kg x 8 x 3 (strict)Wide grip pull ups: 8 x 3 supersetBehind the neck press: 30 kg x 12 x 3 (slow reps)Biceps cheat curl: 50 kg x 5 x 3 Big PR on the bench, last time I did it I did 112.5 kg x 2 and failed half way on the third rep, today I did 2 sets of 3 with 115 kg. Didn't do my RT pulls today, since I forgot my loading pin Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 24, 2017 Author Share Posted January 24, 2017 Extra workout (24.1.2017.):Plank: 1:30 x 3 PR Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 25, 2017 Author Share Posted January 25, 2017 Today's training (25.1.2017.):Low bar squat: 125 kg x 4 PR; 110 kg x 5; 90 kg x 5Snatch grip high pulls: 90 kg x 8 PR; 90 kg x 5 x 2Reverse hyper: 30 kg x 20 x 3 PR I was short on time, this was the only work done at the gym, Rolling thunder was done at the boxing gym, after my post workout meal, with very cold hands:Rolling thunder: 50 kg x 6 x 2 (Bad performance) I'm gonna do my abdominal work on the rest days and it's gonna be planks + dynamic exercise for 3 + 3 sets. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 26, 2017 Author Share Posted January 26, 2017 Extra workout (26.1.2017.):Plank: 1:45 PR; 1:00 x 3Sit ups + knee-to-ceiling: 20 + 10 x 3 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 27, 2017 Author Share Posted January 27, 2017 Today's workout (27.1.2017.):Wide(r) grip bench press: 97.5 kg x 10 PR; 97.5 kg x 5 x 2Illegal wide bench press: 82.5 kg x 10 PRWide grip chin ups: 12, 10, 10, 10 supersetDips: 12 x 4Fat gripz hammer curls: 17.5 kg x 26; x 20; x 30; supersetCable lateral raise: 3 plates x 12 x 3 supersetFace pulls: medium weight x 12 x 3 supersetRope extensions: medium weight x 20; x 12 Very, very good strength gains, a lot of mass follows the strength too, feeling great. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 30, 2017 Author Share Posted January 30, 2017 Extra workout (28.1.2017.):Stir the pot: 15 circles each side; 10 circles e.s.Bosu ball sit ups: 20 x 3 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 30, 2017 Author Share Posted January 30, 2017 Today's training (30.1.2017.):2 board bench press: 100 kg x 3; 110 kg x 1; 117.5 kg x 3 PR Close grip paused bench press: 102.5 kg x 3 x 3 PRWide grip pull ups: 15 PR, 12; 10; 10 supersetSeated military press: 60 kg x 8 x 3 PR One handed fat gripz curl: bar x 8 x 3 supersetJM press: 50 kg x 6 x 2 4 PR's in one session, nothing more to add. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted January 31, 2017 Author Share Posted January 31, 2017 Extra workout (30.1.2017.):Heavy bag boxing: 20 minutes 70%; 10 minutes 4-5 punch combinations One rest of about 1 minute, to drink some water. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 1, 2017 Author Share Posted February 1, 2017 (edited) Today's training (1.2.2017.):Power clean: 85 kg x 3 PRFat gripz deadlift: 80 kg x 6; 100 kg x 3 PR; 100 kg x 2 x 2; 80 kg x 5Fat gripz hang clean: 50 kg x 5 x 3; 70 kg x 1Low bar squat: 105 kg x 3 x 3 Had to cut the training early, I got a headache. I'm very pleased with my clean progress, and I'm going to be focusing on thick bar a little bit, not gonna use Rolling thunder for some time, because when my hands are cold and dry I literally lose about 30% strength. Edited February 1, 2017 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 2, 2017 Author Share Posted February 2, 2017 Extra workout (2.2.2017.):Plank: 2:00 PR; 1:15 x 3 supersetSwiss ball superman: 2:00 x 4 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 4, 2017 Author Share Posted February 4, 2017 Yesterday's training (3.2.2017.):Wide(r) grip bench press: 100 kg x 9.5 PR Illegal wide bench press: 60 kg x 10 (slow reps and pause on the chest)Weighted chin up: 10 kg x 5; 15 kg x 5; 20 kg x 4; 25 kg x 3Weighted pull up: 25 kg x 3; 20 kg x 4; 15 kg x 5; 10 kg x 8; bw x 10Ez bar skullcrushers: 42.5 kg x 10 x 4 PR Rope cable upright row: full stack x 12 x 3 supersetRear delt fly machine: 45 kg x 15 x 3 Very satisfied with the wide grip progress, made progress every single week for 4 weeks. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 5, 2017 Author Share Posted February 5, 2017 Extra workout (4.2.2017.):Plank: 2:15 PR Stir the pot: 20 circles each side PR Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 5, 2017 Author Share Posted February 5, 2017 (edited) Today's training (5.2.2017.):Boxing: about 15 minutes at 60%Speed front squat: 60 kg x 2 x 8 (30 second rest)Snatch (full): 40 kg x 1 x 5; 50 kg x 1 x 10-15Reverse hyper: 35 kg x 20 x 3 PR Finally managed to do a technically ok snatch, with a full squat. Edited February 5, 2017 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 6, 2017 Author Share Posted February 6, 2017 (edited) Today's training (6.2.2017.):Incline bench press: 95 kg x 3 PR; Paused wide(r) grip incline: 80 kg x 5 x 3 PRFat gripz pull up: 10 x 5 (Fat Gripz on an already fat bar)Behind the neck seated press: 60 kg x 5 x 3EZ bar curl: 40 kg x 5; 50 kg x 5 x 3Dips: 10 x 3 Fast session, now I realize how much my grip got stronger. When I first got my fat gripz, I couldn't do 5 pull ups with them on a normal bar, now I'm doing sets of 10 on a fat bar with FG and not failing. Edited February 7, 2017 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 8, 2017 Author Share Posted February 8, 2017 Extra workout (7.2.2017.):Stability ball plank to pike: 20 x 5 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 8, 2017 Author Share Posted February 8, 2017 Today's training (8.2.2017.):Front squat: 102.5 kg x 3 PRPaused front squat: 90 kg x 3 x 3 PR Conventional deadlift: 135 kg x 3 x 3 (double overhand, warm up sets done with fat gripz)Leg extension: 20, 15, 15 @ 85-90% intensity supersetLeg curl: 20, 15, 15 @ 85-90% intensityCalf raise: 45 kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 9, 2017 Author Share Posted February 9, 2017 Extra workout (9.2.2017.):Plank: 2:32 PR supersetLying leg raise: 15 I was very sore from front squating and deadlifting, but still managed to get a 17 second PR, which I'm really satisfied with. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 10, 2017 Author Share Posted February 10, 2017 Today's training (10.2.2017.):Push ups (on fists): 30 x 4 PR supersetAverage band row: 15 x 4 A bit of deload, but a good, fast session anyway. I don't think I've ever done 30 push ups on my fists, and I've done it for 4 sets now, feeling great. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 12, 2017 Author Share Posted February 12, 2017 (edited) Today's workout (12.2.2017.):Pistol squats: 20 (10 each leg) PRPistol box squats: 15 each leg x 2Average band GM: 30 times (too easy, didn't bother to do any more)Stability ball sit ups: 30 x 5 PR (huge amplitude) I'm not feeling good today, I'm having some stomach and headache issues, had a bit much to drink yesterday with two of my friends that I haven't seen in a while, at least it's some work done, the pistol squats were hard. Edited February 12, 2017 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 13, 2017 Author Share Posted February 13, 2017 (edited) Today's workout (13.2.2017.):Rack press: 100 kg x 3; 110 kg x 4 PRIncline dumbbell press: 22.5 kg x 20 x 5 supersetFat grips pull ups: + 10 kg x 7 x 5; bw x 10 x 2 I had to go home after this, I felt sick. Gonna do biceps, triceps and shoulders at home and edit that in. Edit: No arm training, they are sore from the pull ups and presses. Edited February 14, 2017 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 14, 2017 Author Share Posted February 14, 2017 Extra workout (14.2.2017.):Plank: 2:49 PR Side plank: 40 seconds each side Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 15, 2017 Author Share Posted February 15, 2017 (edited) Today's training (15.2.2017.):Conventional deadlift: 150 x 1; 160 x 1; 170 x 0Snatch grip deadlift: 130 kg x 1 PR; 120 kg x 1; 110 kg x 3; 100 kg x 5 x 3Low bar squat: 115 kg x 3 x 3Reverse hyper: 37.5 kg x 20 x 3 PR All my life I'm having problems with my deadlift, when I was squatting 220 kg, my deadlift (sumo) was 215 kg, when it should have been around 250 kg. I blame it on bad muscle insertions in my lower back. Tried every single system of training there is, block periodization, Sheiko, Westside conjugate and it's always getting better, but about 2.5 times slower than my squat. I'm really disappointed at missing 170 kg, but I did a good snatch grip pull to counterweight it. Just gotta grind on... Edit: Seems like I've gotten injured on the snatch grip deadlift, my lat is hurting close to the upper tendon (part close to my armpit). Had some massage done, but it's still hurting. Hope it's not serious, it's slightly swollen, but it should be all good. Edited February 15, 2017 by Aleksandar Milosevic Quote Link to comment Share on other sites More sharing options...
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