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General strength and grip training


Aleksandar Milosevic

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Today's training (17.2.2017.):

Wide(r) grip incline bench press: 75 kg x 10 PR; x 8; x 7

Low pulley seated row: medium weight, strict x 10 x 3; heavy x 10 x 2

Skullcrushers: 45 kg x 15 PR; x 10; x 10
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Fat gripz hammer curls: 22.5 kg x 10 x 3

Front delt raises: 10 kg x 10 x 3
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Lateral delt raises: 10 kg x 10 x 3
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Rear delt machine: 55 kg x 15 x 3

Very good training session, gonna run a cycle of 3-4 weeks of "high volume" incline, like I did with my regular bench press with great results. 

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Extra workout (18.2.2017.):

Banded thoracic extension: 30 x 6 PR

Anti-rotation: 12 x 3; 15 x 2 each side

These extra sessions are helping my every single lift and boxing, posture, eliminating my back pain. Best thing I've done and I'm stupid for not doing it earlier.

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Today's training (19.2.2017.):

Heavy bag boxing: 15 minutes @ 70% intensity

Speed front squat: 72.5 kg x 2 x 8

Power snatch: 55 kg x 1 x 10

Dimmel deadlift: 105 kg x 20 PR; 90 kg x 20 + 45° hyper: bw x 20
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Lunge: bar x 20 x 3

Thoracic stability work is already paying off, snatching feels really good and stable and rock solid on front squats.



 

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Today's training (20.2.2017.):

Wide(r) grip bench press: 120 kg x 3 PR
Paused narrow grip bench: 105 kg x 3 x 3 PR


Chin up/pull up: 12; 10 x 4

JM press: 55 kg x 8; 60 kg x 8; 65 kg x 6 PR

Alternating shoulder press: bar x 20 x 3
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Biceps curl: bar x 15 x 3

I'm starting to feel tired, gonna have to do some kind of deload. 

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Extra workout (21.2.2017.):

Banded thoracic extension: 50 x 4 PR (average band)

Lying crunch with raised legs: 10 kg x 20 x 4

I'm gonna start using a stronger band.

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Today's training (22.2.2017.):

Low bar squat: 130 kg x 4 PR
High bar deep paused: 
90 kg x 3 x 3

Zercher lift
From the floor: 
60 kg x 3; 70 kg x 1: 80 kg x 1
To the knees than up: 80 kg x 5; 90 kg x 5; 100 kg x 3 PR
From the floor: 
60 kg x 5 x 2 (explosive)

Not a very long session, but an intense one, first time doing Zerchers, and I'm gonna do them a lot more from now on. My upper body feels like a solid object from all the extra work I'm doing, it's gonna lead to a deadlift PR of about 10 kilos next time I do it. Here's the video of the Zercher:

 

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Extra workout (23.2.2017.):

Strong band thoracic extension: 30 x 5 PR

Robert Baraban gripper
TNS:
7-7 x 20 x 3
Reverse grip: 4-4 x 15 x 3

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Today's training (24.2.2017.):

Incline bench press: 77.5 kg x 12 PR; x 9; x 7

Paused seated shoulder press: 65 kg x 10 PR; x 8; x 6
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Wide grip pull ups: 10 x 3 + low pulley row: stack x 12 x 2

Cable triceps extension (single handed): 2 x 20; 3 x 20; 4 x 20
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Cable hammer curl (s.h.): 2 x 20; 3 x 15; 4 x 10
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Lateral flies: 11 kg x 15 x 3

PR's just keep on coming, last week I did a hard 75 kg x 10 on the incline, now it get a 2.5 kg pr + 2 reps easy... Same thing with the shoulder press, last time I did those it went 60 kg x 8 x 3 without a pause... Just gotta stay injury free...

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Extra workout (25.2.2017.):

Strong band thoracic extension: 40 x 4 PR
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Anti-rotation: 20 x 4 PR

Robert Baraban adjustable gripper
TNS slow reps: 
4-4 x 20 x 4

Having some wrist pain from the cable arm work done yesterday, so that's not gonna be done anymore. My core feels like concrete from all this work.

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Today's training (26.2.2017.):

Front squat: 82.5 kg x 2 x 8

Power snatch: 50 kg x 1; 55 kg x 1; 60 kg x 1; 65 kg x 1; 67.5 kg x 1 All time PR

Reverse hyper: 40 kg x 20 x 3 PR


I'm having some problems with my right rectus femoris tendon (proximal). It's been bugging me since I did those lunges at the end of my training (19.2.) which was a real stupid idea, since I never do lunges and I was already tired. Lesson learned. I'm really happy about my snatch progress, since 60 kilos felt like a ton a couple of weeks ago.

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Today's training (27.2.2017.):

2 board bench press (paused): 120 kg x 3
Narrow bench press:
110 kg x 3 x 3

Fat gripz + regular chin ups: 10 + 5; 10 + 3; 7 +1
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Seated lateral raises: 10 kg x 12 x 4

One handed biceps curl: 25 kg x 8 x 3
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Triceps pushdowns: 30 kg x 10 x 3

 

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Extra workout (28.2.2017.):

Strong band thoracic extension: 50 x 4 PR
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Incline sit ups: 8 kg x 15 x 4

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4 hours ago, Durrs said:

A lot of PR's going on in here. Good work!

Thanks friend, glad someone's reading it! 

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Today's training (1.3.2017.):

Power clean: 87.5 kg x 3 All time PR
Clean high pull: 
120 kg x 3; 110 kg x 3 x 3

High bar squat: 90 kg x 5 x 3

I was feeling a bit under the weather, and the extra workout I did yesterday left my entire back so sore, I really didn't think I'll do the planned cleans. Guess I was wrong, but I'm pretty beat up, and I need to deload a bit.

 

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Today's training (3.3.2017.):

Wide(r) incline bench press: 80 kg x 10 PR; x 8; x 7;

Fat gripz one handed row: 27.5 kg x 20 x 3 (strict)

Seated supinated curls: 12.5 kg x 10 x 3
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Triceps extensions over the head and regular: heavy x 10 + 10 x 2; medium x 10 + 10
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Arnold press: 12.5 kg x 20 x 2

Had to get out of the gym fast today, and it didn't help that I hurt my back while doing a front lever after killing my back with rows (great idea).
Skipped yesterday's extra workout to give my body some rest.

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Today's training (6.3.2017.):

Incline bench press: 97.5 kg x 3 PR

Weighted pull ups: 10 kg x 5; 15 kg x 5; 20 kg x 5; 25 kg x 3 
Chin ups: 
25 kg x 5; 20 kg x 6; 15 kg x 8; 10 kg x 8; bw x 10

Dumbbell triceps extensions: 22.5 kg x 10 x 3
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Barbell biceps cheat curls: 50 kg x 10 x 3
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Bradford press: 50 kg x 8/ Lateral raises: 7.5 kg x 20

Incline moved really fast, but left 100 for another time. My left shoulder is hurt, I can't do a single dip. Huge PR on the cheat curls, my arms are strong as hell now.
 

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Today's training (8.3.2017.):

Front squat: 107.5 kg x 3 PR

Zercher from pins: 80 kg x 5; 90 kg x 5; 100 kg x 5 PR

Reverse hyper: 50 kg x 20 x 3


Went in, got 3 PR's and left :) Front squat was a true 10 rpe max. I need to continue working my back flexion and extension on the off days, since I feel rested now. Front squat maybe felt heavy because my pre workout meal was a single grapefruit :)

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Today's training (10.3.2017.):

Incline bench press: 82.5 kg x 10 PR; x 8; x 6;

Wide grip pull ups: 17 PR; 10; rope: 6; 10
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JM press: 50 kg x 8; 60 kg x 8 x 3

Plate curls: fat 5+5 x 12 PR; 


Short session, had to hurry up I had an exam. Back, chest and arm strength is phenomenal.

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Extra workout (12.3.2017.):

Static crunch: medium weight x about 30 seconds; 120 kg x about 10-15 seconds x 3

Banded static thoracic extension + reps: medium band x 30 sec + 20; strong band x 30 sec + 20 x 2

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Today's workout (12.3.2017.):

Dumbbell lunges: 22.5 kg x 20 x 2; 22.5 kg x 16

45° hyper with dumbbells: 20 kg x 10 x 3

I didn't have time to train today, had to study, did this session while training a client but it was really hard. I despise lunges.



 

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Today's workout (13.3.2017.):

Rack press: 115 kg x 5 PR 

Incline dumbbell press: 25 kg x 20 x 3 PR
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Hammer strength row: 70 kg x 15 x 3

Ez bar curls: 40 kg x 8; 50 kg x 6; 55 kg x 6
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Rope triceps extensions: 20 kg x 20 x 3

Fast, but very productive session.

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Today's workout (15.3.2017.):

Conventional deadlift: 170 kg x 1 All time PR; 140 kg x 3 x 3

Low bar squat: 110 kg x 5 x 3 

Reverse hyper: 20 kg x 25 x 2
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Slow 45° hyperextension: 10 x 2

Very happy about the pull, all the warm ups including 160 kg was done double overhand on a completely worn out bar. Used straps for the 170 kg pull, which is my best beltless conventional pull (my best is 215 kg with belt, but sumo). It's also a double bodyweight pull with no belt, which I'm happy about. The best thing about it is that it's a 10 kg PR from the last month, without a single session dedicated to deadlifting.

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Today's workout (17.3.2017.):

Wide(r) incline bench press: 85 kg x 10 PR; x 6 x 2

Heavy bag boxing: 15 minutes at 75% intensity (no rests)

Pull ups: 12 x 3

Seated curls/Zottman curls/Hammer curls: 10 kg x 15 x 3
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Tate press/Dumbbell extensions/Behind the head extensions: 10 kg x 20 x 3
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Lateral raises: 10 kg x 12 x 3

Good one, my shoulder pain is gone, even when boxing.

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