Aleksandar Milosevic Posted February 16, 2017 Author Share Posted February 16, 2017 Extra workout:Banded thoracic extension: 30 x 5Lying leg raises: 20 x 5 My lat is feeling better today, I'm relieved. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 17, 2017 Author Share Posted February 17, 2017 Today's training (17.2.2017.):Wide(r) grip incline bench press: 75 kg x 10 PR; x 8; x 7Low pulley seated row: medium weight, strict x 10 x 3; heavy x 10 x 2Skullcrushers: 45 kg x 15 PR; x 10; x 10 supersetFat gripz hammer curls: 22.5 kg x 10 x 3Front delt raises: 10 kg x 10 x 3 supersetLateral delt raises: 10 kg x 10 x 3 supersetRear 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 18, 2017 Author Share Posted February 18, 2017 Extra workout (18.2.2017.):Banded thoracic extension: 30 x 6 PRAnti-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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 20, 2017 Author Share Posted February 20, 2017 Today's training (19.2.2017.):Heavy bag boxing: 15 minutes @ 70% intensitySpeed front squat: 72.5 kg x 2 x 8Power snatch: 55 kg x 1 x 10Dimmel deadlift: 105 kg x 20 PR; 90 kg x 20 + 45° hyper: bw x 20 supersetLunge: bar x 20 x 3 Thoracic stability work is already paying off, snatching feels really good and stable and rock solid on front squats. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 20, 2017 Author Share Posted February 20, 2017 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 PRChin up/pull up: 12; 10 x 4JM press: 55 kg x 8; 60 kg x 8; 65 kg x 6 PRAlternating shoulder press: bar x 20 x 3 supersetBiceps curl: bar x 15 x 3 I'm starting to feel tired, gonna have to do some kind of deload. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 22, 2017 Author Share Posted February 22, 2017 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 22, 2017 Author Share Posted February 22, 2017 Today's training (22.2.2017.):Low bar squat: 130 kg x 4 PR High bar deep paused: 90 kg x 3 x 3Zercher lift From the floor: 60 kg x 3; 70 kg x 1: 80 kg x 1To 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: 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 24, 2017 Author Share Posted February 24, 2017 Extra workout (23.2.2017.):Strong band thoracic extension: 30 x 5 PRRobert Baraban gripper TNS: 7-7 x 20 x 3Reverse grip: 4-4 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 24, 2017 Author Share Posted February 24, 2017 Today's training (24.2.2017.):Incline bench press: 77.5 kg x 12 PR; x 9; x 7Paused seated shoulder press: 65 kg x 10 PR; x 8; x 6 supersetWide grip pull ups: 10 x 3 + low pulley row: stack x 12 x 2Cable triceps extension (single handed): 2 x 20; 3 x 20; 4 x 20 supersetCable hammer curl (s.h.): 2 x 20; 3 x 15; 4 x 10 supersetLateral 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... Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 25, 2017 Author Share Posted February 25, 2017 Extra workout (25.2.2017.):Strong band thoracic extension: 40 x 4 PR supersetAnti-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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 27, 2017 Author Share Posted February 27, 2017 Today's training (26.2.2017.):Front squat: 82.5 kg x 2 x 8Power 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted February 27, 2017 Author Share Posted February 27, 2017 Today's training (27.2.2017.):2 board bench press (paused): 120 kg x 3 Narrow bench press: 110 kg x 3 x 3Fat gripz + regular chin ups: 10 + 5; 10 + 3; 7 +1 supersetSeated lateral raises: 10 kg x 12 x 4One handed biceps curl: 25 kg x 8 x 3 supersetTriceps pushdowns: 30 kg x 10 x 3 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 1, 2017 Author Share Posted March 1, 2017 Extra workout (28.2.2017.):Strong band thoracic extension: 50 x 4 PR supersetIncline sit ups: 8 kg x 15 x 4 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 1, 2017 Share Posted March 1, 2017 A lot of PR's going on in here. Good work! 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 1, 2017 Author Share Posted March 1, 2017 4 hours ago, Durrs said: A lot of PR's going on in here. Good work! Thanks friend, glad someone's reading it! Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 1, 2017 Author Share Posted March 1, 2017 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 3High 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 3, 2017 Author Share Posted March 3, 2017 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 supersetTriceps extensions over the head and regular: heavy x 10 + 10 x 2; medium x 10 + 10 supersetArnold 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 6, 2017 Author Share Posted March 6, 2017 Today's training (6.3.2017.):Incline bench press: 97.5 kg x 3 PRWeighted 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 10Dumbbell triceps extensions: 22.5 kg x 10 x 3 supersetBarbell biceps cheat curls: 50 kg x 10 x 3 supersetBradford 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 8, 2017 Author Share Posted March 8, 2017 Today's training (8.3.2017.):Front squat: 107.5 kg x 3 PRZercher 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 1 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 10, 2017 Author Share Posted March 10, 2017 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 supersetJM 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 11, 2017 Author Share Posted March 11, 2017 Extra workout (12.3.2017.):Static crunch: medium weight x about 30 seconds; 120 kg x about 10-15 seconds x 3Banded static thoracic extension + reps: medium band x 30 sec + 20; strong band x 30 sec + 20 x 2 Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 12, 2017 Author Share Posted March 12, 2017 Today's workout (12.3.2017.):Dumbbell lunges: 22.5 kg x 20 x 2; 22.5 kg x 1645° 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 13, 2017 Author Share Posted March 13, 2017 Today's workout (13.3.2017.):Rack press: 115 kg x 5 PR Incline dumbbell press: 25 kg x 20 x 3 PR supersetHammer strength row: 70 kg x 15 x 3Ez bar curls: 40 kg x 8; 50 kg x 6; 55 kg x 6 supersetRope triceps extensions: 20 kg x 20 x 3 Fast, but very productive session. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 16, 2017 Author Share Posted March 16, 2017 Today's workout (15.3.2017.):Conventional deadlift: 170 kg x 1 All time PR; 140 kg x 3 x 3Low bar squat: 110 kg x 5 x 3 Reverse hyper: 20 kg x 25 x 2 supersetSlow 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. Quote Link to comment Share on other sites More sharing options...
Aleksandar Milosevic Posted March 17, 2017 Author Share Posted March 17, 2017 Today's workout (17.3.2017.):Wide(r) incline bench press: 85 kg x 10 PR; x 6 x 2Heavy bag boxing: 15 minutes at 75% intensity (no rests)Pull ups: 12 x 3Seated curls/Zottman curls/Hammer curls: 10 kg x 15 x 3 supersetTate press/Dumbbell extensions/Behind the head extensions: 10 kg x 20 x 3 supersetLateral raises: 10 kg x 12 x 3 Good one, my shoulder pain is gone, even when boxing. Quote Link to comment Share on other sites More sharing options...
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