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Aleksandar Milosevic

General strength and grip training

102 posts in this topic

Posted (edited)

Today's training (19.3.2017.):

Jefferson deadlift: 90 kg x 5 x 3 each leg

Average band 45° hyper: 20 x 3 PR; bw x 20 x 3

Only two exercises, I had to cut the training short because of the biggest lower back pain I've ever felt in 10 years of weight training. I've completely exhausted my lower back, started cramping, couldn't stand or sit, I was basically in agony and thought I got a hernia. It lasted about 20 minutes, and went away completely. Now I'm feeling great :)

Edited by Aleksandar Milosevic

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Today's training (20.3.2017.):

Wide(r) grip bench press: 120 kg x 3
Paused wgbp (legs up): 90 kg x 5 x 3

Chest supported row: 60 kg x 8 x 3

Ez bar skullcrushers: 60 kg x 6 PR; x 4; 50 kg x 10 x 2
superset
Straight bar cheat curl: 52.5 kg x 10 x 3

I did this workout yesterday (I'm writing this on the 21st), and I've made a mistake, I should have gone for 122.5 kg on the bench press, but since I barely did 120, I don't think it would go that well. My warm up wasn't good enough. I'm aiming for 125 kg for the next month tho. Triceps is very sore from the lower rep skullcrushers followed by 2 sets of 10, so I'll continue structuring the triceps work like that, 2-3 heavy sets + 2 rep sets.

 

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Today's training (22.3.2017.):

Low bar squat: 132.5 kg x 3 PR
High bar squat: 110 kg x 3 x 3

Reverse hyper: 60 kg x 20 x 3 PR

Squat was very heavy, I've gotten lazy with the assistance work, it needs to have a lot more direct quad assistance work, same thing with my chest training. 

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Friday's training (24.3.2017.):

Incline wide(r) bench press: 90 kg x 7; x 5; x 6

Fat gripz pull ups: 15, 12, 10

Seated supinated curls: 12 kg x 10 x 3
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Cable triceps extensions (one hand): 5 plates x 12 x 3
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Dumbbell constant tension shoulder press: 12 kg x 20 x 3

I think I would go 90 x 10 with a better warm up and pre workout nutrition, but it's fine.

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Today's training (26.3.2017.):

Jefferson deadlift: 95 kg x 10 x 3 PR (5 times each leg)

Average band 45° hyper: 20 x 4 PR; 
bw x 20

Leg raises: 15 x 5 PR

Good session, managed to do more banded extensions without cramping.

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Today's training (28.3.2017.):

2 board narrow grip bench press: 122.5 kg x 3 PR

Dumbbell flat press (elbows out): 32.5 kg x 15 x 2 PR; 
x 10
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Fat gripz low pulley row: 75 kg x 10 x 3 PR

Cable triceps extension: stack x 20 x 4 PR
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Lu Xiaojun laterals: 10 kg x 12 x 3
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Seated low pulley curls: 15 kg x 15 x 3

I'm constantly finding new ways to progress. My triceps is really strong right now, for the 1st time in my life my chest feels weaker than my triceps. I'm putting some chest work into every session from now on (mostly flat dumbbell, chasing for rep records, or amrap in 3 sets).

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Posted (edited)

Today's training (29.3.2017.):

Good morning: 105 kg x 3 PR

Squat machine: 270 kg x 10 x 3 PR

Reverse hyper: 65 kg x 20 x 3 PR


Very good session, good mornings were done beltless and to the point where my torso is parallel to the floor.

Edited by Aleksandar Milosevic

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Today's training (31.3.2017.):

Seated shoulder press: 70 kg x 10 lifetime PR; x 7; x 6

Weighted pull ups: 20 kg x 7 PR; x 6; x 6

Rope pull ups: 10, 12, 12 PR
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JM press: 65 kg x 8 x 3 PR

Face pulls: medium x 20; heavy x 20; medium x 20

Great workout, 70 x 10 was a true 10 rep max, it's gonna be hard to progress weekly on it, but I'll try my best to get to 80 x 10 in 4 weeks.
 

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Today's training (2.4.2017.):

Heavy bag boxing: 10 minutes, 60% intensity

Jefferson deadlift: 100 kg x 10 x 3 PR

45° hyperextension: average band x 20 x 5 PR

Banded abdominals: 
20, 15, 12, 10

Jump rope: 3 minutes

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Today's training (3.4.2017.):

Incline bench press: 100 kg x 3 PR

Hammer strength chest press: 
30 kg x 10; 45 kg x 10; 50 kg x 10; 55 kg x 10 PR (weight per side)
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Chest supported row: 50 kg x 10; 70 kg x 8 x 3

Biceps dumbbell curl/hammer curl: 17.5 kg x 15 x 2 PR
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Lying dumbbell triceps extension: 17.5 kg x 15 x 2 PR
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One handed dumbbell lateral raise: 17.5 kg x 10 PR

Incline reps were really ugly, and the reason for that is my horrible nutrition in the last 2-3 weeks, I'm eating about 2 meals per day, and my protein intake is about 50-80 grams daily, which is horrible, I'm gonna do something about it, starting from tomorrow. Everything else went fine.

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Today's training (5.4.2017.):

Front squat: 110 kg x 3 lifetime PR; 90 kg x 3

Zercher squat from pins: 110 kg x 5 lifetime PR (had at least 5 more reps)

Reverse hyper: 70 kg x 20 x 3 PR
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Standing abs: medium x 15 x 2; with rotation: medium x 20

Front squat was like a ton, but still managed to do it. I'm impressed how strong I've got in the Zercher, + 10 kg in a month, without training it.
 

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Today's training (7.4.2017.):

Heavy bag boxing: 20 minutes, 65% intensity, 1 minute break (mobile phone)

Seated shoulder press: 72.5 kg x 10 PR; x 7 x 2

Weighted wide grip pull ups: 15 kg x 9 PR; x 7 x 2
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Dumbbell flat press (elbows out): 32.5 kg x 12 x 3

Kettlebell hammer curl (handle grip): 12 kg x 15 x 2 PR
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Narrow push ups: 20 x 2

Good session, my boxing technique is great, shoulder press felt easy, everything went great. 5 hours of sleep and 0 grams of carbs in almost 36 hours pre workout.

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Today's training (9.4.2017.):

Lap running: 15 laps x 250-300 meters, 65-70% intensity, lifetime PR

Movement complex:

Forwards and backwards movement in guard: 4 lengths
Backwards running: 2 lengths
Medium skip: 2 lengths 
 

Shadow boxing: 3 x 3 minutes
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Jump rope: 3 x 1 minute

Some conditioning, a pipe has burst in my gym, so I couldn't train there. My conditioning is pretty good, considering I'm never doing any conditioning work.

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Today's training (10.4.2017.):

Dumbbell floor press: 35 kg x 20 lifetime PR; x 15; x 12

Dumbbell row: 35 kg x 20 x 3 PR
superset
Dips: 20 x 3 (very good)

Savickas lateral raises: 8 kg x 15 x 2

Band biceps + triceps: 50 reps each

Good session, in a "fancy" gym where the heaviest dumbbell is 35 kg, that's why I did all the high reps. I was amazed at my floor press strength since I haven't done them with dumbbells in a long time, same thing with dips, I never do them. Savickas lateral raises are regular lateral raises done sitting on the floor with your legs straight, they are brutal!

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Today's training (12.4.2017.):

Conventional deadlift: 165 kg x 1 DO, 175 kg x 1 PR straps
Deficit conventional deadlift: 130 kg x 5 x 3

Reverse hyper: 72.5 kg x 20 x 3

I'm feeling very good about my deadlift, it's 2 x bw + 5 kg now, and I think I got 182.5-185 kg in me at the moment. Weight felt about 30% lighter than the 170 kg one month ago. Gym still smells like shit, because a sewage pipe burst, so it's not really a good place to be for a long time, that's why I kept it short - but productive.

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Today's training (14.4.2017.):

Handstand push ups: 10 x 3 PR

Narrow dips: 20 x 3 PR
superset
Towel + regular pull ups: 10 + 5; 12; 6 + 6

Handstand push ups were done with my father holding my legs so my heels are in line with my head, pretty tough exercise. Towel pull ups really beat my fingers up, but they were also good. Still not going to the gym because of the unhygienic conditions.

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Extra workout (15.4.2017.):

Neck extension/flexion/lateral movement: 20/20/20 x 3
superset
Average band shrugs: 20 x 3 

Exercise ball sit ups: 30 x 3

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Today's training (16.4.2017.):

Banded good morning: average + strong band x 20 x 5 (straight legs)

Fat Gripz dumbbell lunges: 15 kg x 10 x 3 (each leg)

Exercise ball sit ups + rotations: 30 + 40 x 3 

Happy Easter to everyone, hope everyone stays healthy and strong! 

Workout was done at home, didn't bother going to the gym on Easter, and it was raining heavily.

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Today's training (17.4.2017.):

Bench press: 122.5 kg x 1.5 fail; 125 x 1; 130 kg x 0

2 board paused bench press: 110 kg x 3 x 3
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Low pulley rows: 105 kg x 10 x 2 PR; 60 kg x 15

Barbell cheat curl: 55 kg x 10 x 3 PR
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One handed cable triceps extension: medium x 15 x 4

Upright rows wide+narrow: 15+15 x 3

Bench press didn't go well at all, problem being that I've thought that I'm doing rack presses today, but the plan called for benching. I have a lot different mindset going into bench pressing and any other max effort exercise. I need to be a lot better prepared for the bench press, and I wasn't. Nevermind, I need to put 2 board bench presses after every max effort exercise.
 

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Extra workout (18.4.2017.):

Neck flexion/extension/lateral movement: 30/30/20 x 3
superset
Average band shrugs: 25 x 3

I'm having some problems with neck movements, I got benign paroxysmal positional vertigo, so every set of neck exercise I do creates huge sweating, nausea and generally horrible feeling. I'm gonna transfer into neck bridges and front bridges, they don't bother me that much.

 

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Today's training (19.4.2017.):

Low bar back squat: 135 kg x 2 PR

Front squat: 80 kg x 5 x 5 PR

Reverse hyper: 75 kg x 20 x 3 PR 
superset
Rolling thunder: 30 kg x 5; 40 kg x 5; 50 kg x 5

I've miscalculated again, I thought good morning was up today, not squats. Still a PR, but I wanted to hit 3 reps, and I could have, just hit a bit of a mental block in the 3rd rep, almost like I didn't really care to do it, first 2 reps were really fast. And I've said it the last time I did my squats, that I need more direct leg work, and it still stands. Back feels really solid tho. Did some RT without chalk, last set was pretty hard, but my hands were so sweaty the entire handle was wet.

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Extra workout (20.4.2017.):

Wrestler bridge: 15 x 3
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Neck planks: 15 x 3
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Strong band shrugs: 15 x 3

 

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Loving all the neck work dude! Most under trained but extremely important muscle group in the body IMO. 

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I wanted to ask you about your neck size man, I saw you did A LOT of neck work. You can give me some advice too, what did you find that works the best, exercise, rep and set wise. Thanks!

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What I found works the best is 3-5 sets where I roll my forehead side to side on the pad of a bench press from my knees at a slow controlled speed to burnout and then hold just a "plank" until that burns out and that's 1 set. For the back of my neck I flip around so I'm now facing the ceiling and again roll the back of my head side to side until burnout. For rear neck work using this method i alternate between rear head rolls and just straight lifts where I pull my butt off the ground and essentially lever my torso with the back of my head on the side of the bench pad. Again until burnout and 3-5 sets. I used to use a 4 way neck machine at a very high frequency but it started to hurt my spine between my shoulder blades area for some reason. This bridge type neck work seems to be the best IMO and I've put a solid inch on my neck since I started training it a lot about 9 months ago. It responds quickly because it's so under trained. Frequency is the best for strength and size when it comes to neck so shoot for 3-5 set sessions 3x/week. All the best in your training brother I hope this helps.

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