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Aleksandar Milosevic

General strength and grip training

102 posts in this topic

Thanks buddy, I'm doing a very similar thing, but I don't go side to side I just flex/extend. I'll put in some rotations after I get some more base strength. 

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Today's training (21.4.2017.):

Seated shoulder press: 75 kg x 10 lifetime PR; x 6; x 5

Hammer strength chest press: 45 kg x 15 x 3 PR (weight per side)
superset
Weighted chin ups: 10 kg x 12 lifetime PR; x 10 x 2

Supinated dumbbell biceps curl: 12.5 kg x 15 x 3
superset
Lying dumbbell triceps extension: 12.5 kg x 20 x 3
superset
Pec deck rear delt fly: 60 kg x 15 x 2 PR; 50 kg x 20

Seated press top set was very, very hard, due to a couple of factors: I missed the groove on the 1st rep, the bench is wobbly so I don't have a strong contact with the ground, I've hit the rack about 4 times on the way up... BUT, still managed to do it, and I've never been stronger on this exercise in my life. I'm very happy about the pec gains and chin up strength. Here's the video of the press: 

 

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