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Aleksandar Milosevic

General strength and grip training

134 posts in this topic

Today's training (19.5.2017.):

Weighted dips: 25 kg x 10 x 3 lifetime PR

Incline paused bench press: 70 kg x 10 x 3 
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Lat pull down (supinated, paused): 70 kg x 10 x 3

Narrow speed bench press: 40 kg x 30 x 3
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Biceps curl: 40 kg x 15 PR; 30 kg x 20; 20 kg x 30
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Lateral raises: 7.5 kg x 30 x 3 

Very brutal session, with huge volume, my arms were fried. I had to pause on 17.5. since I had my visa hearing, and I've gotten my visa, so USA here I come (again).

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Extra workout (20.5.2017.):

Exercise ball neck bridges: 30 x 3 PR
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Plank neck rotations + flexion: 20 + 20 x 3 PR

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Today's training (21.5.2017.):

Zercher squat: 102.5 kg x 5 x 3 PR

Dumbbell Bulgarian split squat: 20 kg x 5 x 3 PR

Trunk lateral flexion (barbell): 
20 kg x 15; 40 kg x 10; 50 kg x 10 PR (each side)

Reverse hyper: 35 kg x 1 minute set x 2 (35 reps)

Very hard session, Zercher's were brutal...

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Today's training (22.5.2017.):

Rack press: 125 kg x 3 PR

Military press: 70 kg x 3 + 50 kg x 5 PR; (65 kg x 5 + 50 kg x 5) x 2
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Low pulley row (supinated): full stack x 10; 80 kg x 10; medium x 15; light x 20 (slow)

Hammer curls: 12.5 kg x 20 x 3
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One handed cable triceps extension: 5 plates x 20 x 3
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Lying flat chest flies: 12.5 kg x 15 x 3

Haven't done standing military press since 2015., so I'm satisfied, rack presses were moving great too, especially since the 122.5 kg a month ago was a true 3RM.

 

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Extra workout (23.5.2017.):

Lying neck extension: 30 second static, followed by 10 reps - 3 sets
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Lying neck flexion: 30 second static, followed by 10 reps - 3 sets

My father gave me resistance with his hands, it was a very tough workout, and my neck is very sore.

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Update (24.5.2017.):

The gym I'm training in has been flooded (a pipe burst) so I won't be able to do my regular training for a few days. I think I'll do some gripper stuff at home + bodyweight exercises.

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Today's training (25.5.2017.):

Squat: 135 kg x 1 (injury)

Reverse hyper: 30 kg x 20 x 3

Seated lat machine abs: medium x 20 x 3

I went to the gym, opposed to my feeling, and I've injured my back on the squat. I wanted to do a triple with 135, at the top, after the 1st rep I felt a sharp pain in my lower back, when I went down for the 2nd rep, I felt another stab halfway down, and one more in the hole. Good thing it wasn't serious, but I still have problems bending over (27.5.2017.).

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Extra workout (26.5.2017.):

Maximal ROM neck flexion: 25 x 3
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Maximal ROM neck bridge: 25 x 3

Both were performed using an exercise ball. Very tough.

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Posted (edited)

This week's training (28.5. - 3.6.2017):

Sunday:
Dips: 20 x 3
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Thick bar pull ups: 12; 10; 11

Monday:
Goblet squat: 17.5 kg x 20; 22.5 kg x 20 x 3

Tuesday:
Hanging leg raises: 
15 x 5

Wednesday:
Push ups: 30 x 3 all time PR

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Average band rows: 20 x 3 per hand
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Rope skipping: 8 minutes total, with three 1 minute breaks

At home, later:
Partner resisted:
Head rotations: 
15 reps per side x 3
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Neck flexion: 20 reps x 3
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Neck extension: 20 reps x 3

Thursday:
50 meter hill sprints: 10 sprints, rest while jogging back - PR

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Rope skipping: 6 minutes


Friday:
Plank (feet on exercise ball): 1:30 x 3
Sit ups: 30 x 3

Saturday:
Dips: 30 all time PR; 
22; 21
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Thick bar pull ups: 15 PR; 12; 12
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Rope skipping: 120 skips x 3, high intensity
 

Edited by Aleksandar Milosevic

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