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General strength and grip training


Aleksandar Milosevic

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Today's training (1.5.2018.):

Weighted dips: 30 kg x 17 PR; 30 x 5 - pec tear

Well, this one didn't work out nicely. I had some pain in my pec a week or two ago, but it wasn't bad and I could train. On 28th I did a chiropractic treatment on my dad, which lasted about a hour and a half and at the end, I tweaked my pec while adjusting his back, so I that didn't heal up and now I tore it, but just a little bit. Heard a big pop on the 5th rep and went home. It's painful, but I'm getting better and my range of motion is back. 

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Today's training (3.5.2018.):

Rolling thunder: 47.5 kg x 20 all time PR; x 8


Thumbless RT: 35 kg x 15 x 3 all time PR

Back squat: 70 kg x 5; 85 kg x 5; 100 kg x 3; 110 kg x 3

Triceps extension/biceps curl/shoulder press: medium x 15 x 3/12.5 kg x 10 x 3/12.5 kg x 15 x 3

Standing rope abs: 4 sets of 15-20
superset
Lying knee raises: 20 x 4

No rest for the wicked - my pec feels better, but still hurts. I can't do pull ups nor nothing chest dominant...for now.

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Today's training (5.5.2018.):

Rolling thunder: 47.5 kg x 20; x 8

Thumb dominant RT: 35 kg x 15 x 3

Hex bar deficit deadlift: 150 kg x 3 x 3 PR

Triceps rope extension: full stack x 12 x 3
superset
Hammer curls: 12.5 kg x 12 x 3
superset
Shoulder press: 12.5 kg x 12 x 3
superset
Dumbbell bench press: 5 kg x 12 x 3

Great training today, felt really good on the hex bar. Pec still hurts, but it's getting better.

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Home training (7.5.2018.):

Kneeling push ups: 15 x 3
superset
Dumbbell bent over row: 15 kg x 12 x 3

Lunge: 12 x 3 per leg

Lower abs: 30 x 3

Just an easy session done at home, my chest feels ok, but still need some time to go 100%.

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Today's training (9.5.2018.):

DO deadlift: 150 x 1; 170 kg x 1 all time PR; 150 kg x 3 x 3 + 10 second hold

Seesaw press: 27.5 kg x 16 x 3 PR; 20 kg x 20 x 3

Roman chair: 3 plates x 15 x 2; 3 x 10 x 3 + 10 bw on the last 2 sets

No other grip work today. I'm very pleased with the 170 kg double overhand, almost ripped my nail out, but it didn't happen. The sets with 150 just put a final nail on the coffin and fried my hands.

Edited by Aleksandar Milosevic
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Training (11.5.2018.):

Dumbbell bench press: 22.5 kg x 15 x 4
superset
Dumbbell bent over row: 22.5 kg x 15 x 4

Ez bar skullcrushers: 30 kg x 12 x 3
superset
Ez bar biceps curl: 30 kg x 12 x 3

Seated lateral raises: 12.5 kg x 12 x 3; 10 kg x 15

Rolling thunder: 48.75 kg x 20 all time PR; x 8

Thumbless RT: 36.25 kg x 15 x 3 PR

I'm changing the way I train, it's gonna be a mix of intensity days (upper and lower) and volume days. 

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Today's training (13.5.2018.):

High bar squat: 80 kg x 10 x 4 volume PR

RDL: 70 kg x 10 x 3

Rolling thunder: 50 kg x 8 R x 6 L

Thumb dominant RT: 37.5 kg x 15 x 3 PR

Roman chair abs: 
4p x 20 all time PR; x 10; x 12; drop set 4321 x 5

Toe raises: 20 x 3

Haven't done 10 rep squats in about 6-7 years, but it didn't feel too bad. Gotta get some volume in. Very disappointing RT performance today, but I've slept for 4 hours today + went to the gym straight after work. Roman chair is being done differently, all the reps are done with constant tension, since that was my weakness.

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Today's training (15.5.2018.):

Military press: 80 kg x 1 PR; 50 kg x 8 x 2

JM press: 50 kg x 5; 60 kg x 5 x 3; 50 kg x 8
superset
Barbell biceps curl: 40 kg x 10 x 3

Lat pulldown: full stack x 5; heavy x 6; medium x 10 x 2
superset
Barbell shrugs: 50 kg x 20 x 3

Rolling thunder: 50 kg x 8; x 3

Thumbless RT: 37.5 kg x 15 x 3

There's no other exercise that hits the triceps as hard as JM press. Very satisfied with the military press.

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Today's training (17.5.2018.):

Front squat: 110 kg x 1 PR; 120 kg x 0; 115 kg x 0; 90 kg x 5 x 2

45° hyperextension: 32 kg x 5; 50 kg x 5; 80 kg x 5 x 5 PR

Ab chair: full stack x 5 x 3 (negatives); 2 drop sets to failure
superset
Side bends: 32.5 kg x 15; 17.5 kg x 30; 17.5 kg x 20 (slow reps)

Believe it or not, this training took 2 and half hours. I was fooling around way too much.

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Today's training (19.5.2018.):

Dumbbell bench press: 27.5 kg x 15 x 4
superset
Dumbbell bent over row: 27.5 kg x 12 x 4

Ez bar skullcrushers: 40 kg x 12 x 4
superset
Ez bar biceps curl: 40 kg x 10 x 3

Lateral raises: 12.5 kg x 15 x 4

Rolling thunder: 51.25 kg x 8; x 3

Thumb dominant RT: 37.5 kg x 15 x 3

Chest feels ok, still gonna skip the max effort work on the next workout. Just gonna test it out in the 90% range.

 

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Today's training (21.5.2018.):

High bar squat: 82.5 kg x 10 x 5 volume PR

RDL: 82.5 kg x 10 x 4

Rolling thunder: 52.5 kg x 8; x 3

Calf raises: 60 kg x 12; 30 kg x 12 x 3
superset
Thumbless RT: 38.75 kg x 15 x 3

Leg raises: 11.5 kg x 15 x 3



 

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Today's training (23.5.2018.):

Rolling thunder: 53.25 kg x 8 right PR; 53.25 kg x 6 left (hurt index finger); x 3 both

Reverse band bench press: 132.5 kg x 1 PR;

JM press: 62.5 kg x 5 x 4 PR; 60 kg x 5
superset
Low pulley row: heavy x 5 x 4

Klokov press: 50 kg x 8 x 3 volume PR
superset
Barbell biceps curl: 50 kg x 5 x 3

Thumb dominant RT: 38.75 kg x 15 x 3

Ab chair: full stack x 5 x 3 (negatives); 7 x 4 + 5 x 4 + 3 x 10; 3 x 12; 2 x 12

A lot of work today, chest is feeling fine. My left index finger is swollen and doesn't permit normal grip.

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Today's training (25.5.2018.):

Bellow the knee rack pull: 170 kg x 1 (DO held for 10 seconds); 190 kg x 1; 200 kg x 1 all time PR

Low bar squat: 100 kg x 5; 110 kg x 5 x 3 

Hanging leg raise: 15 x 5

Donkey calf raises: 30 x 3

Extremely satisfied with my performance, went to training after work, being awake for 30+ hours. Never pulled as much from below my knees, it's my weakest point, squats felt very easy too. 

Edited by Aleksandar Milosevic
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Today's training (27.5.2018.):

Dumbbell bench press: 32.5 kg x 15 PR; x 12 x 2; 22.5 kg x 10 x 2 paused/slow
superset
Wide grip pull ups: 12 x 3; Very wide pulldown: medium x 12 x 2

Ez bar skullcrusher: 42.5 kg x 10 x 4
superset
Rolling thunder: 55 kg x 8 PR; x 3

Seated lateral raises: 12.5 kg x 12 x 3
superset
Thumbless RT: 40 kg x 15 x 3 PR

Training continued later:

Dumbbell biceps curl: 20 kg x 20 x 3

Ab wheel: 20, 16 (stopped because of triceps and back pain)

Never felt stronger in my life.

 

Edited by Aleksandar Milosevic
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Today's training (29.5.2018.):

High bar squat: 85 kg x 10 x 5 volume PR

RDL: 85 kg x 10 x 4

Rolling thunder: 56.25 x 8 PR; x 3

Thumb oriented RT: 40 kg x 15 x 3 PR
superset
Hanging leg raise: 15 x 3
superset
Kneeling cable abs: stack x 15 x 3

Toe raises: 30 x 3

Feeling great, I'm almost doing my RT max (57.5 kg) for reps now. I expect a huge gain at the end of this cycle.

 

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Today's training (31.5.2018.):

Incline bench press: 105 kg x 1 PR; 110 kg x 0; 90 kg x 3 paused

JM press: 65 kg x 5 x 5 PR
superset
Hex bar row: 90 kg x 5 x 5

Rolling thunder: 57.5 kg x 8 right; x 6 left PR; x 3
superset
Behind the neck press: 55 kg x 8 x 3 volume PR

Thumbless RT: 41.25 kg x 15 x 3 PR

Ez bar biceps curl: 
40 kg x 8 x 2 

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Today's training (3.6.2018.):

Zercher squat: 150 kg x 1; 160 kg x 1; 170 kg x 1 all time PR

45° hyperextension: 80 kg x 5 x 4

Ab chair: 6 plates x 10 x 2; x 7
superset
Toe raises: 20 kg x 15 x 3
superset
Hanging leg raise: 15 x 2

I'm thrilled with the Zercher performance, 2x bodyweight, beltless with no protective equipment. Skipped grip work today, I was in a hurry.

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Today's training (5.6.2018.):

Dumbbell bench press: 32.5 kg x 15 x 2 volume PR; x 14; 22.5 kg x 10; x 12
superset
Wide grip pull ups: 16 PR; 12 x 2; Wide pulldowns: medium x 12; heavy x 12

Rolling thunder: 58.75 kg x 5 R x 4 L; x 3

Thumb oriented RT: 41.25 kg x 15 x 3 PR

EZ bar skullcrusher: 45 kg x 10 x 4 volume PR
superset
EZ bar biceps curl: 45 kg x 8 x 3; 40 kg x 12

Hanging leg raise rotations: 15 x 3
superset
Kneeling abs: full stack + 10 kg x 15 x 3

I've had intense pain in my forearms from the Zercher max two days ago, so that messed with my RT numbers. Also, the humidity in the gym is insanely high, and it's harder for me to train. Gonna give it one more shot and try to get 8 reps in, if not, I'm switching to 3s.

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Today's training (7.6.2018.):

High bar squat: 87.5 kg x 10 x 5 volume PR

Rolling thunder: 60 kg x 3; x 1

Thumbless RT: 42.5 kg x 15 x 3

Pacquiao ab superset: 11 exercises x 50 reps, non-stop

Toe raises: 25 kg x 15 x 3

The humidity in the gym is really messing with my grip work, since my 1st rep feels solid as a rock, and every next rep feels worse and worse, since my hand sweats.
 

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Today's training (9.6.2018.):

Spoto press: 120 kg x 1 PR; 100 kg x 7 narrow grip/regular bench

JM press: 67.5 kg x 5 x 5 PR
superset
Seated chest supported row: 90 kg x 8 x 5

Standing BTN press: 57.5 kg x 8 x 3
superset
Dumbbell biceps curl: 27.5 kg x 6 x 2

I had some vertigo today, really didn't feel well, training went great.

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Today's training (11.6.2018.):

Deficit hex bar deadlift: 170 kg x 1; 180 kg x 1 PR

Low bar squat: 112.5 kg x 5 x 3 PR

Rolling thunder: 61.25 kg x 3; 

Ab wheel: 
20 reps (lower ab pain)

Hanging leg raise: 3.5 kg x 15 x 3

Humidity is really killing my RT numbers, my hands get very sweaty, especially my right thumb, which constantly slips. First rep feels like nothing, then it gets hard.

Edited by Aleksandar Milosevic
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Today's training (13.6.2018.):

Dumbbell bench press: 31.5 kg x 20 PR; x 15; x 12; 22.5 kg x 15 x 2 very slow
superset
Wide grip pull ups: 17 PR; 12 x 2; Wide grip pulldown: medium-heavy x 12 x 2

Rolling thunder: 62.5 kg x 0 both hands

EZ bar skullcrusher: 47.5 kg x 10 x 4 volume PR
superset
Dumbbell hammer curls: 17.5 kg x 12 x 4
superset
Constant tension lateral raises: 10 kg x 10 x 3

Kneeling abs: full stack x 15; full stack + 10 kg x 12 x 3

Really disappointed by the RT performance, I did feel kinda spent (extreme humidity in the gym, after a rainstorm, I couldn't breathe) but everything else went good. I feel that both the program and the environment are causing bad performances at 90%+ weights. And it feels really frustrating, not knowing if I'll pull something for 3 reps or none until I get in the gym. The program so far never made me strain and used submaximal weights, which is fine, but now I feel positive that there has to be 90%+ work, and some supramaximal negatives involved, to teach you how to strain. But ever since the very hot, humid days started, my RT training is super inconsistent, and it didn't happen before. Maybe my CNS is beat up, since I'm training very hard. I also really dislike the friction part of Rolling thunder training, and my opinion is that the surface should have a texture, and not be slippery, since it's a display of grip strength, not a display of correct use of chalk or stars aligning to get the proper humidity and weather conditions in order to give it your all. The worst feeling is having the strength to do the lift, but the hand slips from the handle from the lack of friction, and that's making me really angry. I don't want to think about chalking the damn thing just right, preparing my hands etc., I just want to grip and rip. This is a bit of a rant, since I'm very disappointed in both the training and the weather/strength connection and I will probably change something up, focus on crush or pinch in the next few weeks. Everything else is going great, feeling strong as an ox. Rant over.

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Aleksandar, you really need learn how to chalk properly if you want to be good in grip sport. There's no other way.

With that said, chalking the Rolling Thunder is very easy, just rub in as much chalk you can on the handle. Rub in your hands and wipe off all the excess chalk from the hands. Your hands should only have a very thin layer of chalk, it's dry hands you want to attain. As you go along and lift with the handle the chalk will "settle" on the surface.
I have never had any problems chalking the RT, it's very simple, it takes one minute, or even less.

 

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When I did that in the past, it felt extra slippery, but I will give it one more shot. I never had problems with it in my 8-20 rep sets, but they were done while the weather was still nice, not humid hell on Earth like now. Today I could barely breathe while training and felt nauseous the entire time. When I had access to an axle, I NEVER had those issues. Chalk up, grip and rip. Never have I felt that my failure to lift was because of chalking or weather etc., only because I'm simply not strong enough. 95% of my failed reps on the RT I feel are caused by handle being slippery, and I'm really an objective person. That's why I'm feeling frustrated, I feel strong, I know I have the weight for 3 reps, and then I can't move it off the floor. If I lift it with two hands, I can hold it at the top for 15 seconds.

Mr. Laine helped me a lot, and he developed the program I'm doing now, and I don't mean to sound ungrateful, but I had some questions and issues, and he saw every PM I've sent and didn't respond to a single one, so I kinda feel left hanging. Maybe he's very busy or God forbid something happened to him, but I think I'm gonna do this cycle till the end and develop my own routine with the experience I've had till now. 

I am going to buy a revolving handle from Russian company Silarukov, since the texture looks very good to me, and feels like it would eliminate the main problem I have with the RT, and that's friction. I'm also gonna get a wrist wrench type of handle that they have, and train on that too.

Thank you a lot for your response, I'm gonna listen to your advice about the chalking and I'll let you know about the results.

 

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27 minutes ago, Aleksandar Milosevic said:

When I did that in the past, it felt extra slippery, but I will give it one more shot. I never had problems with it in my 8-20 rep sets, but they were done while the weather was still nice, not humid hell on Earth like now. Today I could barely breathe while training and felt nauseous the entire time. When I had access to an axle, I NEVER had those issues. Chalk up, grip and rip. Never have I felt that my failure to lift was because of chalking or weather etc., only because I'm simply not strong enough. 95% of my failed reps on the RT I feel are caused by handle being slippery, and I'm really an objective person. That's why I'm feeling frustrated, I feel strong, I know I have the weight for 3 reps, and then I can't move it off the floor. If I lift it with two hands, I can hold it at the top for 15 seconds.

Mr. Laine helped me a lot, and he developed the program I'm doing now, and I don't mean to sound ungrateful, but I had some questions and issues, and he saw every PM I've sent and didn't respond to a single one, so I kinda feel left hanging. Maybe he's very busy or God forbid something happened to him, but I think I'm gonna do this cycle till the end and develop my own routine with the experience I've had till now. 

I am going to buy a revolving handle from Russian company Silarukov, since the texture looks very good to me, and feels like it would eliminate the main problem I have with the RT, and that's friction. I'm also gonna get a wrist wrench type of handle that they have, and train on that too.

Thank you a lot for your response, I'm gonna listen to your advice about the chalking and I'll let you know about the results.

 

Are you using the first or second generation handle? I haven't tried the first generation but on pictures it looks a bit different than the second. 

Chalk makes all the difference with the second gen handle though. Gives me about 2 kg more on max attempts.

It's easy to overtrain on thick bar, keep that in mind. Rest for a few weeks and try again. I personally have better success with heavier lifts, low reps than high reps with thickbar. I know most people swears by high reps with thickbar but it never really worked for me. Holds seems to work better though.

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