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Aleksandar Milosevic

General strength and grip training

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Aleksandar Milosevic

I think it's 2nd generation. I used the 1st generation in the US, and it looked like shiny plastic, mine looks like matte plastic. I liked the 1st generation way more to be honest.

I don't feel tired, but I'm gonna cut the training frequency by 50% now, every 2nd workout, and I'm gonna do the RT as 1st exercise with some light CNS activation exercises, like jumps.

I also feel heavier reps + heavy holds have to be included in the program.

Holds give me a pump that cannot be described with words, my muscles closest to the wrist get so pumped I can't move my hands.

Thank you again for following the my log and chiming in to help, I really appreciate it.

 

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Fist of Fury

No problem, will be interesting to follow you progress. Seems like you already made some good progress. I bet you will get that weight for reps if you chalk up properly and rest for a week or two. Grip training can be trycky, you might not be feeling tired or fatigued but in reality you are.

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Aleksandar Milosevic

I did 8 reps with my starting max with my right, and 6 with my left, so the strength is here. I'll rest up and chalk up :D 

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Aleksandar Milosevic

Today's training (15.6.2018.):

High bar squat: 90 kg x 10 x 5 volume PR

Reverse hyper: 80 kg x 15 x 4

Toe raises: 30 kg x 12 x 3

Ab chair: 8 plates x 8 PR; 4 plates x 12; x 10

No grip today, this training was very, very hard.

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Aleksandar Milosevic
Posted (edited)

Training (17.6.2018.):

Rolling thunder: 62.5 kg x 2 R all time PR; 62.5 x 1 L all time PR

Military press: 82.5 kg x 1 PR; 70 kg x 4

JM press: 70 kg x 5 x 5 PR
superset
Seated chest supported row: 95 kg x 8 x 5 PR

Dumbbell hammer curl: 27.5 kg x 5 x 3 per hand
superset
Back supported leg raises: 12 x 3
superset
Decline bench ab crunch + rotation: 20



 

Edited by Aleksandar Milosevic
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Aleksandar Milosevic

Today's training (19.6.2018.):

Front squat: 115 kg x 1 PR; 117.5 kg x 0

45° degree hyperextension: 85 kg x 5 x 5 volume PR

Kneeling cable abs: full stack + 10 kg x 15 x 5
superset
Toe raises: 35 kg x 12 x 3

Fails on the front squat are caused exclusively by improper form, because I'm not training them enough. I have the strength for a 130 kg front squat, and I know it, it's just that I can't hold the bar close enough and that makes me fail. You feel every single kg on the hyperextension, I added 5 kg this session and it felt like a lot - still doable. 

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Aleksandar Milosevic

Today's training (21.6.2018.):

Rolling thunder: 63.75 kg x 0 both; 52.5 kg x 2 max holds

Neutral push ups: 20 x 4; Narrow elevated pushups: 20
superset (first three done with very short breaks)
Wide grip pull ups: 15, 8, 9, 10, 13

Constant tension lateral raises: 10 kg x 12 x 3

So, this concludes my RT cycle, and my max went from 57.5 kg to 62.5 kg - 5 kg increase in 2 months and 10 days, which isn't bad by any means, but I expected more. The supersets with low rest were extremely hard, I felt like I was dying. I'm probably gonna focus on my pinch or crush for about two months and maintaining my thick bar strength.

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Aleksandar Milosevic

Today's training (23.6.2018.):

High bar squat: 92.5 kg x 10 x 5 all time volume PR

Reverse hyper: 
60 kg x 15 x 5 

Improvised 2H Euro pinch: ~45 kg x 5 x 5

Ab chair: 9 plates x 8 PR; 4p x 12 x 2

High volume squats are a nightmare, but it's getting easier and easier mentally, still brutally hard on the body. I'm starting my pinch training, with an improvised pinch device.

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Aleksandar Milosevic

Today's training (25.6.2018.):

Reverse band bench press: 130 kg x 1; 135 kg x 1 PR

JM press: 72.5 kg x 5 x 5 PR
superset
Seated chest supported row: 92.5 kg x 8 x 5 (miscalculated the plates)

BTN standing strict press: 50 kg x 10 x 3

2H pinch: ~47.5 kg x 5 x 5 PR

Dumbbell biceps curl: 27.5 kg x 12 x 2 PR

Empty stomach and 4 hours of sleep, not bad.

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Aleksandar Milosevic
Posted (edited)

Training (27.6.2018.)

Rack pull: 170 kg x 1 DO; 190 x 0 x 2

Low bar squat: 115 kg x 5 x 3 recent PR

Ab chair: 10 plates x 5 PR; 8p x 7; 6p x 12; 4p x 12

2H pinch: 50 kg x 5 x 5 PR

Toe raises: 
40 kg x 12 x 3

Well, 4 hours of sleep + horrible weather + changing a flat tire in the rain on the way to the gym = no mental drive for a heavy pull. Just felt flat. Everything else went great.

 

Edited by Aleksandar Milosevic

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Aleksandar Milosevic

Today's training (29.6.2018.)

Push ups: 25 x 3; Dumbbell paused bench press: 25 kg x 12 x 2
superset
Wide grip pull ups: 17, 12, 12; Wide grip pulldown: heavy x 12 x 2

EZ bar skullcrusher: 50 kg x 10 x 3 PR
superset
Dumbbell concentration curls: 22.5 kg x 10 x 3

Lateral raises: 12.5 kg x 15 x 3

No grip work today, I was in a hurry. Very hard session all in all, today I'm feeling like a truck hit me.


 

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Aleksandar Milosevic
Posted (edited)

Today's training (1.7.2018.)

High bar squat: 95 kg x 10 x 5 PR

Reverse hyper: 70 kg x 15 x 5 volume PR
superset
Toe raises: 45 kg x 12 x 3

2H pinch: 52.5 kg x 5 x 5 PR

Squats were tough, as always, and 100 kg x 10 x 5 is gonna be a real test of manhood, but I already know I'll do it since I'd rather die than give up. I'm gonna do my ab training at home, today or tomorrow (but I'm actually gonna do it). 

Edit (2.7.2018.): 

Hanging leg raises: 15 x 5

 

Edited by Aleksandar Milosevic

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Aleksandar Milosevic

Today's training (3.7.2018.):

Incline bench press: 100 kg x 1; 107.5 kg x 1 PR; 110 kg x 0

JM press: 75 kg x 5 x 5 PR
superset
Seated chest supported row: 97.5 kg x 8 x 5 PR

BTN strict standing press: 
50 kg x 10; 52.5 kg x 10 PR

I'm gonna count the incline record, even tho the spotter helped. He's a client I train and doesn't have the necessary experience to judge if you can lift a weight or not. 

 

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Aleksandar Milosevic

Today's training (5.7.2018.):

Barbell good morning: 90 kg x 5; 100 kg x 3; 110 kg x 3 PR; 90 kg x 5 x 3

Box squat: 90 kg x 5; 110 kg x 5 x 3; regular: 90 kg x 5 x 2

2H pinch: 57.5 kg x 3 x 5 PR

Ab chair: 11 plates x 3 PR; 9p x 6; 7p x 12; 5p x 12; 3p x 12

Box squats are great when done properly, a lot harder than free squats. 90 kg x 5 felt like the bar after the box squat sets.

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Aleksandar Milosevic

Today's training (7.7.2018.):

Push ups: 30, 25, 30; Incline dumbbell bench press: 25 kg x 12 x 2 slow + paused
superset
Wide grip pull ups: 20 PR, 13, 15; Wide grip pulldowns: heavy x 12 x 2

EZ bar skullcrusher: 52.5 kg x 10 x 3 PR
superset
Dumbbell biceps supinated + hammer curl: 12.5 kg x 10 + 10 x 3

Lateral raises: 12.5 kg x 15 x 3

Very exausting session. Did some Rolling thunder pulls, with 45 kg, a couple of sets while resting, and it feels like nothing.

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Aleksandar Milosevic

Today's training (9.7.2018.):

High bar squat: 97.5 kg x 10 x 5 PR

Reverse hyper: 80 kg x 15 x 5 PR

2H pinch: 60 kg x 3 x 5 PR

Hanging leg raises: 15 x 3
superset
Toe raises: 50 kg x 12 x 3 PR

PR galore, and what makes it even sweeter is that I sprained my back between my shoulder blades so hard, that I couldn't breathe for about 5 seconds, and it happened on my last warm up set on squats (90 kg). I said to myself that there's no way I'm gonna quit, so I did everything there was to do today. Now at home, I'm in a lot of pain, but my back was adjusted, and it's getting better.

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Aleksandar Milosevic

Today's training (11.7.2018.):

Bench press: 120 kg x 1; 127.5 kg x 1 PR

JM press: 80 kg x 5 x 5 PR
superset
Dumbbell row: 45 kg x 30 PR; x 10 x 2

That was all for today, I had a lot of university stuff to do, and I slept for 3 hours today. Back is feeling fine, some slight pain left since the injury. My grip felt very, very good on the rows, haven't done them in ages.

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Aleksandar Milosevic

Today's training (13.7.2018.):

Fat gripz deadlift: 80 kg x 3; 100 kg x 1; 105 kg x 1

Fat gripz deadlift holds: 80 kg x 35 seconds PR; 80 kg x 15-30 seconds x 3; 50 kg x a lot x 5

Ab chair: 12 plates x 1; 10p x 3; 8p x 10; 6p x 12; 4p x 15

This was sort of a deload, since my back still hurts. Fat gripz deform too much on heavier weight, and feel like shit compared to an axle.

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Aleksandar Milosevic

Today's training (19.7.2018.):

Hex bar deficit deadlift: 182.5 kg PR

Low bar squat: 120 kg x 5 x 3 PR


Ab chair: 5 plates x 8 x 2; 5p x 10
superset
Hanging leg raise: 15 x 3

Toe raises: 55 kg x 12 x 3 PR

I had a stomach virus, so I couldn't train for some time, lost some weight, but lost 0 strength. I'm really satisfied.

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Aleksandar Milosevic

Today's training (21.7.2018.):

Incline dumbbell press: 27.5 kg x 15 x 3 PR; Wide bench press: 60 kg x 12 x 2
superset
Very wide grip pull ups: 20 PR; 15; 12; Pulldowns: medium x 12 x 2

Ez bar skullcrusher: 55 kg x 5 x 5 PR
superset
KB lateral raise: 12 kg x 10 x 3

I was in a hurry, so that was all I did.

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Aleksandar Milosevic

Training (23.7.2018.):

High bar squat: 100 kg x 10 x 4; 100 kg x 15 all time PR

Reverse hyper: 85 kg x 15 x 5 all time PR


Very hard session, and I felt increased pressure in my head. When I came home, it worsened and I was in huge pains for 4 hours, vomiting, vertigo, nausea. I overdid it and paid the price.

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Aleksandar Milosevic

Today's training (25.7.2018.):

Military press: 80 kg x 1; 85 kg x 0

JM press: 82.5 kg x 5 x 5 all time PR
superset
Seated chest supported row: 100 kg x 8 x 5 all time PR

Slingshot bench press: 110 kg x 3 x 5-6, various grips

One handed pinch: 2 x 15 kg plates - a lot of time under tension and various exercises: 
Max holds, passes from hand to hand, around the body, pulls to the chin etc.

Hanging leg raises: 7 kg x 10 x 3
superset
Decline bench abs: 25 kg x 10 x 3

Pretty hard session, and another headache after it. It's time to make a small break, since this is scaring me. I'll probably take a week off, to swim, sunbathe and cut out stress.

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Aleksandar Milosevic

Today's training (28.7.2018.):

Narrow grip bench press: 100 kg x 5 x 3

Seated chest supported row: 70 kg x 10

That's all I did, just testing it out, to see if it provokes a headache, and it didn't. Still did feel some pressure in my head.

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Aleksandar Milosevic

Training (31.7.2018.):

BTN military press: 55 kg x 10 x 2; Regular: 55 kg x 5 x 3

1h pinch: 2 x 15 kg plates x a lot (lifts to the chin, carries for distance); 20 kg + 15 kg plate x 1 R PR; x 0 (with air) L PR

My pinch is feeling really strong, I'm still coming back into it slowly.
 

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Aleksandar Milosevic

Today's training (2.8.2018.):

DO conventional deadlift: 150 kg x 1; 160 kg x 1; 170 kg x 1 + 10 second hold PR3 fingers: 130 kg x 1 PR

Did some deadlifting today, grip is feeling solid, best it ever felt, strength wise, also feeling very good.

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