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Aleksandar Milosevic

General strength and grip training

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Aleksandar Milosevic

Today's training (4.8.2018.):

Wider grip bench press: 110 kg x 3 PR; Narrow grip bench press: 110 kg x 3 x 3 recent PR

Wide grip pullups: 15 x 2; Pulldowns: 100 kg x 8

1h pinch carries: 2 x 15 kg x a lot PR

Pinch strength is very, very good, endurance also. My knee hurts for a couple of days now, I hope it goes away fast.

 

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Aleksandar Milosevic

Training (6.8.2018.):

Low bar squat: 120 kg x 3 x 3

Russian twists: 5 kg x 60 x 2

Easy work, just getting back into it slowly. No headaches, felt great.

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Aleksandar Milosevic

Training (8.8.2018.):

Swimming: a lot of breaststroke (around 1 km) + 5 x 50 meters butterfly

My swimming endurance is great, but I got a horrible sunburn, accompanied by fever...

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Aleksandar Milosevic

Today's training (11.8.2018.):

Chin ups/Pull ups: full pyramid 12 - 10 - 8... 0 - 2 - 4... 12
superset
Dips: full pyramid 12 - 10 - 8... 0 - 2 - 4... 12

Total 84 reps, with small breaks, and I felt great. Haven't done this way of training before, it's a good way to train fast.

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Aleksandar Milosevic

Today's training (12.8.2018.):

Rolling thunder: 57.5 kg x 3 R; x 2 L; + 5 singles with holds; 50 kg x 3 holds

1h pinch: 2 x 15 kg plates x a lot (carries, hand switches, around the world)

Ab chair: 10 plates x 5; 8p x 5; 6p x 10; 4p x 10; 2p x 15
superset
Hanging knee raise: 8 x 5

I'm very satisfied with my thick bar strength, considering I'm not training it. Pinch training is doing work.

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Aleksandar Milosevic
Posted (edited)

Training (16.8.2018.):

Dips: back to back pyramids 13-11-9....1....9-11-13 PR
superset
Pull ups (various grips): back to back pyramids 13-11-9....1....9-11-13 PR

98 reps total, done in about 25 minutes

Swimming: low volume and intensity

I'm feeling kinda lazy to go to the gym these days. Very satisfied with my strength-endurance.
 

Edited by Aleksandar Milosevic

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Posted (edited)

Today's training (19.8.2018.):

Low bar squat: 120 kg x 1; 130 kg x 1; 135 kg x 1 recent PR

Rack lockouts: double overhand: 170 kg x 1; 190 kg x 1; 200 kg x 1 all time PR; 
                           
straps: 220 kg x 1; 240 kg x 1; 260 kg x 1; 280 kg x 1 all time PR
                           holds: 170 kg x 15; 130 kg x 15; 100 kg x 30; 60 kg one handed x 30 no breaks


Toe raises: 65 kg x 12 x 3 PR
superset
Kneeling cable abs: full stack + 10 kg x 15 x 4 volume PR
superset
1h pinch: huge amounts of volume, I don't count it

Feeling great, first hard session since the headache problem, no problems whatsoever. 

Edited by Aleksandar Milosevic

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Aleksandar Milosevic

Today's training (21.8.2018.):

Paused bench press: 110 kg x 1; 115 kg x 1; wide grip: 90 kg x 3 x 5
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Wide grip seated row: medium x 10 x 5

Smith machine JM press: 80 kg x 5 x 3
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Barbell biceps curl: light x 15 x 2

Bench felt really weak, 115 kg was a struggle, I'm not used to pauses at all. 

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Aleksandar Milosevic

Today's training (23.8.2018.):

DE box squat: 60 kg + monster mini bands x 2 x 8 - 30 count breaks

DE conventional deadlift: 90 kg + mm x 1 x 7 - 30 count breaks

Rolling thunder: 52.5 kg x 16 R; x 15 L all time PR

Hanging knee raises: 15 x 4
superset
Toe raises: 70 kg x 12 x 3 PR
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1h pinch: just a lot of volume with 2 x 15 kg

Feeling strong as an ox today.

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Aleksandar Milosevic

Today's training (25.8.2018.):

DE bench press: 60 kg + monster mini bands x 3 x 9 - 30 count breaks

Wide grip paused bench press: 92.5 kg x 3 x 5
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Row-chin ups: 12 x 3; Paused pulldowns: medium x 12 x 2 - 2 count pauses

Lateral raises: 12.5 kg x 12 x 3
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Triceps rope extension: full stack x 12 x 3

I'm preparing for a bench press contest on the 22nd of September, I'm lowering my bodyweight from 87 kg to 84 kg while trying to get my strength up. I'm not really competing for a medal or anything, but I'd be happy with 130 kg+ competition bench press.

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Today's training (27.8.2018.):

Goodmorning: 110 kg x 1; 115 kg x 1; 120 kg x 1 beltless all time best

Low bar squat: 
120 kg x 5; 90 kg x 5 paused

Rolling thunder: negative reps - 62.5 kg x 5 x 3
superset
Ab chair: 7 plates x 12 x 3; x 15 volume PR

Stair toe raises: 20 x 3 deep stretch paused

Felt really, really good. Negative reps on RT are brutal.

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Today's training (29.8.2018.):

2 board bench press: 110 kg x 1; 120 kg x 1; 130 kg x 0

Wide grip paused bench press: 95 kg x 3 x 5
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Wide grip seated row: medium x 10 x 5

Barbell skullcrusher: 40 kg x 8 x 3
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Dumbbell lateral raises: 12.5 kg x 10 x 3

Missed 130 kg narrowly, could have played it safe, but who cares about that? 

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Today's training (31.8.2018.):

Feet up paused bench press: 100 kg x 4 recent PR; 100 kg x 3 x 3; feet down 100 kg x 7

BTN military press: 60 kg x 5 x 3
superset
Face pulls: medium x 15 x 3

Chin ups: 20 kg x 10 PR

Feeling stronger by the day, while dropping weight, hope the gain train doesn't get derailed until the 22nd.

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Today's training (2.9.2018.):

DE bench press: 65 kg + MM band x 3 x 9 - 30 count breaks

Wide grip paused bench press: 97.5 kg x 3 x 5
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Dead hang row-chin ups: 10 x 3; Paused pulldowns: medium x 10 x 2

Dumbbell lateral raises: 12.5 kg x 12 x 3
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Rope triceps extension: full stack x 12 x 3

Good workout, didn't seem to hard, but I had fever after it. Weight is going down, and strength is going up.

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Today's training (4.9.2018.):

Rack press: 120 kg x 1 PR; 125 kg x 0.5

Ehab triceps extension: 40 kg x 8 x 3 PR
superset
Dumbbell lateral raises: 12.5 kg x 15 x 3
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Cable low row: medium x 15 x 3

Training went great, 120 kg flew off, but I started feeling the same ache like I did a week before I had a small pec rupture. Now I have to be very careful. It sucks that it's happening 2 weeks away from the competition, when my training needs to be intense, but I can still hammer my triceps, upper chest and shoulders without issues.

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Aleksandar Milosevic

Today's training (7.9.2018.):

3 board bench press: 110 kg x 3; 120 kg x 3

BTN military press: 65 kg x 3 x 4; 70 kg x 3 PR

Face pulls: medium x 20 x 3

Lying dumbbell triceps extension: 17.5 kg x 8 x 3
superset
Hammer curls: 12.5 kg x 10 x 3

Still feeling the pain, even when I bench press with the empty bar. Three board is doable, but I can't push it, I'm satisfied with this.

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Today's training (9.9.2018.):

Paused bench press: 100 kg x 3; 105 kg x3; 100 kg x 3

Mini band triceps extension: 30 x 3 per arm
superset
Seated wide row: light x 15 x 5
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Mini band biceps curl: 20, 15, 15 per arm

Dumbbell constant tension military press: 12.5 kg x 15 x 4

1h pinch: some work with 2 x 15 kg

Did some ultrasound therapy yesterday, along with massage and my injury is getting better. Still gotta play it safe.

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Today's training (11.9.2018.):

Incline paused bench press: 90 kg x 3 x 5 recent PR

Ehab triceps extension: 40 kg x 8 x 4
superset
Pulldowns: medium x 12 x 5

Feeling really strong off the chest.

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Today's training (13.9.2018.):

Reverse band bench press: 130 kg x 1; 140 kg x 1; 150 kg x 1; 155 kg x 0 monster mini bands

Paused bench press: 110 kg x 1 x 5

Lying dumbbell triceps extension: 20 kg x 8 x 3
superset
Dumbbell lateral raises: 10 kg x 15 x 3
superset
Low pulley row: medium x 15 x 3

I feel like the injury is healed, but I'm still cautious. Felt really strong today.

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Today's training (15.9.2018.):

Paused bench press: 115 kg x 2 PR; 115 kg x 2 2nd not paused; 110 kg x 2 x 3

Mini band triceps extensions: 15 x 5
superset
Seated row: medium x 12 x 5

Dumbbell lateral raises: 12.5 kg x 15 x 3

Great session, feeling really strong and my injury isn't acting up. 115 kg is my opener, and I can probably do it for a triple.

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Today's training (18.9.2018.):

Competition rules bench press: 110 kg x 1; 120 x 1 (ugly JM press); 120 kg x 1 perfect

Mini band triceps extension: 12 x 3
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Pull ups: 15, 12, 10
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Mini band shoulder press: 12 x 3

I stripped down the weight, this was my last session and I'm feeling strong and ready, 22nd of September is the date of the competition, just keeping the weight down, resting and getting ready to give it my all.

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Competition day (22.9.2018.):

Weighted in at 82 kg, down from 87-87.5 kg in 28 days. My first experience with competition and water weight cutting, and I learned a few lessons.

Water cutting for a 2 hour weigh in isn't optimal and water cutting as a natural athlete isn't optimal either.

While I was warming up I could feel like I lost at least 5% of my strength and that I won't be able to do what I envisioned.

My last warm up was 110 kg paused, which moved slower than my 120 kg on the 18th, which felt like the bar.

My attempts were 115 kg good lift, 120 kg good lift, and a fail with 125 kg. I just didn't have the triceps strength to move it past halfway.

All in all, it was a good experience, which I won't be recreating any time soon. Now that I look back onto it, I would have done better by bulking up and gaining another 5 kg, than doing the cut, but I feel better with less weight and I learned a thing or two about cutting, which I can use on the athletes I train. I'm making no excuses, but the pec injury and training hard in a calorie deficit did no good to me, and the water cut was the last nail in the coffin. 

I'm probably going to rest for a week with no training, or only bodyweight training, and I think I'm going back to boxing for this winter, along with some general strength training and grip.

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Update (4.11.2018.):

I've had about 3 weeks off from training after the competition, and I'm still not going to the gym, and I don't see myself going for the next month at least.

I've been training every day since I started training and the split is - a) full body and grip b) neck and abs. I just alternate those two days constantly.

I'm feeling really strong and my strength endurance is way up, so I'm gonna continue training like this as long as it feels enjoyable.

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Update (15.11.2018.):

Went to the gym today, just to see where I'm at now. Upper body strength is the same, so is my open hand grip. Posterior chain is a bit weaker, but I haven't done a single exercise targeting it for almost 3 months. Closed hand support grip is a tad weaker. I got the remedy now, so I know what I'm gonna do from now on. My abs are a lot stronger.

Here's the training: 

Bench press: 90 kg x 5; 100 kg x 7; 90 kg x 5 x 4
superset
Barbell rows: 60 kg x 12 x 5

DO deadlift: 130 kg x 2; 150 kg x 1; 160 x 0.9 (grip would fail on lockout)

Rolling thunder: 57.5 kg x 1 R x 0 L; 60 kg x 0

 

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