Nikola Competes

[Nikola Blagojevic]

Monday 4/24 - Bench
Bench...............272.5x8x3
Incline Bench.....225x6; 205x9; 185x12
Machine Fly.......305x12+6+5
Barbell Curl........120x12; 110x12; 100x12
Cable Curl.........145x14+6+3

Tuesday 4/25 - Deadlift
Deadlift.............420x8x3
SG Deadlift........385x7
Leg Curl............320x15+8+4
Calf Machine......345x28+15+10

Thursday 4/27 - Press
Press................162.5x8x3
DB Press...........70x6; 65x9,7
Seated Lateral...35x14+8+5
CG Bench..........275x4,5,5
Pressdown.........130x11; 115x15,11; 100x12

Friday 4/28 - Squat
Squat...............390x8x3
HS Leg Press.....425/s x12x3
Leg Ext.............305x12+6+4. 1-3-3 tempo
Leg Press Calf....445/s x30+16+12

Took last week off for travel. Back into it.

[Nikola Blagojevic]

Monday 5/1 - Bench
Bench...............302.5x5x3
Inc DB Bench.....85x9; 80x10; 75x9
HS Decline.........5pps x7; 4pps x15+8+5
Inc DB Curl........60x8; 55x8; 50x10
Barbell Curl........95x13+7+5

Tuesday 5/2 - Deadlift
Deadlift.............465x5x3
TnG Deadlift.......385x9
Leg Curl............320x16+8+5
Calf Machine......345x30+16+10

Thursday 5/4 - Press
Press................185x5,5,4
Seated Press.....145x11; 135x9; 125x11
Machine Lateral..298x17+11+8
CG Bench..........280x4,4,5
OH Cable Ext......115x9; 100x12; 85x15,12

Friday 5/5 - Squat
Squat...............450x5x3
HB Pause Squat..335x7
Leg Ext.............305x14+7+4. 1-3-3 tempo
Leg Press Calf....500/s x28+14+10

Just can't fit in the back work most of the time. Might be flirting with the boundary of my capacity to do things.

[Nikola Blagojevic]

Monday 5/8 - Bench
Bench...............332.5x2x3
HS Incline..........3.5pps x9; 3pps x11,9
HS Dip..............190/s x10; 170/s x15+8+6
Cable Curl..........190x15,9; 175x10
Machine Curl......265x16+8+6

Tuesday 5/9 - Deadlift
Deadlift.............535x2x3
Back Ext...........80x14x3
Leg Curl............340x12+6+4
Calf Machine......345x30+18+14
Rower HIIT.........10s/50s x10

Thursday 5/11 - Press
Press................200x2,1,2,1
Machine Press....298x9; 278x11; 258x10
Lateral Raise......45x11x3
CG Bench..........285x4,4,5
Rolling DB Ext.....65x6; 60x12; 55x14

Friday 5/12 - Squat
Squat...............480x2x3
HS Leg Press.....445/s x12x3
Leg Ext............305x16+8+5. 1-3-3 tempo
Leg Press Calf....525/s x30+16+12

[Nikola Blagojevic]

Monday 5/15 - Bench
Bench...............275x8x3
Incline Bench.....225x7; 205x10,8
Machine Fly.......305x16+8+5
Barbell Curl........125x8; 115x8; 105x8
Cable Curl.........145x16+8+5

Tuesday 5/16 - Deadlift
Deadlift.............425x8x3
SG Deadlift........385x8
Leg Curl............340x14+7+4
Calf Machine......345x32+20+14
Rower Intervals..20s/40s x5

Thursday 5/18 - Press
Press................165x8x3
Seated DB Press.70x12; 65x10,8
Seated Lateral...35x15+8+6
CG Bench..........290x3,3,4
Pressdown.........130x12; 115x16,12; 100x13

Friday 5/19 - Squat
Squat...............395x8x3
HS Hack Press....225/s x10x3
Leg Ext.............345x24+10+8
Hack Press Calf..225/s x24+12+12
Rower Intervals..20s/40s x6

[Yurkunas]

Strong.
New here and just skimming around.
I see you've done a few meets and according to the first post planning to do 1 a year or so. Do you have the next one in mind already?

[Nikola Blagojevic]

Strong.
New here and just skimming around.
I see you've done a few meets and according to the first post planning to do 1 a year or so. Do you have the next one in mind already?

Not yet. I'm overseas at the moment and not sure when it will be convenient to compete after I get home. Probably early to mid 2024.

[Nikola Blagojevic]

Monday 5/22 - Bench
Bench...............305x5x3
Inc DB Bench.....85x11; 80x11; 75x10
HS Decline.........5pps x10; 4pps x16+8+6
Inc DB Curl........60x9; 55x8; 50x11
Barbell Curl........95x14+8+6

Tuesday 5/23 - Deadlift
Deadlift.............470x5x3
TnG Deadlift.......385x10
Leg Curl............340x15+8+5
Calf Machine......345x34+20+15

Thursday 5/25 - Press
Press................185x5x3
Seated Press.....145x12; 135x12; 125x12
Machine Lateral..298x18+10+10
CG Bench..........295x3x3
OH Cable Ext......120x6; 100x13; 85x16,13

Friday 5/26 - Squat
Squat...............455x5,4
HB Pause Squat..335x8
Leg Ext.............345x26+11+8
Leg Press Calf....380x30+16+12 (stack)

Got really sick, took a few days off, then combined a deload week with a spread-out doubles week:

Friday 6/2 - Bench
Bench...............335x1x3
HS Incline..........3.5pps x7; 3pps x12,10
HS Dip..............190/s x11; 170/s x16+8+6
Cable Curl..........190x15,9; 175x9
Machine Curl......285x12+6+4

Monday 6/5 - Deadlift
Deadlift.............540x1,0
Back Ext...........80x16x3
Leg Curl............360x10+4+2

Wednesday 6/7 - Press
Press................202.5x1,0; 165x8
Machine Press....298x8; 278x9; 258x10
Lateral Raise......45x12x3
CG Bench..........300x2x3

Friday 6/9 - Squat
Squat...............455x1; 405x5x3
HS Hack Press...225/s x12x3
Leg Ext............345x28+12+8
Hack Press Calf..245/s x24+14+12

[Yurkunas]

What (if anything) are you following for the main movement each day?
First I saw some sets of 8 in there but now it looks like you are alternating between volume (3 sets of 5 or so) and a heavy (1 all out set of 1-5 reps) day each time you hit that movement.
Just reading through PP and all the different ideas. I had planned on just using the nlp but I just don't think I can "play it that safe" for any length of time. I enjoy training too much.

[Nikola Blagojevic]

What (if anything) are you following for the main movement each day?
First I saw some sets of 8 in there but now it looks like you are alternating between volume (3 sets of 5 or so) and a heavy (1 all out set of 1-5 reps) day each time you hit that movement.
Just reading through PP and all the different ideas. I had planned on just using the nlp but I just don't think I can "play it that safe" for any length of time. I enjoy training too much.

I'm doing a three week wave of 3x8, 3x5, and 3x2 for the main movement. It's similar to the One Lift a Day split from the Intermediate chapter. There's some variation in my schedule for irregular as-needed deload weeks and my work schedule. And the last entry is weird because I was coming back from getting sick.

Sometimes 8s, 5s, and doubles turn into 7s, 4s, or singles. My general rule is: if I fail a set of squats or deadlifts, I stop there and move on to the supplemental movement. If I fail on bench or press, I still attempt the subsequent sets.

[Nikola Blagojevic]

Monday 6/12 - Bench
Bench...............277.5x8,8,7
Incline Bench.....225x7; 205x9,7
Machine Fly.......325x15+8+5
Barbell Curl........125x10; 115x10; 105x10
Cable Curl.........160x12+4+3

Tuesday 6/13 - Deadlift
Deadlift.............430x8x3
SG Deadlift........385x8
Leg Curl............360x11+6+4
Calf Machine......205x16+8+5 (single leg)

Thursday 6/15 - Press
Press................167.5x8,8,6,1
Seated DB Press.75x9; 70x9; 65x9
Seated Lateral...35x16+8+6
CG Bench..........235x10,9,8
Pressdown.........145x6; 130x10; 115x12

Friday 6/16 - Squat
Squat...............400x8x3
HS Hack Press....100/s x8; 125/s x8; 145/s x8 <-- FULL range of motion
Leg Ext.............345x30+10+7
Hack Press Calf..270/s x26+16+12

Monday 6/19 - Bench
Bench...............307.5x4,4,3
Inc DB Bench.....85x12; 80x12; 75x11
HS Decline.........5pps x11; 4pps x17+9+5
EZ Preacher Curl.60x20; 70x12; 80x8
Barbell Curl........95x15+8+6

Wednesday 6/21 - Deadlift
Deadlift.............475x5x3
TnG Deadlift.......395x7
Leg Curl............360x12+6+4
Calf Machine......3225x14+8+6 (one leg)
Rower Intervals..20s/40s x5

Friday 6/23 - Press
Press................187.5x4,4,5
Seated Press.....150x8; 140x8; 130x8
Machine Lateral..298x20+12+8
CG Bench..........240x11,10,9
OH Cable Ext......115x9; 100x15; 85x17

Moving to a Monday-Wednesday-Friday schedule for recovery. See how it works out.