Nikola Competes

[Nikola Blagojevic]

Monday 6/26 - Squat
Squat...............455x4; 445x3,3 <-- back tweak on failed first set. Pain in right erector.
HB Pause Squat..345x6
Leg Ext.............345x30+15+8
Leg Press Calf....240x26+16+12 (stack; one leg)
Rower Intervals..20s/40s x6

Wednesday 6/28 - Bench
Bench...............335x2x3
HS Incline..........3.5pps x9; 3pps x11,10
HS Dip..............190/s x12; 170/s x18+9+5
EZ Preacher Curl.80x14; 70x12; 60x10
Machine Curl......285x14+7+5

Friday 6/30 - Deadlift
Deadlift.............545x1,0
Back Ext...........BWx20x3
Leg Curl............360x14+7+4
Calf Machine......225x16+10+6 (one leg)
Rower Intervals..20s/40s x7

[Nikola Blagojevic]

Monday 7/3 - Press
Press................202.5x2x3
Machine Press....298x10; 278x11; 258x11
Lateral Raise......50x8x3
CG Bench..........245x9,9,8
Rolling DB Ext.....65x8; 60x10,8

Wednesday 7/5 - Squat
Squat...............465x2x3
HS Leg Press.....445/s x14x3
Leg Ext............345x32+14+10
Leg Press Calf....545/s x28+16+12

Friday 7/7 - Bench
Bench...............277.5x8x3
Incline Bench.....225x8; 205x10,8
Machine Fly.......345x14+8+5
Barbell Curl........125x12; 115x12; 105x12
Cable Curl.........160x13+6+4

[Nikola Blagojevic]

Monday 7/10 - Deadlift
Deadlift.............435x8x2
Leg Curl............360x15+8+5
Calf Machine......245x12+8+6 (single leg)

Friday 7/14 - Press
Press................167.5x8x3
Seated DB Press.75x10; 70x10; 65x10
Seated Lateral...40x12+7+5
CG Bench..........250x8,8,9
Pressdown.........145x7; 130x11; 115x13

Missed Wednesday and carried over to Friday. Abbreviated my deadlift workout to account for persistent low back fatigue.

[Nikola Blagojevic]

Monday 7/17 - Squat
Squat...............445x5x3
HS Hack Press....170/s x8x3
Leg Ext.............345x24+8+6
Hack Press Calf..290/+s x24+16+14

Wednesday 7/19 - Bench
Bench...............307.5x4x3
Inc DB Bench.....90x9; 85x10; 80x10
HS Decline.........5pps x12; 4.5pps x10+5+3
EZ Preacher Curl.60x20; 70x12; 80x8
Barbell Curl........95x15+8+6

---Returned from overseas---

Monday 7/31 - Bench
Bench...............310x4; 265x10
Press................160x6; 135x10
Rolling DB Ext.....65x9; 55x12

Tuesday 8/1 - Squat
Squat...............445x3; 375x8
Deadlift.............410x5

Thursday 8/3 - Press
Press................185x4; 160x9
CG Bench..........265x7; 225x11
Barbell Curl........130x10; 110x12

Friday 8/4 - Deadlift
Deadlift.............480x3
Squat...............375x5x3

Moving off the 8-5-2 sets across model and trying a low-volume top set/backoff set heavy-light approach.

[Bradley Gish]

Solid lifts man! Especially the 445x5x3 squat! Looking strong dude.

[Nikola Blagojevic]

Monday 8/7 - Bench
Bench...............310x5; 275x8
Press................160x8; 140x8
Rolling DB Ext.....65x10; 60x10

Tuesday 8/8 - Squat
Squat...............445x4; 385x6
Deadlift.............410x5x3
Chin Up.............BWx8,6

Thursday 8/10 - Press and Deadlift
Press................185x5; 165x6
Deadlift.............480x3

---Back in the home gym---

Monday 8/14 - Bench
Bench...............315x3; 280x7
Press................165x7; 145x9

Tuesday 8/15 - Squat
Squat...............445x4; 385x8
Deadlift.............410x5x3
Chin Up.............BWx7,6

Thursday 8/17 - Press
Press................190x3; 165x8
CG Bench...........270x7; 235x10
Barbell Curl.........135x10; 115x14
Standing Lateral..45x10x3

Friday 8/18 - Deadlift
Deadlift.............480x4
Squat...............375x5x3
Lever Arm Row...2pps x12x2 (red bands)

Wednesday 8/23 - Bench
Bench...............315x4; 280x8
Press................165x8; 150x8
Swiss Bar LTE.....115x10; 125x10

Friday 8/25 - Squat
Squat...............445x5; 395x8
Deadlift.............410x5x3
Chin Up.............BWx8,6
KB Swing...........30x12,11,10,9,8

Monday 8/28 - Press
Press................190x5; 170x8
CG Bench...........270x8; 240x10
Barbell Curl.........140x8; 120x10
Standing Lateral..45x12x3

Wednesday 8/30 - Deadlift
Deadlift.............480x5
Squat...............375x5x3
DB Row.............125x10; 115x12

Friday 9/1 - Bench
Bench...............315x5; 285x8
Press................170x7; 155x8
Swiss Bar LTE.....130x9; 120x10

---Started a cut---

Monday 9/4 - Squat
Squat...............450x5; 400x8
Deadlift.............415x5x3
Chin Up.............BWx9,7

Wednesday 9/6 - Press
Press................192.5x2+2; 175x6
CG Bench...........275x8; 245x10
Barbell Curl.........140x9; 125x10
Standing Lateral..45x13x3

Friday 9/8 - Deadlift
Deadlift.............485x4
Squat...............380x5x3
DB Row.............130x10; 120x12
Airdyne Intervals.10s/50s x5

Monday 9/11 - Bench
Bench...............317.5x4; 290x7
Press................170x6; 160x8
Swiss Bar LTE.....130x8; 120x10 (15 deg incline)

Wednesday 9/13 - Squat
Squat...............455x4; 405x8
Deadlift.............415x5x2
Chin Up.............BWx10,7
Airdyne Intervals.10s/50s x6

Friday 9/15 - Press
Press................192.5x3; 175x6
CG Bench...........280x6; 250x10
Barbell Curl.........140x10; 130x10
Standing Lateral..45x15x3

---Got sick and skipped Monday---

Wednesday 9/20 - Deadlift
Deadlift.............485x3
Yoke Bar Squat...295x5x3
DB Row.............135x10; 125x10

Friday 9/22 - Bench
Bench...............317.5x3; 290x5
Slingshot Bench..290x10
Press................170x5; 160x7
Swiss Bar LTE.....130x8; 120x10 (15 deg incline)
Cable Pressdown.45x15; 55x10

Recap: I am back in my home gym, training on a four day heavy-light split over a M-W-F schedule. I am about ten pounds into what should be a pretty long cut. I have been carrying too much body fat, and a serious cut is way overdue. The hope is for this lower volume top set and backoff set approach to maintain most of my strength.

[Nikola Blagojevic]

Monday 9/25 - Squat
Squat...............455x4; 410x6
Deadlift.............415x5x2
Chin Up.............+5x8; BWx8
Airdyne.............10 min

Wednesday 9/27 - Press
Press................192.5x2+2; 175x6
CG Bench...........280x5; 255x8
Barbell Curl.........145x8; 135x10
DB Preacher Curl..25x12; 20x14
Standing Lateral..50x10x3

Friday 9/29 - Deadlift
Rack Pull............485x1

Tweaked my back warming up to deadlift. Tried to rack pull instead and quit after one rep. Have to give it a few days - might need to lower the intensity somewhat as I lose weight. Body weight 247.