Nikola Competes

[Nikola Blagojevic]

Monday 10/16 - Bench
Bench................280x6; 240x12
Seated DB Press..70x9; 60x11; 55x6; 50x8
Lever Row..........90/s x12; 80/s x14,12
DB Fly................40x10x3 (30 deg incline)
Hammer Curl.......40x16; 35x18; 30x18; 25x16

Wednesday 10/18 - Squat
Squat...............425x4; 365x8
Deadlift............385x5x3
Cable Crunch....90x12; 85x16; 80x16; 75x16

Friday 11/3 - Accessories
Prone Pulldown...185x10; 165x12+8+6
Dip....................+5x10x2; BWx7
Incline DB Curl....55x9; 45x13; 40x10; 35x12
Cable Pressdown.100x12; 90x20; 85x14; 80x12
Reverse Fly.........35x12; 30x12; 25x12; 20x12
Lever Shrug........145/s x16; 125/s x18+12+10

[Nikola Blagojevic]

Monday 11/6 - Press
Press................167.5x6; 145x10
DB Incline..........85x9; 80x10; 75x9
Chin Up.............+15x8; BWx9,7
DB Fly...............40x15x3
Swiss Bar Curl....105x10; 90x14; 80x12; 70x12

Wednesday 11/8 - Deadlift
Rack Pull...........455x5
Squat...............370x5x3

Friday 11/10 - Accessories
Cable Row.........155x16; 145x16+10+6
CG Bench..........260x8,8; 225x6
Barbell Curl........135x9; 115x12+7+4
Swiss Bar LTE....130x8; 115x12 (15 deg incline)
Standing Lateral.55x10; 45x15+8+6
Swiss Raise.......70x10; 60x14+8+6

Got a nasty cold. 455 was stuck to the floor Wednesday, so I elevated it for a set of rack pulls.

[Nikola Blagojevic]

Monday 11/13 - Bench
Bench................280x6; 245x11
Seated DB Press..70x9; 65x9; 60x9
Lever Row..........95/s x12; 90/s x12,12
DB Fly................40x12x3 (30 deg incline)
EZ Curl...............110x10; 95x16; 85x12; 75x12

Wednesday 11/15 - Squat
Squat...............425x4; 370x6
Deadlift............390x5x3
Cable Crunch....100x12; 90x20; 85x16; 80x16

Friday 11/17 - Accessories
Prone Pulldown...190x10; 170x14+8+5
Dip....................+10x10x2; BWx8
Incline DB Curl....55x10; 45x14+7+5
Cable Pressdown.105x12; 95x20+10+6
Reverse Fly.........35x15; 30x16+8+6
Lever Shrug........150/s x16; 135/s x20+12+8

[Nikola Blagojevic]

Monday 11/19 - Press
Press................167.5x6; 150x8
DB Incline..........85x8; 80x10; 75x10
Chin Up.............+15x9; BWx10,7
DB Fly...............45x10x3
Swiss Bar Curl....110x10; 100x12; 90x10; 80x10

Wednesday 11/21 - Deadlift
Rack Pull...........465x5
Squat...............375x5x3
TRX Crunch........BWx12x3

Friday 11/23 - Accessories
Cable Row.........165x16; 155x18+10+6
CG Bench..........260x7,6; 225x7
Barbell Curl........135x10; 115x13+7+5
Swiss Bar LTE....130x9; 120x10 (15 deg incline)
Standing Lateral.55x12+7+5
Swiss Raise.......70x12+7+5

Body weight down around 235. Going to keep rack pulls going and see how far I can run them up in a calorie deficit.

[Nikola Blagojevic]

Monday 11/27 - Bench
Bench................280x5; 250x10
Seated DB Press..70x8; 65x9; 60x10
Lever Row..........105/s x10; 95/s x10
EZ Curl...............115x12; 100x16; 90x16; 80x16

Wednesday 11/29 - Squat
Squat...............425x3; 370x8
Halting.............405x5

Friday 12/1 - Accessories
Prone Pulldown...195x12; 175x14+8+5
Dip....................+15x10x2; BWx10
Incline DB Curl....60x6; 50x12+7+4
Cable Pressdown.110x12; 100x20+10+6
Reverse Fly.........40x15+8+5
Lever Shrug........155/s x16+10+8

Tired and slow moving. Lost reps. Maybe another ten pounds of body weight to drop before I got back to getting strong.

[Yurkunas]

Trying to get back into keeping a journal. I did for years previously but keep getting away from it.

Do you have plans for a meet or just training currrently?

[Nikola Blagojevic]

Trying to get back into keeping a journal. I did for years previously but keep getting away from it.

Do you have plans for a meet or just training currrently?

Hey! Good to see you over here. I'm not targeting a specific meet, but I do plan to compete in 2024 and keep doing one meet a year. Once I get my weight down to about 225, I'll get back to growing and try to stay in the 242 class.

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Monday 12/4 - Press
Press................167.5x6; 150x9
DB Incline..........85x10,9; 80x10
Chin Up.............BWx10,8
DB Fly...............45x12x3
DB Hammer Curl..50x16,14; 45x10; 40x8

Wednesday 12/6 - Deadlift
Rack Pull...........475x5
Squat...............380x5x2

Friday 12/8 - Accessories
Cable Row.........175x16; 175x14+7+4
CG Bench..........260x7; 225x12
Barbell Curl........140x8; 120x12+7+5
Swiss Bar LTE....130x9; 120x11 (15 deg incline)
Standing Lateral.55x13+7+5
Swiss Raise.......75x12+6+4

[Nikola Blagojevic]

Monday 12/11 - Bench
Bench................280x6; 255x9
Seated DB Press..70x9; 65x9; 60x11
Lever Row..........110/s x12; 100/s x12x2
DB Fly................40x15x3 (30 deg)
EZ Curl...............120x12; 105x16; 95x16; 85x16

Friday 12/15 - Makeup
Squat...............425x3; 375x6
Halting..............405x5
Dip...................+20x10x2; BWx10

Added reps on Monday. Got sick and missed Wednesday.

[Nikola Blagojevic]

Monday 12/18 - Press
Press................167.5x2+3; 155x6
DB Incline..........85x10,9,8
Swiss Bar Curl....115x10; 105x14; 95x12; 90x10

Wednesday 12/20 - Deadlift
Rack Pull...........485x5
Squat...............385x5

Friday 12/22 - Accessories
Cable Row.........185x14; 175x16+9+5
CG Bench..........260x7; 230x12
Barbell Curl........140x9; 120x13+7+5
Swiss Bar LTE....130x10; 120x12 (15 deg incline)
Standing Lateral.55x14+7+5

No energy this week. Moving slowly. Body weight around 232.

[Nikola Blagojevic]

Monday 12/25 - Bench
Bench................280x6; 260x8
Seated DB Press..70x10; 65x10; 65x8
Lever Row..........115/s x10; 105/s x12


Wednesday 12/27 - Squat
Squat...............425x2; 375x7
Halting.............405x1

Friday 12/29 - Accessories
Dip....................+25x10; BWx10
Cable Pressdown.115x12; 105x20+8+4

I am ending the cut at 232 pounds for a total of 28 pounds lost (slightly over 10% of starting body weight). Time to get strong again.