Nikola Competes

[Yurkunas]

How tall are you?

[Nikola Blagojevic]

How tall are you?

6'0". Started the cut at 260.

[Nikola Blagojevic]

Monday 1/1 - Upper
Bench..............265x5x3
Press...............155x5x3
Lever Decline....70/s x12; 80/s x12+8+5

Tuesday 1/2 - Lower
Squat...............345x5x3
Deadlift.............385x5
Chin Up.............+15x8; BWx10

Thursday 1/4 - Upper
Bench..............270x5x3
Press...............157.5x5x3
Lever OHP.........55/s x10; 45/s x12+6+4

Friday 1/5 - Lower
Squat...............350x5x3
Deadlift.............405x5
Chin Up.............+25x5x3

The idea here is to get back into harder, somewhat higher volume training as I gain weight. I reset my squat and deadlift by a lot to resolve some back pain and get in some technical practice. I'm also experimenting with the lever arms on my rack.

[Nikola Blagojevic]

Monday 1/8 - Upper
Bench..............275x5x3
Press...............160x4,5,5,1
Lever Incline.....70/s x8; 60/s x10+6+4

Tuesday 1/9 - Lower
Squat...............355x5x3
Deadlift.............425x5
Chin Up.............+30x5x3

Thursday 1/11 - Upper
Bench..............280x5x3
Press...............162.5x5x3
Swiss Bar Incline.180x4; 150x8

Friday 1/12 - Lower
Squat...............365x5x3
Deadlift.............435x5
Chin Up.............+35x5x3

[Nikola Blagojevic]

Monday 1/15 - Upper
Bench..............285x5x3
Press...............165x5,4,4,2
Swiss Bar Incline.180x4; 150x11

Tuesday 1/16 - Lower
Squat...............375x5x3
Deadlift.............445x5
Chin Up.............+40x5x3

Thursday 1/18 - Upper
Bench..............290x5x3
Press...............167.5x4,3,4,2,2
Swiss Bar Incline.180x5; 155x9

Friday 1/19 - Lower
Squat...............385x5; 330x8
Deadlift.............455x1
Chin Up.............+45x5x3

[Nikola Blagojevic]

Monday 1/22 - Bench
Bench...............295x5; 255x11
Press................145x8; 135x10
LTE..................125x8; 105x10

Tuesday 1/23 - Squat
Squat...............395x5; 335x10
Deadlift.............385x5x3
Chin Up.............+45x6; BWx10

Thursday 1/25 - Press
Press................170x5; 145x10
CG Bench...........255x8; 225x12
Barbell Curl.........115x10; 100x15
Seated Lateral.....25x10x3

Friday 1/26 - Deadlift
Deadlift.............455x5
Squat...............335x5x3
Swiss Bar Row....180x10,12

[Nikola Blagojevic]

Monday 1/29 - Bench
Bench...............300x5; 265x8
Press................150x8; 135x8
LTE..................125x8; 110x10

Tuesday 1/30 - Squat
Squat...............405x5; 345x10
Deadlift.............385x5x3
Chin Up.............+45x7; BWx9

Thursday 2/1 - Press
Press................172.5x3; 150x9
CG Bench...........260x8; 230x12
Barbell Curl.........120x10; 105x16
Seated Lateral.....25x12,11,10

Friday 2/2 - Deadlift
Deadlift.............460x2; 390x8
Squat...............345x5x3
Swiss Bar Row....200x10x2

[Nikola Blagojevic]

Monday 2/5 - Bench
Bench...............302.5x5; 270x8
Press................155x7; 135x10
LTE..................125x8; 115x10

Tuesday 2/6 - Squat
Squat...............410x5; 355x8
Deadlift.............390x5x3
Chin Up.............+45x8; BWx11

Thursday 2/8 - Press
Press................172.5x5; 155x8
CG Bench...........265x7; 235x12
Barbell Curl.........125x10; 115x12
Seated Lateral.....25x13,10,10

Friday 2/9 - Deadlift
Deadlift.............460x3
Squat...............350x5x2
Swiss Bar Row....210x10; 200x12

[Nikola Blagojevic]

I've joined Andy Baker's online barbell club, so I'm going to host my week-to-week log over there. I'll pop in here to log some PRs and competition results, whenever I manage to find a meet. I'm committing to Baker's conjugate programming since that style has worked well for me in the past.

This week, I took out a bench single at 335 and a squat single at 460 to calibrate my initial wave of dynamic effort work.