Nikola Competes

[Nikola Blagojevic]

Monday 11/7 - Upper
Bench..............285x5x3
Press...............160x5x3
Decline Chest....3.5pps 12+5+3
Pressdown........100x14+8+4

Tuesday 11/8 - Lower
Squat...............385x5x3
Deadlift.............465x5
Rower Intervals..10s/50s for 10 cycles

Thursday 11/10 - Upper
Bench..............290x5x3
Press...............165x5x3
Decline Chest....3.5pps 13+5+4
Pressdown........100x15+6+5

Friday 11/11 - Squat
Squat...............395x5x3
HB Pause Squat..275x8; 225x10; 185x12
Leg Ext.............200x15+8+6
Calf Machine......165x20+10+10
Rower Intervals..20s/40s for 10 cycles

Saturday 11/12 - Back Day
Chin Up.............BWx8,6,5
Prone Pulldown...165x8; 145x12; 130x12
HS Row.............100/s x12; 2ppsx16+10+8
Rear Delt Row.....1.5pps x18+10+10
Smith Shrug.......315x20+12+8

Monday 11/14 - Bench
Bench...............320x2,1,1
HS Incline..........2pps x12; 2.5pps x10; 3pps x4
HS Dip..............145/s x12; 100/s x20+12+10
Cable Curl..........62.5x12; 67.5x10; 72.5x8
Machine Curl......145x16+12+8

Tuesday 11/15 - Deadlift
Deadlift.............485x2,2,1
Back Ext...........30x12x3
Leg Curl............200x15; 180x20+12+8
Calf Machine......185x18+11+10
2000m row.........8:46

Thursday 11/17 - Press
Press................180x2x3
Machine Press....198x10; 178x12; 158x12
Lateral Raise......25x15,10,10,10,5
CG Bench..........235x8x3
Rolling DB Ext.....45x8; 40x12; 35x12

Friday 11/18 - Squat
Squat...............405x5x3
Leg Press..........400x15,20; 490x15
Leg Ext.............225x12; 205x16+10+8
Calf Machine......205x20+11+9
Rower Intervals..20s/40s for 10 cycles (1223m)

Saturday 11/19 - Back Day
Barbell Row........315x8; 275x8; 225x10
DB Row.............125x10; 90x16
Low Row...........200x10; 180x14+8+7
Face Pull...........100x16+12+10
Smith Shrug.......365x15+12+9

Monday 11/21 - Bench
Bench...............255x8x3
Incline..............155x12; 175x12; 185x8
Machine Fly.......205x12; 185x12+6+4
Barbell Curl........100x12; 90x12; 80x12
Cable Curl.........67.5x10+5+4

Tuesday 11/22 - Deadlift
Deadlift.............385x8x3
SG Deadlift........365x6
Leg Curl............220x15; 200x16+8+6

Thursday 11/24 - Press
Press................150x8x3
DB Press...........60x10; 55x12; 50x12
Lateral Raise......30x14+7+5
CG Bench..........240x8,8,7
Pressdown.........100x15; 85x10; 70x12; 55x20

Friday 11/25 - Squat
Squat...............410x5x3
HS Hack Press....100/s x10; 145/s x8; 90/s x12
Leg Ext.............245x12; 225x16+12+10
Calf Machine......225x18+10+10

Back in the groove. Making use of the machines.

[Nikola Blagojevic]

Monday 11/28 - Bench
Bench...............295x4x3
Inc DB Bench.....65x12,10,10
HS Decline.........4pps x12; 3.5pps x10+6+4
Inc DB Curl........50x6; 45x8; 40x10
Barbell Curl........80x12+8+6

Tuesday 11/29 - Deadlift
Deadlift.............435x5x3
TnG Deadlift.......365x8; 335x8
Leg Curl............240x15; 220x16+8+7
Calf Machine......245x15+11+8

Thursday 12/1 - Press
Press................170x5x3
Seated Press.....135x8; 125x7; 115x8
Machine Lateral..198x12; 178x16+12+10
CG Bench..........245x6,7,6
OH Cable Ext......55x16,12; 45x20,16

Friday 12/2 - Squat
Squat...............415x5x3
HB Pause Squat..315x6; 275x9
Leg Ext.............265x12; 245x16+10+8
Calf Machine......245x16+12+9

Saturday 12/3 - Back Day
Pull Ups............BWx6,5,5
Supine Pulldown.180x12; 165x12; 150x12
T-Bar Row.........4pl x8; 3pl x10+5+4
DB Rear Delt......45x20+10+8
DB Shrug..........125x8+8+9 no straps

Should have make a 2.5 pound jump on the bench. Lift and learn. Rotating accessory movements on a three-week cycle.

[Nikola Blagojevic]

Monday 12/5 - Bench
Bench...............320x2x3
HS Incline..........3pps x8; 2.5pps x11; 2pps x13
HS Dip..............170/s x8; 145/s x14+6+4
Cable Curl..........72.5x12; 67.5x12; 62.5x14
Machine Curl......165x16+10+8

Tuesday 12/6 - Deadlift
Deadlift.............485x2x3
Back Ext...........44x12x3
Leg Curl............260x16; 240x16+8+5

-------Missed the rest of the week for a trip. Repeat doubles week--------

Monday 12/12 - Bench
Bench...............320x2,2,1
HS Incline..........3pps x9; 2.5pps x12; 2pps x12
HS Dip..............170/s x10; 145/s x15+6+4
Cable Curl..........100x15; 115x12; 130x8
Machine Curl......185x16+10+6

Tuesday 12/13 - Deadlift
Deadlift.............490x2x3
Back Ext...........45x14x3
Leg Curl............280x14; 260x16+7+4
Calf Machine......265x18+12+10
1000m Row 4:23

Thursday 12/15 - Press
Press................185x2,2,1,1
Machine Press....218x12; 198x12; 178x12
Lateral Raise......30x15,10,10,10,5
CG Bench..........250x6x3
Rolling DB Ext.....45x12,9; 40x12

Friday 12/16 - Squat
Squat...............455x2x3
Leg Press..........270/s x15; 245/s x16; 200/s x20
Leg Ext.............285x12; 265x16+10+8
Calf Machine......285x20+12+10

Saturday 12/17 - Back Day
Barbell Row........315x10; 275x10; 225x12
DB Row.............125x12; 90x20
Low Row...........220x10; 200x14+8+5
Face Pull...........115x18+12+9
Smith Shrug.......405x15+10+8

[Nikola Blagojevic]

Monday 12/19 - Bench
Bench...............260x8x3
Incline..............195x7; 185x8; 175x10
Machine Fly.......225x12; 205x16+6+4
Barbell Curl........110x10; 100x10; 90x10
Cable Curl.........72.5x10+4+2

Tuesday 12/20 - Deadlift
Deadlift.............390x8x3
SG Deadlift........375x5; 315x8
Leg Curl............300x12; 280x12+6+4
Calf Machine......305x18+12+10
Machine Crunch..205x20; 225x16; 245x14

Thursday 12/22 - Press
Press................152.5x8x3
DB Press...........65x9; 60x9; 55x12
Lateral Raise......30x16+8+6
CG Bench..........255x4,5,4
Pressdown.........115x11; 100x7; 85x10; 70x15

Friday 12/23 - Squat
Squat...............365x8x3
HS Hack Press....190/s x5; 145/s x10; 100/s x16
Leg Ext.............305x14; 285x16+10+9
Calf Machine......325x18+10+7
Machine Crunch..285x20; 265x20; 245x20

Saturday 12/24 - Back Day
Chin Up.............BWx9,8,6
Prone Pulldown...180x10; 160x10; 140x14
HS Row.............125/s x16; 100/s x18+10+8
Rear Delt Row.....2pps x18+12+10
Smith Shrug.......405x18+12+10

[Nikola Blagojevic]

Monday 12/26 - Bench
Bench...............295x5x3
Inc DB Bench.....70x12,10,9
HS Decline.........4.5pps x7; 3.5pps x12+5+3
Inc DB Curl........50x8; 45x10; 40x12
Barbell Curl........80x12+10+8

Tuesday 12/27 - Deadlift
Deadlift.............440x5x3
TnG Deadlift.......365x9; 335x9
Leg Curl............320x125; 300x12+6+4
Calf Machine......345x16+8+6
Machine Crunch..305x20; 285x18; 265x18

Thursday 12/29 - Press
Press................172.5x5x3
Seated Press.....135x10; 125x10; 115x10
Machine Lateral..218x14; 198x18+10+8
CG Bench..........260x4,4,5
OH Cable Ext......70x18,12; 55x12; 40x16

Friday 12/30 - Squat
Squat...............420x5x3
HB Pause Squat..315x8; 275x10
Leg Ext.............325x14; 305x16+9+6
Calf Machine......345x17+10+6
Machine Crunch..325x20; 305x16; 285x18

Saturday 12/31 - Back Day
Pull Ups............BWx8,6,6
Supine Pulldown.200x12; 180x12; 140x20
T-Bar Row.........4pl x10; 3pl x12+6+5
DB Rear Delt......50x20+12+8
Smith Shrug......455x15+8+6

[Nikola Blagojevic]

Monday 1/2 - Bench
Bench...............322.5x2x3
HS Incline..........3pps x10,9; 2.5pps x11
HS Dip..............170/s x12; 145/s x14+5+4
Cable Curl..........145x18; 130x10; 115x14
Machine Curl......205x12+7+6

Tuesday 1/3 - Deadlift
Deadlift.............495x2x3
Back Ext...........53x14x3
Leg Curl............340x10; 300x14+7+5
Calf Machine......345x18+12+8
Machine Crunch..345x20; 325x20; 305x16

Thursday 1/5 - Press
Press................187.5x2x3
Machine Press....238x12; 218x12; 198x12
Lateral Raise......35x10x3
CG Bench..........265x5x3
Rolling DB Ext.....50x12; 45x12; 40x12

Saturday 1/7 - Squat
Squat...............460x2x3
HS Hack Press....190/s x6; 145/s x12,10
Leg Ext.............345x14; 325x16+10+7
Calf Machine......345x19+13+8

Highly successful doubles week. Skipped back day. Feeling beat up, especially about the shoulders. Time for a light week, and then back to 8s.

[Nikola Blagojevic]

Tuesday 1/10
Squat................295x8x3
Bench...............225x10x3
Prone Pulldown...145x12x3

Friday 1/13
Squat................335x5x3
Press................135x8x3
Supine Pulldown..160x12x3

[Nikola Blagojevic]

Monday 1/16 - Bench
Bench...............262.5x8x3
Incline..............195x10; 185x10; 175x11
Machine Fly.......245x13; 225x15+7+4
Barbell Curl........110x12; 100x12; 90x12
Cable Curl.........115x10+6+5

Tuesday 1/17 - Deadlift
Deadlift.............395x8x3
SG Deadlift........375x7
Leg Curl............340x12; 320x12+6+4
Calf Machine......345x20+12+10
Machine Crunch..345x20x2

Thursday 1/19 - Press
Press................155x8x3
DB Press...........65x10; 60x11; 55x13
Lateral Raise......30x10+5+4
CG Bench..........270x4x3
Pressdown.........130x5; 115x9; 100x10; 85x10

Friday 1/20 - Squat
Squat...............370x8x3
HS Hack Press....190/s x8x2; 145/s x14
Leg Ext.............345x16; 325x18+10+5
Calf Machine......345x22+12+10
Machine Crunch..345x20x2

Saturday 1/21 - Back Day
Chin Up.............BWx10,8,7
Prone Pulldown...205x10; 185x10; 165x12
HS Row.............145/s x146; 125/s x14+8+5
Rear Delt Row.....100/s x18+12+8
Smith Shrug.......455x16+12+8

Reset lateral raises a little to stay strict with the movement.

[Nikola Blagojevic]

Monday 1/23 - Bench
Bench...............297.5x5x3
Inc DB Bench.....75x12; 70x12,8
HS Decline.........4.5pps x7; 3.5pps x14+5+3
Inc DB Curl........50x10; 45x11; 45x8
Barbell Curl........80x14+10+10

Tuesday 1/24 - Deadlift
Deadlift.............445x5x3
TnG Deadlift.......365x10
Leg Curl............360x10; 320x14+7+4
Calf Machine......285x10,8,5. 3-3-3 tempo

Thursday 1/26 - Press
Press................175x5x3
Seated Press.....135x11; 125x7; 115x8. Short rests
Machine Lateral..238x16; 218x16+12+10
CG Bench..........275x4x3
OH Cable Ext......85x14; 70x16; 55x16; 55x14

Friday 1/27 - Squat
Squat...............425x5x3
HB Pause Squat..325x6
Leg Ext.............345x18; 325x20+8+5
Calf Machine......285x12,10,6. 3-3-3 tempo

Saturday 1/28 - Back Day
Pull Ups............BWx9,7,6
Supine Pulldown.160x8; 145x10; 130x12
HS High Row......2.5pps x12; 2pps x18+10+10
DB Rear Delt......55x16+10+8

[Nikola Blagojevic]

Monday 1/30 - Bench
Bench...............325x2,1,1
HS Incline..........3pps x12,9; 2.5pps x9
HS Dip..............170/s x10; 145/s x15+5+5
Cable Curl..........160x16; 145x14; 130x12
Machine Curl......225x14+8+5

Tuesday 1/31 - Deadlift
Deadlift.............500x2x3
Back Ext...........62x12x3
Leg Curl............360x12; 340x12+6+3
Calf Machine......305x10,8,6. 3-3-3 tempo
Hoist Leg Press...240x15; 280x20; 320x15

Thursday 2/2 - Press
Press................190x2x3
Machine Press....258x9; 238x10; 218x10
Lateral Raise......35x12x3
CG Bench..........280x4x3
Rolling DB Ext.....55x10; 50x10; 45x10; 40x12

Friday 2/3 - Squat
Squat...............465x2x3
HS Leg Press.....290/s x20,20,15
Leg Ext.............125x10; 145x8; 165x6. 3-3-3 tempo
Calf Machine......345x19+13+8

Saturday 2/4 - Back Day
DB Row.............135x12; 95x20
Hang BB Row......225x10; 185x12; 135x16
HS High Row......3pps x12; 2.5pps x18+10+8
Face Pull...........65x20+16+4
Smith Shrug.......315x10. 3ct hold