Nikola Competes

[Nikola Blagojevic]

Monday 2/6 - Bench
Bench...............265x8x3
Incline..............205x10; 195x10; 185x10
Machine Fly.......245x18; 225x20+10+7
Barbell Curl........115x12; 105x12; 95x12
Cable Curl.........115x16+8+8

Tuesday 2/7 - Deadlift
Deadlift.............405x8x3
SG Deadlift........375x7
Leg Curl............360x13; 340x14+7+4
Calf Machine......325x10,8,6. 3-3-3 tempo

Thursday 2/9 - Press
Press................157.5x8x3
DB Press...........70x8; 65x9; 60x10
Seated Lateral...30x10+7+6
CG Bench..........285x1,2,3
Pressdown.........130x8; 115x12; 100x12; 85x14

Friday 2/10 - Squat
Squat...............375x8x3
HS Hack Press....200/s x8; 190/s x10,8
Leg Ext.............205x10,8,6. 3-3-3 tempo
Calf Machine......325x12,10,8. 3-3-3 tempo

Saturday 2/11 - Back Day
Hang BB Row......275x10; 225x12; 185x18
DB Row.............140x10; 100x16
HS High Row......3pps x14; 3pps x10,8,6
Face Pull...........72.5x18+12+10

[Nikola Blagojevic]

Monday 2/13 - Bench
Bench...............300x5,5,4
Inc DB Bench.....80x10; 75x11; 70x11
HS Decline.........4.5pps x10; 3.5pps x16+7+4
Inc DB Curl........50x12; 45x12; 45x10
Barbell Curl........90x12+8+6

Tuesday 2/14 - Deadlift
Deadlift.............450x5x3
TnG Deadlift.......375x8
Leg Curl............360x14; 340x15+8+4
Calf Machine......345x10,8,6. 3-3-3 tempo

Thursday 2/16 - Press
Press................177.5x5x3
Seated Press.....135x12; 125x12; 115x12
Machine Lateral..258x16; 238x16+10+10
CG Bench..........235x10,9,9
OH Cable Ext......100x9; 85x12; 70x14; 55x20

Friday 2/17 - Squat
Squat...............430x5x3
HB Pause Squat..325x7
Leg Ext.............225x10,8,6. 3-3-3 tempo. 345x16,12,10
Calf Machine......345x12,10,8. 3-3-3 tempo

Skipped back day. Low back is feeling fatigued.

[Nikola Blagojevic]

Monday 2/20 - Bench
Bench...............325x2x3
HS Incline..........3.5pps x6; 3pps x10; 2.5pps x12
HS Dip..............170/s x13; 145/s x16+6+5
Cable Curl..........175x16; 160x12; 145x10
Machine Curl......245x12+7+5

Tuesday 2/21 - Deadlift
Deadlift.............505x2x3
Back Ext...........62x14x3
Leg Curl............260x10,8,6. 3-3-3 tempo
Calf Machine......345x14,12,10. 3-3-3 tempo

Thursday 2/23 - Press
Press................192.5x2x3
Machine Press....258x10; 238x12; 218x11
Lateral Raise......40x10x3
CG Bench..........240x10,9,7
Rolling DB Ext.....55x12; 50x12; 45x12; 40x14

Friday 2/24 - Squat
Squat...............470x2x3
HS Leg Press.....300/s x20,20,15
Leg Ext.............245x10,8,6 (tempo); 345x12+8+7
Leg Press Calf....200/s x20+12+10

Saturday 2/25 - Back Day
Hang BB Row......285x12; 235x14; 195x20
DB Row.............140x12; 100x18
HS High Row......3.5pps x12; 3pps x14+8+7
Face Pull...........80x20+12+10

Great doubles week. Hit all the PRs and feeling pretty good.

[Nikola Blagojevic]

Monday 2/27 - Bench
Bench...............267.5x8x3
Incline..............225x5; 205x8; 185x11
Machine Fly.......265x15; 245x16+7+5
Barbell Curl........120x10; 110x10; 100x10
Cable Curl.........130x16+10+6

Tuesday 2/28 - Deadlift
Deadlift.............410x8x3
SG Deadlift........375x8
Leg Curl............260x12,10,8. 1-3-3 tempo
Calf Machine......345x16,12,10. 1-3-3 tempo

Thursday 3/2 - Press
Press................160x8x3
DB Press...........70x9; 65x9; 60x12
Seated Lateral...30x12+8+6
CG Bench..........245x8x3
Pressdown.........130x8; 115x13; 100x14,12

Friday 3/3 - Squat
Squat...............380x8x3
HS Hack Press....200/s x10x3
Leg Ext.............245x12+6+5. 1-3-3 tempo
Leg Press Calf....380x18+12+10. 1-3-3 tempo

Skipped back day for low back fatigue.

[Nikola Blagojevic]

Monday 3/6 - Bench
Bench...............300x5x3
Inc DB Bench.....80x11; 75x11; 70x10
HS Decline.........4.5pps x12; 4pps x12+7+4
Inc DB Curl........55x8; 50x12; 45x12
Barbell Curl........90x14+8+6

Tuesday 3/7 - Deadlift
Deadlift.............455x5x3
TnG Deadlift.......375x9
Leg Curl............280x12+6+4. 1-3-3 tempo
Calf Machine......345x17+10+8. 1-3-3 tempo

Thursday 3/9 - Press
Press................180x5x3
Seated Press.....140x12; 130x12; 120x12
Machine Lateral..278x16; 258x16+10+8
CG Bench..........250x7,7,8
OH Cable Ext......100x12,9; 85x13; 70x16

Friday 3/10 - Squat
Squat...............440x5x3 <-- was supposed to be 435; misloaded asymmetric 440.
HB Pause Squat..325x8
Leg Ext.............245x14+7+4. 1-3-3 tempo
Leg Press Calf....225/s x30+16+12

[Nikola Blagojevic]

Monday 3/13 - Bench
Bench...............327.5x2x3
HS Incline..........3.5pps x7; 3pps x11; 3pps x9
HS Dip..............190/s x8; 145/s x20+8+6
Cable Curl..........190x12; 175x12; 160x10
Machine Curl......245x14+8+5

Tuesday 3/14 - Deadlift
Deadlift.............515x2x3
Back Ext...........70x12x3
Leg Curl............280x14+7+4. 1-3-3 tempo
Calf Machine......345x20+10+8. 1-3-3 tempo
HS Row.............145/s x16; 125/s x16+8+6
HS Rear Delt.......100/s x16+10+8

Thursday 3/16 - Press
Press................195x2x3
Machine Press....278x10; 258x12; 238x10
Lateral Raise......45x8x3
CG Bench..........255x7,7,8
Rolling DB Ext.....60x10; 55x10; 50x12; 45x14

Friday 3/17 - Squat
Squat...............475x2x3
HS Leg Press.....345/s x16x3
Leg Ext.............265x12+7+5. 1-3-3 tempo
Leg Press Calf....300/s x26+14+12
Machine Pulldown.265x14+8+6
Face Pull............100x20+14+10

Time for a deload week. Spreading back work between deadlift and squat day now. Difficult to get in the gym five days a week.

[Nikola Blagojevic]

Tuesday 3/21
Squat...............380x5
Bench...............270x5
Back Ext............BWx12x3

Friday 3/24
Squat...............440x2
Press................185x3

Keeping intensity exactly the same and dropping tonnage.

[Nikola Blagojevic]

Monday 3/27 - Bench
Bench...............270x8x3
Incline..............225x5; 205x8; 185x9
Machine Fly.......285x15; 265x16+5+4

Tuesday 3/28 - Deadlift
Deadlift.............415x8x3
SG Deadlift........385x6

Thursday 3/30 - Press
Press................162.5x8,8,7
DB Press...........70x9; 65x8,6
Seated Lateral...35x12+6+5
CG Bench..........260x6x3
Pressdown.........130x10; 115x14,10; 100x13

Friday 3/31 - Squat
Squat...............385x8x3
HS Hack Press....200/s x12x3
Leg Ext.............265x14+7+5. 1-3-3 tempo
Leg Press Calf....345/s x30+16+14
Chin Up.............BWx11,6
Prone Pulldown...200x8, 180x10

[Nikola Blagojevic]

Monday 4/3 - Bench
Bench...............302.5x5,5,4
Inc DB Bench.....85x8; 80x8; 75x7
HS Decline.........5pps x6; 4pps x14+8+4
Inc DB Curl........55x12,8; 50x10
Barbell Curl........95x12+7+5

Tuesday 4/4 - Deadlift
Deadlift.............460x5x3
TnG Deadlift.......385x8
Leg Curl............280x15+8+4. 1-3-3 tempo
Calf Machine......345x22+16+12
T-Bar Row.........4pl x6; 3pl x10+5+4
DB Rear Delt......60x14+8+6

Thursday 4/6 - Press
Press................182.5x5x3
Seated Press.....145x10; 135x8; 125x10
Machine Lateral..298x16+10+8
CG Bench..........265x6x3
OH Cable Ext......115x8; 100x10; 85x14,10

Friday 4/7 - Squat
Squat...............445x5x3
HB Pause Squat..335x6
Leg Ext.............285x14+7+5. 1-3-3 tempo
Leg Press Calf....400/s x35+20+14
Pull Up..............BWx8,6
Supine Pulldown.205x10; 185x12

[Nikola Blagojevic]

Monday 4/10 - Bench
Bench...............330x2x3
HS Incline..........3.5pps x8; 3pps x10,9
HS Dip..............190/s x9; 170/s x14+8+5
Cable Curl..........190x14,10; 175x10
Machine Curl......265x12+8+6

Tuesday 4/11 - Deadlift
Deadlift.............525x2x3
Back Ext...........80x12x3
Leg Curl............300x12+6+4. 1-3-3 tempo
Calf Machine......345x26+14+12
HS Row.............190/s x12; 145/s x14+10+8
HS Rear Delt.......125/s x14+8+6

Thursday 4/13 - Press
Press................197.5x2x3
Machine Press....298x8; 278x10; 258x9
Lateral Raise......45x10x3
CG Bench..........270x6x3
Rolling DB Ext.....65x8; 60x10; 55x12; 50x14

Friday 4/14 - Squat
Squat...............480x2,1
HS Leg Press.....400/s x14x3