Akakabuto's Lifting

Discussion in 'Training Logs' started by akakabuto, Apr 5, 2008.

  1. akakabuto

    akakabuto Guest

    Age 17, 185cm / 112kg

    So I'm a dog baby from Finland and decided to start a log here to help me achieve my goals and to get tips. I started lifting at the Summer of 2007 at a small gym which had bad equipment (mostly machines) and it was the only gym here. I lifted there for the whole summer and when they opened an old gym here ~5 months ago i started going there and was able to start doing some real lifting.

    I could have done real stuff at home with stones and stuff like that before at my home but i was too stupid and thought u had to lift 3 days a week and do nothing but sit between the lifting days. It was a dream come true when i could start doing deadlifts and ass-to-grass squats instead of smith-squats or leg presses.

    My PR's @ December 2007:

    Bench Press 50kg
    Deadlift 2x100kg
    Squat 80kg
    Log Press - couldn't even get one rep with 45kg log
    Push ups - zero full-reps
    Chin Up - i got up a few cm's

    Now 5.4.2008

    Bench Press 70kg , 5x60kg
    Deadlift 150kg , 5x130kg , both done with double-overhand grip.
    Squat 120kg , 5x80kg
    Log Press 2x65kg
    Girya Push Jerk 32kg with both hands
    Front Squat 3x60kg
    Push-ups ~10
    CoC#2 closed - right hand with set-up
    Strict Press 6x40kg
    Chin Up - maybe 10cm close from 1 rep

    I haven't put much effort in push-ups or chin ups but they've been progressing well anyways. I know my lifts are still bad for my weight or any weight but im going to get stronger and leaner.

    Near future goals:
    Drop 10-15kg's of bodyfat
    Deadlift 3x140 , 3x150
    Log Press 3x70
    1 chin-up
    Front squat 3x80

    Long term goals (this year):
    Deadlift 200kg
    Log press 100kg
    Front Squat 5x100

    I've written a bunch of goals to my paperback log but those i listed above are the most important ones. They might not be reasonable but i think i can achieve them. Im trying to drop the fat because i have medical examinations coming up or something like that and i know i cant drop the fat if i dont keep this log. I love chocolate. I dropped out dairy products which probably gave me over 50% of the daily protein and im wondering what do u people eat when u need protein fast? Im definately going to get some protein powder to help me out though.

    My main goal is to be a strongman and I'm going to compete this or the next year. I know i should compete as soon as possible but i dont think theres any competitions with reasonable weights around here so i have to get alot stronger.

    Training books/manuals i own:
    Supertraining by Mel Siff
    Rock Iron Steel by Steve Justa
    Training Templates by EliteFTS
    Few bodybuilding mags (i was bored and they had some good strength training articles)
    Few MILO's
    Mastery of Hand Strength by John Brookfield
    Body for Life by Bill Phillips and Michael D'orso (it cost me ~5 US dollars)
    The Book of Knowledge by BJ Penn

    I really like Brookfields and Justas books. I also got myself Muscle by Carlton Leach. I saw Rise of the Footsoldier and was fascinated by the violence in it so i had to get the lifestory of Carlton Leach on my hands.

    Training:
    I train 4-6 days a week without a specific program. I used a split like this in the beginning of 2008 (Riku Kiri inspired split) :

    Monday: Bench + assistance
    Tuesday: Deadlift + assistance
    Wednesday: Rest or light training (calves,abs)
    Thursday: Narrow grip bench + assistance like monday
    Friday: High rep squats and back work (im not sure why i did this)
    Saturday: Rest or light training (calves, abs)
    Sunday or Monday : Cycle restarts

    Now im emphasizing deadlift and overhead work more because i want to compete in strongman and i like doing them. My squatting sets have always been way weaker than my 1st rep max, and yes im sure my max's were deep enough since i dont know any other ways to measure the depth other than going as deep as i can (touching hamstrings to calves).

    At the moment im doing overhead work 1-3 times a week and deadlifting once. I do bench when i feel like it and i usually squat 1-3 times a week depending how often i go to gym. Sometimes i do alot of assistance and i might do abs and calves on a specific day or i might do like i did this week and only did 1-2 lifts a session. I try to keep every 3rd or 4th week light and restorative.

    Sample schedule:
    Day 1: Deadlift assistance (atg-squats,upperback)
    Day 2: Pressing (1-2 vertical , 0-2 horizontal)
    Day 3: Deadlift
    Day 4: Biceps,abs,calves
    Day 5: Pressing (same as day 2)

    /

    Day 1: Squat
    Day 2: Press
    Day 3: Squat
    Day 4: Press
    Day 5: Deadlift


    Theres sometimes rest days in between the heavy days like deadlifting days and i dont always have extra workouts consisting of biceps,calves and abs. I do prefer to do heavy ab work on the days when i havent done anything heavy like squatting or deadlifting.

    If u didn't notice yet, i use the metric system. Any responses are welcome!
    How did i manage to make this so long, ive never written anything this long..
     
  2. Bizarro

    Bizarro Blue Belt

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    Nice lifting so far and good luck. You can double overhand 150 kg on deadlifts? Dammit.
     
  3. ciscokid1024

    ciscokid1024 Purple Belt

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    Good work so far. Keep the good work and good luck with dropping the weight.
    Keep us posted on the progress.
     
  4. bad_coupon

    bad_coupon Orange Belt

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    Good luck, here's your creepy vid.

    <object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/8FtmgHSwYyk&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/8FtmgHSwYyk&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>
     
  5. akakabuto

    akakabuto Guest

    6.5

    Front Squat
    5x40
    5x50
    5x55
    5x60
    3x65
    3x65

    One-arm db row
    5x42.5
    8x42.5

    Seated Cable-row
    8x70
    8x90
    8x100

    Shrugs - my grip was weak after fridays girya throwing & catching and sledgehammer swinging
    3x6x100
    15x60

    Jouko-Curls (crossbody hammercurls)
    6x25
    6x20
    6x20

    Some neck-bridges
     
  6. zop

    zop <img src="http://img240.imageshack.us/img240/7201/

    Joined:
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    Location:
    so cal
    Whats a dog baby?
     
  7. theNuge

    theNuge Brown Belt

    Joined:
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    Location:
    Twin Cities --> Minnesota --> USA
    Don't play like you don't know...

    Seriously though, what's a dog baby?
     
  8. Feature boy

    Feature boy Guest

    I can assure you it's not some crazy Finnish thing, because I have no idea what that means, either.
     
  9. akakabuto

    akakabuto Guest

    good ol' husky
     
  10. akakabuto

    akakabuto Guest

    7.4 - Rocky Balboa
    Sled dragging in the snow + some girya throwing

    For recovery: contrast showers and pvc rolling for legs and back.
     
  11. akakabuto

    akakabuto Guest

    been sick. i hope i wont be sick next week.
     
  12. akakabuto

    akakabuto Guest

    I'm starting to think that my throat gets swollen because i've trained too hard. My throat is starting to get swollen after i do deadlifts.. I know im moving pussy weights but I cant figure any other reason for the swollening.

    My throat doesn't hurt now and im going to eat painkillers till the end of the week.
     
  13. akakabuto

    akakabuto Guest

    11.4

    -Supplemental back work and arms.

    13.4

    -Gripper singles with #1 and forced closes with #2

    I'm feeling pretty good right now but I'm starting to think i need a more specific program , preferably something with high frequency.
     
  14. akakabuto

    akakabuto Guest

    14.4

    Log Press
    5x45 (strict)
    5x50
    5x52.5
    5x52.5


    Incline DB press , hammer grip in the final sets
    8x20's


    + some ab, shoulder and bicep work

    16.4

    Had a physical test or something like that (PR day for me really)
    13 push-ups in 30sec or 1min , not sure.
    1 chin-up
    25 sit-ups hands together behind the neck and partner holding the legs down , 30sec or 1min
    also some other stuff such as flexibility,speed and jumping.

    ~1 year ago those were 0-1 push-ups , 20 sit-ups and 0 chin-ups with less bodyweight.
     
  15. akakabuto

    akakabuto Guest

    18.4

    Log Press
    5x50
    3x55
    3x3x60


    French Press 3x10
    Tricep Push-downs 3x10
    DB Curls 3x8
    Reverse Cable Curls 3x10
     
  16. akakabuto

    akakabuto Guest

    21.4

    warmed up with back extensions and light deadlifts


    Deadlift - DOH
    5x100
    3x110
    3x120
    2x130
    5x140 , belt on, best set ever so far, had to re-chalk fast after 3rd rep.
     
  17. akakabuto

    akakabuto Guest

    22nd
    -high rep band work for neck and shoulder mobility work

    23rd
    -push jerks with 32kg kettlebell. triples,doubles and singles.

    24th
    DB rows 3x10x40kg
    Lat pulldown 3x6
    back extensions with 25kg plate


    My training has been weak, low motivation since I haven't had regular lifting partners. I need to start doing some sort of a routine next week. Something with high frequency and geared towards strongman. I've been doing sit-ups,push-ups and shoulder mobility work with bands every day now.
     
  18. akakabuto

    akakabuto Guest

    Saturday
    Haven't done squats in a while.

    ATG Squats
    5x50
    3x70
    3x80
    3x80
    3x70

    2-dumbbell strict overhead-press
    5x5x18's

    Bench press
    5x50
    5x55
    5x55

    Standing cable abs
    3x10
    Floor sit-ups , legs supported, plate behind head
    2x10x15kg
     
  19. akakabuto

    akakabuto Guest

    Did some gripper work and filled my oil barrel on Sunday.

    Monday
    1
     
  20. akakabuto

    akakabuto Guest

    Tuesday

    2 DB Press
    5x16's
    5x20's
    5x20's
    5x18's
    8x16's

    Upright row 4x10
    Lat pulldowns 5x8

    Ab pulldowns with some isometric holds, greek chair leg raises, hanging knee tucks.
     

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