Akakabuto's Lifting

Sunday night: Still somewhat hangover, did 10-15min session of push-ups & KB juggling.

Monday morning

Drank a cup of green tea & coffee

Exercise bike, light barbell work, bodyweight work, stretching

~30min
 
Monday

I started the Russian Front Squat program from Jackal's Gym website. I put my max at 90k since it looked impossible with 100.. I might be able to do it with belt, but I don't want to use a belt with front squats. I'm not following the program 100% exact, it's still quite hard.


FS
5x45
5x50
5x60
5x70
5x70
5x70
5x60

Cardio & quad stretching

Contrast shower for quads at home.
 
Tuesday

Quick heavybag session & lower body stretching in the morning

OA DB OHP
1x22.5
1x25
1x27.5
1x30
1x32.5 - L&R PR
1x35 - R only
25k 4L 3R

Skull Crusher
5x50
5x50
5x50

Plate Curl 3 sets with 2 5k plates
Rev. wrist curl 3 sets with 25k
 
Wednesday - Sled dragging

Thursday

Shrugs / Hand & Thigh lift with hold
10x110 - shrugs
5x120 - shrugs
5x130 - shrugs
1x150 - doh hold
1x160 - mixed grip holds from now on
1x170
1x180
1x190
1x210
1x220
1x150 - doh hold
6x110 - shrugs
2x110 - shrug holds

Cardio
 
Friday

Squats
5x60 - FS
3x100
4x100
1x110 - belt on
1x120
1x130

Leg Curls 3 sets
Rev. wrist curls 3 sets

Med.ball throws
 
Sunday

Kroc rows 20x45k + 5x45k
Lat Pulls 3 sets (70,80,70) V-Grip

Sit-ups on floor, weight on chest/stomach , feet unsupported (20,40,60,80k
)
Barbell side bends/rotations 3 sets (20,10,10k)
Hack Machine Hise Shrugs 2 sets 120k + sled
Back XT's 3 sets
RC 4 sets
Tibialis 2 sets 15k
 
Monday

DB Incline
5x22.5's
2x27.5's
1x30's
1x32.5's

Lock-outs
x50
3x90
x70

Shoulder raises front , lateral, behind 20 each with minimal rest between reps. Two 5k plates.

Cable triceps 3 sets high reps

Plate curls 2x5k .One hand at a time.

Standing wrist curls with 5x110k , lots of sets with 100 and few with 70.
Not much ROM with the heavy sets, did some static holds in the top position.
 
Tuesday

GM's
8x60
5x80 - wide stance
5x80
6x70 - wide stance
6x70

Step-Ups
5x25's - too heavy, all over the place.
5x16's
5x16's

Standing abs, one leg infront, reps per leg
5x50
5x55
6x55

OHS with light bar, other mobility & stretching also.
 
Thursday

Weighted Push-Ups
3x10k
2x15k
5x20k
5x20k
5x20k

Cheat Curl
5x50
3x60
3x70

DB Curls 2x5x25's
Hammer curls 2x6-8x30's

Plate Pull-overs 3 sets (15,20,25k)

Deads & Fronts tomorrow I think. Probably no sled dragging before weekend. I do my sled dragging mostly during the night and this week has been hectic with all the school work & grand exams(?...)
 
Friday

Deficit Deadlift - high platform
1x90
1x100
2x110
2x120
2x130
1x140 - beltless PR
1x150 - +10
0x160 a couple times
1x160 - switched platform to a fat 20k plate
5x3x110 - conventional, belt off, DOH, short rest

-light leg raises & back XT's , stretching
 
Somehow my skin tore a bit from the base of my supinated hands thumb.. how is that even possible?
 
Saturday

Side Bends
10x45
10x45
10x45
bar x10
8x40 - bar on my back

Sit-ups , plate behind head, feet unsupported
8x10
8x10
8x10

Barbell Twists
bar x12 per side
12x40k

Light OHS's
Leg raises 3 sets
RC 2-3 sets
Rev.wrist curl 4 sets (25,25,25,20k)
 
Tuesday

PP
5x40
3x50
1x60
1x70
1x80 - 5k PR
0x85
0x85
1x60 - Press
5x40 - BTN Press

Plate Front Raises
Plate Pull-overs
 
Wednesday

Zercher Squat
3x60
1x80
1x90
1x100
1x110 - I'm quite confident I can do more

Step-ups 3x6x18's
Plate hold 25k plate per arm, 14sec
Sit-ups 3 sets with 25k , best set 20 reps.
Light calves 3 sets
 
Thursday

Earlier - 10min heavybag, some abs, stretching/mobility especially for glutes/hips

Lat Pulls , DOH
10x55
8x70
8x80
6x90
6x90
8x80
lots x70

Partial BP
x60
x70
x80
x90 - one pin up
0x100 - wide grip after this
x110 - assisted, wide grip
x100 - wide grip
x90 - narrow grip

- Forgot the reps

Lat Pull Bottom Position Holds , close hammer-grip
x70
x80
x50
x60
x80

Pec-Deck 3 sets
Mobility & Stretching
 
Sunday

Over 2 hours of chores non-stop without food (drank all the money I had) and then found a few euros that I used to buy some cookies. Terrible pre-workout nutrition but I did drink good amount of milk. Hips sore and tight for whatever reason. It was still a decent session.

Deadlift
10x60 - RDL
6x100 - RDL
6x110 - RDL
5x120 - Koklyaevish
8x110 - Koklyaevish

Back XT's 2 sets with 15k behind head , one set one-legged without weights

Rev. wrist curls 3 sets with 30k
Cardio/mobility
 
Monday

2-Board Press
6x60
3x65
3x70
3x75
3x80
1x90

Tate Presses
Light BTNP's
Cardio

I've been doing my sessions with a higher pace than before. Now they run 60-90min instead of 120min.
 
Tuesday - Plenty of abs and some cardio.

Wednesday - Got a pull-up bar, a bowie knife, an axe, some rope and a new "cable" for my sled. Made a simple rope attachment for gym. Did some isometric chins & pull-ups etc.
 
Thursday

Earlier today - some axe work & bar bending / upper body isometrics

Sumo DL
5x60
5x90
5x90
5x100
5x100
3x100 - sloppy rows, not DL's
5x100
5x100

Incline DB row 2x15x32.5k

Some Back XT's
Incline abs 2 sets 20k with isometric holds
More abs
 
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