Akakabuto's Lifting

[akakabuto]

Sunday

KB C&PP
1x32
2x32
3x32
4x32
5x32
4x32
3x32
2x32
1x32 - waiters walk
Total - 25 reps

KB drags to target shoulder/upperback area, especially RC's

 

[akakabuto]

Monday

Rack Pull - knee level
5x100
5x120
3x140
3x150
1x160 - doh pr , held it for some time too
1x170 - beltless pr , some nose bleed
1x190
1x190 - my buddy loaded other side wrong so I did 190 instead of 200 and with uneven bar
1x200

Mobility, stretching

 

[akakabuto]

Tuesday - Abs , calves, mobility/stretching

Wednesday

BTN Press
5x40
5x45
5x45
5x40

Shoulder raises
Pec-Deck
Tricep pushdowns

 

[Zerocrew1984]

Needs more calves training.

 

[akakabuto]

True..

Saturday - KB snatches,swings,bottom up presses + stretching

Sunday

FS
3x60
3x65
2x80
1x90
1x80
6x60

Back XT's , one-legged mostly.
Ab Pulldowns
Some leg raises

 

[akakabuto]

Monday Cardio & mobility

Tuesday

One arm DB BP
5x22.5
5x25
5x30
8x22.5

NG BP , all reps paused
5x60
3x65
2x70
1x75
1x80 - ugly but paused.
2 sets with 60 until form failure.

I noticed a form problem, my upperback arch is better than before but when I start lowering the bar I lose the arch because I slip on the bench. I'm going to try wearing a less slippery shirt & magnesium.

Some Jouko curls

 

[akakabuto]

I've been sick since Wednesday, haven't got fever anymore though.

Thursday - some light deadlifts & cardio

Monday

BOR
5x60
5x60
5x65
5x70
3x75
3x80
3x85 - not sure if I did this
5x90
5x90
a long set with 60, underhand.

Lat Pulls 2 sets
Bent-over laterals 2 sets

Sit-ups with 90k on stomach/chest
Lateral plate side bends, one set of both.

 

[akakabuto]

Tuesday

C&P 5x5x50

2DB C&P 3x5x22.5's

Stiff-arm pulldowns one set in three parts going down from a full stack with 10k drops.

 

[akakabuto]

Wednesday

Grippers

Some cardio, mobility work.
Sit-ups 2x8x15k
Standing abs 3 sets
Med ball throws,slams

Thursday 15min heavy bag, I was lazy.

 

[akakabuto]

Friday

Zercher Squat
5x60
5x70
2x90
1x100
1x120
3x100

Step-Ups 2x6x22.5's
SLDL's off the ground 3x5x90k
Back XT's 2 sets, one legged with 5k, some two legged reps with 15k.

 

[akakabuto]

Saturday

RC 2 sets lateral & vertical

BP , wide grip.
1x75
2x80
1x85
5x70
8x65
10x60

Incline Flyes 2x10x12's
Cable Triceps 3 sets

Cheat Curl
5x40
3x50
3x60
1x80 - Continental Cheat Curl?..... it hit my chest once, then I jerked it to the rack position...

- Just bought a magazine with interviews from Janne Virtanen and Jouko Ahola. Good other strongman info in the magazine also. Jouko Ahola said Finnish strongmen don't train enough with implements and event training should consist about 80% of the total training. He also said he had ran a 60sec 400m when he weighed 118,8kg ! THAT is insane. No wonder he was so well conditioned. He also mentioned he and Virtanen basically only did front squats, narrow grip benches and deadlifts in the gym in the end of 90's. Jouko is still quite jacked.... he looked untrained before because he had to stop training for one year for a movie role.

 

[akakabuto]

Monday - Cardio twice

Tuesday

DL
3x110
2x130
1x150
1x170
1x190

1L Back XT's 3 sets
Abs
Some cardio

 

[akakabuto]

Wednesday

Lat Pulls (50,70,90,100,110)
BOR high reps (60,60,70,70)
Med. ball throws
Light cardio

Thursday- Basketball shooting 90min

 

[akakabuto]

Friday

PP
5x50
5x55
3x60
3x70
2x80
5x60 - jerks, atleast tried to jerk.
3x65

RC 2 sets for both lateral & vertical
DB Shrugs 2 sets 35k

Later: Stretching, abs

Saturday: 90min soccer shooting

 

[akakabuto]

Sunday

Deadlift doh beltless
4x110
4x120
4x130
7x110

Back XT's 3 sets
Some leg raises
DB Curl 3 sets 25's

 

[akakabuto]

Monday

90min soccer shooting earlier

Press
3x50
2x60
1x60
1x60
1x60
7x50

DB C&P 2 sets (6x22.5's , 10x18's)

Box Squats 3x3x100 - these aren't to parallel I think. Did a long paused full and a box squat with 100 before 3x3.
Jump Squats with bar 1 set

 

[akakabuto]

Tuesday recovery work

Wednesday

Lat Pulls 10x70 , 10x80 , 10x80 , 12x70
Back XT's 2 sets

Barbell Rows
5x70
5x80
5x80
2x110
2x110
5x80
x70 high rep Yates rows

Bent-over laterals 1 set with one drop
Spread Eagle sit-ups 2x20 bw
Sprinter sit-ups 1 set

 

[akakabuto]

Friday

BTN Jerk
4x40
3x50
2x60
1x65
2x60
5x60 - olympic GM
5x60 - olympic GM
1x60

Jump Squats 3x5x30k
Med.ball throws 30x

 

[akakabuto]

Monday

1a. Bench Press , index finger next to smooth
5x60
5x65
4x70
2x75
3x65

1b. Seated cable rows 4 sets (70, 80, 90, 70)

Pull-overs 3 sets
Back XT's 3 sets
Leg raises 3 sets

 

[akakabuto]

Tuesday - Light cardio & other light training

Wednesday

- fast session... shitty week.

Front Squat
5x50
5x60
5x65
5x70

Leg Press 3 sets
Back XT one long set
Light cardio