Akakabuto's Lifting

Thursday - 15min heavybag

Friday

I tweaked my mid-back last night doing pretty much nothing. Today carried few dozen bags at work... heavy & my lower back was gassing halfway through.

Barbell Rows , sloppy overhand
3x100
3x100
1x110
1x120
1x130
1x130
3x100
lots x60

Log Incline Press
5x45
5x50
5x55
5x60
5x65
5x45

Incline DB Curls ... one long rest-paused set with 14's... for the pump.
 
Sunday

Day - 15min heavybag , abs, mobility

Night - 30min of kettlebell dragging (48k) & wrist work with sledgehammer. Dragging was for upper body.
 
Monday

Sumo DL
3x100
3x110
3x120
1x130
1x140
1x150 - belt on
1x160 - I can feel my hamstring weakness... lock-out is a joke though. 30 kilos behind my conventional.

FS 3x3x70 - weak... I'm hunched over

Barbell row , 45 degree, no touching the floor, strict.
10x70
10x80
10x80
10x80

Super-set: Upright row & Back XT
4 sets of upright rows, 3 of which were with cable machine. Back XT 2 sets 22+15 reps. Last set of upright rows 60k 15 reps.
 
Nice! That's a lot of posterior chain volume big guy! :)
 
Thanks, I'm trying to raise the intensity in my sessions somewhat, I did that in an hour. Traps and hamstrings are very sore.

Tuesday

1
 
Nice lifting man.

War Suomi!

suomi-leijona2.jpg
 
Thanks.

Wednesday

FS 3x3x75k

DOH DL
1x140
1x140
1x140
1x140
1x140
1x100 +20 shrugs
3x100 - heaves
3x100 - heaves

Sit-ups 2x10 (75k,50k)
10 burpees... out of breath.
Wrestling dummy "drills"
 
Thursday

DB Bench Press
6x25's
9x25's
11x25's
10x65 - wide grip bench press

Shoulder raise 2.5k plates, 20 reps to front,side,behind
Lateral raise 5 sets
Front raise 4 sets
Incline shrugs 3 sets with 25's , last set with 2 long isometric holds.
 
Friday

FS 3x3x80

Good Morning
5x60
5x70
5x80
5x70
5x70

Back XT's
Leg Raises
 
Monday

Front Squat
3x60
3x70
3x85
3x80
3x80

Good Morning
7x60
6x70
6x85
6x85
6x85

Deadlift 5x100 , slow tempo
Spread Eagle sit-ups 30,20 with BW
Burpees 20 total
Mobility
Exercise bike 5min
 
Tuesday

DB Incline Bench Press
10x25's
10x25's
10x25's

Press
5x40
5x40
5x40

Lateral raise 3x12
Cable Triceps 3 sets
Mobility
 
During deadlift warm-up on Wednesday I managed to wreck my back a little. Was doing 120k for one rep and once I got above knees heard a pop in my lower back and sharp pain which dropped me on to my knees.

Barely got up and had hard time getting shoes on.. not to mention riding home with bicycle.It was hard to sleep and I didn't have any pain killers and the pharmacy was closed Thursday because of some special shit day.

My work also started Friday and fortunately my back was good enough by then. 8 Hours of manual labour....... Saturday 5 hours but more intense. Did heavy bag work on both days and calisthenics.

I think I tweaked my back because of a bad warm-up and I did have some nerve pain in my neck day before. Lesson learned....
 
Sunday - Back XT's lots of sets of 10 , leg raises , spread eagle sit-ups

Monday

Incline DB Press 25's 30RP
Narrow grip bench press 60k 21RP
DB Strict Press 3x8x16's
Abs
 
Tuesday

Good Morning
6x50
6x60
6x70
5x80
5x90

Back XT's
Leg Raises
Seated DB Curl 30RP 16's

Boxing work
 
Wednesday

Bent-over laterals 9 sets 104 reps total
Pinch lifts with 2x10k
Jouko curl 2 light sets
Standing abs 4 sets
 
Friday

One hour of loading pipes at work and straight to the gym:

Incline DB Press
5x30's
1x35's - hips left bench
15x25's
9x25's
 
Back from work trip to Lapland

Thursday

Incline DB Press
8x22.5's
8x30's
12x22.5's
6x22.5's

DB Pull-over 10x25,30,25
Lat-pulldown 3 sets
 
Got back from work trip on Thursday or Friday. Been busy drinking. Hope to get back from work tomorrow early enough to get to the gym. I'm wrecked..

Sunday - Heavybag , some calisthenics
 
Monday

Incline DB Press
5x22.5's
5x27.5's
0x35's
8x27.5's

Good Morning
8x60
8x80
5x100
 
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