Akakabuto's Lifting

Thursday

I've only been working and drinking. Can't really train when I have work.

AM: Rope skipping 5 sets of 20 skips... PVC rolling

PM:

Narrow Grip Bench Press
4x60
4x60
5x65
5x70
5x70

Cable Tricep Extension 3 sets (top set 12x stack)
Lateral raise 3x10x14's

Full Squat - Using Oly shoes for the first time. They are good.
5x100
3x110 - belt
3x120 - belt
5x100

Front Squat
3x60
1x80
1x90 - very hard.

Upright Row 3x10x60

One Finger Deadlift
0x80 - doh
1x80 - mixed
1x75 - doh

Mobility work
RC 2 sets both lateral & vertical

Weight 128 (-2)
 
Sweet lifting.

Whereabouts do you train, if you don't mind the asking?
 
Sunday

3 short sessions today.

Rope skipping, some heavybag work & PVC rolling

Grippers
1x5 with filed CoC#1
#2 3 reps right, 1 left. 4th rep was very close
#2 Forced closes 1x5
#2 Static hold set

Four-way band neck work 3-4 sets per side
Band Pull-aparts, Overhead pulldowns, Dislocates
Suitcase kettlebell shrugs 3 sets (10,15,15 32k)
Kettlebell Press 3x10 16k
 
Monday

Clean & Press
5x40
3x50
3x60 - Ugly
2x60
2x60
3x60
5x50

Lateral raise 3x10 16's

Barbell Row
5x80
5x90
6x100 - 5 strict
6x100 - sloppy

DB Pull-over 9x40 & 2 light sets

Lat Pulldown
6x90
7x110
10x90
 
Tuesday

This week I get home from work every day. Work carrying volume ~800k

3 kilometer walk. Included:
2 Hill Sprints
4 Short sideways and backwards jogs

Wednesday

Work carrying volume ~800k

Good Morning
5x60
5x70
5x80
5x100 - easy

Stiff-Legged Deadlift
8x100
8x120
8x120
25x100 - Grip Cardio

Back XT 3 easy sets
Leg raises 3 easy sets
 
Friday

Bench Press
3x60
5x72.5
5x72.5
2x70 - 1 paused
3x65 - 2 paused

Rack Floor Press - A vertical fist distance between bar and chest
3x70
3x80 - isometric
2x80 - isometric

Upright Row 5x5 70k

Neck Curl 3x10 30k

Tricep Pressdown
2 long sets

Lateral raise 2x10x18's , 10x8's -> Crusifix -> Five breaths -> Reverse Crucifix

Supported Handstand Isometrics 2 sets
 
Monday - Abs, stretching, pvc rolling

Tuesday

Some CoC work earlier

Snatch Grip Snatch Press ... failed snatches with press-outs
3x40 - hang
2x50
3x50
2x50

One Arm DB Press
3x22.5
3x27.5
L: 0x35 R: 1x35
L: 0x35 , 3x27.5

Lat Pulldown
10x70
10x90
10x90 -> 10x70
 
Wednesday

Good Morning
10x60
10x80
5x105

Full Squat
5x80
5x90
5x105
3x130 - belt

Stiff-Legged Deadlift
8x100
8x130
10x120

Some light recovery work
 
Thursday

Pinch Lift, pair of 10's 3 sets , 30k DB one set
Hub Lift 15k 3 sets
Round the world with 22.5 one set

Jouko Curl
6x32.5
8x37.5
12x25

Preacher Curl
10x30
8x40
6x40

Seated Calves
20x40
20x60
20x60

Tibialis 3x30 15k
Broomstick Twists and recovery work
 
Friday

Bench Press
3x60
2x70
5x75 - very ugly last rep
5x70
5x60
5x60
5x60
5x60
5x60
1x90 - negative
4x80 - forced reps
3x80 - forced reps
5x80 - forced reps

Cable Triceps 3 sets
Pec-Deck 3 sets
Lateral raise 1 set
 
Saturday

Kettlebell Swing 32k 10+15+15+20

Ankle and upperback band work between the sets
Active recovery
 
Monday

C2 Rower 2km
Back Extension machine few dropsets
Bent-over cable rope rows 2 sets
 
Tuesday AM

Fasted session, Short rest

Machine Overhead
10x30
10x40
10x60
8x70
10x60
10x60 - neutral grip
10x50 - neutral grip

Horizontal Press Machine
10x60
8x60
12x50

Shoulder dislocates
C2 Rower 2x400m
 
Tuesday PM

Upright Row
10x40
10x40
6x50
6x60
6x75
6x75

Bent-over Laterals
12x12's
10x14's
8x14s
10x10's
15x10's

Rotator cuff one lateral and vertical set
 
Wednesday

Good Morning
5x60
5x70
5x80
5x100
5x100
5x100
5x90
5x90
10x60

Deadlift
3x100
3x120
3x140 - belt on. mixed grip after this set
1x160
1x170
0x200 - wanted to see if I can break it off the ground. I did a tiny bit.
1x180

Mobility 10min
 
Turdsday

C2 Rower 2x500m
Calves 7 sets , 3 seated
Tibialis 3 sets
Leg extensions 4 sets
Rotator Cuff 2 sets vertical and horizontal
Recovery work

- My back hasn't felt this good in the morning for months.
 
Sunday

Kettlebell Snatch 16k 10-9-8-7-10-5-5-5-5-5

Band upperback and shoulder work
PVC rolling, did some yesterday also.
 
Monday

OHP
3x40 - Press
3x50 - PP
3x60 - PP
3x70 - PP
1x80 - PP
0x90 - PP/J
1x60 - Slight PP
3x50 - Press
10x40 - Press -> 10x20 - BTNP

Dumbbell Bench Press
5x25
5x27.5
5x30

Kennelly Dumbbell Extensions 3x10 12's
Cheat Flyes 3x5 20's , 1x10 1x5 with static holds 14's
Front Cable Raise 1 set
Side Cable Raise 1 set -> One Dumbbell Side Raise 15x10k

Weight : 125!
 
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