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Akakabuto's Lifting

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

  1. akakabuto Guest

    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)
     
  2. hymn Green Belt

    Joined:
    Jan 6, 2009
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    Sweet lifting.

    Whereabouts do you train, if you don't mind the asking?
     
  3. akakabuto Guest

    Northern Ostrobothnia...... Pohjois-Pohjanmaa.
     
  4. akakabuto Guest

    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
     
  5. akakabuto Guest

    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
     
  6. akakabuto Guest

    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
     
  7. akakabuto Guest

    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
     
  8. akakabuto Guest

    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
     
  9. akakabuto Guest

    Wednesday

    Good Morning
    10x60
    10x80
    5x105

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

    Stiff-Legged Deadlift
    8x100
    8x130
    10x120

    Some light recovery work
     
  10. akakabuto Guest

    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
     
  11. akakabuto Guest

    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
     
  12. akakabuto Guest

    Saturday

    Kettlebell Swing 32k 10+15+15+20

    Ankle and upperback band work between the sets
    Active recovery
     
  13. akakabuto Guest

    Monday

    C2 Rower 2km
    Back Extension machine few dropsets
    Bent-over cable rope rows 2 sets
     
  14. akakabuto Guest

    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
     
  15. akakabuto Guest

    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
     
  16. akakabuto Guest

    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
     
  17. akakabuto Guest

    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.
     
  18. akakabuto Guest

    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.
     
  19. akakabuto Guest

    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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