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Akakabuto's Lifting

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

  1. akakabuto Guest

    Friday

    Log Press
    3x45
    3x50
    3x55
    3x60
    3x62.5
    3x60

    Overhead Press , no leg drive
    5x30
    5x40
    5x40

    some bicep and tricep work
     
  2. akakabuto Guest

    Tuesday

    Deficit Deads
    3x100
    3x100
    3x110
    3x110
    3x110

    Shrugs
    20x60
    10x80
    10x100
    10x110
    10x110

    Face-Pulls 4x10
    Some ab work
     
  3. akakabuto Guest

    Friday'

    Log Press
    5x45
    5x50
    5x55
    3x60
    3x65
    5x45 - strict

    some ab and bicep work
     
  4. akakabuto Guest

    Sunday

    Zercher deadlift from ground
    1x70
    1x70
    1x80
    1x90
    1x100

    Yates Row
    8x70
    8x80
    5x90
    5x90
    5x90
    15x70

    T-Bar Row
    6x60
    6x70
    6x70
     
  5. Zerocrew1984 Banned Banned

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    nice workouts akakabuto. keep up the good work.
     
  6. akakabuto Guest

  7. akakabuto Guest

    Monday

    Narrow Grip Bench Press
    5x5x50 - I need to start doing this weekly. I'll be adding 2.5kg in every session.

    Tate Press 2x15
    Incline DB Flyes 3x8
    Side-bends 4x8
    Incline Sit-Ups , weight on chest 3x8x15kg
     
  8. akakabuto Guest

    Wednesday

    ATG Squats
    5x50
    5x60
    5x70
    3x80
    3x90
    3x100 - 2 rep PR

    Deficit Deads - My deficit deads are done from a platform which height is pretty high, the bar touches my shoe in the beginning.
    5x100 - no touching the floor
    5x110 - I was planning on doing 120kg for three but my ass was on fire after the first set so I just upped the reps from last session
     
  9. akakabuto Guest

    Friday

    Log Press
    5x45
    5x50
    3x55
    3x60
    1x70 - I felt weak and grinded out one rep. Bad day
     
  10. akakabuto Guest

    I've been sick since Saturday. Fever is gone and only have a sore throat now. Did gripper work yesterday and going to do some light training tomorrow probably.
     
  11. akakabuto Guest

  12. akakabuto Guest

    I can't see my post.
    Thursday

    Narrow grip bench press
    5x50
    5x50
    5x55

    Push Press
    3x50
    1x60
    1x60
    1x60

    ATG squat
    5x70

    Snatch grip platform deadlifts

    5x70
    5x70
    5x70
     
  13. akakabuto Guest

    Saturday

    Deadlift - weak day
    3x110
    2x120
    1x130

    + lat work , abs , curls
     
  14. akakabuto Guest

    Sunday - Monday night

    4-5 barrel lifts to platform
    Ab circuit
    Jogging and walking - I think I jogged non-stop for 1-1,5km
    30 Sit-ups after jogging, then walking and tried to lift some heavy stones which I found

    I have to do jogging now and shit like that for army which I will attend in one year. I'm glad I invested on good running shoes, no shin splints like before, atleast not yet.
     
  15. akakabuto Guest

    Monday

    Zercher deadlift
    5x60
    1x70
    1x80
    1x90
    1x100
    1x110
    0x120

    Dumbbell rows
    3x8x40

    Lat pulldowns
    3x8x70
     
  16. akakabuto Guest

    NG Bench
    5x40
    5x50
    5x55
    5x55
    5x55

    BTN Push Jerks
    1x40
    1x40
    1x40
    1x50
    1x50
    0x55
    1x55
    1x55

    One Arm db push press
    5x22.5

    Pec Dec 2x6, 1x10
     
  17. akakabuto Guest

    Thursday

    Deadlift - mixed grip

    Worked up to max
    1x140
    1x150 - belt on from now on
    1x160 +10kg PR
    0x170
    0x170
    0x170
    ...etc.

    Platform Deadlift - DOH
    1x140
    NOTES:
    -I think my glutes and legs overall need more strength. 170 would barely move off the ground, inch at best.
     
  18. akakabuto Guest

    Monday

    BTN Jerks
    10 singles with 50kg

    ATG Squat
    5x60
    2x100

    Front Squat
    3x50
    3x60
    3x70

    +Med Ball throws and slams
     
  19. akakabuto Guest

    Monday - 2nd Session

    Bench press , mostly narrow grip but also some sets with normal and medium

    5x50
    5x50
    3x60
    2x60
    2x60
    1x65 +5kg narrow grip PR
    5x50
    5x50
    5x50
    5x50
    5x50

    ATG Squats
    20x40kg

    + lots of accessory work (rotator cuff,anterior deltoids,abs,hamstrings)
     
  20. akakabuto Guest

    Tuesday

    Yates Row
    8x60
    5x70
    5x80
    5x90
    5x100
    5x100
    15x70

    T-Bar Rows
    8x60
    8x75
    8x80
     

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