Akakabuto's Lifting

[akakabuto]

Friday

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

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

some bicep and tricep work

 

[akakabuto]

Tuesday

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

Shrugs
20x60
10x80
10x100
10x110
10x110

Face-Pulls 4x10
Some ab work

 

[akakabuto]

Friday'

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

some ab and bicep work

 

[akakabuto]

Sunday

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

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

T-Bar Row
6x60
6x70
6x70

 

[Zerocrew1984]

nice workouts akakabuto. keep up the good work.

 

[akakabuto]

thanks

 

[akakabuto]

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

 

[akakabuto]

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

 

[akakabuto]

Friday

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

 

[akakabuto]

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.

 

[akakabuto]

lol.

 

[akakabuto]

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

 

[akakabuto]

Saturday

Deadlift - weak day
3x110
2x120
1x130

+ lat work , abs , curls

 

[akakabuto]

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.

 

[akakabuto]

Monday

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

Dumbbell rows
3x8x40

Lat pulldowns
3x8x70

 

[akakabuto]

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

 

[akakabuto]

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.

 

[akakabuto]

Monday

BTN Jerks
10 singles with 50kg

ATG Squat
5x60
2x100

Front Squat
3x50
3x60
3x70

+Med Ball throws and slams

 

[akakabuto]

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)

 

[akakabuto]

Tuesday

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

T-Bar Rows
8x60
8x75
8x80