Akakabuto's Lifting

[Zerocrew1984]

Jouko?

 

[akakabuto]

Jouko Ahola! All strongmen should watch his training vid, full of tips for events and some good supplemental exercises like Jouko Hangs which is hanging from a rotating bar.

I think diesel crew made a vid on this also but they didn't know that it was supposed to be done on rotating bar which is more demanding and helps alot with farmers walk for example.

Jouko curls are crossbody hammercurls

 

[akakabuto]

Monday

200kg sled rows and some dragging.
120kg barrell carry & load few times.

 

[akakabuto]

Tuesday

Strict Log Press
5x45
5x50 - C&P
5x50 - C&P
5x50 - C&P
8x45 - one rep PR
10x45 Press outs

Front Squats
3x65
3x65
5x60
5x60
5x60

Circuit
Jouko Hang - 19.5s x BW
Side Bends 2x10x45kg
Standing abs 2x10x50kg

I was supposed to do dumbbell crucifix and shrugs but forgot.

 

[akakabuto]

Thursday

Squats - low bar position
5x60
5x80
5x80 - tried high bar position
5x80
5x100 - belt on
3x120
3x120
2x105 - belt off but no concentration or strength left

Sumo Leg Press 5x10
Platform SLDL 2x15x60kg
Walking bw lunges ~25 total steps

 

[akakabuto]

Yesterday
16kg kb snatches,swings,throws,mobility
120kg barrel carry & load, 2xcarry 1xload

Saturday


Bench Press
3x50
2x60
1x65
0x70 - gay
0x70 - tried narrow grip

Push Press
1x50
1x60
1x65
0x70
1x70
0x75

OHS and BTN jerks with 20kg bar.
Lat Pulls 3x10x70kg
Ez-bar curls 2x8xsomething

 

[akakabuto]

Sunday

OHS 12,12,8 x20kg
Side bends 2x12x45kg
Standing abs 2x15x50kg , 3x20x40kg

 

[akakabuto]

Tuesday

Shitty day, I'm thinking a deload week might be smart thing to do now. I've noticed that every time I eat a turkish pizza the day I train I suck balls more than usual. I'll try to do something real tomorrow.

Bench Press
5x50
3x60
3x60
2x60
several reps x bar

Squat 2x5x60kg
Standing twist for random reps x bar
Lat pull 8x70, 10x70, 10x80
Tricep pushdown 3x8-12
20min of stationary bike, low-medium intensity

 

[akakabuto]

Wednesday

Floor Press
5x50
5x60
0x70
1x70 - failed 2nd rep
0x75
0x80 - negative
1x70
1x70

Partial Squat - I thought I was going parallel with the new technique but I checked it and it was somewhat above parallel, it felt like I was going downwards forever though.
5x60
5x80
10x100 - belt

Preacher curls 8x35kg
Ez bar curls 5x50kg

Front Squat
1x80
1x80

Push Press
3x60
2x70 - PR , could have gone for a rep or two more though.

-Eventhough I had shitty exercise order I had a decent day. I have no idea how to get to parallel in the squat with wider stance.
Push Press PR was unexpected because I did some pressing yesterday and lots of stuff today before them that should have hada big impact on it.

 

[akakabuto]

Thursday : Light training (ohs,lat pulls,karlsen squats)

Friday

20min stationary bike - medium intensity

Pinch lifts
Several one hand 2x10kg plate lifts
Five two hand 37kg lifts


Shrugs 10x100 , 2x10x120kg
Walking lunges x12kg , 20kg , 40kg
Standing abs 3x10-15x50kg
Rotator cuff 3x12

 

[KazenoYojimbo]

Tuesday

Shitty day, I'm thinking a deload week might be smart thing to do now. I've noticed that every time I eat a turkish pizza the day I train I suck balls more than usual. I'll try to do something real tomorrow.

Now I have to know what goes into a Turkish Pizza...

 

[akakabuto]

Probably siemen and bodyhair

 

[akakabuto]

Sunday

Push Press
2x50
1x60
1x70
1x70
1x75 - PR
0x80
0x80

Ballistic Bench Press
1x60
1x65
1x70

Tricep Pushdowns 2x15


Monday

Soccer kicking 2hrs

Deadlift
5x100
5x110
3x120
1x130 - bad form


NEED TO DO:
*Bend more at the hips @deadlift
*chest up @deadlift
*more prehab exercises and GPP in general
*more ab work
*daily overhead squats
*more lift analyzing

 

[akakabuto]

Wednesday

Shrugs
10x100
10x130
10x130

Lat Pulls
10x84
10x84
20x70

One hour of walking
1x500m hill run

 

[akakabuto]

Thursday

NG Bench Press
5x55
3x60 - fast
2x65
1,0x70
0x75
0x70
3x60

High bar squats 20x70kg - PR

Going to do some cardio and stretching in a few hours.

-my benching makes no sense, I'm not going to go for max in bench press for a long time now.
-I'm going to do floor/log/push presses more often instead of benching
-I'm thinking of focusing on speed and the cleaning portion in log press , volume in push press and heavy singles in floor presses.
-Two pressing exercises per session, might add some weighted push-ups.

 

[akakabuto]

Saturday

Power Clean
3x40
3x50
3x50
3x50
3x60
3x60
1x65
1x65
1x60

OHS
5x25
5x25
5x25
5x25

 

[akakabuto]

Sunday

Low-bar Squat
5x60
5x80
3x100 - belt on
2x120 - abit high
1x140 - high
1x130 - high
3x120 - abit high
3x110 - deep

Rack Pull
3x100
1x120
1x140
1x160
0x200

 

[akakabuto]

Yesterday - soccer goal shooting 1

 

[vla]

I was supposed to do dumbbell crucifix and shrugs but forgot.

 

[vla]

update!