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Akakabuto's Lifting

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

  1. Zerocrew1984 Banned Banned

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  2. akakabuto Guest

    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
     
  3. akakabuto Guest

    Monday

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

    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.
     
  5. akakabuto Guest

    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
     
  6. akakabuto Guest

    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
     
  7. akakabuto Guest

    Sunday

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

    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
     
  9. akakabuto Guest

    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.
     
  10. akakabuto Guest

    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
     
  11. KazenoYojimbo On the Bounce

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

    Probably siemen and bodyhair
     
  13. akakabuto Guest

    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
     
  14. akakabuto Guest

    Wednesday

    Shrugs
    10x100
    10x130
    10x130

    Lat Pulls
    10x84
    10x84
    20x70

    One hour of walking
    1x500m hill run
     
  15. akakabuto Guest

    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.
     
  16. akakabuto Guest

    Saturday

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

    OHS
    5x25
    5x25
    5x25
    5x25
     
  17. akakabuto Guest

    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
     
  18. akakabuto Guest

    Yesterday - soccer goal shooting 1
     
  19. vla White Belt

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    :eek:
     
  20. vla White Belt

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    update!
     

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