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Akakabuto's Lifting

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

  1. akakabuto Guest

    I felt shitty the whole week and only did some light training on a few days.

    Saturday

    Deficit deadlift
    5x100
    5x120
    5x120

    Lat pull 3x8
    Side bends with kb 5x20
    Seated calves 4x15
    rear shoulder flyes 3x8
     
  2. akakabuto Guest

    Sunday

    NGBP
    5x50
    6x3x60 - all sets fast

    Pull-over 3x10
    Incline Flyes 4x8
    Some pinch gripping

    -Next bp goal is 6x4x60
     
  3. akakabuto Guest

    Monday

    High bar squats
    5x60
    20x60kg - I was supposed to do 80kg but forgot to add the 10kg plates...

    Pull-over 1x20
    DB curls 4x8
    Reverse curl 2x8
    Standing abs 2x15
    Side bend with 20kg plate 1x30
    Plate wrist curl 1x10
     
  4. akakabuto Guest

    Tuesday

    I made three sandbags this week, weights unknown at the moment. They're just light , medium and heavy for now, I can shoulder the light one with some effort but the heavy one is a hard one to carry even for short distances.

    Shouldering both sides 3xlight
    Zercher pause squat 5xlight
    Sandbag carry 2xmedium
    Sandbag shoulder carry both sides 1xlight
    Side bend 5xlight
    Some other random stuff too
     
  5. akakabuto Guest

    Wednesday

    NGBP
    3x50
    3x50
    6x4x60

    Crucifix Flyes
    1x5x8kg - long pause at crucifix bottom
    1x5x4kg - same as above
    1x10x4kg - short pause only

    -4th rep on the bench sucked, especially on the last set. My triceps were still a bit sore from Sunday.
     
  6. If you do the slightest bit of digging in S&P, you'll find a lot of SB info.

    Never forget a lot of the sandbag lifting will have you rounding your back a lot, like stone lifting, so listen to your body. You feel the slightest /problem/ or anything, dump the lift or get some more rest before you go back. Always warm up well and you will build great strengths.

    Rounding the back isn't the end of the world, and important to be familiar with your body, especially since you won't always be able to arch into the best anatomically correct position when lifting, say, a person off the mat.

    With SB lifting, just make sure to keep it fun. If your bags are well-made, get to throwing them. My favorite SB lift is to clean and press it for vertical distance. Break it from the ground, explode and accelerate at the second pull like a clean, then catch and rack it. Get set, and explode again, push pressing it, launching it into the air or to a partner if it's a good bag to catch.

    It would be great for explosion to launch barbells into the air, but you normally can't. SBs don't have that issue.

    If the lift is fun, you will do it. you do SB clean & launching and you will be a strong bastard.
     
  7. akakabuto Guest

    Thanks for the info, I'll do some searching.
    Sandbag training is hard for sure!
     
  8. akakabuto Guest

    Thursday

    Deficit Deadlift
    5x100
    5x125
    5x120
    5-6x100

    Ultra Wide Bench
    10x30
    8x40
    8x40
    8x40
    -all reps with a pause, I've never done any benching with a pause before.All sets were light

    Hammer curls 2xsomething
     
  9. akakabuto Guest

    Friday

    Cardio 20min
    Zydrunas Press 2x5x40kg
    Sit-ups 2x8x15kg
    Standing abs 2x10x55kg
    Seated calves 2x12x100kg
     
  10. akakabuto Guest

    Monday : Some benching & curls.
    I've been sick since Tuesday.

    Thursday

    Gripper work , CoCs, no chalk.
    Lots of singles with #1, few closes with #2 right handed.
     
  11. akakabuto Guest

    Friday : Light squats, rotator cuff, abs etc.

    Sunday
    Supported handstand holds
    Some push-ups
    Some sit-ups
    Sandbag rows 4x10xsomething
     
  12. akakabuto Guest

    Tuesday

    ATG Squats
    5x60
    5x80
    5x110 - belt on , set PR, ugly
    2x100 - no belt, 2nd rep with pause

    High pull, or something alike
    5x70
    3x70 - snatch grip
    3x70 - snatch grip

    Hamstring curl 3x8
    Shoulder flyes 3x8
    Leg raises 2x10
     
  13. akakabuto Guest

    Friday

    C&P
    5x40
    5x40
    2x50
    2x50
    2x50

    Jerked 27.5kg & 32.5kg DB's a few times.

    Incline Flyes
    3x20's + 5x16's
    8x14's

    Tricep extensions 2x
    Crucifix flyes 2x
    Leg raises 1x

    - I consider this a decent session since I drank yesterday and slept only a few hours
     
  14. akakabuto Guest

    Saturday

    3x this:

    10x 36kg KB swing, one or two handed
    Rest
    5x 16kg KB raw snatch per arm
     
  15. akakabuto Guest

    Sunday

    OHS 2x5x20kg

    SLDL
    6x60
    6x100

    Speed Deadlift
    3x110
    3x120

    T-Bar Row
    12x40
    8x60
    8x80 - sloppy
    8x90 - PR, sloppy
    20x60 - PR, clean

    Upright row 20x20kg
    Back extension 20x

    - I was going to work on OHS and SLDL's but my legs were shaking like a dogs dick... I guess kettleballing hit them harder I thought they did.

    - I'm still slow off the floor in deadlifts, seems like "max-effort" deficit deads helped my lockout tremendously. I should probably do speed deficit deadlifts like recommended for non-pro deadlifters.

    - I might be slow off the floor because of my foot positioning, possibly my toes are pointing out too much and I should use my upper back more if I'm going to keep my toes pointing out this much.
     
  16. akakabuto Guest

    Tuesday

    Log Press
    5x45 - strict
    5x55
    5x60
    3x65
    2+0x70 - one rep PR

    Preacher curls


    -My old log PR didn't feel too hard, I used to have problems breathing when the log was racked, now I had none of that.
     
  17. akakabuto Guest

    Wednesday

    Didn't really feel like doing anything serious. Still need to squat and deadlift this week, probably squats on Friday and speed deads and/or assistance on Sunday.

    Sumo Leg Press
    8x150+sled
    8x240+sled
    8x240+sled
    8x240+sled


    ATG Stretch squat 15x20kg , 8x50kg
    Back extension 30x20kg
    Leg curl 8x
    Leg ext. 15x
    5kg Medicine ball throws
    DB Pull-over 10x25kg , 6x32.5kg
    Jouko Hang 6s +16kg , Failure +16kg
    Leg raises 15x , 10x
    Cheat curls 2x4x50kg
    Back/ab hyperextension sit-up 10 total reps
    Cardio 20-40min total
    Rotator cuff 3x20x1kg
    Some stretching
     
  18. akakabuto Guest

    Sunday

    Boozed Friday and Saturday

    Warm-up 10min : Throws & kicks with soccer and short sprints after it

    Squats & Walk-outs
    5x60 - 5 parallel squats
    5x100 - 5 squats, walk-outs after this set
    1x120
    1x130
    1x140
    2x150

    Overhead Press
    4x40 - BTNJ
    5x40
    8x40 - Rep PR
    5x40 - BTNP , wide grip

    These I did between the main exercise sets mostly:
    Cheat Chins 5x3-5xbw
    Jouko Curls 2x6x32.5kg
    Push-ups 5xbw
    Medicine ball OH throw 5x5kg
    Cartwheels 6-8x
    Back-extensions 10xbw , 20xbw
    Hammer grip front raises 10x12's , 10x14's
    OH cable tri ext. 2x10x30kg
    Leg raises 2x15xbw
    Stretching
     
  19. akakabuto Guest

    Tuesday

    Deadlift, DOH,no chalk or belt
    5x100
    5x120
    1x130
    1x140
    1x140
    1x140

    Shoulder flyes 2x15
    Medicine ball slams 2x10x5kg + throws
    Curls
     
  20. akakabuto Guest

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