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Akakabuto's Lifting

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

  1. akakabuto Guest

    Thursday

    Squat
    5x90
    3x110 - Parallel?
    3x100 - ATG
    3x100 - ATG

    Deadlift DOH Hold
    1x120kg*something
    1x160kg*~3sec
    1x160kg*~3sec
    1x120kg*long

    Pull-over
    10x27.5kg - db
    5x35kg - db
    15x20kg - bb

    Log Press
    5x45kg - strict
    1x45kg - static hold at forehead level ~6sec

    DB Shrugs 1x
    Cardio 15min
     
  2. akakabuto Guest

    Monday

    ATG Squats
    5x60
    3x80
    3-5x100
    5x110 - No belt, quite clean.
    6x100
    6x100

    Med. ball throws
    Back ext. 25x25kg

    Two days of boozing seemed to give me great speed off the bottom.
     
  3. akakabuto Guest

    Tuesday

    Log Press
    somex45
    5x55
    5x60
    5x65

    Incline db press 2x8x22.5's
    DB Pull-over 1x15x22.5kg
    Pec-Deck 2 sets with static holds
    Tried some one arm hangs from a fat bar, did few secs per arm.
     
  4. akakabuto Guest

    Friday

    A1: Incline DB Press 3x6x25's
    A2: Horizontal rows 3x8xbw

    Chin-up negatives and holds
    DB Pull-over 2x8x32.5kg
    DB Tricep oh ext. 2x8x32.5kg
    Cable Tricep oh ext. 1x12x30kg
    Wrist curl 1x15x30kg , 1x8x40kg
    Curl grip lat pull 1x3x110kg with holds and slow negatives
    Light back extensions and leg raises
    Neck front and back 1 set each
    Light reverse curls 1 set

    -I tweaked my lower back yesterday while doing NOTHING.. it feels quite ok now but I think I'm no good for spending over 8 hours a day in sleeping position. Hopefully doing some heavy support work later this week, definately not going to drink.Soon going to be able to do some chins!
     
  5. akakabuto Guest

    Saturday

    Cardio, medium to high intensity 1 hour
    Some med. ball throws

    Loading event
    Heavy sandbag - duckwalked, didn't lift on the platform
    Medium sb - ran
    Light sb - ran
    120kg(?) barrell - loaded in upright position on a 75-80cm platform

    -Exhausted... also need to make my platform higher.I did the loading quite slowly and took my time trying different holds or positions to carry the weights

    Sunday

    Tried some grip holds but had no chalk and my fingers weren't quite recovered from the loading event. Whole back area, abs and triceps in DOMS so it was time for some bicep/forearm pumping! Got some light bruising on my other bicep too, probably from the barrell lift.

    Preacher curls 3 sets - ME & RE! PR's were broken in both.
    Wrist curls 3 sets
    Reverse curls 3 sets

    -This is very important preparation for pub arm wrestling.. birthday in less than 2 weeks!
     
  6. akakabuto Guest

    Monday

    DB PP's up to PR's and back , 40kg right arm, 35kg left arm

    Floor Press
    3x60
    7x60

    Strict Log Press 12x45kg , PR I think

    Some intense cardio .. estimated time 20min
     
  7. akakabuto Guest

    Wednesday

    Deadlift
    5x100
    3x110
    2x130
    1x150
    1x160 - belt on
    1x180 - PR

    Reverse Grip Lat Pulls 1x10-12x90kg
    Preacher curls negative with 50kg, 6x40kg
     
  8. akakabuto Guest

    Thursday

    Incline Flyes 3 sets
    DB Pull-over 2 sets
    BTN Press 1 set
    Cardio 90min

    I needed a light session like this..
     
  9. akakabuto Guest

    Sunday

    OHP
    somex40
    5x50
    5x50
    max reps with 40 , only to forehead level. 12-14 reps

    Lateral raise 1 set
    Press-outs with 80-100kg
    Isometric bench press 2-3" off the chest 3-4 sets of 6s
    Rotator cuff 2 sets
    Some grip holds, best set 5sec 160kg hold
    Some cardio

    -Weak gay shoulders will be fixed..
     
  10. akakabuto Guest

    Monday

    ATG Squats
    8x60
    3x90
    5x110
    1x130 belt on for 2 sets
    3x120

    3x100
    5x90

    SLDL 2x8x100kg
    Lots of abs.
     
  11. akakabuto Guest

    Tuesday

    OHP
    5x40
    5x40
    5x40
    5x45
    5x45
    max reps x 40 , twice.

    NGBP
    2x70 - PR .. unexpected
    0x80
    0x75
    9x60 - 3 rep PR , straight after 75 try
     
  12. akakabuto Guest

    Wednesday

    CG Pulldowns 4x8x70-100kg
    OA seated cable rows 3-4x8x30-40kg

    Stripset - Supported lat rows
    100kg x0 -> 80kg x some -> 60kg x many

    Some 10kg plate bicep curls.
     
  13. akakabuto Guest

    Thursday

    Strict Log Press 1set
    DB Pull-over 2sets
    Wrist curl 2sets
    Reverse curl 2sets
    Rotator cuff 2sets
    Back-extension 2sets with bw
    Med. ball throws

    Next session... maybe Monday.
     
  14. akakabuto Guest

    Monday

    OHP up to 3x50 strict. PP's with slow negatives
    Strict log press 5x50 (PR) drop set 3x45 strict
    +accessory stuff and cardio

    Tuesday - Morning GPP

    Wednesday

    Sandbag training mostly. Loaded the heaviest sandbag , lapping it was the hard part.
     
  15. akakabuto Guest

    Thursday

    DOMS from glutes to traps.. some mild inflammation going on in the right shoulder I think.

    Hamstring curls 2 up 1 down 3 sets
    Seated calves 3 sets
    Standing abs 3-4 sets
    Jouko hangs with bw ~3 10sec sets
    Leg Press 2 sets for high reps
    Stretching and PVC rolling
     
  16. akakabuto Guest

    Friday: Sandbags & kb throws
    Sunday: Abs & cardio

    Monday

    Incline db press
    10x20's
    6x27.5's - PR
    3-4x27.5's
    10x22.5's

    DB Pull-over 2 sets

    Deficit Deadlift
    5x100
    5x120
    4x130 - PR

    Floor Press
    5x60 - pause
    8-9x60 - touch 'n go
    3x70 - touch 'n go PR

    Shoulder raises 4 sets
    Light cardio
     
  17. akakabuto Guest

    Tuesday ABS

    Best sets
    Feet supported sit-ups , weight behind the head 10*15kg

    Standing abs 8*60kg

    Total of 10(?) sets of abs, most were super-sets
     
  18. akakabuto Guest

    Wednesday

    AM: +1 hour cardio

    Before PM lifting session had to carry heavy stuff at work for 1
     
  19. akakabuto Guest

    Sunday

    C&PP

    5x60
    3x65
    3x70
    2x70

    Barbell Rows
    8x70
    5x90 - sloppy, quite upright
    5x90 - sloppy, quite upright
    8x60 - Pendlay
    5x60 - Pendlay
    5x60 - Pendlay

    DB Tricep Extension
    8x14's
    12x10's
    12x10's

    Lateral raises 3 sets
    Some jumps
     
  20. akakabuto Guest

    Monday

    Squat walk-outs
    1x100
    1x120
    1x120 - FS break-off
    1x140
    1x160
    1x100 - FS break off, long hold, short walk-out

    Sled Hack Squat
    10x sled
    6x 40+sled
    1x 80+sled


    Med.ball slams 3 sets from different stances
    Stretching
     

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