Akakabuto's Lifting

[akakabuto]

Wednesday

Deadlift
5x100
5x120
2x140 - mixed grip
1x160
1x160
1x180 - no hitching I think
1x180 - slight hitch
8x140 - 3 rep PR , touch&go

Z-Lift & Carry: took a walk with 60kg, 2

 

[akakabuto]

Thursday

Back ext. 10xBW , 15xBW
Leg raises 10xBW
DB Press some x some

Jouko Hangs 4xBWx6s , 145x6s , 145x8s - PR
Plate rows 7,6,4x10's

Side lift with hold (shirley) 3x60kg(?)x8's
Standing abs 25x40kg , mobility: some x40kg + ultra wide stiff-legged stance & chin touching the seat.

Shoulder mobility:
"Broomstick" stretches
One DB Saxon side bend 3 singles with 20kg , 1 with 18kg. Done PTG (Palm To Grass) haha.

Supported wrist curls 15,20x35kg
Med.ball throws&catches

 

[akakabuto]

Sunday

BP
5x60
1x70
1x80
3x60
3x60
3x60

Neck front&back 1 set each
Rotator cuff 1 set

 

[akakabuto]

Just got these two from the mail, used books:
Franco Columbu - Winning Bodybuilding 1977
Bruno Nyberg - Painonnosto 1961 (oly lifting)

Nybergs book was the one that guided Taito Haara (first 400kg squatter in Finland) in the beginning of his career.
Pure gold...for example: Statistics,history,techniques of oly lifting and training of Tommy Kono, Yuri Vlasov,Schemansky and alike.

Got seven more books coming..

 

[akakabuto]

Monday : Medium intensity cardio 1

 

[akakabuto]

Wednesday

Standing abs 15x40 , 2x8x60 , 8x55 , 3x8x50

Med.ball throws
Curls 2-3 sets
Carry & Sprint: 3 wrestling dummies & 2 heavybags

 

[akakabuto]

aaa

 

[akakabuto]

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[akakabuto]

Thursday - Medium intensity cardio ~1h

Saturday Morning - Circuit consisting of push-ups,kb stuff & various ab things

Saturday Evening

Shitty session... did these:
C&P and snatches were shitty
Karlsen squats 6x40, 6x90, 6x40
Karlsen curls 2x8x45kg
Ankle jumps
Cardio
Neck Giant set:
Neck Bridge & Pull-over 10x15kg
Upright row 20x20
Front neck rolling 20x (assisted)

Might just re-do most of the stuff I did today tomorrow..maybe try some GM's too.

 

[akakabuto]

Monday

1 Arm DB Press 4x3x25kg
Cardio medium intensity ~75min

Tuesday

Karlsen Squats
6x50
6x90
6x90
6x50

Ankle jumps 3x3 one-legged to deadlift platform, bw only.

Seated cable row (doh): some x70,90,90
Back XT's 2x15x42.5kg
NB & Pull-over 15x20kg
Neck XT & Curl 20x10kg
Shoulder raises behind 3 sets

Jouko hangs 2xBW x6sec , +20kg x5sec
Plate rows 2x8-10
Supported wrist curls 2x15x45kg , 20x30kg

Some light cardio between some exercises..

 

[akakabuto]

Wednesday : Recovery + light abs, chin-up iso's

Thursday

Squats
5x60
5x80
3x100
3x100
3x90

C&P
5x30 - OHS
5x30 - OHS
6x40 - BTN
3x50
2x55
2x50

Weighted Push-Ups
1x20 + 2 partials
6x10
4x10

Supported leg raises 3x12*bw
Side Hold 2x70kg*8count
SL-SUMO standing abs 10x50kg

Leg XT's strip-set 70 -> 55 -> 40 , total reps had to be over 50.

 

[akakabuto]

Sunday

Snowplowing

Sled dragging
Estimated weight ~200kg
Estimated distance 50-70m per trip

Did two trips, some rest inbetween.

 

[akakabuto]

Monday

OHS
5x20
5x40
5x40
5x30
5x30

Light cardio

 

[akakabuto]

Tuesday

OHS
6x20
6x20
8x30
8x20

Karlsen Squat
6x80
6x90
6x80

Floor Press (WSB)
3x60
3x60
2x65
1x60
3x60

Push-Ups
5x20kg - not quite deep
5x16kg - deeper, hands wider.
6x12kg

Some throws & jumps.

 

[akakabuto]

Wednesday

Rack Pull
5x100
1x140 - overhand
3x160 - PR, belt
2x180 - PR, belt
3x140

Back XT's 3x12x55kg

Seated cable rows , some ugly "reps" with
110kg twice + 15x84kg

Neck flexion & extension 2 sets with lots of reps x16kg

 

[akakabuto]

Friday : HIIT , abs , posterior chain stretching

Sunday : CoC#1 high volume , ab vacuum , whole body stretching

Monday

Deadlift
5x100 - doh
5x120 - doh
3x140 - doh on first 2 reps
1x150 - beltless , doh
3x160 - belt , mixed grip

Seated Cable Row 5-6 sets for lots of reps
Lat Pulls 3 sets

Hamstring curl , paired with lat pulls. 3 sets
Leg XT , barbarian strip set , 90 -> 40

 

[akakabuto]

Tuesday

Incline DB BP , all reps paused : 5x5x25's

Shoulder raises 4 sets
Floor DB Tri. XTs 3 sets
Tricep push-downs 3 sets

Abs, feet supported & weight behind head 2x10x15kg
Leg raises 2 sets
Standing abs 1 iso hold + 1 regular set

Did all ab exercises between tricep & shoulder stuff

 

[akakabuto]

Wednesday

OHS
5x20
5x30
5x30
5x20
5x40

Heaves - 2x5x120kg
Neck XT & FLX - 2 sets with 20kg

Med.ball throws

 

[akakabuto]

Thursday

Morning : ~100 Sledgehammer swings . I bought a new sledgehammer (5.5kg) yesterday and it was quite expensive... makes me sad to think how much alcohol I could have gotten with that money..

Night : CoC#2 work , left hand negatives , right hand 1 close and several attempts.

Doing some icing for the lower arms... been training them more than I was planning this week. Seems like a good idea to train them often but only do little every time.

I had a written plan about how many times per microcycle (8 days) I should be doing squats / lat work / deadlifts etc. and I miserably failed the first week.
Only thing I did often enough is grip work & deadlifts. Lat work 1/3-4 ... I've never done much lat work so might be time to start. No rows either and not enough squats.

3 Days left this week but going to drink tomorrow so I'm going to do more work tonight and see what I'm going to do on Sunday.

 

[akakabuto]

Sunday

OHS
5x20
5x30
5x40

Lat Pulls
10x70
8x90
5x100
5x100

FS - 5x60 , 5x70

Med. intensity cardio 60min

FS felt better than before ... chin-up is close...