Akakabuto's Lifting

[akakabuto]

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

 

[akakabuto]

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.

 

[akakabuto]

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.

 

[akakabuto]

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!

 

[akakabuto]

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!

 

[akakabuto]

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

 

[akakabuto]

Wednesday

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

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

 

[akakabuto]

Thursday

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

I needed a light session like this..

 

[akakabuto]

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..

 

[akakabuto]

Monday

ATG Squats
8x60
3x90
5x110
1x130 belt on for 2 sets
3x120
3x100
5x90

SLDL 2x8x100kg
Lots of abs.

 

[akakabuto]

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

 

[akakabuto]

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.

 

[akakabuto]

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.

 

[akakabuto]

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.

 

[akakabuto]

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

 

[akakabuto]

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

 

[akakabuto]

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

 

[akakabuto]

Wednesday

AM: +1 hour cardio

Before PM lifting session had to carry heavy stuff at work for 1

 

[akakabuto]

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

 

[akakabuto]

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