Akakabuto's Lifting

[akakabuto]

Monday

Few hours before gym did sledgehammer swings - 100 reps

BP
3x60 - paused
3x65 - paused
1x70
1x75
3x70

Incline DB BP
5x27.5's
5x27.5's
5x22.5's
5x22.5's
5x22.5's
5x22.5's

some negative chinning
cardio

 

[akakabuto]

Tuesday

FS
3x60
3x70
3x70
3x70
3x70

Yates Row
8x70
6x80
5x90
5x100
5x110 - after this form gets sloppy
5x120
6x130
5x120
10x100

- Some sets have inaccurate reps , I didn't count too strictly. On average 5 reps per set except the last set which had plenty. Might have been more than 10 reps.

Later
25min Cardio , med-high intensity. Stretching.

 

[akakabuto]

Wednesday

Standing Wrist Curl
lots x50kg
lots x70kg
20x70kg

Seated calves 40RP with 15x80kg & 25x40kg

Med. ball slams 3x15x5kg
Leg raises x20
Back XT's 3 sets

Wrist Rolls 40kg 4 sets total. Twice per hand direction.

 

[akakabuto]

Friday AM

Lat pull light set & bike for warm-up.

DB PP
5x22.5
5x30
3x35
Lx0x40 Rx1x40 + some cleans for both hands
22.5's for a long set

Ultra Wide BP 2x8x50kg , just a little rest between sets.

20 Med.ball throws

I can't believe morning sessions suck this much... so god damn exhausting. Just a fast session... I think I'm gonna do ZDL's later and maybe more pressing if time allows.

Friday PM

ZDL
4x60 - snatch grip dl
4x80 - snatch grip dl
4x90 - snatch grip dl
1x100
5(?)x0x120 - could only break it an inch or two off the ground
1x110 - wobbly

Negative chins with +10kg & bw.

Lat Pulls , wide doh
10x45
10x70
10x70
10x60
10x50

Light back XT's & abs.

Drag , Pull & Squat more ......

 

[akakabuto]

Saturday - Med-high intensity cardio

Tuesday

C&P
8x40
6x45
5x45

DB OHP
8x20's
8x20's
8x20's

Cable Triceps 3 sets

 

[akakabuto]

Been sick since Wednesday

Sunday - CoC#2 negatives & forced closes

Monday - Just light whole body training.

 

[akakabuto]

Tuesday

Incline DB Press
6x22.5's
5x27.5's
5x27.5's
5x27.5's
5x27.5's
5x27.5's

Lateral raises 3 sets
Bent-over laterals 3 sets
Cable triceps 3 sets
Rotator cuff 2 sets

Abs 3 sets
Some light cardio

 

[akakabuto]

Friday - 150 Sledgehammer swings.

 

[akakabuto]

Saturday - Ab wheel & isometrics

Sunday

Squats
5x95
5x95
3x110 - belt on
3x120

Pec-Deck - one big set, forced reps in the end followed by boobie crucifix.

Back XT's 2 sets

 

[akakabuto]

Tuesday

Yates rows up to 120kg set , then somehow hurt a finger or two.

Bent-over lateral raises 4-5 sets

 

[akakabuto]

Thursday

I could barely make a fist or straighten my middle finger yesterday, now it feels abit better. Not going to drink this month..... no money...

Med+ intensity cardio 90min abouts
FS 10x60kg followed by Leg XT dropset from 75kg down to 20kg.

 

[akakabuto]

Friday

DB Incline Press
x20's
5x30's
5x30's
5x27.5's
12x22.5's - T&G

Skull Crusher
x25
x30
x35
x30
-about 10 reps each set


Lateral raises 5 sets , 2 heavy.

Cable triceps 1 set
BB Pull-over 1 set
Rotator Cuff 1 set
Some cardio

 

[akakabuto]

Sunday

KB Swings 5x10x32kg

Sledgehammer "juggling"
Kettlebell juggling

 

[akakabuto]

Monday

Wide Grip BP / Chest Flyes
20x40 / 20x10
20x40 / 20x8
15x40 / 15x8
15x40 / 15x8
15x40 / 15x8 - 4 forced reps on bench press.

=4120

Kept the rest at minimum. No lock-outs in bench presses. This is a special session called "Bench Pig" (translation) that Jari Sj

 

[akakabuto]

Tuesday

Neck Curl / DB Shrugs - supersets
x20 / x40's
x20 / x27.5's
x20 / x40's
x20 / x27.5's
x15 / x27.5's

Cardio 60min

 

[akakabuto]

Wednesday

Continental Clean
5x50 - pc
2x70 - pc
5x70 - pendlay row
1x80
0x90
1x90

Seated GM - 3 sets with 40kg

Abs 3 sets

 

[akakabuto]

Thursday

Strict Row
10x5x70kg (10 sets)
15x70 - Yates

Some pinch lifts with 2x10kg

Abs
Forearm curls with plates & bb
Fat-ass row iso holds and some reps
Curls

 

[akakabuto]

Saturday - Heavy bag for 15min

Sunday

DB Inclines sucked, worse than before.

Some power cleans with 60kg - feels really easy.
DB Snatches with 22.5 and 30kg

Juggling with 16kg KB and 15kg plate.
2 hand pinch lifts with 40-45kg DB, very thick.

Abs 4 sets
Cardio

Later: Heavy bag 15min

 

[akakabuto]

Monday

Med. ball throws

FS
1x70
1x75
1x80
1x90 - +10kg
0x100 - didn't feel that heavy, just weak in the mid-section... and all over.

Abs 3 sets
Shoulder prehab
Few paused benches
Cardio

 

[akakabuto]

Tuesday

PP
3x50
1x60
1x65
1x70
0x80
0x80

Neck curl 4x15x20kg , 20x20kg
Abs few sets
Cardio