Akakabuto's Lifting

[akakabuto]

Wednesday: Light training & stretching at home

Thursday

Lat Pulls 3x10x70kg , doh grip.

DB Row
15x45
15x45

Horizontal hammer-grip pull-ups with static holds , few sets.

Seated GM
10x45
10x45
30x40

DB Pull-overs , few sets with 16kg

Abs 3 sets

 

[akakabuto]

Saturday .... while drinking some beer did some wrist curls, concentration curls and a bench single with +70kg.

Sunday - 20min sauna, was wiping the sweat off to increase sweating... much more exhausting this way. Heavybag & some nail bending.

 

[akakabuto]

Monday

NGBP
6x60
5x65
3x70
1x75
2x75
1x75

Tricep XT's 3 sets

Lateral raises & Upright rows for few sets with short rest
Light cardio

Tuesday Sauna & heavybag

 

[akakabuto]

Wednesday - Sled Work

Thursday

Everything without a belt

Walk-Outs
x120
x140
x160
x180 - 18sec

Rack Pull . knee level
5x110
3x130
1x150 - doh with hold on top
1x160

Faux One Hand Farmer's Walk 60kg for 3 trips

 

[akakabuto]

Friday

DB OHP 2x5x25
Incline DB BP 4x30's , 10x22.5's

Pec-Deck 3 sets
Lateral raises 2 sets
Rotator cuff 2 sets

Jouko curls 3 sets
Karlsen curls 1 set

 

[akakabuto]

Saturday - Sauna, neck work & bw isometrics

Sunday

Giant Set , 50 reps
Back XT's x20
Seated cable row 20x70
Lat pulldown 10x70

Seated GM
10x50
10x50
20x40

Two sets of horizontal rows with isometric holds
Incline DB Row x25kg , x40kg

Plate curls , two sets with 10kg
Ankle Jumps with 20kg

 

[akakabuto]

Monday

Home - 20min heavybag & abs

Gym

Front Squat
5x60
10x65
5x65 - paused
5x65 - paused

Overhead Holds 3x50kg , walking in last set
Ankle Jumps with 25kg

Few 15kg plate hub lifts
Reverse wrist curls with 12 & 15kg
Pinch lifts with 2x10kg & DB's (25,40,45kg)
Plate curls with 5 & 10kg

 

[akakabuto]

Finally able to view posts..

Tuesday

Incline DB BP
8x22.5
8x22.5
8x22.5 - some TnG'd
11x22.5 - TnG

BTN Press 4x7-10 40kg
Skullcrushers 3x6-8 40kg

Med.ball throws

Later - Abs, stretching

- Watched a clip of Adam Nelson seminar, interesting mobility work & ab exercises. Need to start doing some of the stretches & exercises shown... I feel like my hips are very tight.

Wednesday - sauna, shit food, mini-workout at night.

 

[akakabuto]

Thursday

RDL
8x60 + 1 PC
6x100
5x110
5x120
6x100
1x140 - DOH DL
6x100

- Not much ROM, also maybe more like stiff-legged deads.

Back XT 2x10x30kg
Back XT Flyes 2 sets with 6's & 8's

Standing abs - 2 sets
Plate twists on back XT thing - 3 sets with 5kg

Some mobility drills
Cheat floor GHR 2 sets
Reverse wrist curls 4 sets with 15kg

 

[akakabuto]

Friday

BTN Press
6x30
6x42.5
6x42.5
6x42.5

Skull crusher 3x6x40+kg
Lateral raises 5 sets

Med.ball throws

 

[akakabuto]

Sunday

- Bent three nails , no wrist pain and less wrap.

 

[akakabuto]

Olympic Monday

I have a new template. Separate days for strongman gym lifts , olympic lifts & some others which I'm not sure about yet.

Power Snatch
3x30
3x30
3x30
3x40
3x40
1x50
1x50
1x50

PC
1x60
total of 10 reps with 65kg

FS
3x70
3x80
2x90
2x70
3x60

Duck Jumps
Vertical Jumps

Cheat GHR 2 sets
Bird-doggie 1 set
Walking russian twists 3 sets with 15kg
Testicle sweat abs 1 set to failure

 

[akakabuto]

Tuesday

Left wrist not too well. Hub lifts only with right hand

15k plate hub lifts, 5-8 total reps

RC, rev. wrist curl, 15k plate flip - 1 set each
Two sets of pulley arm-wrestling
Arm-wrestle x1
Some cardio

 

[akakabuto]

Wednesday

C&P
5x45 - BTNP
5x45
2x50
1x55
1x60
0x65
1x60
1x60
5x50

Skull Crusher
6x45
6x45
15x40

Lateral raises 4 sets

 

[akakabuto]

Saturday

FS
3x60
3x65
3x70
1x75
3x90 - ugly last rep

NGBP
5x60
1x70
1x75
0x85
0x80

Skull Crusher
5x50
0x60
some x35 - straight bar, to the throat

BTNP 10x40k
Seated DB Cleans 3 sets
Vertical RC 2 sets
Cheat GHR 1 set
Lat pulls 3 sets 70,90kg
Rev. wrist curls 3 sets 20k
Coordination ball throws & catches

 

[akakabuto]

Tuesday

Light session..

One Arm DB Press up to 2x30R , 0x30L and max reps with 22.5

Back XT's
Rev. wrist curls
Lat pulls
Throws & Catches

 

[akakabuto]

Wednesday

PC
5x60
3x65
3x70

BOR
5x80
5x90
5x90
many x60

Hub lifted 15k once with both hands. Felt quite easy.
Back XT's
Leg raises
Plate wrist curls 5k 3 sets
Rev. wrist curls 20k 3 sets
DB Curls one set

-knee bruised and it hurts somewhat. probably wouldn't squat anyways...tried yesterday.

 

[akakabuto]

I've had fever since Thursday, did a mini-session on Sunday though. Had some fever this morning also, but I had no sore throat.

Tuesday

Some power snatches

DL
3x100
1x120
1x120
1x140
5x160 - 2 rep PR - Nosebleed!

Hamstring curl 1 set

-Paused all reps on 5x160 , wore a belt and my form was awful and I was in pain. I had to get 5 since blood started spilling from my nose and pouring from my mouth. It was a glorious moment.

-Ukko, my God, wanted to punish me for pussy behaviour and that's why he made me suffer with fever and illness. Now I'm back in Ukko's mercy and my sins have been forgiven by blood sacrifice.

 

[akakabuto]

Thursday

FS
3x60
3x65
3x80 - T&G
3x60 - long pauses

Zydrunas Press
5x40
3x50
1x55

Side Twists 2 sets with 10k plate
Leg raises 2 sets , 25x bw PR

Tried Dennis Rogers wrist curl but my left wrist can't take it. Did some curls with the same bar.

 

[akakabuto]

Friday

BOR
some x60
some x70
some x80
5x90
3x95
few x95 + quite many singles.

Lat Pulls
x50
x70
x80
x90
x90
x70 - doh
x50 - doh to low chest
x50 - doh to low chest

16k KB juggling
Back XT's 2 sets
Leg raises 1 set
Rev. wrist curls x25 , 20 , 15k