[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 1½ hours. Lower back trashed after that.

PM Lifting:


Squats 5x60 , 3x80 , 12x80
Hack-squat 15x something
Walking lunges with bw and 30kg

Thursday: Recovery
Friday: Moving heavy stuff again, 4 hours. Grip and lower back got lots of work.

[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