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 Post subject: Re: Kimmo's log
PostPosted: Wed Dec 19, 2012 12:50 pm 
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19.12 Legs

Feeling good

Bw:101,7kg

Front Squat
barx10
40x8
60x5
80x5 felt hard
80x5
80x5 felt really hard
80x5
80x5

Ok no pains yet and wrists/forearms are slowly getting used to front squats

Deadlift, good form and decent bar speed
140x3
140x3
140x3

Piriformis or what i like to call devilformis irritated on the first set... sigh

Lunge
40x10
40x10

Ab crunch
bwx20
bwx20

Hip abduction
100 reps

Ok workout but felt weak in both lifts. Not good...


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 Post subject: Re: Kimmo's log
PostPosted: Fri Dec 21, 2012 1:20 pm 
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Posts: 277
Location: Finland
21.12 Shoulders/Back

Bw=102,5kg

Push Press
barx10
40x10
50x5
60x3
65x5
65x5
65x4
65x3
65x3

Power Clean
60x5 hang
70x5
70x5
60x5
60x5 hang
60x5 hang
60x5 hang

Hang Power Snatch
barx5
30x5
40x5
30x5
30x5

Felt really good and i love the o-lifts! Traps from top to bottom feeling annihilated!


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 Post subject: Re: Kimmo's log
PostPosted: Mon Dec 24, 2012 8:52 am 
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24.12 Whatever-day

Db Clean & Press
11x10
13x10
16x10
22x5

Chin-ups
bwx5
bwx4
bwx3

Facepull
30x30
30x30
30x30

Ab Crunch
bwx20
bwx15

Everything felt weak and not recovered as usual. Piriformis bothering me a bit but pain killers and omega3's relief it. Thinking that this day should be general warm-up followed by weak point and prehab work nothing heavy.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Dec 26, 2012 10:32 am 
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Posts: 277
Location: Finland
26.12 Legs

Was drinking yesterday but i feel good so lets go baby

bw:~103kg?

Front Squat
barx10
40x10
60x5
80x3
90x3
90x5
90x4
90x3
90x4

Deadlift
100x3
140x3
150x3
150x3
150x3

Pain started after third set getting slightly better?

Lunge
40x10
40x10

Ab Wheel
bwx10
bwx10

Hip abduction
grey bandx100

Nice workout! Tried some different types of stretching for hip external rotators and theres much more tightness in right side than on the left. I feel it helped slightly on pains and going to focus more on that now.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Dec 28, 2012 12:39 pm 
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Location: Finland
28.12 Shoulders etc

Bw: forgot to measure probably 103-104kg

Feeling like sh*t whole day at work...

Push Press
barx10
40x6
50x5
60x3
65x5
65x5
65x5
65x5
65x5

Practically raging through as i didnt feel 100%

Hang Power Clean
60x3
60x5
60x5
70x4
70x5

Went really bad...

Db Bench
30x10
30x8

Db Row
42,5x10
42,5x10

Facepull
45x20
45x20

Tricep Pushdown
30x30
30x20

Upper body didnt fully recover from deadlift so push press felt a bit hard and power cleans felt absolute sh*t. Monday will certainly be VERY SHORT pump if i bother to go at all...
But feeling good that i got the work in and can move up the weights on push press next week.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Dec 31, 2012 10:45 am 
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Posts: 277
Location: Finland
31.12 Shoulders & Back

Clean & Press
barx10
30x20
35x10
30x15

Db Row
30x20
30x20

Facepull
45x30
45x30

Db Curl
11x11
6x15

Ab Crunch
bwx20
bwx20

Felt good since nothing done heavy


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jan 02, 2013 1:27 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 277
Location: Finland
2.1 Legs

Feeling a bit sick but no fever so i went anyway

bw: 103,9kg

Front Squat
barx10
40x10
60x5
80x5
90x5
90x5
90x5
90x5
90x5

Felt stronger towards end

Deadlift
100x3
140x3
160x3
160x3
160x3

No glute pain :)

Lunge
50x10
50x10

Stiff-leg Deadlift
60x10

Ab wheel
bwx10
bwx10

Leg pull-apart
Grey bandx100

Good workout feeling actually less sick after then what i felt when i went there


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jan 04, 2013 1:43 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 277
Location: Finland
4.1 Shoulders & Back

Bw: 104,5kg

Still feeling sick but throat not that sore anymore and no fever

Push Press
barx10
40x5
50x5
60x5
70x4
70x3
70x4
70x2
70x2

Power Clean
70x5
70x5
70x5 Hang
70x4 Hang
70x4

Seated Db Press
26x8
26x6

Db Row
47x10
47x8

Facepull
40x30
40x20

Ab Crunch
Bwx20
bwx10

Nice workout still making dem gainz


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jan 09, 2013 1:25 pm 
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Posts: 277
Location: Finland
9.1 Legz

Bw: 103,9kg

I was really sick after fridays workout and got fever but it passed quick. This is why i skipped monday all together.
Still spitting blood and sneezing it too but im ok otherwise tests show nothing the usual competence of health care. Argh cba with this bs...
Throat feels alot better as long as i dont drink anything too hot.

Front Squat
barx10
40x8
60x5
80x5
90x3
100x3
100x1 failed on second and had to drop

Back Squat
100x5
100x5
100x5

Technique felt more solid than in ages and weights practically jumping on my back but theres still that weak point at middle.

Deadlift
100x3
140x3
170x2 failed on third
170x0

Time to lower weights and ramp volume for a while

Straight-leg deadlift
100x10

Lunge
50x10
50x10

Ab wheel
bwx10
bwx10

Hip pull a part
grey bandx120

Both front squat and deadlift stalled but i dont really mind as im not in any pains. I will be switching back to back squat(wrists and clavicles will thank me) and working up slowly with same system.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jan 11, 2013 1:41 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 277
Location: Finland
11.1 Shoulders & Back

Bw: 104kg

Finally feeling pretty good still spitting some blood though but throat aint sore.

Push Press
barx10
40x5
50x5
60x5
70x5
70x3 failed on 4th so close!
70x4
70x3
60x3 very slow negatives these were man makers!

Power Clean
60x5 hang
60x5
70x5
70x5
70x4

Dip
bwx10
bwx8

Ripping pump in chest and triceps! I think this is because im so afraid of hurting my shoulders here that i lower extra slowly automatically and therefore it will hit muscles involved really hard.

Db Row
47x10
47x10

Cable Upright Row superset with Facepull
25x30/30
30x20/20
30x15/20

Good workout feeling awesome!


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 Post subject: Re: Kimmo's log
PostPosted: Sun Jan 13, 2013 1:41 pm 
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Posts: 277
Location: Finland
13.1 Extra workout

Time to change keycard and pay the membership so i thought id do a quick workout aswell

BW:104kg

Rear laterals
3x15
3x16
3x10

Facepull
30x20
30x20
30x20

Calf raise
130x20
130x18
130x10

Front Squat
barx10
50x5
50x5


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jan 14, 2013 12:22 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 277
Location: Finland
14.1 Whatever workout

Bw:104,4kg

Hang Power Snatch
barx5
30x5
40x3

Bench
60x15
60x8

Db Row
30x20
30x20

Facepull
30x20
30x20
30x30

Sit-up(ive been calling these ab crunch and it aint right word for it i guess...)
bwx20
bwx10


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jan 16, 2013 11:09 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 277
Location: Finland
16.1 Legs

Squat
barx10
60x8
80x6
100x5
110x5
110x5
110x5
110x5
110x5

Cant say these were easy. Hardest part is still the hip extension. Knees no longer push in that much atleast i can control it. That thoracic extension and tight hammies still but me in bad position at bottom and i will have to fight it up.

Deadlift
100x5
140x5
140x2

SL DL
100x8
100x2

Ok time to quit, squats took too much out of me...

I think its time to start alternating heavy squat/deadlift weekly. Good workout otherwise squats went better than i expected!


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jan 18, 2013 2:28 pm 
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Posts: 277
Location: Finland
18.1 Shoulder, Chest,Back

Bw=104,4kg

Damn low-back pain back after those back squats but i managed to stretch it off...

Push Press
barx10
40x8
60x5
70x5
70x5
70x5
70x5
70x5

Felt really easy!

Power Clean
70x3
70x2 blaah going bad no pop in the hip...
60x5 hang
60x5 hang
60x5 hang

Dip
bwx14
bwx12

This is a good PR! :O shoulders seem fine as long as i dont go too deep.

Db Row
47x15
47x15

PR here too!

Cable upright row superset with facepull
35x20
35x20
35x20

Sit-up
bwx15
bwx15

Really nice workout except for the PC's. Thinking about splitting all the pulling to monday so i can spend all my energy on it and power clean with fresh hips... Been thinking about it for long time yet havent dared try it.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jan 21, 2013 1:13 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 277
Location: Finland
21.1 Back

bw 105,6kg

Change in routine

Power Clean
barx8
40x6
50x5
50x5
50x5
50x5
50x5

Db Row
30x30
37x20

Db Curl
16x15
16x10

Ab Wheel
bwx10
bwx8

Had to stop on last set as felt pain in elbow. I was fixing my car whole weekend and it wrecked my forearms and elbows pretty hard...

Good workout but even though i was trying to take it light, it still felt hard on shoulders. Hopefully after this week it will be better since i wont do any heavy pulling on friday.
One thing i already like about this. Workout will take less time and i will be able to focus better on what i do instead of just doing everything on friday.


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