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 Post subject: Re: Kimmo's log
PostPosted: Fri Apr 11, 2014 5:31 am 
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Posts: 377
Location: Finland
Skipping todays workout due to getting sick


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 Post subject: Re: Kimmo's log
PostPosted: Mon Apr 21, 2014 10:49 am 
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Location: Finland
Back from the dead... "little flu" went and got really bad, i was sick nearly a week

Squat day - heavy

Squat
60x10
80x3
100x3
120x3
140x3
150x2

Front Squat
100x3
60x10

Pulldown
40x10
60x10,10, 10

Feeling great again!


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 Post subject: Re: Kimmo's log
PostPosted: Wed Apr 23, 2014 8:26 am 
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Posts: 377
Location: Finland
Press day

Push press
30x10
40x10
50x10
60x5
50x8
40x10

Dip with band assistance
8,8,8

Lateral dumbbell hold
3kg x 30s, 20, 25

Difference before getting sick and after is like night and day. I feel extremely good!


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 Post subject: Re: Kimmo's log
PostPosted: Fri Apr 25, 2014 9:58 am 
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Posts: 377
Location: Finland
Deadlift day - repetition

Deadlift
60x10
80x10
100x10
120x10
100x20

Pulldown
50x10
70x20, 15, 12

Farmers Walk
39,2x5, 7, 6 rounds of estimated 20 meter


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 Post subject: Re: Kimmo's log
PostPosted: Mon Apr 28, 2014 10:42 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Squat day - deload

Pause Squat
60x5
80x5
100x5 felt pretty heavy

Front Squat
60x10

Pulldown
40x10
60x15,15,12


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 Post subject: Re: Kimmo's log
PostPosted: Wed Apr 30, 2014 10:55 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Press day - reps

Push Press
30x10
40x10
50x10
60x8
40x14

Dip
band assistedx10, 10, 8

Lateral Hold
6x30, 20, 30


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 Post subject: Re: Kimmo's log
PostPosted: Fri May 02, 2014 9:57 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Deadlift day - heavy

Deadlift
60x3
100x3
120x3
140x3
160x3

Pulldown
50x10
80x12, 12, 8

Farmers Walk
55,5kgx3, 3, 3 - rounds


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 Post subject: Re: Kimmo's log
PostPosted: Mon May 05, 2014 7:51 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Squat/Deadlift day - light

Pause Squat
60x5
80x5
100x5x5 <-- tough as hell!

Deadlift
60x5
100x5x5

Farmers Walk
37kgx3x3 rounds

Finally got fed up on being beat up all the time. Putting squat, deadlift and farmers walk on same workout to maximize recovery.


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 Post subject: Re: Kimmo's log
PostPosted: Wed May 07, 2014 9:24 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Press day aka pathetic weights day

Push Press
30x10
40x5
50x5x5

Close-grip bench
40x10
50x10, 10, 10

Rear delt rows
40x20, 20, 20

Changes:
-Switching the dips to close-grip bench just because its easier to load/unload a barbell
-back to 5x5 straight weight for push press and a little bit of planning ahead to avoid burnout
-light pressing on saturday
-some rear delt isolation every press workout


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 Post subject: Re: Kimmo's log
PostPosted: Fri May 09, 2014 9:12 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Back day

Hang power clean
30x10
40x10
50x10, 10, 10

Pulldown
60x10,10,10

Row
60x10, 10, 10

Facepull
30x100+
40x50


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 Post subject: Re: Kimmo's log
PostPosted: Sat May 10, 2014 5:09 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Light Press day

Push Press
30x5
40x5
50x5x5

Btn Press
30x10

Couple of facepull sets and out

Too much shoulder work 2 days in row(slight shoulder pain). Might even combine upper body movements again with one day heavy and one light.


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 Post subject: Re: Kimmo's log
PostPosted: Mon May 12, 2014 8:00 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Squat/Deadlift day

Squat
60x5
80x5
100x5
120x5

Deadlift
60x5
100x5

Everything feels heavy and weights arent moving. I need a deload again. This is exactly the f*cking reason why i should never max out, it takes f*cking several weeks to recover. Next week light front squats and restart week after that with same weights but only one working set per squat and deadlift.


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 Post subject: Re: Kimmo's log
PostPosted: Wed May 14, 2014 7:42 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Press day

Push Press
30x10
40x5
50x5
55x5x5 funny enough set after set felt easier

Close-grip bench
40x10
50x10
60x12,10, 10

2 sets of facepulls, stretching and out of the gym!


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 Post subject: Re: Kimmo's log
PostPosted: Fri May 16, 2014 7:34 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Back day

Hang power clean
40x10
50x10
60x10,10,10

Pulldown
50x10
70x10
80x8,5,5
Drop sets
60x8
50x8
40x10

sh*t just realized i went too heavy on pulldowns forgot it was week 2 not week 3. Planned weight was 70kg and next week 80kg... Hah!

Taking tomorrow off and light press day on sunday


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 Post subject: Re: Kimmo's log
PostPosted: Sun May 18, 2014 6:23 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Light Press day

Push Press
30x5
40x5
50x5
40x5,5,5

Btn Press
30x10

Some pump sh*t with cable upright rows, facepulls, bis, tris

Shoulders were fine this time. One rest day after back workout was enough


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