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 Post subject: Re: Kimmo's log
PostPosted: Mon May 19, 2014 7:26 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Squat/Deadlift - deload

Front Squat
40x10
60x10
80x10

SL DL
60x10
80x10

Farmers walk
3x3Rx39,2kg

Pulldown
3x10x60kg

Curls
3x10x20kg

Low back / Glutes feel fine now. Should be ok for next week?


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 Post subject: Re: Kimmo's log
PostPosted: Wed May 21, 2014 7:44 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Press day

Push Press
30x5
40x5
50x5
60x5x5
50x5

Cg bench
50x10
40x15, 15, 10
Push press beat the sh*t out of me this time

Pulldown
3x10x65

Curlz
3x10x30

Facepull
2x30x50+ reps


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 Post subject: Re: Kimmo's log
PostPosted: Fri May 23, 2014 8:11 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Back day

Hang power clean
40x10
50x10
60x10 right shoulder hurts a little
facepull rep out -> pain passes
70x8
70x3
70x3
60x18
50x20
Half dead after these

Pulldown
3x10x70

Curls
2x10x40
1x10x35

Facepull
30x50+ reps


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 Post subject: Re: Kimmo's log
PostPosted: Sun May 25, 2014 8:32 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Light Press + vanity work

Press
30x10
40x5
45x5
40x5, 5, 5

Pulldown
50x10
60x10
70x10
75x10

Curls
30x10
35x10
40x10

Facepull
30x50

Today strict press felt really good this gives me confidence that next weeks heavy session will go well!

Pulldowns going surprisingly well obviously i was not doing enough frequency for lats/biceps thats why no growth there. Another thing is i feel my recovery is better now that ive been doing light walking on rest days.


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 Post subject: Re: Kimmo's log
PostPosted: Mon May 26, 2014 8:09 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Squat/Deadlift

Squat
60x5
80x5
100x5

Deadlift
60x5
100x5
120x5 and lower back tight as f*ck again

Farmers walk
40x5, 3,4 rounds

Pulldown
40x10
60x10
80x8, 4, 5 again stalled at the same weights

Pissed because low back hurts and getting weaker so ->
Squats
120x3
130x3

Curls
40x8
35x10, 8

Pissed off... Deadlifting after back squats seems to make my low back tight as f*ck. Nothing pisses me off more than squat and deadlift not going well!


Update on back pain:
This time its that the hip flexor stretches have been uneffective and to be honest i have been lazy. Started doing the kevin cornell knee stretch again and put a table over quad as weight to prevent leg from rising off the ground. Hurts like hell but hips and back straigthened right away and standing and walking feels much better. Still feeling tightness when i squat down or bend over fully.

Its been clear for awhile now that without regular sports massage, assisted or weighted stretches i wont be able to train the lower body in any reasonable manner.


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 Post subject: Re: Kimmo's log
PostPosted: Wed May 28, 2014 8:08 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Press day

Push press
30x10
40x5
50x5
60x5
65x5, 3, 1

Press
40x10, 8, 9

Pulldown
50x10
60x10
70x10, 10, 10

some curls and facepulls and done

Not too happy about already stalling. Forearms are starting to feel pretty overworked i will have to use straps. Inflammation building up on left inner elbow so i will have to deal with that before friday.

Hip flexors have responded nicely to stretching and yesterday i felt no tightness/pain in full hip flexion but unfortunately they revert backward over night. Ill keep on doing the weighted stretch until the muscles accept that they need to be more flexible.


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 Post subject: Re: Kimmo's log
PostPosted: Fri May 30, 2014 7:07 am 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Back workout

Power clean
40x5
50x5
60x5,5,5,5,5

Pulldown
50x10
60x10
70x10
75x10, 10, 10

some curls and facepulls and stretching

Back feels much better compared to monday and pelvic tilt has reseted quite nicely.


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 Post subject: Re: Kimmo's log
PostPosted: Sun Jun 01, 2014 7:51 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Today i woke with tight back again and stretching flared up really bad pain it passed. Got to the gym and did alot of hip stretches and foam rolling and noticed that side of hip and thigh is tight not the front. I'll have to foam roll those parts each time im going to squat or deadlift.

Ligh Press
30x10
40x5
50x3
40x5

Close-grip bench
50x10
60x10
70x8

Pulldown
50x10
60x10
70x10,8, 8

1 set of db curls and facepulls

Time to bag overhead press im sick of it


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jun 02, 2014 8:21 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Squat/Deadlift day

Foam rolling 15 minutes

Squat
60x10
80x5
100x5
120x5
140x5
100x13

SL deadlift
60x10
80x10
100x10
120x10

Seated facepull
30x70+

That felt great! Back didnt bother me on squats and not even deadlift!


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jun 04, 2014 7:50 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Tuesday:
one hour of arm massage with machine i have

Press day

Foam rolling, stretching 15mins

Cg bench
40x10
50x10
60x10
70x10
50x13

Press
30x10
40x10

Pulldown
50x10
60x10
70x10
80x8

Some facepulls and out, cba with curls


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jun 06, 2014 7:27 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
back day

Foam rolling 15mins... Joints feel so good each time i do these

Power clean
40x10
50x10
60x5
70x5
60x10 hang

Pulldown
50x10
60x10
70x10
80x10
60x10

Farmers walk
39x2x4, 5, 4 rounds

facepulls and stretching and out. Cba with curls again dont need unnecessary forearm tightness.

and FINALLY got a job! Couple of months only but its a start.

- 1 hour of machine massage on quads/hams and calves


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 Post subject: Re: Kimmo's log
PostPosted: Sun Jun 08, 2014 5:53 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Light press day

Foam rolling lats, quads, glutes

Btn push press
30x10
40x5
50x5

Cg bench
40x10
50x10
60x14

Facepulls & stretching


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jun 09, 2014 10:26 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Squat/Deadlift day

Foam rolling glutes, quads

Front squat
40x10
60x10
80x10
100x4

Straight-leg deadlift
60x10
80x10
100x10
120x10
140x8


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jun 11, 2014 11:53 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Press day

Foam rolling

close-grip bench
40x10
50x10
60x10
70x10
80x7

Press
30x10
40x10
50x10
40x10
30x10

Facepulls

Right shoulder is cracking a little bit and doesnt function fully in bench so next week im going do something lighter like incline


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jun 13, 2014 12:01 pm 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Back day

Foam rolling ~15mins

Power Clean
40x10
50x10
60x10
70x8

Pulldown
50x10
60x10
70x10
80x10
90x6
50x23

Upright row
35x ~70 reps with rest etc grinding. Holy hell what a pump in rear and side delts and all over back. Posture was alot better after doing these.

Everything felt great and strong and hit a big pr on pulldowns. Paid off to screw around with frequency. Got a massive calf cramp at the end of workout and had to foam roll and stretch it off.


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