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 Post subject: Re: Kimmo's log
PostPosted: Thu Jul 10, 2014 1:37 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Lower body massage @ 1 hour:

Everything felt really painful to massage but hip flexors were unusually tight. Felt like he was twisting a blade in there... Going again next week. Pr's should start raining in soon enough.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jul 11, 2014 11:51 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Back day

Push jerk for stretching out shoulders
30x5
40x5
50x5
60x5

Pulldown
50kg->100kg for 10 reps in 10kg ramps
110x5
80x20

Upright Row
30x36
30x20
30x25

Three pr's 100x10 , 110x5, 80x20 it will be very hard to beat these next week but im just going to do it anyway.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jul 14, 2014 10:12 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Full body

Deadlift
60x10
100x10
120x10

Pause Squat
60x10
70x10

Pause Bench
40x10
50x10

Pulldown
50x10, 10

Higher frequency for squats/deadlifts for a while then lowering it again when it starts feeling crap.

15.7 - lower body massage 1 hour


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jul 16, 2014 11:18 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Full body

Pause bench
40->90x5 felt harder than last week
95x3

Push Press
40x10
50x10, 10

Pulldown
40->80x10, 90x5

Front Squat
40x10
60x10
80x5

Deadlift
60x10
80x10
100x10
120x10
140x10
interesting to see on friday if im still recovered for ~150-160kg. Body feels great again! Not even slightest hint of tightness or pain anywhere while pulling.

I felt weaker on bench. I think i just took too many rest days... experimenting continues.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jul 18, 2014 10:18 am 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Full body

Pause bench
50x10
60x10

Front Squat
40x10
60x10
80x5

Pulldown
50x10
60x10
70x10

Deadlift
60x10
80x10
100x10

Everything except pulldowns felt slow


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 Post subject: Re: Kimmo's log
PostPosted: Sun Jul 20, 2014 11:37 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Upper body

Press
30x10
40x10, 10

Pulldown
50->80kg x 10 / 10kg ramps

Feeling weak. Probably need to take it easier next week.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jul 21, 2014 11:20 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Squat day

Foam rolling 5mins

Pause front squat
40x10
60x5
80x5

Pause Squat
100x10

Bb curl x 70 reps


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jul 23, 2014 9:41 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Bench day

Stretching

Pause bench
40x10
50x10
60x10
70x10
60x10, 10

Stretching rotator cuff

-Last week really took its toll. Iron is still moving slow everything fatigues quick, 70kg was max for the day... Not good
-fed up on varying the frequency although it worked very well for upper body its just too random approach to training.
-overall mood: Lethargic because ive not been able to lift anything heavy recently


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jul 25, 2014 10:31 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 345
Location: Finland
Deadlift day

Pause Deadlift
60x10
80x10
100x10
120x10

Farmers walk
30x5,5,5

Pulldown
50x10
60x10
70x10,10,10

Had to work on right shoulder yesterday it was tight as hell again from bench...


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 Post subject: Re: Kimmo's log
PostPosted: Sun Jul 27, 2014 5:45 am 
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Associate Member

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

Some shoulder mobility 10mins

Press
30x10
40x10, 10

Facepulls, rear lateral raises


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jul 28, 2014 10:28 am 
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Associate Member
Associate Member

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

Front Squat
40x5
60x5
80x5
90x5

Squat
100x10
110x10
100x10,10

Close-grip pulldown
50x10
60x10
70x10,10,10,10


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jul 30, 2014 10:46 am 
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Associate Member

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

Foam rolling lower body 10mins

Pause Bench
40x10
50x10
60x10
70x10, 10

Rear delt raises 5 sets

Left tricep bugging again -> machine massage time. This seems to be a permanent issue like the right rotator cuff and both need regular treatment.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Aug 01, 2014 10:46 am 
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Associate Member
Associate Member

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

Foam rolling and stretching ~15mins

Pause Deadlift
60x10
80x10
100x10
120x10
140x5

Pulldown
50x10
60x10
70x10
80x10
90x8
70x10,10,10

Farmers Walk
30x5x5 rounds

Stretching


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 Post subject: Re: Kimmo's log
PostPosted: Sun Aug 03, 2014 12:22 pm 
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Associate Member
Associate Member

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

Shoulder mobility and stretching ~10mins. Right shoulder got tight as hell today playing padmington...

Press
30x5
40x5
50x5,5,5

Rear Lateral raise, squeezing at top
6x10, 10, 10, 10, 10

Side Lateral, holding the top for moment
6x10, 10, 10, right shoulder was going numb...
3x40 reps -> stopped going numb and felt better

Rotator cuff pump & stretching


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 Post subject: Re: Kimmo's log
PostPosted: Mon Aug 04, 2014 11:01 am 
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Associate Member
Associate Member

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

Foam rolling ~5mins

Squat
40x5
60x5
80x5
100x5
120x5

Front Squat
3x5x60kg

Pulldown
5x10x60kg

Curls 5 sets light

Stretching ~10mins


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