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 Post subject: Re: Kimmo's log
PostPosted: Fri Jan 10, 2014 10:33 am 
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Location: Finland
Pull workout

Straight-leg deadlift
60x20
80x20
100x20

Cable row
80x15
80x10
80x9

Farmers Walk
55,5kgx2 roundsx20meter for 3 sets + 1 set with straps for 3 rounds

Back extensions
bwx35 reps
i suck at these seems like a legit exercise to improve. Going to aim for 100 reps until i add weight

Overhead squat
20kgx10,10,10, shoulders hurt no point in additional weight.

Gotta love back workouts when theres a deadlift in it without it just doesnt feel as effective.
Skipping tomorrow, shoulders are beat up badly


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jan 13, 2014 11:22 am 
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Location: Finland
Legs/Light back

Front Squat
40x10
60x10
80x10
100x10 Good pr!
60x16
60x12
60x10

Barbell row
40x10
60x10
80x8
60x10

Overhead squat
10x10
20x10
30x15
40x6 tough as hell...not ready for 40kg...
30x10

Leg Curl
15x40

Very nice front squat PR id say better than 120x3 and i even left some reps in tank. Hamstrings were so painfully sore that i would have probably struggled with 1-plate so i decided to skip straight-legs and do rows and leg curls instead.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jan 15, 2014 11:08 am 
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Location: Finland
Push day

Overhead squat
10x10
20x10
20x10

Push Press
30x10
40x10
50x10
60x8 uhm ok i guess but rotator cuff hurts...

Press
40x10,8,3

Lateral hold
3kgx30s, 30s, 30s, 20s
At first back of the shoulder hurt alot but later when blood started flowing better pain relieved. I dont even know why i stopped doing this exercise this just is the best prehab/rehab shoulder exercise.

Db curl
10kgx40

This shoulder pain is obviously a big set back since ive actually never had shoulder pain while overhead pressing. Im still confident lateral holds will heal it in no time.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jan 17, 2014 12:18 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 364
Location: Finland
Pull/back day

SL Deadlift
60x10
80x10
100x10
120x10
60x20
60x12
60x12

Cable row
50x10
80x17
80x10
80x10

Farmers Walk(1 round~20 meter)
last week was too hard so i backed off the weight
39,2x6 rounds
39,2x5 rounds
39,2x4 rounds
Not bad! Grip is at a nice level since both back and grip were on fire at the same time. My goal is to walk those 55kg dbs for 20 rounds in around 6 months time.

Back extension
bwx30

Overhead Squat
10x10
20x10
30x10
30x10
30x10 seems smooth and fast
40x7


Uh i dont have a clue whats happening with deadlift. Glutes felt like they tightened up while warming but it passed. Bar speed terrible, no strength. Flexibility is good at the moment. Maybe light block pulls next week... power cleans would be perfect but shoulder says NO.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jan 20, 2014 1:03 pm 
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Posts: 364
Location: Finland
Legs

Front Squat
40x10
60x10
80x3
100x3
120x2
110x3
60x18
60x12
60x12

Low back, hams cant take anything heavy right now so ->

Farmers Walk
39,2x5 rounds, for 3 sets

Leg Curls
15kgx50

Front squat was a disappointment but ill accept because i was drinking :D but upper back just doesnt recover/isnt strong enough to hold the heavier weights. As a side note i dont even feel quads getting fatigued at all... So i'll keep the farmers walk here for a while for faster recovery.
I feel im on path to minimize all the crap again... Im eating good, sleeping alot better but i do not recover any better.

Another thing i discussed with an experienced lifter is to add one week of paused front squats. So then i would have one week heavy, one for reps and one paused reps. This change will happen sometime in future if i dont progress...


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jan 22, 2014 12:49 pm 
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Location: Finland
Upper back, hams, glutes pretty much shot and overall feeling of tired all the time. I should start getting those deloads in...

Push workout

Push press
30x10
40x5
50x5
60x5
65x5

Press
40x12

Lateral hold
3x50s
3x40
3x35

Standing ez bar tricep extension
35x20
35x16
35x16
These do feel fantastic! Great stretch

Overhead squat
10x10
20x10
20x10
30x10
30x10
Feeling tight...

Shoulders feel alot better compared to last week. Lateral holds are here to stay! Fridays workout is going to be a "pussy" workout i dont know if i even bother to write it up. Just rows + prehab.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jan 24, 2014 12:47 pm 
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Location: Finland
Deload Pull

High Pull
30x10
40x3
50x3
60x3
70x3
These dont seem to aggravate shoulders.

Cable row
50x40

Back extension
bwx30

Did some weighted hamstring and hip stretching in various positions. Feels good now! Ill repeat this next week and try to get back on track.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jan 27, 2014 12:37 pm 
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Posts: 364
Location: Finland
Deload Legs

Pause front squat
40x5
60x5
70x5
80x5

Light overhead squats for stretching upper body

Some weighted hip stretching in bottom position of squat holding and rocking around to find tight spots -> low back feels great!

Upper back feels like it could use a good hard massage. Feeling tight everyday... Unfortunetly no money for that.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jan 29, 2014 11:14 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 364
Location: Finland
Push workout

Overhead squatting
light weights in various position to warm-up and stretch

Push press
30x10
40x3
50x3
60x3
70x3
Drop sets
50x7
40x6
40x5
30x6
30x7
rest
30x12

Pumping up with lateral raises and tricep extensions and done

Shoulders feel pretty good but they crack alot and feel loose this doesnt sound too good. Usually when i overhead press, shoulders feel very solid and they dont crack.

Good workout anyway! I had to make it a bit harder since everything before has been so bad and too easy.

Side note: Progress is complete sh*t. Im not happy at all... Hopefully when i press twice a week things start moving faster.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jan 31, 2014 11:48 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 364
Location: Finland
Pull day

Dont feel like deloading but lower back doesnt feel like deadlifting so...

Rack Pull just below the knee
60x10
80x10
100x10
120x10
140x10
160x10
180x10
140x10
100x15
60x20

Damn that felt awesome! Minimal lower body stress and maximum upper back blast!

Cable Row
50x10
80x18
80x14
80x14

Db Curl
10kgx40 reps

Good workout and i guess we have a winner rack pulls! I can satisfy my need to pull every week without completely killing my lower back, glutes, hamstrings in the process.


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 Post subject: Re: Kimmo's log
PostPosted: Sat Feb 01, 2014 1:43 pm 
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Location: Finland
Update on how i feel:

Upper back & rear delts completely trashed from rack pulls. Its going to be fun to front squat on monday...


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 Post subject: Re: Kimmo's log
PostPosted: Mon Feb 03, 2014 1:08 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 364
Location: Finland
Legs

Front Squat
40x10
60x10
80x10
100x8
Went surprisingly well and with better technique than last time i did 10 reps. I guess its a technical pr but im not happy or satisfied in anyway

High bar back squat
100x13
100x12
100x10

Farmers Walk
55,5kgx2 rounds
55,5kgx3 rounds
55,5kgx3 rounds
39kgx4 rounds

Good but changes need to be made... front squats alone arent doing anything for my quads/glutes this much is pretty clear...

Right side supraspinatus was spasming like hell today... had to roll it with a plastic ball to relief pain. This doesnt sound too good it doesnt respond well to stretching. Massage therapist warned me last time that i might be in for some snap action in future if i dont restore its flexibility. This is the second time ive had this pain jesus mf christ always getting new aches / pains???

Update:
My friend calls me the pioneer of injuries lol

ok but now my quads/glutes are actually somewhat sore and feel like ive done something. I really need to add some leg press or back squat to actually stimulate strength/growth and stop f*cking around.
This was one of those common sense mistakes AGAIN: if it doesnt feel like its doing anything it probably isnt doing anything. I feel stupid...


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 Post subject: Re: Kimmo's log
PostPosted: Wed Feb 05, 2014 12:03 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 364
Location: Finland
Pressing

dont feel like deloading

Top half press
30x10
40x10
50x10
60x5

Press
40x18
40x14
40x12

Upright row
30x18
30x15
30x12

Lateral Hold
3kgx50s
3x45
3x45

Great to be back in business. Now ill start pressing on saturdays also. Volume is pretty low so i should recover...


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 Post subject: Re: Kimmo's log
PostPosted: Fri Feb 07, 2014 12:07 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 364
Location: Finland
Pull-day

Rack pull below knee
60x10
80x10
100x10
140x10
160x10
140x10
120x15
100x20
80x20
60x20

Cable row
50x10
80x21
80x19
80x20
time to up the weight

Some stretching and home. Lower back felt pretty tight... Excited to see how tomorrows pressing goes


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 Post subject: Re: Kimmo's log
PostPosted: Sat Feb 08, 2014 1:02 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 364
Location: Finland
Light press day

OHS warm-up

Press
30x10
40x10
50x5

Standing triceps extension
30x23
30x19
30x20

Curls
30x35
30x25
30x20

Lateral hold
6x30
6x20
6x20

OHS
20x10
30x10

Rear delts hurting cant press sh*t today... Arms felt like they are good to go so i had to get some work in. If this continues i might have to move this workout to sunday or just do some isolation pump bullsh*t but i do like healthy/functioning arms so not a completely bad idea.


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