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 Post subject: Re: Kimmo's log
PostPosted: Mon Feb 10, 2014 12:58 pm 
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Posts: 377
Location: Finland
Legs - heavy

Low back still feeling stiff

Mobility warm-ups

Front squat
40x10
60x10
80x3
100x3
110x3
120x2 -> complete technique breakdown... this sh*t is just going worse

High-bar squat
100x3
120x3
130x3
140x3

Farmers Walk
47,5x5, 4, 4 rounds

Front squats feel like bs right now but high bar squat feels GREAT now so front squats have done their job well(zero good morning-action). I have a strong urge to get back to chasing the 200kg squat and keep fronts as assistance/warm-up.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Feb 12, 2014 12:26 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Push day

bw: 106kg

Press
30x10
40x10
50x10
60x4
60x4
40x12
40x6
40x6

Lateral hold
6x20, 20, 20
3x20

Standing tricep extension
30x20
30x16
30x20

Some OHS to stretch out

Felt strong but shoulders hurt AGAIN. Time to accept the fact that i cant press twice a week. Sigh...


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 Post subject: Re: Kimmo's log
PostPosted: Fri Feb 14, 2014 12:00 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Pull-day - rep method

lower back feels stiff when bending over...

Some OHS and other mobility work as warm-up

Deadlift
60x10
80x10
100x10
120x10
140x10
Had to foam roll my glutes between every set to relief the pain. Its not a huge pain but it stops me from going heavy...

SL DL
60x20,20, 16

Cable row
50x10
90x13,10,11

Curls
35x23,20,20

OHS
Stretching out

Good enough but damn those glutes could use a good massage...


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 Post subject: Re: Kimmo's log
PostPosted: Mon Feb 17, 2014 12:31 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Legs - "deload"

spent the whole weekend a bit sick but i i felt good to go today

Front squat
40x10
60x5

Squat
80x5
100x3
120x3
120x10

Front Squat
60x10, 10, 10

Farmers Walk
47x4
47x2

Everything felt heavy... should have dialed down the weights even more


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 Post subject: Re: Kimmo's log
PostPosted: Wed Feb 19, 2014 11:22 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Push workout

OHS as warm-up and mobility

Press
30x10
40x5
50x5
60x6

Push Press
60x5, 6, 5, 4

Push Jerk
60x4
50x8, 7, 6

Standing tricep extension
20x19, 12, 10

Very effective combo i was ready to drop dead after push jerk. Sticking with 60kg until it feels light as feather.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Feb 21, 2014 1:23 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Pull day - heavy

Deadlift, slightly wider stance
60x3
100x3
120x3
140x3
160x3
170x3

SL DL
100x15, 13, 12

Cable row
90x10
90x7
60x19

Curls
30x20, 19, 20

Minor back pain but strength has gone down which is a disappointment but sh*t happens when i cant train off the floor. Im not worried it will pick up fast as long as i can remain healthy.
Upper back seems alot stronger than before(8 months ago) but remains to be seen if its enough for 200kg...

Minor changes to deadlifting:
-all reps except SLDL done deadstop and without straps
-slightly wider grip/stance/toes out more. Did not aggravate the low back/glute pain but needs testing obviously.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Feb 24, 2014 11:44 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Legs - rep effort

OHS and front squat as stretch/warm-up

Squat
60x10
80x10
100x10
120x10
130x8 small pr

Front Squat
60x10, 10, 10

Farmers Walk
39,2x5 rounds x 3 sets

Felt beat up in glutes and hip flexors after grinding the 130x8 but the pain went away after i did the front squats.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Feb 26, 2014 12:51 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Push day

Back/hips feel good now that ive been doing lots of stretching daily

Overhead squats as warm-up/stretching

Push press
30x10
40x3
50x3
60x10
60x9
60x8
60x8
60x7

Press
50x10
50x5
40x10
40x6
30x25
30x25

Db upright row
16kg per armx20, 20, 20

Some shoulder and tricep prehab

Good improvements compared to last week

Im thinking about running a back blast until i get fed up -> Rows/farmers walk every workout. Straps will be needed...


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 Post subject: Re: Kimmo's log
PostPosted: Fri Feb 28, 2014 11:37 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Pull - deload

Speed deadlift
60x5
80x5
100x5
120x5

SL DL
60x25, 20, 20

Db Row
39,2x20, 20, 20, 20, 15

summary:
-lower back pain
-squats annihilated my hams/glutes -> not even remotely recovered
-switching to db row -> less low back/hip stress


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 Post subject: Re: Kimmo's log
PostPosted: Sat Mar 01, 2014 9:39 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Extra training day

Overhead squat
10x10, 10
20x10, 10
30x10
40x10

Tried some very light clean & press but right shoulder just doesnt like that...

Farmers walk
39,2x 7 rounds, 5, 6, 4, 3

Pulldown
50x10
70x10
70x8
70x7

Some bicep/tricep pump

Felt good to perform farmers walk fresh and full of energy rather than being tired after deadlift/squat/rows

If i dont feel beat down ill go again tomorrow


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 Post subject: Re: Kimmo's log
PostPosted: Sun Mar 02, 2014 10:41 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Another extra day for boredom

Overhead squat
stretching out with 10kg
20x10, 10
30x10
40x10

Press
30x10
40x10, 8

Rear/side delt/press superset 3 times

cable row
40x50
50x20
40x20

Some bicep pumping and farmers and home


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 Post subject: Re: Kimmo's log
PostPosted: Mon Mar 03, 2014 11:30 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Legs and back

OHS and front squat for stretching warming up

Back Squat
60x3
80x3
100x3
120x3
140x3
150x4 nice pr was afraid to attempt more without spotters...though this one was pretty much max effort

Leg Press
150x20, 20, 20

Pulldown
50x10
70x10
75x8
80x8
These dont seem to bother my shoulders if i start with shoulders back and pull only to chin level

Db Row
39,2x15, 12, 15

Db curls with 16kg to a pump/whatever

Small pr today and still feeling great. Left glute flared while warming up but stretching and foam rolling helped.


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 Post subject: Re: Kimmo's log
PostPosted: Tue Mar 04, 2014 10:39 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Extra day:

Some overhead squats to stretch out

Rear lateral raises
3x15, 10, 20

Facepulls with 2-3s squeeze at the end
15x40
30x20
35x20
40x15

Feeling tired but shoulders feel better after this pump.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Mar 05, 2014 11:41 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Push workout

Ohs warm-up

Push Press
30x10
40x5
50x5
60x5
70x5
70x3
50x8

Hang power cleans
40x12
50x10
50x10
50x10
60x10

Tricep/Bicep pump

Tricep tendonitis on left arm same spot as always. I will have to stop push pressing maybe change to db press or something.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Mar 07, 2014 12:48 pm 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 377
Location: Finland
Pull - rep method

Low back stiffness doesnt seem to go away. I had to stretch hams/hips after i woke up and warm-up by foam rolling glutes

Deadlift
60x10
80x10
100x10
140x10
160x9

SL DL
100x13,12, 10

Db Row
47x12, 10, 13, 10, 10

Some back extensions and band hip abductions for hip prehab/flushing out the sh*t.

Good training i felt very well recovered but tightness in hams/hips makes me feel anything but 100% fortunetly i can train after foam rolling and stretching. Energy levels were pretty shot after deadlift i should have ate a snack before gym...


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