Kimmo's log

[kibe69]

Chest / shoulders

Push Press
barx10
30x10
40x5
50x5
60x5
70x5

Bench press
40x5
60x5
70x5
80x5
90x3

Upright row
30x20
40x10
40x10
40x10
30x20
30x20
30x20

Felt weak from the start but bench went ok. Im weak off chest but that should not be surprise since i dont train it. I feel like im going to catch a flue soon nose dry and throat starting to dry up also...

[kibe69]

Back in back business

had to skip the friday because i was so ill but it definitely was worth it as i was practically 100% healthy the next evening

Deadlift
barx10
60x10
100x5
140x3
180x3
200x2
140x10 SL
140x7 SL

Messing around with power cleans
60x3
80x2
60x3

Cable row
50x20
60x20
65x20
70x20
75x16
60x20
60x20

It felt pretty hard ive lost all of my explosiveness from the floor and piriformis acted up as soon as i hit 200kg but relieved by the time i finished repping 140kg straight legged... Conclusion: there has to be some type of strength parameter in atleast sometimes to maintain the explosiveness

[kibe69]

4.9 Pressing

Press
barx10
30x10
40x10
50x10
60x3 + 5 push
65x5 push press
70x5 jerk
60x5 push
50x5
40x5
30x5

Lateral raise
11x14
11x11
11x11
11x10
11x10

Upright Row
30x10
30x15
30x15
30x15
30x13

80% workout didnt feel great nor went that great...

[kibe69]

Friday 6.9

Legs

Bw:107,3

Squat
barx10
40x10
60x10
80x10
100x10
120x10
130x6

SL Deadlift
100x20
100x15

some curls

Pretty nice workout the pain didnt flare up badly just slightly. I noticed my hip flexors got really tight here and each set more and more anterior tilt and after sl deadlift it eased up back into position. Maybe ill stick with low volume on squat and focus on SL deadlift

[kibe69]

Back

Deadlift(focus explosive)
60x5
100x3
140x3
160x3 <- lats felt like they are about to snap it was so explosive

SL Deadlift
140x10
140x10
140x7
100x10

Cable row
40x20
50x20
60x20

Seated db curl
2 light sets with 10kg

Elbows hurting like hell since i just "had to" do pull-ups drunk on saturday otherwise good workout.

[kibe69]

Overhead/shoulders

Push Press
barx10
40x10
50x3
60x3
70x3
80x2

Press
60x5

Upright row
30x20
40x10
40x10
40x10

crap workout elbows hurting like hell

[kibe69]

Legs

Bw:106,5kg

Squat
barx10
40x10
60x10
80x5
100x3
120x3
140x3
160x2
100x12

SL Deadlift
100x20
100x15
100x10

My conditioning sucks... having seriously hard time getting past 20 reps so exhausted...next time though i am going to get 30 no matter what!

[kibe69]

Back

Deadlift
barx10
60x3
100x3
140x3
180x3
too slow...

SL deadlift
140x10
140x5

Farmers walk
2 sets with 55,7kg

Crap day

[kibe69]

Shoulders

HPC & Push press
barx10
30x10
40x5
50x5
60x5
70x3

Press
50x10

Lateral raise
3x20
6x20
10x20
13x10
6x10
3x10

Ok workout didnt irritate elbows

[kibe69]

Legs

Squat
barx10
40x10
60x10
80x5
100x5
120x3
140x3
150x3
100x14

Leg curl
20x40

Some arms curls

Form is crap and strength not going up need to back down and get more quality work in... Also elbows hurting like hell again!

[kibe69]

Back

Deadlift
60x10
80x10
100x10
140x5
160x5
180x3

Front Squat -> mainly for extra upper back work since elbows hurt to pull...
40x10
60x10

sh*t workout and elbows hurting still... i need to get to massage asap and probably take some time off

[kibe69]

Shoulders

Push press
barx12
30x10
40x5
50x5
60x5
70x3
40x17 strict

Lateral raise
3x30
6x20
10x15
6x15
3x20
2,5x20

Tricep pushdowns
3 sets with 40kg for 20+ reps for recovery

Decent workout... tomorrow sports massage cant wait for that pain...

[kibe69]

Legs

bw:105,8kg

Leg Press
50x30
100x20
150x20
200x10

Leg Curl
10x30
15x20
20x20
25x10

Abs

Really sore from the massage... decided to take a very light leg workout to avoid any stress to arms and upper back since those and shoulders were pretty beat up according to my massage therapist and it did feel like it! Massage was very painful and going to take a while before i recover from that kind of beating. Obviously some adjustments need to be done to reduce overlap from workout to workout...

[kibe69]

Back

bw:104,5kg

SL Deadlift
barx12
60x10
80x10
100x10
120x10
140x10
160x9
180x4

Chest supported row
15x20/arm
30x20
45x10
55x10
30x15

Some curls

Good workout much better than expected and no elbow pain!

[kibe69]

Shoulders & triceps

Press
barx12
30x10
40x10
50x10 6 reps push pressed
60x5 push pressed
40x13 with rest pauses

Cg bench
40x16
50x8

Lateral raise
3,5x30
6x15
8,5x10

Skull crushers
30x20
30x20
30x10

Shoulders & traps still beat to death from monday no hope of a good workout here... I think im flipping the days around its hard as is to get good intensity here even without the extra fatigue from back workout