Bench/Chest
Bw:110kg
Bench feet up
barx20
40x12
60x9
70x10
60x10
60x8
60x8
60x8
60x8
Tricep pushdown
40x30
40x30
50x20
Ab crunch feet on bench
bwx30
bwx20
bwx20
Going good no elbow pain but just in case used wrist wraps. Right shoulder feels weird and i dont like it theres no pain but im not sure if its a good idea to bench. My goals really dont include big chest or big bench anyway so tbh i dont know why the f*ck i bother :D maybe i'll couple push press and dips as my "chest" day.
Kimmo's log
Moderators: Ironman, Jungledoc, ianjay, stuward
Re: Kimmo's log
Deadlift & Back
Bw:110kg
Deadlift
barx10
60x5
100x5
120x5
140x3
150x8
Hang power clean
60x10
60x8
Cable rows
tons of sets dont even remember
Seated db curls
2x trisets with 10kg first doing both arms same time then rest in hang followed by alternating rest and hammer curls these beat the sh*t out of my bis
Shrugs
4 sets to failure with 60kg
Ab crunch feet up
2 sets to failure with bw
Good session so far no back pain or piriformis pain. I tried using better form hips a bit lower and toes out but bah form is crap never the less that helped so much that i didnt get pain while training will see tomorrow...
Bw:110kg
Deadlift
barx10
60x5
100x5
120x5
140x3
150x8
Hang power clean
60x10
60x8
Cable rows
tons of sets dont even remember
Seated db curls
2x trisets with 10kg first doing both arms same time then rest in hang followed by alternating rest and hammer curls these beat the sh*t out of my bis
Shrugs
4 sets to failure with 60kg
Ab crunch feet up
2 sets to failure with bw
Good session so far no back pain or piriformis pain. I tried using better form hips a bit lower and toes out but bah form is crap never the less that helped so much that i didnt get pain while training will see tomorrow...
Re: Kimmo's log
Push Press & Shoulders
Push Press
barx12 C&P
40x8 press
50x6
60x3
70x8 <-- PR finally!
Press
50x8
50x6
40x10
40x8
40x8
Lateral raise superset with cable upright row
5xfailure
Facepulls
Pyramid up and drop sets with focus on keeping tension on delts. Getting hard pump!
Have to say im surprised with the pr because i felt i was still recovering from back day
Push Press
barx12 C&P
40x8 press
50x6
60x3
70x8 <-- PR finally!
Press
50x8
50x6
40x10
40x8
40x8
Lateral raise superset with cable upright row
5xfailure
Facepulls
Pyramid up and drop sets with focus on keeping tension on delts. Getting hard pump!
Have to say im surprised with the pr because i felt i was still recovering from back day
Re: Kimmo's log
Squat day
Pissed off couldnt give a sh*t about percentages today
Squat
barx10
50x10
80x5
100x5
110x5
120x5
130x4
100x8
100x8
100x6
100x6
100x5
Ab crunch feet up
4xfailure
Good session but i have to those squats barely felt anything i mean i felt weak but i wasnt even exhausted or shaking after. Pretty sure ive just lost the ability to put out enough effort because being scared of hip pain.
Pissed off couldnt give a sh*t about percentages today
Squat
barx10
50x10
80x5
100x5
110x5
120x5
130x4
100x8
100x8
100x6
100x6
100x5
Ab crunch feet up
4xfailure
Good session but i have to those squats barely felt anything i mean i felt weak but i wasnt even exhausted or shaking after. Pretty sure ive just lost the ability to put out enough effort because being scared of hip pain.
Re: Kimmo's log
Arm-day
Bicep Row
barx20
30x20
30x20
30x17
30x15
Bicep triset with 10kg dbs
2xfailure
Tricep pushdown
5xnear failure
Biceps a bit tired but it wont matter overlap is what has worked for them in the past in a upper/lower+arms split. This time i didnt get elbow pain and tried focusing on long head of triceps it did work to some extent but still needs some experimenting.
Update 14.4: I feel mentally really tired... will see how i feel next couple of weeks and if the trend is feeling more and more tired each day then some off time and integrating arm-day with other training days. I dont want to split things up over 7+ days rather cut out exercises and make it 4 day split.
Bicep Row
barx20
30x20
30x20
30x17
30x15
Bicep triset with 10kg dbs
2xfailure
Tricep pushdown
5xnear failure
Biceps a bit tired but it wont matter overlap is what has worked for them in the past in a upper/lower+arms split. This time i didnt get elbow pain and tried focusing on long head of triceps it did work to some extent but still needs some experimenting.
Update 14.4: I feel mentally really tired... will see how i feel next couple of weeks and if the trend is feeling more and more tired each day then some off time and integrating arm-day with other training days. I dont want to split things up over 7+ days rather cut out exercises and make it 4 day split.
Re: Kimmo's log
Bench swapped out no ty unnecessary shoulder pain...
Push Press
50x5
60x5
70x5
75x2 bah....
50x14
Dip
bwx7
bwx7
bwx5
Tricep pushdowns
6-7 sets
Not that great day i was not yet fully recovered and slight elbow pain, without wrist wraps would have surely been very bad. Arm day will be have to swapped out and integrated into shoulder day. Yet again dips do not cause shoulder pain or discomfort and i had my friend watch me to see if i went deep enough and i did i was unsure before.
Push Press
50x5
60x5
70x5
75x2 bah....
50x14
Dip
bwx7
bwx7
bwx5
Tricep pushdowns
6-7 sets
Not that great day i was not yet fully recovered and slight elbow pain, without wrist wraps would have surely been very bad. Arm day will be have to swapped out and integrated into shoulder day. Yet again dips do not cause shoulder pain or discomfort and i had my friend watch me to see if i went deep enough and i did i was unsure before.
Re: Kimmo's log
Deadlift/Back
Deadlift
60x10
100x5
140x5
160x8
100x8
100x5
Cable row
70x10
80x10
90x10
Db Row
37x15
37x15
Hang power clean
60x10
60x8
50x10
50x7
50x3
Ab crunch feet up
bwx40
bwx30
Horrible form on deads yet again grinding and hitching last reps hehe. Hitching wasnt bad at all on low back/hips as i thought before, it actually reduced the load because bending in the knees allows me to lean back and extend with hips. No piriformis or low back pain i started low and toes point out, so small changes and so big affect... weird... I dont know why but im completely fed up on rowing and "feeling the back" ill sub hang power clean as it felt great again, the contraction in mid back and lats i love it.
Deadlift
60x10
100x5
140x5
160x8
100x8
100x5
Cable row
70x10
80x10
90x10
Db Row
37x15
37x15
Hang power clean
60x10
60x8
50x10
50x7
50x3
Ab crunch feet up
bwx40
bwx30
Horrible form on deads yet again grinding and hitching last reps hehe. Hitching wasnt bad at all on low back/hips as i thought before, it actually reduced the load because bending in the knees allows me to lean back and extend with hips. No piriformis or low back pain i started low and toes point out, so small changes and so big affect... weird... I dont know why but im completely fed up on rowing and "feeling the back" ill sub hang power clean as it felt great again, the contraction in mid back and lats i love it.
Re: Kimmo's log
Shoulders
bw:108kg
Hang Clean & Press
barx15
30x8
40x8
50x5
50x5
50x5
Press
55x4
50x6
50x7
40x12
Upright row
30x20
30x18
30x15
30x15
30x12
Lateral raise
6x20
6x18
6x15
6x15
Dont really know which was it cleans or just not recovered but i didnt have any strength probably both. Now that i realized i need to pull my shoulders back on upright rows they feel very natural even with barbells pretty much ripping pump on mid-back and biceps. Its funny to realize that upright rows hit far harder on biceps than actual curls of any form.
bw:108kg
Hang Clean & Press
barx15
30x8
40x8
50x5
50x5
50x5
Press
55x4
50x6
50x7
40x12
Upright row
30x20
30x18
30x15
30x15
30x12
Lateral raise
6x20
6x18
6x15
6x15
Dont really know which was it cleans or just not recovered but i didnt have any strength probably both. Now that i realized i need to pull my shoulders back on upright rows they feel very natural even with barbells pretty much ripping pump on mid-back and biceps. Its funny to realize that upright rows hit far harder on biceps than actual curls of any form.
Re: Kimmo's log
Legz
Bw: 107,5kg
Squat
barx20
60x10
80x9
100x5
120x4
130x3
140x3
100x15
100x6
100x5
100x5
Straight-leg deadlift
60x15
60x12
60x10
Ab Crunch
bwx30
bwx25
Great workout! Its been over year since i last did 140x3 and now im doing it without belt.
Bw: 107,5kg
Squat
barx20
60x10
80x9
100x5
120x4
130x3
140x3
100x15
100x6
100x5
100x5
Straight-leg deadlift
60x15
60x12
60x10
Ab Crunch
bwx30
bwx25
Great workout! Its been over year since i last did 140x3 and now im doing it without belt.
Re: Kimmo's log
Shoulders
Bw:110,5kg
Push Press
barx10
40x8
50x3
60x3
70x3
72,5x2
60x4
60x4
Side laterals
6x20
6x20
6x20
6x15
6x20
Felt bad... Strength obviously going down and elbow pain (had this week ago also). Its tricky i dont feel much anything before or while doing just loss of strength but afterwards it starts to hurt slightly. Think its time to take that light week now and no pressing until next week.
Bw:110,5kg
Push Press
barx10
40x8
50x3
60x3
70x3
72,5x2
60x4
60x4
Side laterals
6x20
6x20
6x20
6x15
6x20
Felt bad... Strength obviously going down and elbow pain (had this week ago also). Its tricky i dont feel much anything before or while doing just loss of strength but afterwards it starts to hurt slightly. Think its time to take that light week now and no pressing until next week.
Re: Kimmo's log
Back
bw:109kg
Deadlift
60x5
100x5
120x5
Power Clean
60x5
70x3
75x2
70x3
70x3
70x2
60x5 hang
60x5 hang
Straight-leg deadlift
60x10
60x10
Ab crunch feet on bench
2xbwxfailure
Elbows started hurting on the hang cleans. Felt lazy and weak even though this was light day...
bw:109kg
Deadlift
60x5
100x5
120x5
Power Clean
60x5
70x3
75x2
70x3
70x3
70x2
60x5 hang
60x5 hang
Straight-leg deadlift
60x10
60x10
Ab crunch feet on bench
2xbwxfailure
Elbows started hurting on the hang cleans. Felt lazy and weak even though this was light day...
Re: Kimmo's log
Light leg
Bw:108kg
Squat
barx12
60x10
80x8
100x8
100x8
100x6
100x5
100x5
Ab crunch feet up
bwx40
bwx25
bwx25
Didnt quite feel light even considering i was using perfect form. Slight pain in right hip flexor might have to go light next week i wont risk this pain getting worse.
Bw:108kg
Squat
barx12
60x10
80x8
100x8
100x8
100x6
100x5
100x5
Ab crunch feet up
bwx40
bwx25
bwx25
Didnt quite feel light even considering i was using perfect form. Slight pain in right hip flexor might have to go light next week i wont risk this pain getting worse.
Re: Kimmo's log
Shoulders
Bw 109,5kg
Push Press
barx10
barx10
30x10
40x5
50x5
60x5
65x5
70x5
75x3
Press
40x16
40x12
40x7
Lateral Raise
6x20
10x10
6x10 dropset
3x13 dropset
3x10
Nothing else to say but felt great!
Bw 109,5kg
Push Press
barx10
barx10
30x10
40x5
50x5
60x5
65x5
70x5
75x3
Press
40x16
40x12
40x7
Lateral Raise
6x20
10x10
6x10 dropset
3x13 dropset
3x10
Nothing else to say but felt great!
Re: Kimmo's log
Back
bw:???
Deadlift
barx10
60x10
100x5
140x5
160x5
170x5
Power Clean
60x5x5
Barbell Curls
Barx30
barx20
Didnt feel that strong on deadlift and technique just keeps going to sh*tter. Less weight more volume i guess...
bw:???
Deadlift
barx10
60x10
100x5
140x5
160x5
170x5
Power Clean
60x5x5
Barbell Curls
Barx30
barx20
Didnt feel that strong on deadlift and technique just keeps going to sh*tter. Less weight more volume i guess...
Re: Kimmo's log
Finally got to my massage therapist and boy was i tight... one and half hours of pure pain. He said to really loosen things up i need 1.5h per upper and lower body. Took off yesterday and going to do so today, better just rest and recover now.
5.5.2013 update
I havent really done anything just rest and stretching but on friday evening my low back started hurting like hell. I believe massage had something to do it. Ive managed to stretch adductors and hip flexors and piriformis to a point where i stand up and tie my shoe nails but even now if i sit and straighten my leg i feel bad pain in low back. I was better before the massage i guess it was a bit too hard...
5.5.2013 update
I havent really done anything just rest and stretching but on friday evening my low back started hurting like hell. I believe massage had something to do it. Ive managed to stretch adductors and hip flexors and piriformis to a point where i stand up and tie my shoe nails but even now if i sit and straighten my leg i feel bad pain in low back. I was better before the massage i guess it was a bit too hard...