Kimmo's log

[kibe69]

Saturday

Extra shoulder/Traps day

Seated Db Press
13x20
16x20
19x15
22x14
24x12

Shrugs
6 sets of 10-20 reps with 100kg

Some curls

Monday

Legs

Front Squat with belt
40x10
60x10
80x10
90x8
60x8
60x6
Upper back tired... impossible to keep a good rack otherwise went fine

Straight-leg deadlift
couple of sets with 40-60kg for 10-20 reps focus on stretching hams and squeezing åss and upper back

Bulgarian squat or whatever
bw for couple of sets 20 reps
these burn like mofo on glutes especially side no need for extra weight

Back feels quite good after the workout! Probably more than just erector fatigue... hip flexors, piriformis...

[kibe69]

Push day

Bench
40x10
60x10
70x10
75x5 blah wtf? that was harder than last time...

Push Press
40x10
50x10
50x10
50x8
50x5
40x10

some laterals...

Probably skipping saturday this week just to see how much it really affected this workout. Pissed at things going so bad but fortunetly muscles grow/have grown regardless whether or not i can progress weight on the bar

[kibe69]

Pull/back day

Hang power clean
40x10
50x10
60x10
70x10
80x1

sloppy rows
60x10
80x10
100x12
110x10
120x8
80x20

Pulldown
70x10x4
70x8
60x8
40x20
40x20
40x15

Felt so energetic and bored so went to train today. Back day the savior of the week that felt great and i dont think i´ll be needing any bicep work now that im doing pulldowns again even shoulders got pumped(i really need to beat my head to a wall and start learning i only need the basic movements)

[kibe69]

Feverish flue so skipping the workout today and hopefully it will go away

[kibe69]

That was a nasty flue... Fever broke fast but feeling like sh*t for days and today was the first day i felt good and could not wait another day to train so i had to do something.

Shoulders
Push press
barx10
30x10
40x10
50x10
55x8
60x8
65x5
50x10

Rear Laterals
3x25
3x20 - 4 sets

[kibe69]

Legs/Light back

Squat
40x10
60x10
80x10
100x8
110x5
80x10
80x10
60x10
60x10

Leg Press
100x20
100x15
100x15
100x10
100x15

Straight-leg deadlift
60x20
60x20
60x15
60x15
60x15

Pulldown
50x20
50x15
50x13
50x10
50x15

Expected to be stronger but oh well...

[kibe69]

Push day

Push Press
barx20
30x10
40x10
50x10
60x8
65x6

Decline bench(10cm of wood under front :D)
40x12
50x12
60x10
70x8
50x10

Db flat bench
30x7
26x5
22x7
16x8

Lateral raise
11x15
11x10
11x10
11x10
6x15
3x15
1.25x20

Pretty good i feel like my effort on push press is cut short maybe it would be time to do it twice a week and see where it gets me. Decline bench felt good, little to no front delt involvement and great chest work also those numbers show how horribly weak my chest is... most of the work in flat bench is done by front delts. Great movement but if it gets in way of overhead development i´ll ditch it instantly.

[kibe69]

Pull day

Forgot there today was cleaning day and i hit just over that... so i helped guys clean up and got to workout a bit sooner

Deadlift
60x10
80x10
100x10
120x10
Quadratus lumborum ART with a dumbell 2mins each side.
140x10

Cable row
60x10
80x10
100x10
100x8
100x7
100x8
100x9

Pulldown
70x8
70x7
70x8
70x8
70x9
50x20

Mondays stupid overkill shows... ive been stretching hard for 3 days just to be able to do deadlift today but nah body says f*ck you otherwise quite good workout.

[kibe69]

Shoulders

So laughable sh*t im not even going to write it i was in and out in under 15mins...

[kibe69]

Legs

Hip flexors beat up from endless stretching...

Squat
barx15
40x10
60x10
80x10
f*ck high bar im just not flexibel enough for it no matter how much i stretch -> low bar
100x10
120x8
130x4

Leg press
110x20
110x20

Straight-leg Deadlift
60x20

-knees do not warm up proper they are cold -> need to buy knee sleeves
-im too inflexibel for high bar squat maybe some mobility warm-ups?
-more overlap to deadlift from low bar squat... have to regulate training... boring
+strength getting back up good good
+no elbow pain from low bar squat
+absolutely no hip flexor pain after squatting. Its a miracle!

[kibe69]

Push workout

Push press
30x10
40x10
50x10
60x8
60x6
50x9
40x10

db curls, side laterals

Left elbow cracking around and hurting i was too quick to think low bar squats wouldnt cause problems. Time to get to massage...

I dont know why i bother with back squats anymore really just cant get my head around not doing it, but it causes nothing but problems

-elbow pain in low bar position
-flexibility deterioration even if stretching
-hip pain
-low back pain
-knee pain
-posture deterioration in upper body aswell as lower body

Maybe just front squat...Frustrating...feel like smashing everything to pieces right now...

Ive spend countless hours researching on this subject and tried everything. Theres really nothing that can be done but i have one trick in mind that i will try with the high bar squat if it doesnt work it will be front squat and leg press after that. Bench was pretty useless movement so that doesnt bother me but back squat i like alot so i tend to go to the bitter end with it. Ive had this problem now for about 2 years on and off regardless of bar position but low bar position kills it fast. I should print this and pin it to wall and look at it every time i feel like doing back squats.

Update:
Managed to massage some of the pain off with a machine but not enough to make a big difference.
Im going to try to squat with elbow sleeves and wrist wraps. I really hate this idea but if it works ok...
My regular sport massage therapist was booked ahead 4 weeks and didnt have any free before 30th... Unfortunetly i dont know anyone as good as him, rest are just for wiping ass with cash.

[kibe69]

Pull day

Deadlift
60x10
80x10
100x10
120x10
140x9

Row
60x10
80x10
100x10
110x8
80x20
80x15
80x11

Right shoulder clicking no pulldowns today as it makes it worse

Deadlifts will be moved to monday for whatever reason im just not recovering anymore. Sleeping has been bad nothing i cant do about it though, eating pretty much the same but dont feel hungry anymore like i used to when everything was going good. Arms felt ok while rowing but they have very painful spots near the elbow. Its a shame i cant get to treat them anytime soon...

[kibe69]

Legs

Warming up on back squats and trying different positions but everything feels like it puts pressure on arms

Front Squat
40x10
60x10
80x10
90x3
100x3
110x2

Straight-leg deadlift
60x10
100x10
120x10

That front squat was hard... abs give in, upper back gives in and no flexibility but it should come back if i just keep doing it.

[kibe69]

Press training

Incline bench (around 50 degree i think)

with elbow wraps and wrist wraps to get at least some kind of training going on
40x10
50x10
60x10
70x7 pr...

seated db press
20x17

db curls
12,5xwhatever high reps

chest supported rows
30kg/armx40

Less volume last week= more weight on the bar this week that is funny but logical ofc im doing too much volume.

Finally! Massage therapist texted, customer cancelled so i get an hour of pain tomorrow!

[kibe69]

Pull day

Massage relieved me off pain and i can workout again but my arms are f*cked up very badly according to the massage therapist and i will need multiple visits to get them back to normal working condition. Also pain under my side delts(caused by bench, pulldowns etc) is long head of biceps acting up i always thought it was supraspinatus but i was wrong. I have a small adjustment in mind for this problem i will put it to use next week

Weird lat pulldown machine
100x20
150x20
180x10
200x10
220x10

Chest supported row machine(weight per arm)
45x15
47,5x15
47,5x15

1 pump set of curls to flush the arms and hopely assist in recovery