Teemu I Posted June 7, 2016 Author Share Posted June 7, 2016 I am now a member of the World Heavy Events Association. Signed an antidoping contract to qualify. Will be able to compete in various future events that are tested for doping. Only training I did today was heavy kettlebell swings. 2 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 10, 2016 Author Share Posted June 10, 2016 (edited) 8.6.2016 Lower ME 1. Dimel deadlift 20 x 60 kg 10 x 80 kg 10 x 100 kg 5 x 120 kg (PR) 3 x 120 kg 2. 45 degree back extension 15 x 20 kg (PR) 10 x 20 kg 7 x 20 kg 3. Kneeling ab wheel 20 (PR), 4, 5 Edited June 10, 2016 by Teemu I 1 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 13, 2016 Author Share Posted June 13, 2016 (edited) 13.6.2016 1. Homemade Pinch Apparatus 35 kg one hand max 70 kg two hand max - test to find out proper training weights 2. Rolling Thunder high volume (without any wrist flexion) Right: 15 x 80 kg, 12 x 80 kg Left: 5 x 80 kg, 8 x 75 kg 3. Axle Wrist Curl 10 x 60 kg 8 x 60 kg 5 x 60 kg 4 x 60 kg 4 day rest was good for wrist curl numbers. RT I had hopes would be slightly better. But 15 reps with 80 kg at 75 kg bodyweight might be best I've ever done when bodyweight is considered. Not happy until 110 - 120 kg lifts become reality though. I will work my ass off for that. Edited June 13, 2016 by Teemu I 2 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 15, 2016 Author Share Posted June 15, 2016 14.6.2016 Lower ME 1. Dimel deadlift 20 x 50 kg 10 x 70 kg 10 x 90 kg 5 x 110 kg 3 x 140 kg (PR, but not happy with form) 2. KB complex 16 kg bell swings, snatches, bup, bent press, loads of reps, continuous work for 10 minutes 3. Smith machine glute bridge worked up to 10 x 110 kg 1 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 18, 2016 Author Share Posted June 18, 2016 16.6.2016 Upper ME 1. Close grip floor press 20 x 20 kg 5 x 60 kg 5 x 70 kg 5 x 80 kg 1 x 90 kg 0 x 100 kg 2. Dumbbell Triceps extensions 10x10 kg, 10x 14 kg, 8x14 kg, 4x14 kg, 5x12 kg, 7x 12 kg, 5x12 kg 3. Chin-ups, neutral grip 12,5,4,3,3 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 18, 2016 Author Share Posted June 18, 2016 18.6.2016 1. Sumo Deadlift technique practice 9x60 kg, 5x70 kg, 5x80 kg,5x90 kg, 5x100 kg, 5x110 kg, 5x120 kg, 1x130 kg, 1x140 kg 2. Reverse Hyperextension Bodyweight only: 50 reps, 40 reps, 20 reps. 3. Kneeling ab wheel 22,5,5,4 4. Shoulder press (plate loaded machine) 15x40 kg, 10x60kg, 10x60kg, 5x60 kg Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 23, 2016 Author Share Posted June 23, 2016 19.6.2016 Upper body 1. Close grip floor press 20 x 20 kg, 5 x 40 kg, 5 x 60 kg, 5 x 70 kg, 5 x 80 kg, 4 x 80 kg, 4 x 3 x 80 kg 2. Reverse narrow grip bench 15x60 kg, 9x 60 kg, 7x60 kg, 6x60 kg 3. Chest supported machine row 8x40 kg, 15x 60 kg (PR), 6x70 kg (PR) 4. Seated dumbbell shoulder press 10x24 kg, (PR), 7x24 kg, 5x24 kg, 6x20 kg 5. Seated incline curls 7x20 kg, 6x20 kg, 5x20 kg, 7x20 kg Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 23, 2016 Author Share Posted June 23, 2016 21.6.2016 1. Rolling Thunder high volume (without any wrist flexion) Right: 20 x 80 kg (PR), 13 x 80 kg Left: 8 x 80 kg, 8 x 80 kg Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 23, 2016 Author Share Posted June 23, 2016 21.6.2016 Lower body 1. Low box squat (working on really good depth) 20x20 kg, 10x40 kg, 8x60 kg, 6x60 kg, 6x60 kg Feeling quite tight, not good. 2. Kneeling ab wheel 25,5,5,3 Abs are getting stronger. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 23, 2016 Author Share Posted June 23, 2016 22.6.2016 Upper body 1. Close grip floor press 20 x 20 kg, 5 x 50 kg, 5 x 60 kg, 5 x 70 kg, 4 x 4 x 80 kg, 2 x 80 kg 2. Reverse narrow grip bench 7x70 kg, 5x 70 kg, 5x70 kg, 7x60 kg 3. Seated dumbbell shoulder press 4x26 kg, 6x26 kg (PR), 5x26 kg, 7x20 kg 4. Close grip lat pulldown 10x50 kg, 10x60 kg, 10x70 kg, 7x80 kg 5. Hammer curls 3x10x20 kg Felt quite good Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 23, 2016 Author Share Posted June 23, 2016 (edited) 23.6.2016 1. Rolling Thunder high volume (without any wrist flexion) Right: 16 x 85 kg (PR), 4 x 85 kg Left: 16 x 70 kg, 18 x 70 kg 2. Axle wrist curl 9 x 60 kg 4 x 60 kg 3 x 60 kg 3. OHP timed holds Worked up to 10 sec hold with 27,5 kg RT tests good, wrists are tired from work though. Edited June 23, 2016 by Teemu I 2 Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 23, 2016 Share Posted June 23, 2016 Serious stuff man. Do you re-grip after every rep? Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 23, 2016 Author Share Posted June 23, 2016 49 minutes ago, Geralt said: Serious stuff man. Do you re-grip after every rep? No. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 25, 2016 Author Share Posted June 25, 2016 (edited) 25.6.2016 Lower body 1. Box squat 20x20 kg, 6x40 kg, 6x50kg, 6x60 kg, 6x70 kg, 6x80kg, 6x90 kg, 4x100 kg 2. Band pullthroughs 20,12, 10 3. Kneeling ab wheel 13,8,5 Edited June 25, 2016 by Teemu I 1 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 26, 2016 Author Share Posted June 26, 2016 26.6.2016 Upper body 1. Regular Bench press 2x6x40 kg, 2x6x60 kg, 6x70 kg, 6x80 kg, 6x90 kg, 2x100 kg seeing some improvement in bench technique 2. Reverse grip bench 10x70 kg (PR), 5x70 kg, 5x70 kg, 4x70 kg 3. Seated smith machine shoulder press 10x40 kg, 10x60 kg(PR), 6x60 kg, 5x60 kg 4. Lat pulldown 15x30 kg, 15x40 kg, 15x50 kg, 15x60 kg 5. Rear delt raise 4x10x10 kg dumbbells 6. Seated incline curls 10x20 kg (one all out set) Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 28, 2016 Author Share Posted June 28, 2016 28.6.2016 1. Sumo Deadlift 10x40 kg, 5x60 kg, 5x80 kg, 1x100 kg, 1x120 kg, 1x140 kg, 1x150 kg, 1x160 kg, 0x170 kg Happy with technique improvement. Very solid feeling. 160 kg felt a lot easier than before. Double my current body weight. 2. Reverse Hyperextension Bodyweight only: 50 reps, 40 reps, 25reps. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 30, 2016 Author Share Posted June 30, 2016 30.6.2016 Upper Body 1. Regular bench press 2x20x20 kg, 2x5x60 kg, 1x90 kg, 1x100 kg, 1x105 kg, 1x110 kg, 0x112,5 kg 2. Dumbbell bench press 8x30 kg, 8x35 kg (PR), 5x26 kg 3. Lat pulldown 15x40 kg, 15x50 kg, 15x60 kg, 10x70 kg 4. Rolling Thunder 1 RM test: 95 kg with right, 90 kg with left high volume sets: right hand 25x70 kg, left hand 22x70 kg Strength base regarding grip exercises is developing fine. Can't get a decent peak though as there is constant fatigue from work. 2 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 30, 2016 Author Share Posted June 30, 2016 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 30, 2016 Share Posted June 30, 2016 I found the same thing with the volume on rolling handles. I gained a lot of reps and weight for doing the "work" but found it really hard to translate into a 1 rep max. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 30, 2016 Author Share Posted June 30, 2016 9 minutes ago, Shoggoth said: I found the same thing with the volume on rolling handles. I gained a lot of reps and weight for doing the "work" but found it really hard to translate into a 1 rep max. I think it has more to do with the fact that my hands are so beaten from work. High volume work did work fine for me last time I trained it seriously. 1 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 3, 2016 Author Share Posted July 3, 2016 3.7.2016 Total body 1. Box squat 2x5x50 kg, 5x70 kg, 5x90 kg, 8x100 kg Squats felt good. Abs are stronger now and it helps a lot. 2. Smith machine bench press 10x50 kg, 6x70 kg, 5x80 kg, 2x100 kg, 30 sec rest, 1x100 kg, 30 sec rest, 1x100 kg 8x80 kg finisher 3. Smith machine shoulder press 5x50 kg, drop set 4x70 kg+3x60 kg 4. Lat pulldown 15x50 kg, 15x60 kg, 12x70 kg 5. Kneeling ab wheel 8,5,5,5 (ROM increased from last week) Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 5, 2016 Author Share Posted July 5, 2016 5.7.2016 Lower body 1. Deficit deadlift standing on 10 cm platform 5x60 kg, 3x80 kg, 1x100 kg, 1x120 kg, 1x150 kg (PR), got air under 160 kg as well 2. Reverse hyper extension (bw only) 40, 30, 25 Would have been very happy with this workout but back started to get painful in a bad way after couple of hours after training. My buddy said that there was some twisting during the last attempt must be it. Didn't feel bad at all then. Fortunately being a physiotherapist I have certain benefits and got a very good fascial manipulation from a colleague. Feels much better already. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 7, 2016 Author Share Posted July 7, 2016 7.7.2016 1. Rolling Thunder (without any wrist flexion) Right: 5x60 kg, 5x70 kg, 5x75 kg, 5x80 kg, 5x85 kg, 3x1x90 kg (PR) Left: 5x60 kg, 5x70 kg, 5x75 kg, 5x80 kg, 3x85 kg, 2x1x90 kg (PR) 2. OHP timed holds Worked up to 10 sec hold with 30 kg 3. Homemade wrist roller Just went for good forearm pump. Plenty of sets. 1 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 8, 2016 Author Share Posted July 8, 2016 8.7.2016 Started training on Secret Weapon again. Plan is to toughen up my tendons and ligaments a bit. Still going to shoot for 110 kg or something like that on Rolling Thunder before actually starting any specific gripper training. But when I do, all old personal bests will be surpassed. I would say my overall grip strength looks better now than it did back when I was able to do my best gripper work. 1 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 11, 2016 Author Share Posted July 11, 2016 2 Quote Link to comment Share on other sites More sharing options...
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