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Finnish Guy Training Log

Training Logs
#1

After years of powerlifting training I burned out my motivation for hard strength exercises and ended up to workout with Kettlebells and Clubbells for 5 or 6 years. During last year motivation to workout in gym started to peak again and maybe try something different than pure powerlifting. Slowly I’ve build up my routine again and now it starts to shape up.

1.4.2019
Front squat
3x10x60kg
2x8x60kg

Hack squat (barbell)
8x60kg
10x60kg
2x8x80kg

some russian twists with landmine.

After a nightshift at work, not the best workout to pull out. Need to have longer rest periods or do it in a anohter day.

3.4.19
Z-press with football bar
5x10x30kg

Klokov press
5x10x20

Trap bar Deadlift
6x8x100kg

Pendlay row
5x60
2x5x80

Concept 2 rower
30min/6754 meters/ (2:13.02 avg pace/500m)

4.4.19
Concept 2 rower
5000meters/20:08.7/ (2:00.9 avg pace /500m)

Longbar (trap bar) fat gripz Farmers Walk
18m+18m xbar
18m+18m x60kg
18m+18m x80kg

Reverse sled dragging
18m+18m x 20kg
18m+18m x 40kg
18m+18m x 60kg
18m+18m x 80kg

Football bar + fatgripz hammer curls
3x10 x barbell

6.4.19

Deadlift
3x140
3x160
3x180

Yokebar Squat
3x100
3x112,5
3x125
superset with upperback round GM 6 rep each weight

Kirk Shrugs
3x3x60 fatgripz
2x8x60 long hold

Prower
36meters x 120kg

Kroc rows
1x5x32,5kg
1x5x45

some videos of deadlift and squat

#2

7.4.2019

so today I did some GPP/Cardio, more of a idea to vent my head.

Farmers walk Trap bar (long bar variation)
3 x 36m x Empty barbell
2 x 36m x 70kg
1 x 36m x 110kg
1 x 36m x 150kg (total distance, but not all in one smooth “run” had to adjusst grip couple of times)

Prowler, variable grips/stances
4 x 36m x 80kg

Concept 2 Rowing
2000m / 8:28.2 / 2:07.2 500m avg
rest couple of minutes
2000m / 8:10.2 / 2:02.7 500m avg

Workout was pretty intense and felt bit heavy, but afterwards I felt kind of fresh. Didn’t go all the way or as hard I could’ve gone, but near the edge.
Until next time

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#3

Strong farmers walk! Did you use fat grips on those? :open_mouth:

#4

No I did not. Had to actually use straps (IronMind Sew-Easy) on the last set since my right hand had pretty bad grip issues, and generally my grip wasn’t fully recovered from day before.
I have a mobility issue on my right thumb can’t really use all the joints in it =D and thus for example I can’t do the weightlifter thumblock grip, it would prob. break my interphalangeal (IP) joint.

#5

9.4.2019

And so we shall Squat, again.

Yoke/Safety squat bar squats
10 x 10 x 72,5kg

started to squat at 10:08 this morning, clock was 10:24 when I racked the last set. Almost felt like I am going to pave the gym floor.
Tried also to pull the SSQB handles down/ towards my chest, so the passive loading would hit upper back also. During the last 3 or so sets my neck and traps start to feel exhausted so I think it worked.

Seated Good Morning, 20" box
60 seconds round upper back GM followed by 60 seconds of Arched back GM X 72,5kg

Pull ups
3 x 1 x bodyweight (~123,5kg)

Russian twists with landmine
2 sets x 40kg(+ bar)

*Battle rope *
1 Tabata round

Clubbell mills, two handed
2 x 60sec with 60 second rest in between x 20kg club
(can’t be Ogre if I won’t swing club once in a while)

Until next time

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#6

10.4.19

Concept 2 row
10 000m / 43:19.4/ 2:10.0 ave 500m.

12.4

after night shift

*Overhead press
4 x 10 x 40
1 x 7 x 40

Klokov press
5 x 10 x 20

Rack Pulls (mid shin)
10 x 8 x 100

Kirk shrugs
3 x 3 x 60 (fat gripz)

Barbell Hack squat
1 x 60
1 x 100
1 x 120
1 x 140
1 x 180

hack squat videos

Kroc rows
2 x 5 x 45

Facepulls

2 x 25x 15

until next time

#7

15.4.2019

Squat, safety squat bar
20 x 75 kg
20 x 75 kg
16 x 75 kg
22 x 75 kg
18 x 75 kg
5 x 75 kg

good morning

Standing rounded upper back
2 x 60sec x 100kg

Standing arched back
1 x 60sec x 100kg

hanging leg raises
2 x near failure

Walking 7,2km in the evening

16.4.2019

Prowler
2 x 36m x 40 (push)
2 x 36m x 80 (push)
2 x 36m x 120 (push)
1 x 36m x 120 (reverse drag)
1 x 36m x 120 (drag)

pull ups
6 x 1 x bodyweight
on last 2 sets flex hold to failure and slow negative with legs held L-sit or high as I could

Concept 2 row
30min/6833meters/ ave 500m 2:11.7

#8

17.4.2019

Trap bar deadlift
7 x 8 x 135kg

Over head press
7 x 10 x 40
2 x 9 x 40
1 x 6 x 40

I alternated sets between DL and OHP, 1 set deadlift and 1 set OHP and so on.

Prowler (thick)rope pulls
2 x 12m x 100kg video
1 x 12m x 140g (very very heavy and slow set)

Kirk shrugs
2 x 10 x 20
3 x 6 x 40 (fatGripz)

Curls
2 x 10 x 20 (fatGripz)
2 x 10 x 20 (rev grip w fatGripz)

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#9

18.4.2019

Light cardio day, some cycling and walking. Nothing too much to go into
In the afternoon I did 5 x 5 clubbell swings with 20kg clubbell to open up and boost recovery of shoulders and upperback.

19.4.2019

So today is was the heavy day of my routine, low reps high weight.

Safety squat bar squat
5 x 105 kg / felt bit sluggish, not too bad.
3 x 120 kg / better, solid squat
1 x 132,5 kg / easy
1 x 150 kg / not too easy, not too hard.

Deadlift
I pull with conventional style, rarely I do sumo as a assistance work

5 x 150 kg
3 x 170 kg
1 x 190 kg
1 x 220 kg

Good solid deadlifts, the 220 was near true 1RM, I could start to see the constellations.

Overhead press, football bar
3 x 40 kg
1 x 50 kg
1 x 60 kg
1 x 70 kg

  • x 80 kg

Kettlebell swings
1 x 100 x 32 kg

COncept 2 row
2000m / 7:54.2 / ave 1:58.6 500m

that row almost made to to pass out from exhaustion.

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#10

21.4.2019

Concept 2 row

10 000m / 40:41.8 / ave 500m, 2:02.1

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#11

22.4.2019

Safety squat bar squat
10x100
10x100
8x100
6x100
10x100

Pullup
7x1xbw

Good morning
60 seconds * 100 kg (regurlar GM)
60 seconds * 100 kg (Round upperback GM)
60 seconds * 100 kg (arched back gm)
60 seconds * 100 kg (regular GM)
60 seconds * 100 kg (arched back gm)

Prowler
Reverse drag & push combo
1x18m +18m X 120 kg
1x18m +18m X 160 kg
1x18m +18m X 200 kg

24.4.19

12min jog, 1.68km.

25.4.19

Overhead press
10x10x35kg

Trap bar Deadlift
10x10x135

Kroc row
5x50kg

Concept 2 row
2000m / 7:51.7 / 1:57.9 ave 500m

again after night at work. These workouts feels like I am in a fog and birch allergy has been flaring up.

#12

28.4.2019

Concept 2
Intervals 5 x 500m
1st 1:53.3
2nd 1:52.6
3rd 1:52.5
4th 1:54.6
5th 1:56.6

Battleropes
Tabata x 2 , rest 1 min 15 sec

plus cycling 10km

#13

29.04.2019

Safety squat bar squat
10 x 10 x 80kg

pretty good sets, tried to keep rest optimal but not too long.

Kroc row
2 x 6 x 40kg

Landmine twists
3 x max x 20kg + bar

#14

2.5
Cycling 12,6km

3.5
Trap bar deadlift
8x8x145kg

Overhead press
4x8x45kg
4x8x40kg

#15

6.5.2019

Concept 2 rower

15 000m / 1:04:42.2 / ave 500m 2:09.4
/
3000m 13:01.9
6000m 12:51.5
9000m 13:01.5
12000m 13:01.2
15000m 12:46.1

#16

8.5.2019

Safety Squat bar Squats
10 x 10 x 85kg

Squats were solid, the feeling after the last set was horrible. But that is what you get with these.

Kroc Rows
5x45kg
2x10x45kg

Landmine twists
2 x max x 30+bar

Clubbell shield cast
5x20x20kg

Cycling 12,6km (approx 45min)

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#17

Sorry for a bit of post brea, had some traveling and hectic work schedules to deal with.

Working out took a hit also when I injured my right hand thumb and couldn’t grip with my right hand.

At June I’ve mostly done aerobic training, last week basic rowing total of 30km.

17.06.2019

Rowing 4x500m
Total time: 7:19.1 / 2000 meters / 1:49.8 500m pace avg. s/m 30

Sled for 5x36meters semi heavy load

Rowing 5000 meters
Time: 20:54.0 / 2_05.4 500m avg pace- S/M 19 avg

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#18

26.06.2019

Safety squat bar squat
6 x 10 x 60kg
1 x 20 x 60kg

Kirk Shrugs
5 x 10 x 20kg
3 x 10 x 40kg
2 x 10 x 50kg

  • 2 sets of barbell curl super sets

Sled
2 x 36m x 60kg
2 x 36m x 80kg

Concept 2
4*500m / 1min rest
1st 1:58.9
2nd 1:54.3
3rd 1:53.6
4th 157.5

01.07

Curls (football bar)
5 x 10 x 20

Curls hammer, dumbbell
5 x 10 x 12,5kg

French press behind neck, football bar
5 x 10 x 20kg

French press dumbbell behind neck
5 x 10 x 12,5
(football bar sets were done with fatGripz)

Sled
6 x 36m x 100kg

Good morning SSB
5 x 60kg
4 x 60seconds x 80kg

2.7

4 x 2000m row / 3min rest

7;53.3 / 7:38.9 / 9:26.2 / 8:21.3

3.7

Football bar bent row
5x10x60

Kroc Row
5x10x40

Overhead press
5x10x40

Arnold Press
5 x 10 x 15

Sled
1 x 36m x 40kg
4 x 36m x 40kg (non stop 144m)
5 x 36m x 40kg (non stop)

Cycling 9,5km, easy pace.

4.7

SSB squat
10 x 10 x 60kg

Kirk Shrugs
6 x 5 x 60kg

Sled
6x36m x 80kg

Concept 2
4 x 500m
1st 1:42.9
2nd 2:06.8
3rd 1:52.4
4th 2:08.6

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