Matti´s training sessions

I Have challenge me to do that very strickly way. Start position you standing, then twist your body to touch to the floor with ab wheel and little by little scroll your body to straight, just touching a light to the floor by your face and then squeeze yourself first 90 degrees position until you satnding.

This bodyweight I havent manage to do that and also it takes so much pain to my back. But I am very close to do that. Everything depends on my back! If I take a risk then it is done, but it is better do get stronger back before you can play like this

Massive benching! I rememeber you telling me at the euros that your best ever bench was 210kg. Have you done more since then?

sam solomi wrote:Massive benching! I rememeber you telling me at the euros that your best ever bench was 210kg. Have you done more since then?

Thanks Sam Yes, my best ever bench is 210kg bodyweight was 94kg´s. My best sets are: 5*180kg, 3*190kg, 2*200kg. After Euros I have had big troubles
with my back shoulder and upper Latissimus. I think probleam is also axis vertebra. I have to stop my benching for 3-4months . Until about 1 month
I was able to thinking heavier benching About six month I did just pecdec or some other alternative movements.
Yestarday trainig was for a long time that I have bold enough to try some heavier weights. Still it is a little bit sore my back shoulder after training.
Also my movement is now different than before and I mean, that it is not right now

10.6.09 Power Walking

Arround the lake name Kuusijärvi, 8km, Average speed 7.18km/h, 67minutes. Maximum heart rate 178, average 145.

10.6.09 Grippers

Warmups
- RH: Sams Elite-no, #3.5-no crap!!!
- ccs #2.5 5*1, bbgm3 *5*1

- LH: BBMM1 3*1, #3 3*1, RB240 2*1, RB260 2*1

That wasnt a good day

Matti Heiskanen wrote:10.6.09 Grippers

Warmups
- RH: Sams Elite-no, #3.5-no crap!!!
- ccs #2.5 5*1, bbgm3 *5*1

- LH: BBMM1 3*1, #3 3*1, RB240 2*1, RB260 2*1

That wasnt a good day

The CCS work looked good to me!

11.6.09 Shoulders & Back

Shrugs with smith machine bar behind back
- 8*50kg, 8*80kg, 8*100kg, 8*120kg, 8*150kg
Bar in front
- 8*80kg, 8*120kg, 8*150kg

Back shoulder in machine, sitting
- 8*50kg, 8*60kg, 8*80kg, 8*80kg

Shoulder press in machine, sitting
- 8*50kg, 8*70kg, 8*100kg, 8*105kg

Side shoulder machine
- 8*50kg, 8*70kg, 3*8*80kg

Neck front
- 3*20*15kg

Neck back

- 3*20*15kg
Pullrow

- 3*8*40kg
Back uprow with machine( Gymleoco )

- 8*50kg, 8*70kg, 8*100kg,

Back rowsitting both hands
- 8*50kg, 8*70kg, 3*8*90kg

Lower back sitting
3*8*90kg

In the end, stick twists for the body, standing 15minutes

Do you have all this gym equipment in your dungeon ?? Good session lots and lots of volume!

The gym is near to my house. "Vantaan Kuntosali- ja Liikuntakeskus" About 1500 square meter training eguipment, also free weights
Free weights are the best way to train.

12.6.09 Pinch

- Warm up grippers. I do always some singles, before pinching. It opens my joints and gives the better feeling to my hands.

PowerDisc Loadable OH
- 5*21kg, 3*25kg, 3*30kg, 1*35kg, 1*40kg, 1*45kg (with long hold ) 1*49kg failed, only levitation (RH 45KG)

[u]Pinch Eurosetup
- 5*56kg, 5*66kg, 2*76kg, 1*86kg, 2*1*91kg ( long hold )

old Aparatus

- 3*60kg, 2*71kg, 2*81kg, 1*91kg ( long hold ) 2*1*96,5kg All felt nice and easy, only skin was rolling nicely out of my thumb

RT_new

- 5*43kg, 5*55kg, 3*65kg, 2*3*70kg

Thick Bar 50mm

Just doing some long reps 66kg´s My back was on the edge, one millimeter wrong move and all it will fail, thats how it felt

Good pinching Matti. I agree on the free weights - i don't use machines at all as we don't have any at the gym. I think machines are best for working around injury so they have their place.

sam solomi wrote:Good pinching Matti. I agree on the free weights - i don't use machines at all as we don't have any at the gym. I think machines are best for working around injury so they have their place.

Exactly!

Everything has it's place. It's like the 'bodybuilding is better than powerlifting' argument. Silly. That said there are some ok machine and there are some awesome machines.

Issues such as height adjustment help. Sam's a short arse and I'm, by comparison, a bloody giant. So what might suit him doesn't suit me and vice versa. This is especially true on machines using cams, some leverage type machines and the odd pulley machine. Also, once you get to a certain level, some machines just don't allow sufficient load. Hammer Strength's Iso-lever machines usually get the thumbs up from many strength athletes and as they are plate loadable you can (most times) pile enough on to get a proper workout (using 100lb plates instead of 45lb plates means the same length pin will hold a little more and so on. On the flip side at the other gym I use I am forced to add load (I pin Olympic discs to their stacks) because while they are smooth and free running their weight stacks are too damned light.

I liken kit to tools in a tool box. They all have their place and uses.

Steve for you and Matti machines would probably be the best idea to maximise muscle growth while keeping your backs relatively safe. This is especially true for your shoulder, legs and upper back work. The size you both are is evidence that this works aswell. If i was in charge of training anyone with back issues of any sort i would limit the free weight exercises they do to bench pressing, maybe seated shoulder pressing and some free weight curls with dumbells. As i said before machines have their place - i don't consider them 'gay' or anything On the other hand, a 16 year old who weighs 150lbs who has just started training and is healthy should not be doing machine this and machine that he should be squatting, pressing, benching, deadlifting, bent over barbell rowing and when he's not doing any of those, eating good food.

14.6.09 Su Powerwalking

My PB 8.3km, 68 min, Walking rhytm was 144bpm, very deasent. Heartbeat 135-187

Mo 15.6.09 Arms

I do mostly my arms Superset style, little bit longer pause than nonstop.

Cabel curl seated OH front
- FRONT 8*10kg, 8*17kg, 8*25kg, 8*30kg, 6*35kg
- SIDE 2*8*30KG,

Scot bench OH curl
- 8*30kg, 6*40kg, 3*45kg

Scot bench machine OH
- 2*8*20kg slowly style

DOH curl pumping
- 3*8*30kg

Triceps
- French pres: 8*27kg, 8*37kg, 8*47kg, 2*8*67kg, 8*77kg, 6*85kg
- OH DB 8*30KG, 8*35kg, 8*40KG
- DOH cable pres: 8*65kg, 8*70kg, 6*75kg

- Abs wheel 3*3*30kg legs raised.
- Abs crunch 2*30
- Stick twists 10min

For a long time very heavy training ! Hands are still remembering yestardays workout