Training with Ahti Jakson: chest, shoulders, abs

Training with Ahti Jakson this time means a proper chest, shoulder and abs day. The plan is simple: basic exercises, pyramid sets and weights that leave little room for idle chatter.

The guest on TT, or Tegijate Treening (“Doers’ Training”), is Ahti Jakson, who was jokingly called Estonia’s own Dexter Jackson back in the day. He really did look a bit like Mr.O 2008, never mind the name. Ahti Jakson competed in both the 80kg and the classic bodybuilding categories, and in his case it was clear: the last word hadn’t been said yet.

Why does this workout work?

We trained at the SPARTA sports club, which in its day was a place that took competitive sport seriously. Not just in words, but in attitude: if you had a bigger biceps than the Estonian average or more strength than the Harju average, nobody gave you funny looks.

Honestly, the best thing about this plan is its simplicity. There are no ten different angles and no excessive fine-tuning. Chest, shoulders and abs get their training load from exercises that have been used in bodybuilding for decades: presses, raises, pulls and trunk raises.

Another special thing was that the weights used suited the training partner 100%. In a shared workout you often have to compromise on weights. Here that wasn’t a concern. The pace was no-nonsense and the logic was clear.

The workout starts with a warm-up

Before the first block of working sets, you need to get the body going. For his warm-up, Ahti Jakson usually used a rowing machine. A few stretches followed, and then it was time for the first exercise: the barbell bench press.

A short warm-up with a light weight before each exercise makes sense here. Especially when the sets climb like a pyramid: the weight goes up, the rep count goes down, and the muscle has to be ready for work.

Chest: training with presses and pullovers

Barbell bench press 12, 10, 8

The first exercise is the classic bench press. You lie on the bench, unrack the barbell from the stands and press. The pyramid principle is simple: 12, 10, 8 repetitions, adding weight with every set.

Some lifters never use a spotter, on principle. Ahti Jakson always uses a partner’s help when possible. That doesn’t make the exercise weaker. On the contrary, on heavy sets it helps keep the technique cleaner and the head calmer. On the last set, the barbell carries 120kg.

Incline dumbbell press 10, 10, 10

The second exercise moves to the upper chest. An incline bench changes the angle and gives the chest a different feel from the regular bench press. All three sets follow the 10, 10, 10 scheme. We finish this exercise with 40kg dumbbells.

Pullovers

The chest section finishes with the dumbbell pullover. Your upper body rests on the bench, your feet are on the floor and the dumbbell travels behind your head. The goal isn’t simply to move the weight but to get a proper stretch. The exercise also hits the latissimus dorsi muscle hard. In the end, we use a 38kg dumbbell.

Shoulders: training with controlled weights

Seated dumbbell press 10, 8, 8

The shoulder workout again starts with a basic exercise. You sit on the bench, rest your back against the backrest and press the dumbbells overhead. The scheme is 10, 8, 8. The 34kg dumbbells were totally fine, but the movement has to be controlled here. Shoulders don’t like being jerked around.

Front dumbbell raise 12, 10, 8

Once the pressing is done, the work moves to the front of the shoulder. Take a dumbbell in each hand, stand upright and raise your arms forward alternately. The pyramid technique is used here too: 12, 10, 8. From set to set, we look for ever heavier dumbbells. The 16kg dumbbells were the last ones we lifted.

EZ-bar upright row 12, 10, 10

EZ-bar upright rows work the front of the shoulder and the traps. The EZ-bar is friendlier to the wrists than a straight barbell. You stand, take the barbell and pull it up close to your body. Your elbows form a 90-degree angle to the body, and the barbell rises as high as the elbows. Repetitions: 12, 10, 10.

Shoulder machine fly 12, 10

The last shoulder exercise is the fly on the shoulder machine. We use an EXT3 machine. Unlike many machines, the load doesn’t rest on the elbows; the movement is closer to a dumbbell fly. The rear of the shoulder gets a very good workout here. We put 25kg on the stack.

Abs and the end of the workout

Ab crunch machine (leg and torso raises) 3 x MAX

The abs get worked first, on a machine for leg and torso raises. The exercise works the abdominal muscles as a whole, and a plus is that you can add weight. This time we used 40 kg. Here, for the first time during the session, I had to admit that Dexter Jackson was stronger.

Torso raises on an abs bench 3 x MAX

That bench made a strong impression. You lie down on it and raise your legs so that they form a 90-degree angle. It resembles the exercise where you lie on your back, lift your legs and rest your calves on a chair. The difference is that once your legs are fixed and your upper body rises, your back no longer rests on the bench. The abdominal muscles stay under constant tension.

Torso rotation on a machine 3 X MAX

The very last exercise is for the obliques. A so-called handle-based exercise. You sit down on a special machine, set the weight and first work the muscles on the right side. Then, without resting, you move to the left side.

Practical observations from this workout

A simple truth: this program doesn’t work because it’s complicated. It works because the exercises are chosen smartly and performed with enough weight. The main emphasis is on basic exercises and pyramid sets.

If you want to try this program yourself, don’t start with the same weights. 120 kg on the barbell, 40 kg dumbbells or 34 kg in the overhead press is already serious work. Choose a weight that keeps your reps under control. The last rep can be hard, but your technique shouldn’t fall apart.

My body felt a bit tired throughout the workout, because the day before I’d had a giant training session with Taavi Koovit. What doesn’t kill you makes you stronger! Back then, Ahti Jakson could be seen training at Sparta quite often, usually between 17 and 20 o’clock.

• BARBELL BENCH PRESS 12, 10, 8
• INCLINE DUMBBELL PRESS 10, 10, 10
• PULLOVERS
• SEATED DUMBBELL PRESS 10, 8, 8
• FRONT DUMBBELL RAISES 12, 10, 8
• EZ-BAR UPRIGHT ROWS 12, 10, 10
• FLYES ON THE SHOULDER MACHINE 12, 10
• LEG AND TORSO RAISES ON A MACHINE 3 x MAX
• TORSO RAISES ON AN ABS BENCH 3 x MAX
• TORSO ROTATION ON A MACHINE 3 X MAX

FAQ: training with Ahti Jakson‘s program

Is this workout suitable for beginners?

The exercises themselves are classic, but the training load may be too high for a beginner. A beginner can use the same structure, but needs to go clearly lighter and get the technique down first.

Why are pyramid sets used?

A pyramid set lets the body prepare for heavy weight. Reps go down and the weight goes up. That way the muscle gets its work, but the first heavy set doesn’t come in cold.

Does it make sense to train chest, shoulders and abs in one workout?

Yes, as long as recovery and volume are in order. In this program, chest and shoulders are the main work, with abs coming at the end. If your shoulders are tired or sore, it’s worth reducing the volume of the presses.

Author: Aktivist & Joker

Source: Turg.Fitness.ee

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