Pushing Tin - Paekakboyz Training Log
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Primo workout today. Running solo and had a full two hours to kill while the missus caught up with mates.
Spent an hour doing mobility and rolling out. Including the stuff in the video from my last post. Pretty much made the same faces. Pain - esp one knot in my forearm near the elbow. Ugh!!
Started with OHS - haven't quite had the yips on these but last session I had my left shoulder lifting. Did heaps of back and shoulder work today and worked up from the bar to make sure I had things firing.
Did two sets of 5 at each of the following, the bar, 30kg, 40kg, 50kg, 60kg. Then I did and other set at 60kg then 3 sets of 3 at 70kg. Things were going pretty well and the second 60kg set was when things really felt solid.
Moved to front squats. 2 sets of 5 at 70kg then 2 more sets of 5 at 80kg.
Pause back squats. Good 3 count at the bottom. 2 sets of 5 at 80kg and then 3 sets of 5 at 100kg. Must have held the last rep for 6-7 seconds.
Finished with 4*30sec planks. Was well dusted by then.
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Solo journey continues. Not as entertaining on my own but it is cool to have freedom to mix up whatever I want.
Tonight I wanted to work on wide-grip push press. Doing more push press and strict press work to get more confidence with weight overhead.
Waiters carries. 2 sets with 24kg and two with 20kg KB. Left hand was average on the 24kg's today. Mix of grip and more movement through my back/shoulder.
Push press next up. 40kg5, 60kg5, 80kg5, 90kg3, then I hit three singles at 100kg. First one was a bit unwieldy but the next two were tidy... and really heavy! Once I got into lock out things felt ok. Plus I was lifting in flats so I think my lifting shoes might have made it a bit easier.
For strict press I dropped back to 40kg and did 5*5. Back and shoulders were super pumped after that.
Bench press next. Warmed up with sets of 5 at 60kg, 80kg, 100kg. Working sets were 3*5 at 110kg. Then two burnout sets at 60kg. 28 reps on the first set and 17 on the second. Evil burn.
Headed to do some turkish get ups but the two workout floors were chocka - talked to a mate then headed off.
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PT session tonight. Didn't have as much warm up time but still managed a decent roll out and practice sets.
Warmed up with 4 sets of 5 at 60kg. Last set was pause squats. Then I bumped it to 80kg and did another 3 sets of 5. Threw in a few pause reps too. Everything felt really smooth today which was cool.
Started with box squats - sets of 3 at 100kg, 120kg and 140kg. Working sets were 5*3 at 150kg, 155kg, 160kg, 160kg, 165kg.
Moved to front squats. Warm up at 60kg to get rack position dialled in. Working sets were 5*3 at 65kg, 70kg, 80kg, 80kg, 80kg. Still working well within myself on the fronts.
Rack position is improving. I can create that channel so the bar is lined up across the shoulders without choking me out. Now it's just getting dem elbows higher and higher.
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Boys were back tonight. Having a mental work week so 2 scoops fuelled my fire tonight. Went heavy!
Waiter carries to start. 3 sets with 24kg. Left hand waaay better today and dominated with the right.
Moved to row/press combo. 8 rows per arm with 40kg and 6 close floor press with 48kg DB's. Was going to give fiddys a hoon but 48 was plenty heavy. Great thing about this combo is how much core work you get. Heaps of torque going through your legs!
Standing KB press. Two sets with 2 KB's and two more sets doing single arm reps. Used 14kg and 16kg KBs for the doubles - 8 reps. Then 18kg and 20kg KBs for the singles - 8 reps again. 20's were a challenge - especially with the left hand.
3 sets of the finisher tonight. Managed 3 sets of 4/3/2 with 20kg DB's. Needed a spot on last two reps of the last set. Mean burn.
Finished with 6*30sec planks.
Good way for the lads to blow out some cobwebs!
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Solo session this morning. Last workout before we head away for a couple of weeks.
Rolled out and warmed up for OHS. Wanted to get some volume in at a decent weight today. Still working on the best warm up approach - at this stage I start with sets with the bar then work up in 10kg jumps. But it isn't till I hit 60kg that things really start to feel tight.
Next time I'll start at 40kg and see if that shaves some time off the warm up. Warm ups today were sets of 5 at bar, 30kg, 40kg, 40kg, 50kg. Then working sets were 2 sets of 5 at 60kg and 3*3 at 70kg. The heavier sets felt good and solid. No bar sway on the way down or back up again.
Finished with a few sets of Front squats. 560kg, 570kg, 5*80kg.
Taking gym gears on holiday and hoping to track down a gym near our hotel. Ain't not hotel gyms packing power racks!!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Solo session this morning. Last workout before we head away for a couple of weeks.
Rolled out and warmed up for OHS. Wanted to get some volume in at a decent weight today. Still working on the best warm up approach - at this stage I start with sets with the bar then work up in 10kg jumps. But it isn't till I hit 60kg that things really start to feel tight.
Next time I'll start at 40kg and see if that shaves some time off the warm up. Warm ups today were sets of 5 at bar, 30kg, 40kg, 40kg, 50kg. Then working sets were 2 sets of 5 at 60kg and 3*3 at 70kg. The heavier sets felt good and solid. No bar sway on the way down or back up again.
Finished with a few sets of Front squats. 560kg, 570kg, 5*80kg.
Taking gym gears on holiday and hoping to track down a gym near our hotel. Ain't not hotel gyms packing power racks!!
Have a great holiday mate. Remember, if you're desperate you can always use the kids as weights. I used to do military presses of sorts with both my sons.
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Back from holiday - good times! Got to the gym today for some leg work. Mobility and back squats today.
Took a while to warm up - did some decent rolling out on my legs. Had a few sore spots to take care of before I was ready to go. Ouchies.
Sat and moved around in a deep KB front squat to loosen up. Heavy enough it can let you sit on your calves and use it to balance yourself. This is something I picked up earlier in the year. It's mint and worth a hoon.
Warmed up with sets of 6 at 40kg, 60kg, 60kg, 80kg. Then into 5*5 at 100kg. Wanted to ease back into things till I've done a weeks training. Just to get back in the flow... and dodge any DOMs!!
Did feel things during the workout though, but by the 4th set everything was firing sweet as. Odd as the weight felt like it got lighter as I got back into swing of things. Go muscle memory!!
Used a new mini roller I picked up in Australia. George Gregan promotes them
Wanted something to work on my upper back. Had a yarn to the lads about upper back work. Tips were about lifting head/shoulders and your hips (at different times) to hit different spots. Seems to work nicely, if pain is a positive sign!
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Excellent chest session tonight. Was feeling sore from sat but keen to train.
Waiters carries first up. Smoked 3 sets with 24kg KBs. Too easy skux. Reckon the time off helped a bit - grip felt super strong today, and no soreness through upper forearms/triceps.
Set shoulders with 20kg KB. Then into bench press. Warmed up with two sets of 8 at 60kg. Working sets were 5 sets of 12 reps at 80kg.
Preacher curls next. We did two drop sets starting at 40kg then dropping to 30kg and 20kg to finish. First round was 8/10/12 and second round was 10/12/12 with last couple of reps spotted. Brutal pump after this and the tricep work on bench.
Finished with 5 rounds of 30sec planks.
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Had about an hour to warm up and catch up with the gym bros. Always get a bit of shit if you go missing for a week or two!
Felt pretty good today but wasn't sure what we'd be working on. But I was starting to get some DOMs through my chest and arms.
Decided to have a crack at overheads to see how my shoulders and mobility was going. Nice surprise to find things were pretty good. Did 2 sets of 5 with the bar, then two more at 40kg and I finished another at 50kg before my PT arrived.
So we ended up doing 5*5 overheads tonight and starting to learn the sots press.
OHS was at 60kg and it felt really manageable - getting to the point where the reps can move a bit quicker which is new progress.
Sots press is doing a snatch grip press (behind your head) when sitting in a deep squat. You want to be as close to ass to grass as you can. Chest up and drive your elbows forward as you press up. I was a total gumby on these and may have managed 1 semi decent rep. It's a range of movement I don't have just yet.
But that was the same when I started on OHS so it's just about putting in some time to practice. Having a bit of a rest until legs and/or OHS on Saturday. Suspect I'll sleep well tonight! knackered!
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Legs this morning. Had been planing on some OHS or Sots press but my back and arms were still tired.
Decided a good warm up and 5*5 back squats would work best. Loosened up nice and easy - still working on sitting more upright in a deep squat but I'm slowly getting there.
Warmed up with sets of 5 at 60, 60, 80, 100. Then into the 5*5 - for me that went 120kg, 130kg, 140kg, 140kg, 130kg. Was well pleased with the 140s. Ass to grass and good pace. The 2 scoops of pre-workout may have helped but I'll take it ha ha.
Finished with 3 sets of close grip bench. Mainly as we were still pinging a bit! Can be nice to finish off leg day with some type of upper body exercise. Normally arms or maybe some light bench for volume.
Noticing some flabby areas are trimming down which is cool. Weight is pretty stable but suspect I'll be knocking around 98-100kg unless I really focus on diet... which is the weakest part of my game
The no (minimal) booze approach is working out nicely. Had a couple of brews with my bro and his missus when we visited Oz (They are engaged and expecting) which was nice. But it has been pretty easy to slip back into no beersies.
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Chur bro! Things seem to be moving along nicely. Went a bit heavy tonight on OHS squat which was fun times. Still chasing that 100kg OHS by the end of the year.
Warmed up and rolled out for a bit. Could have done a bit more shoulder and back work but I've been doing more warming up with the bar and lighter weight.
Warm up sets were 5 reps with the bar (2 sets) then 30kg, 40kg, 50kg. PT showed up and we figured 3*3 at 80kg. To make sure I was dialled in we did 3 reps at 60kg and 70kg. Rock solid.
Sets at 80kg were good overall. But on one of them I tried to adjust the bar while sitting in the hole to even it out. Not a great idea ha ha. I got a bit of a forward sway with my right arm and had to use emergency power to pull that sucker back!! Close, but I managed it
In a funny kind of way it gives me more confidence - nice to know you can get out of a bit of trouble even with the heavier stuff.
We tried two more sets of Sots presses with the bar. Still full numpty on these, need to put in some practice until I get the swing of things.
Finished with 5*5 front squats. Working on that front rack position. Kept it light as we are planning a big leg day on sat. 60kg for the first 2 sets and 70kg for the last three.
Good workout
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@JK Do it bro!! Fronts are magic for quads, core and upper back.
Yeah I kind of had my PT shaking his head but it seemed the right thing to do at the time!! Would have been salty if I'd had to bail but even saltier if I'd done myself an injury. Luckily it worked out - but next time I won't be tweaking things at the bottom of the squat!
I reckon fronts match up really nicely with back or box squats. It can be a good one-two combo, especially if you do 55 or 510 for each exercise. Plenty of volume and an all round leg workout.
Back and shoulder tonight. Back feels pretty good and I'm packing pre-workout. Gainsville here I come!
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Mixed bag tonight. The front of my right shoulder was niggly and messed with my standing press movement. Rest of the range of motion was fine. Pretty sure it was from the sots presses.
KB waiters carries were all sweet as. 3 clean sets at 24kg. Still challenging but getting a bit easier now. Grip strength is kicking on so that helps out.
DB row/press. 3 sets of 6 reps each arm. 40kg DB. These didn't hurt my shoulder but I could kind of feel it at the top of each rep. I mucked about and set my shoulder with a KB to see if that helped at all. It didn't get worse but I parked any further shoulder work.
We hit seated close grip rows instead of our KB presses. 3 sets of 12 at 60kg, 70kg, 75kg. Then a set of 20+ at 40kg. Feeeel the burn!
Mate did our shoulder press/walk combo next while I did a plank for the set. That worked out to two 45-50 sec planks. Then we did another 4 rounds, 30 sec each.
So it was a good finish even if things didn't go as planned. Legs again on sat - keen to keep the back and front squat momentum going.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Mixed bag tonight. The front of my right shoulder was niggly and messed with my standing press movement. Rest of the range of motion was fine. Pretty sure it was from the sots presses.
KB waiters carries were all sweet as. 3 clean sets at 24kg. Still challenging but getting a bit easier now. Grip strength is kicking on so that helps out.
DB row/press. 3 sets of 6 reps each arm. 40kg DB. These didn't hurt my shoulder but I could kind of feel it at the top of each rep. I mucked about and set my shoulder with a KB to see if that helped at all. It didn't get worse but I parked any further shoulder work.
We hit seated close grip rows instead of our KB presses. 3 sets of 12 at 60kg, 70kg, 75kg. Then a set of 20+ at 40kg. Feeeel the burn!
Mate did our shoulder press/walk combo next while I did a plank for the set. That worked out to two 45-50 sec planks. Then we did another 4 rounds, 30 sec each.
So it was a good finish even if things didn't go as planned. Legs again on sat - keen to keep the back and front squat momentum going.
Mate, do you use those strap-on things around the wrist and bar for deadlifts? Used to have them at my old gym in Norway.
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Haven't been using straps lately, or doing deadlifts. I have to use straps if I want to go past 150kg with double overhand grip. But I don't tend to need straps when I'm using mixed grip.
I do use them when we go heavy on our DB row/press combo. But we haven't done that for a while either! must get on that!
I take the approach of trying to avoid any supporting gear until I really need it. I do use lifting shoes but no knee sleeves or belt so far. More likely to collect gear for rolling out and stuff and overdue to get a training bag.
Legs tomorrow - keen!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Haven't been using straps lately, or doing deadlifts. I have to use straps if I want to go past 150kg with double overhand grip. But I don't tend to need straps when I'm using mixed grip.
I do use them when we go heavy on our DB row/press combo. But we haven't done that for a while either! must get on that!
I take the approach of trying to avoid any supporting gear until I really need it. I do use lifting shoes but no knee sleeves or belt so far. More likely to collect gear for rolling out and stuff and overdue to get a training bag.
Legs tomorrow - keen!
How about the belt? Are you a belt man?
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nah, no belt for me bro. Have tried it out once or twice but haven't trained properly using one. Reckon you'd need a bit of time using one to get the most out of it.
A few mates at the gym use them regularly - reckon it keeps them tighter through their core. I'd look into it when/if my core is the limiting factor for my squats. Lots of the stabiliser and Olympic lifting stuff I've been doing is mean for your core. So that's helping out for back squats.
