Pushing Tin - Paekakboyz Training Log
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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.
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Leg workout yesterday and about 3 hours of lawns and gardening. Had a good sleep after all that.
Rolled out and warmed up. Warm up sets of 5 at 60kg, 80kg, 100kg, 120kg, Then 5*5 at 130kg for the first 4 sets and 140kg for the last set. Finished up with sets of 10+ at 100kg and then 60kg.
Legs are feeling tired today and hammies are a bit tender. Reckon the lawns helped take the edge off the soreness. I'm all about that functional fitness ha ha
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Good solo run tonight. Chest and little bit of core.
Waiters carries to start. 3 runs with 24kg KBs. Left arm was a bit shaky on one rep but managed to hold it - building that grip strength. Never know when you'll have to open a tough jar aye!
Set my shoulders with 20kg KBs. Then hit bench press. Warm up sets of 10 at 60kg and 6 at 80kg. Then 100kg for 9, 7, and 6 reps. Two sets of 12 at 60kg to finish. Chest and triceps were burning after this.
Wanted to see how my shoulder twinge was feeling. Did some standing one armed KB press. Started with 14kg KB's and did sets of 8 each arm. Then 6's at 16kg and 18kg. No issue with power and not a hint of soreness. Giddy up!!
Finished with 3*1min planks.
More OHS with my PT tomorrow. Expecting some heavier stuff and another crack at Sots presses. ha ha work in progress, that's for sure!
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Good workout tonight. Getting more methodical with my OHS warm ups. Did a lot of rolling out of my chest and upper back tonight. Fun times!
Started my warm ups on the bar a bit earlier tonight. Wanted to get a bit of work done on my ohs to see how they were tracking. Ended up working to sets of 5 at 60kg. Felt pretty good but arms were tired from chest day.
PT showed up and we decided to do 5,4,3,2,1 for back and front squats. A couple of back squat sets at 80kg, then we started the working sets at 100kg. I was bouncing out of the hole today - all those ohs had loosened me up nicely. 110kg4, 120kg3, 130kg2, 140kg1, 145kg*1 for the rest. Had good speed throughout which was really cool.
Front squats next. Still working on high elbows and getting all fingers on the bar. I'm good for everything but my pinkies at the moment - still work to do. But by the last couple of sets things were really dialled in. Extra weight on the bar helps you work yourself into a good position. Sets of 60kg5, 70kg4, 80kg3, 90kg2, 100kg*1. Smoked those so we snuck in a clean rep in at 110kg.
PT showed me another upper back and shoulder stretch. Roller just above the small of your back, hips and legs on the ground, arms stretched out above your head, palms facing up. Hold a lifting bar and stretch yourself out for 2-3min. Gulp! Something you do just before you start lifting though - you need to be fully warmed up to give this a hoon.
Plan for OHS is to get some heavy volume on the board. Looking at 33 at 80-85kg. Plus some lighter weight, high rep stuff. Say 312 at 40kg. Now the legs are firing again I'm feeling good to sink more time into OHS's. Would love to knock off the hundy in late November - can't wait!!
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Earlier session with mate today. He was working on lighter back squats while I was doing heavy ohs.
Rolled out and warmed up with sets of 5 at bar, 40kg, 40kg, 60kg, 60kg. Then 3 at 70kg.
Working sets were 3*3 at 80kg. Ended up doing a fourth set as my second set was a bit mixed. On that set I lost core stability on the way down on the second rep. Mate made a good call and go me to rack it.
Reset and added another set rather than leave it at 2 reps. Rest of the reps were solid, including a few that felt really good. In a weird kind of way it feels almost effortless when you get your form spot on. Locking out your shoulder and upper back creates a mean platform. When you get it right that is!!
Added light back squats to finish up. 3 sets of 60kg for 5, then another 2 sets of pause squats with a 3 sec count at the bottom.
Felt good afterwards. Its nice to do heavy workouts without preworkout as well. I tend to use it as a motivational tool than for improving performance. Absolutely helps with training tempo and getting in enough work. Can't shake em spiders without some effort!
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Solo run tonight.
3 runs of waiters with 24kg KB. Left hand grip was iffy on my first set but things were dialled in from there.
Wide-grip overhead press next. Push variation to start, then dropping to strict presses.
Warmed up with the bar then 30kg. Working sets were 5 reps at 40kg, 60kg, 70kg, 80kg. Then 3 sets of 3*90kg. Last set was challenging, had to get my push press clean to avoid having to muscle it up.
Strict press next. Had a crack at 60kg but it wasn't gonna happen today. Set of 5 at 50kg went well though. Upped the rep range and dropped to 40kg. 2 sets of 10. Then two sets of 15 at 30kg. Mean as burn - and a good core workout too!
Bench press next. warmed up with sets of 8 at 60kg and 80kg. Then sets of 5100kg, 3110kg, 4120kg, 5100kg, 16*60kg.
Did two 1min planks to finish. Well pleased.
