Pushing Tin - Paekakboyz Training Log
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20 odd min on the cross trainer tonight. Trying to get in the habit of 20-30min a night as a regular thing. Can keep up a decent pace and still manage to read a book/Mag so that works well! def makes the time fly as well.<br />
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Planning on a gym visit saturday - super keen to try the newest workout. Good stuff -
Good hit out at the gym today. New workout is good, still getting to grips with starting weights on some exercises. Don't want to go too heavy and start out with poor form. Also position of bar across the back is a bit awkward... first time I think I had it too far forward so it was on/near my neck - next set it settled closer to shoulder blades and felt a lot more stable.<br />
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Where does the bar sit for you guys when you do squats? any tips?<br />
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Finished off with a mean dips, tricep push downs and bicep curls superset. Arms were on fire when I walked out of the gym. Primo! -
Have a look at this, explains bar position (plus lots):<br />
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[url]http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat[/url]<br />
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Can have both high or low bar but your back angle will change. hands in close will make a kind of pillow of your upper back muscles. Thumbless grip. -
[quote name='Voltron']Have a look at this, explains bar position (plus lots):<br />
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[url]http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat[/url]<br />
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Can have both high or low bar but your back angle will change. hands in close will make a kind of pillow of your upper back muscles. Thumbless grip.[/QUOTE]<br />
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Cheers bro, I'll try that out. It makes a lot of sense, I like the advice about only taking 3 steps as well once you've lifted the weight. Great article with heaps of info. -
solid workout. Got my squat workout scheduled for Thursday so looking forward to trying out the new bar position on box squat. Upped weights on bench, row and increased reps with kettle bells today - felt pretty good. Hammies and glutes have def started to strengthen up a lot. Was on dinner duty tonight so didn't do cardio, will get on the crosstrainer tomorrow before work, one of the advantages of a later start!
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20 something minutes on the cross-trainer tonight. Gym tomorrow.
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Mean session tonight - tried out new bar position on the box squad, a lot more comfortable across the back and the closer grip on the bar felt good. Last rep on last set almost over balanced - having the bar in that position does change my balance a bit. Figured I need to lean forward a bit more to keep stable. Rest of the workout went well, even did 20min on the cross trainer once I got home. Def be having a good sleep tonight!
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No gym this weekend but have been putting some solid hours into the garden. Def had to sort the jungle out before the weather turns and winter approaches. Hours of hard yakka with spade and pickaxe dealing to some unwanted trees and clearing crap. Good chance we'll get a landscaper in as we've got a two tiered retaining wall that could be decked over etc. Not quite getting the use we want out of the backyard. Every bit I do ahead of time hopefully saves us $$ on a quote
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Good workout. Deadlifts 680,100,100 (supersets with this ripper ab exercise). Concentrated hard out on form and driving through the heels and hips. Felt like I could have upped it a bit more but steady as she goes is the mantra at the moment. Increased weight on cable chop and bench. 690,90, 90 with supersets on a standing row @55kg. Really enjoying the new range of motion, having the bar just touch your chest/shirt at its lowest really stretches your chest. Certainly felt superior to the fulla on the bench next to me who barely lowered the bar!<br />
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Amping to hit the gym on wed now -
Mint session. A bit surreal to be working out and watching the earthquake news on the tvs. Box squats went well, increased to 100, 110, 110*6. Knees felt fine and I reckon I could be pushing up to 120 or so next workout. Getting the form nicely sorted now. Wondering if the 'bigger exercises' i.e. squats, deadlifts etc are actually bulking me up a tad. Hovering around 98-99 at the moment but puku and love handles are shrinking (slowly!). Guess its about focusing on body shape/fitness/strength rather than just weight. Planning some cardio tomorrow and then another session on sat or sun.
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Bit of a lower key saturday workout. Had work drinks/kai last night but went easy on the beers and was still home pretty early. Deadlifts felt a bit awkward today... think all the work in the garden over the last week has tired out my lower back. Not exactly pain but I didn't feel as 'strong' as I did in my previous deadlift workout. Bit of a bummer as I was keen to up the weight I was lifting today. Everything else went well, bench was pretty solid. Aiming to be benching a hundred (3 sets of 6 reps, touching chest) within the next month or so.<br />
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Got a bit of work around the house this weekend, gym on Monday evening. Probably should get my act together and do some cardio tomorrow too. -
Smashed it bro, squats were real good tonight. Warm up of 6100 then 6120, 6*120. Could def go heavier if I was going for 1-2 reps. I superset the squats with a nasty bridge ab workout so that probably takes a bit of the edge off. Also seeing improvement in shoulders and triceps. Was struggling with the current weights a few weeks ago but starting to build up that endurance now. Next couple of weeks should be good. Cranked out 25min on the cross trainer when I got home as well. Its a nice finish to the workout.
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good workouts back to back now. Still can't see how my deadlifts will ever catch or surpass my squats though. I'm still new to them so I guess so it'll probably take a bit of time. Planning to see my PT pretty soon just to brush up on technique etc.<br />
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However in saying that I did increase to 1006, 1106, 1106 tonight. MN5's 190kg lift isn't even on my radar! barely in my solar system at the moment ha ha Will have to see how quickly the weight increases as I get more confident.<br />
Upped weight on bench and the standing row. 3 supersets of 956 bench then 60*8 standing row. Getting pretty close to knocking out a hundy on bench which will be primo. Will have to have another crack at my max lift sometime soon - not sure if I'll try that with the squats or DL just yet though! <br />
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Cardio session planned for Friday morning - got to keep the evening free for sport! Saders game plus the black craps... reckon that Ireland win might be making them a tad nervous lol -
Ouch, walking carefully today! not actually in pain but definite fatigue in lower back and forearms(!?) guess that comes from the grip strength? no off colour comments thanks!<br />
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Hoping it passes so I'm good to go for a session tomorrow! -
[quote name='Voltron']Sounds like i better lift my game or you'll beat me 100 on the bench. I feel like there could be a race coming...............[/QUOTE]<br />
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ha ha, I could be a mean bugger and drop reps and get there next session! did max press a couple of months ago and knocked out 120kg for 1 (hmm or maybe 2?). But I reckon the real test is actually being able to complete a decent set of reps at X weight. In other words I'm keen bro! What sort of reps are you doing for bench? I'm at 3 sets of 6 with the bar having to touch the chest. No particular timing for the up and down motion though, just lowered then power up.<br />
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Actually it'd be choice to keep track of how we are going on our deads, squats and bench. Have to admit I miss training with a mate - always a good time to shoot da shit and have a laugh. -
Well you're way ahead of me on 1 rep max, mine is 107.5.<br />
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My normal workout is 3 sets of 5, my best 95kg but my last workout was 5, 5 and 4 at 97.5. So getting close. Although i'm having a break from weights so i might have to drop back to 95 when i start again so i dont expect to hit 100 until early April.<br />
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I've been through 2 training partners in the last 12 months. Pluses and minuses i guess. Always easier to get motivated when someone else is with you, and less likely to flag off that last rep when tired. On the other hand it can take up to 2 hours to get through a workout when you're bitching about the Chiefs or Blackcaps between each set! -
Just looking back at your earlier posts, i think maybe the thing with the deadlifts is you're doing 3 sets the same as all other exercises. Not saying thats wrong if thats your workout plan but i do 3 sets of 5 for squats but only one set of 5 for the top weight on deadlifts.<br />
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So my last squat workout was 2 warmup sets (80 x 5 and 110 x 5) then 3 x 5 @ 137.5. On the other hand deadlift was 5 x 100kg, 5 x 120kg, 5 x 140kg and 5 x 160kg. If i were doing 3 x 5 on deadlift it the weight would probably be closer to my squats i reckon. -
Good workout this morning. Squats felt good but hammies and back were a bit tight from DL's on thursday night. Definite improvement on tricep/bicep supersets. Ready to increase weight as reps are already pretty high. Quite happy with standing shoulder press as well. Not arching my back as much when I fatigue so that's good.<br />
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Will be seeing PT next week I think so that should be good. Cardio later today or sunday and back at the gym on Monday is the plan. Nicely set for the weekend! -
Solid 3 hours in the garden digging out dead tree stumps and ripping out ivy, that shit is fecking awful! Didn't bother getting on the cross trainer afterwards, already done my workout for the day! didn't feel overly sore from gym yesterday so should be able to go hard tomorrow.
