Pushing Tin - Paekakboyz Training Log
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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.
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Tough workout tonight - pushed along at a decent clip and was blowing pretty hard. DL's were ok - feeling stronger but need to work on grip strength. Rest of the exercises are coming along nicely, and I was really happy with bench today. Cardio and some more work in the garden tomorrow night. Have been making an effort to have a solid morning mean, muesli and yoghurt (low sugar) has been the usual. Pick up one of the low sugar ones from the bulk bin... never realised how much sugar some of those cereals had in them! Puku and love handles slowly going. Quite happy with progress overall. Definitely trying for that longer term change rather than shedding it all overnight.
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[quote name='Paekakboyz']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.[/QUOTE]<br />
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Good work Paekak ! 120kg is the most I've ever done for 1 rep. I've been mixing it up a bit, saw a vid for Rexonas greatest athlete where they smash out 75% of their bodyweight a certain amount of times so thought I'd give it a go, 75% of me is 75kg give or take a kg ( We had a fern challenge at this a year or two back, lets do it again ! ). I've managed to do this 21 times ( best ever although the following week due to having a stomach bug all week only managed 17 Grrrrrr ! ) which I think technically makes my 1 rm about 125kg ( not that I've actually given it a go yet ) Those calculators can get it wrong though.....<br />
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As for workout buddies keen readers of my thread ( if there is anyone ) will know that I make it all happen in the garage on my own where the only distraction is the dartboard and avoiding shit strewn all over the ground....If you fuck up and miss that last rep on the bench there is no one to laugh at you but also no one to help get it off your chest, a double edged sword but I've become adept at rolling the bar down, sitting up and dropping it. -
hmm I'm clocking in at 97kg at the moment so call it 72.5 or so. I saw that one of those series - O'Connor and Slater smashed out that episode! I'm keen as to have a crack at that. Shall we start up a new thread or do you want to dig up the old one?<br />
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I hope by the time we have sprogs that I have a home gym of some description - good thing is all the workouts I'm doing currently could be done with pretty minimal home equipment. Bar, bench, and a fair whack of tin to hang on them! the kettlebells are pretty useful too - I reckon they'd be a fair few $$ though.<br />
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I've read of the infamous MN5 patented bench exit slither! once your lads are bigger (and less interested in biting dad!!) you can have em spot for you! -
[quote name='Paekakboyz']hmm I'm clocking in at 97kg at the moment so call it 72.5 or so. I saw that one of those series - O'Connor and Slater smashed out that episode! I'm keen as to have a crack at that. Shall we start up a new thread or do you want to dig up the old one?<br />
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I hope by the time we have sprogs that I have a home gym of some description - good thing is all the workouts I'm doing currently could be done with pretty minimal home equipment. Bar, bench, and a fair whack of tin to hang on them! the kettlebells are pretty useful too - I reckon they'd be a fair few $$ though.<br />
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I've read of the infamous MN5 patented bench exit slither! once your lads are bigger (and less interested in biting dad!!) you can have em spot for you![/QUOTE]<br />
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New thread for a new year dude. I'll leave it to you to start. How bout calling it the 1st invitational fern bench press challenge?"<br />
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My weight bench was inherited from a flat across the road from my old place years ago, the neighbours basically left a whole bunch of shit up the drive so I was pretty pleased about that. The weights are a combination of rusty old 5kg and 2.5kg ( I even have 0.5kg to throw on the end if I feel like it ) and the big plastic warehouse 20kg ones. <br />
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My oldest son occasionally comes out and counts my reps to help keep me honest and has been known to imitate me with some plastic light dumbbells I have in there. I have to be careful though, I don't want him ending up like this..... <br />
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[IMG]http://4.bp.blogspot.com/_YaxXnpCqfAI/TTBwMnT6BlI/AAAAAAAALkA/LMJXmVZ7d30/s1600/Richard_Sandrak_05.jpg[/IMG] -
ha ha I didn't know Arnie got into lifting tin at such an early age! I'll set that thread up now - game on! Meow!
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[quote name='BartMan']hell yeah, I love reading the back labels now of products - we eat so much shit it is not funny!! no wonder we're all turning into fatties.[/QUOTE]<br />
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Hell yeah. I still remember how shocked I was when I found out how much sugar flavoured water has in it, you may as well have a coke! Took a while but trained myself to drink plain water, now mainly drink that and vege juice. Changing your diet a bit can make a big difference, half the time its the foods and drinks you dont even think about that are the biggest problems. I feel so much better now that I've dropped nearly 10kg, dont need blusher for my cheekbones any more. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Yeah I've cut back on the blusher too Mokey ; )<br />
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Except for Stag do's! -
[quote name='Paekakboyz']Yeah I've cut back on the blusher too Mokey ; )<br />
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Except for Stag do's![/QUOTE]<br />
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It goes bloody nicely with beards paekak <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /> -
[quote name='Mokey']Thanks very much for the mental picture of two fern guys with beards and blusher. Broulp!<br />
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Anyone got some good exercises for lower back strengthening?[/QUOTE]<br />
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Absolutely ridiculous Mokey.<br />
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I don't have a beard. <br />
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Aw and bust out some deadlifts. You'll love and hate them equally ! -
Definitely some synergy between back and core - I'd been doing solid ab workouts in previous programmes but the addition of deadlifts seems to have kicked things along. My posture is a lot better and it helps out with squats and those big movement exercises. <br />
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Had a decent workout tonight, had a crack at the 75% max rep bench press first up and that knackered me! -
Really good hit out today. Had another crack at the 75% bodyweight bench challenge. Got exactly the same number of reps! dead lifts went really well, put last weeks lesser effort down to all the digging work I'd done in the garden. Grip felt a lot stronger and I wasn't really straining till I went up to 110kg. Will be adding another 5kg or so next workout, hopefully I'll see some decent improvement over the next month or so. Rest of the workout went well, throwing those kettlebells around now that I've got the motion down pat. Had a bit of trouble with the cable woodchop, I wore flat (skate) shoes rather than my runners and they had crap all grip so I was skidding around a bit. Had the skate shoes on as I'd read that DL's are a lot easier if you don't have cushioning in the heels etc... I guess it worked ok! <br />
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I started with the 75% bench then finished with my standard bench (95kg63). I thought I'd be knackered but they went well, probably could have done one of the sets at a hundy today I reckon. Will be nice to be lifting a bit more than my bodyweight again. I guess you can either lift heavier weights or try and lose some weight! easier to lift heavier at the moment! -
you can lift anything you like - the losing weight is in the eating, not in the weights you are lifting!<br />
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and deadlifts, lots of opinions out there on lifting straps. I use them when I start getting very heavy, as the deadlift is not an exercise to increase your grip strength, it is there for your back to get bigger and stronger. So when you have to , strap up! -
[quote name='BartMan']you can lift anything you like - the losing weight is in the eating, not in the weights you are lifting!<br />
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and deadlifts, lots of opinions out there on lifting straps. I use them when I start getting very heavy, as the deadlift is not an exercise to increase your grip strength, it is there for your back to get bigger and stronger. So when you have to , strap up![/QUOTE]<br />
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I think davidav said straps are for pussies and without wanting to offend anyone I reckon I agree with him 100% to be honest. If your grip wears out first then train it with some of these.....<br />
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[URL]http://www.heavygrips.com/[/URL]<br />
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Farkin great fun and shit the bigger ones are brutal. Thanks to them it is always the back that wears out first for me, never the grip.
