Pushing Tin - Paekakboyz Training Log
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Monster session with the lads tonight. Our new guy was frothing and hit some pb's. That's always a buzz!
Waiters carries at 24kg. One bumpy run with my left hand but clean aside from that. The KBs jump up to 28kg and have a different style handle. That's a big jump in weight, let alone the handle bizo. Might have a serious crack soon but might also hassle the gym to get some 26's!
One armed DB row/press combo. 3 sets of 6 reps each arm. Cracking tempo on these bad boys. Great for your core.
Moved to standing KB press. One armed variant first. 3 sets of 6 with 16kg, 18kg, 16kg KB's. Then 2 sets of doubles with 14kg and 16kg KB's.
Finisher up next. 2 sets of 5/4/3 - did the job! Then 4*30sec planks and a 1min hold to finish. All that was on the back of my work Xmas party. So I'd had a good feed beforehand. Still dry and no real temptation to have a beevy today.
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Good Saturday session, till I got snapped by the popo on my way home... may have been talking on my cell. Fair cop!
We did some light OHS and heavier front squats today. Good warm up and roll out.
For ohs we did two sets of 5 at bar, 30kg, 40kg. Then one more set at 50kg. Did some front rack warm ups in between sets.
Front squats started with warm up on 60kg for a couple of sets of 5. Working sets were 5*3 at 70kg, 80kg, then 90kg for the last 3 sets.
Finished with KB goblet squats. 32kg for 30 reps. Pain. Feeling nicely tired now.
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Shoulders and back tonight. Only three workouts till bubs arrives (week ahead of schedule now!).
KB waiters to open. Couple of resets on left hand but good overall.
One armed DB row/press. Went for 46kg DB this week, had been meaning to up the weight as we'd be chilling at 40kg for the last month or so. 3 sets and the last set of presses was challenging!
Standing KB press. Started with two hand variant. Sets of 6 at 12kg, 14kg, 16kg KBs. Then one arms presses at 14kg, 16kg, 18kg. Trying really hard not to smack yourself in the head with left-hand KB! An evil exercise on your grip strength.
DB press/walk next. 20kg DB's. First set was 5/4/3 and second was 4/3/2. Feel the burn!
Finished with 4 30sec planks.
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ha ha chur bro. Working back toward the 50's
Had a good chest workout today. Missed sat as I overslept and we flagged it. Must have needed those Z's!
Waiters to start. First round was rough but last two were solid as.
Strict widegrip press, then into push press. Strict press was sets of 5 at 30kg, 40kg, 50kg, 60kg. Then we did push press for 3's at 70kg, 70kg, 80kg, 80kg.
Set shoulders then hit bench press. Warmed up on 60kg then we did 5 by 5 at 80kg. Except we did a max rep set to finish, arms burnt out on 20th rep. Noice!
Finished with 5 30sec planks.
We are going to do back tomorrow but I'm hoping to sneak in a leg workout this week as well.
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Shoulders and back day. again! Hoping to sneak in tomorrow for some overheads but will have to see how things pan out.
We had a cracker session tonight. Nudged up to 48kg on the DB press - last set was tough but manageable. Stoked!
Waiters carries x3. Clean runs tonight. We even took the 28kg KB for a hoon in our right (dominant) hands. It has a narrower handle and the weight isn't solid, or totally full or whatever. But two of us made a clean run. Would have no chance on left-hand at the moment. One day though!
DB row and press. 40kg rows and 48kg press. 3 sets of 6 reps.
Standing KB press. Two handed first - sets of 6 with 14kg, 16kg and 18kg KBs. Then two sets of singles with 18kg and 20kg KBs.
Two rounds of the finisher next. 20kg DB but the first set was 6/5/4 and the second was 5/4/3. Killed my arms and shoulders.
Finished with 4 30sec planks and 2 1min planks.
That was our last workout ahead of Xmas. I'm going to try for some solo sessions and I haven't hit legs for a week. Unacceptable ha ha
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Managed a workout today - grandparents came by to ride shotgun on our little lassie and give mum a break.
Needed a workout something chronic. Back was still sore from sleeping at the hospital on a pull out bed, those things are definitely not built for the more generously proportioned!
Tried to keep things snappy today. Rolled out and stretched for about 30min. Mobility felt good and things weren't as tight as I feared. Did get some good clicks and clacks along my back though!
Started with waiters carries and Y and T rows to get my back and stabilisers firing. 3 sets through then into OHS warm up.
Did 2 sets of 5 with the bar then more sets of 5 at 30kg, 30kg, 40kg, 50kg, 50kg. Then I did 3*5 at 60kg. Felt really good but didn't want to go any heavier today.
Segued into back squats. Kept it light and did sets of 5 at 60kg, 80kg, 100kg, 100kg, 100kg. Things were feeling pretty tired by that point so I flagged KB goblet squats.
Will sleep well today!! Nice to get some runs on the board for 2017 - the challenge is to keep my workouts ticking over through Jan and Feb. Not technically due back in the office till March so that leaves heaps of family time which will be super cool.
Happy NY's my gym bro's! Lets set some goals for 2017 and smash it yo!!!
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Good to see you got a session in mate. It will be tough in the initial period, but just ride with it. I went to pie when my first kid was born, but came back stronger and tougher (I like to think)
.One thing's for sure, you'll appreciate those gym sessions more than ever now!
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grandparents coming in tomorrow so that'll be number two for the year!
I hear you RS, like to think I'm setting low expectations for training early in the year - I'd be happy with twice a week and will look more at what I can do at home. Will be as much a battle with tiredness as having 2 hours to get to the gym and workout!
Don't think I'll be going back to drinking anytime soon so that will help with figure management.
OHS target has ended up as a rollover goal - but getting down to an even hundy while maintaining strength is second on the list
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ha ha plans change. But managed workout number two today.
Minimal warm up but I did do three sets of Y and T rows with 4kg DB. Then two sets of waiters at 24kg. Grip strength and shoulders felt really good.
Strict wide grip press next. Strict pressing sets of 5 at bar, 40kg, 50kg, 60kg, 60kg. Then push press at 70kg, 80kg, 80kg, 80kg. Dropped to three reps on that last set. Did these in my lifting shoes as the end game is to be confident about a heavy OHS.
Moved to back squats - had been doing a bit of mobility work in between my pressing. Did sets of 5 at 60kg, 80kg, 80kg, 100kg, 100kg, 100kg.
Then I switched back to my flat shoes and did 3 sets of 15 KB goblet squats at 32kg. I want to keep throwing in squatting when I'm wearing flats, to keep improving mobility etc.
Finished with 3 one minute planks. A token offering to the core gods! Hoping to train this weekend but realistically it'll probably be early next week. Fingers crossed!
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Managed another workout today. We'd planned to add legs to our usual back/shoulders circuit. But not enough time, such is life!
2 sets of everything - Waiters carries with 24kg kBs - these were really good today.
DB row press next. Did 42kg for the row but went for 46kg on the press. Wanting to get up to fifties soon.
Standing double KB press. 2 sets of 8 reps at 14kg and 16kg. Then into singles for same sets/reps with 16kg and 18kg KBs.
One round of the finisher of 4/3/2 reps at 22kg DB. Nice burn to finish with.
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Killed my legs today. Ended up training at the same time as my mates but they were doing shoulders and back. Did join in on waiters to start. 3 sets with 24kg. finding them pretty solid with my right hand now. Will start to add in 28s soon.
OHS next. Warmed up and rolled out a bit. Probably could have done a bit more but OHS are great before bac or front squats. Sets of 5 at bar, 40kg, 40kg, 50kg, 60kg, 65kg. Then sets of 3 at 70kg, 75kg, 75kg. Felt pretty good but I'd want to hit 5*5 at 70kg before chasing 80kg plus for reps.
Moved to back squats. Nothing heavy though. Sets of 5 at 60kg, 80kg then three by 5 at 100 and Two by 5 at 110kg. Worked on form and my legs were burning on the last set.
Finished with some KB goblet squats. 32kg for 15 then 20 reps. Legs were jelly on the stairs afterwards! Really good workout and no doubt doc DOMs will come by tomorrow!
EDIT: ha ha using * caused some formatting issues. Can't claim to have hit numbers that high ha ha. But the goblets got me good though!
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A longer break than I'd like but wrangling a young'un is reasonably intense
all good fun though.Managed back squats, waiters carries and strict BB press, plus two sets of goblet squats to finish up. Only got up to 120kg on the back squats - it was feeling heavy today although the movement felt nice and solid. Waiters carries were easy as - so pleased that the current approach is keeping things somewhat maintained.
Still aiming for a workout every 5 days or so. Wish me luck!
Actually I should be doing body weight stuff at home - even on alternate days or something... maybe ha ha
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OHS and back squat session today. Only worked up to 60kg on the overheads as it took a while to get things firing. Was pleased with squat mobility though, doing enough to maintain it at the moment. Plus OHS as a warm up helps heaps.
Did one set of 24kg KB waiters to get my back activated. Then into sets of 5 OHS at bar, 40kg, 40kg, 50kg, 50kg, 55kg, 60kg, 60kg. Will keep chasing volume on this. Aiming to get back up to 5 by 5 at 70kg by end of march. Then start chasing the hundy again.
Back squats were light too - volume rather than weight. sets of 5 at 60kg, 80kg, 80kg, 100kg, 100kg. Then 2 sets of 20 goblet squats with a 32kg KB. Evil, these burnt my legs out nicely!
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Managed a sneaky Waitangi day workout. But man I was feeling it - maybe 4 hours sleep and two pieces of toast didn't cut it fuel wise! Especially as I didn't really eat much yesterday.
2 sets of Y and T rows with 3kg DBs
3 rounds of waiters carries. Left side needed a couple of resets but right side was locked in tight.
2 rounds of DB row/press. Only rocked the 40's today but they felt heaaavy.
3 sets of 60kg on BB bench. Sets of 12, 10 and 8. My triceps were burning and I was really feeling the fatigue by now.
5 sets of strict wide grip press (behind the head). Two warm up sets of 10*bar, working sets were 12 reps at 30kg. Wasn't going to go heavy so chased the volume.
Finished with 3 planks - around 1min each.But good to keep things ticking over until I'm back in the office in March and my training routine can tighten up a bit.
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Sounds like you need more stim mate
When I was lacking the sleep and missing gym time, usually just the chance to go to the gym as enough to get me there but often found once there I didn't have the focus or energy to make the most of the time I had unless has a good pwo to give me a kick in the ass!
