Pushing Tin - Paekakboyz Training Log
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Cereal for breakfast, rice and tuna for lunch. Good workout tonight. DL's were solid. Cranked up to 130kg but had to do them in reps of 3, grip wouldn't play fair! Bench is coming along nicely too. Cardio session tomorrow morning (well that's the plan!).
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Another good session tonight. Everything ticking along nicely. Squats were really good, will be giving 140kg a crack next time. Smashed my arms, super sets of dips/pull downs/curls. Was shaking on the last set! good times ha ha<br />
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Will the improved leg/glute strength I'm keen to get out for a couple of light runs soon. Knee doesn't seem to be causing my any grief so I'm hoping that it'll be good to go. -
Yeah pretty happy with how things are progressing at the moment. Have been very tempted to sneak the odd game of rugby but my cardio just isn't as good as I'd like - doesn't make much sense to get strong/injury free and then end up playing poorly as I hack my lungs up!! would also have to deal with the wrath of the wife if I got injured, and that would probably be a fatal telling off lol.<br />
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Short term goals are to advance to 150kg in squat and 130kg on DL - trim down the love handles (through eating 'normally') and increase cardio. Have noticed that while I have been shedding fat slowly I'm up a couple of kg on where I was planning to be (93-94kg). Clocking in around 98-99 at the moment and I'm convinced it's muscle mass! Not quite brave enough to go and get a measurement done! -
130 on DL tonight. 4 sets of 3 reps each as I'm still struggling with my grip pinching. Did a set of 120*6 either side so I was pretty happy overall. On my way home ran into a mate who has become something of a gym beast over the last couple of years. He actually had straps with him so we had a yarn about it. He starts out without straps then as the weight increases uses them - still gets a decent grip workout and builds up callouses but the straps let him hit the bigger muscle groups.<br />
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Also managed all three sets on bench today without a spotter. Was very pleased with that! rest of the workout was good. The Kettle bell/DL/Bench workout is pretty short so I normally try and smash it - job done tonight. Will be seeing PT next Monday and reviewing this programme - hoping to add some legs to it and maybe some more biceps/triceps as well. Will def get his opinion on straps. Man I'm glad I did ok today, a totally different story when your PT takes you through a session! next monday will be pain! -
that's how I work the straps too, don't use them on DL until I hit about 130+, can do a set of ten or so at 120 no worries, but by the 3rd set at that sort of weight the grip is surrendering. Interesting in some Mucle mag I was reading the other day one of the pro steriod brutes basically uses them on everything. Wants to hit the muscles, not his grip, and makes the weights feel more secure. But was strapping on for everything from curls to any and every exercise.
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I'm gonna cheerfully diasgree with you fullas 100% on this one. I can't recall the exact article but it was something ( maybe on cricinfo ). Apparently Chris Cairns, Shahid Afridi and Chris Gayle all have real bonecrunching handshakes. This enables them to grip the bat harder and create more of a solid base to hit from. ( and you boys know those three sure can/could whack ) Even those of us whose highest level is BYC know that in order to belt it over a few neighbours houses you don't hold the bat limp wristed.....<br />
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By the same token If you grip the shit out of the bar on deads unaided you can create a base to tense up the muscles and lift the shit out of it. Personally my back just about always gives out before the grip but in the "real world" when you're busting out feats of strength to impress people you're not gonna be strapping up are ya ? -
Saw a youtube vid this morning of a roid-monkey lifting 400kg for 4 without straps - impressive!<br />
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I find it interesting in that I've always had strong forearms/grip - never had a problem with grip strength on pull ups or when picking up weights for other exercises either. It's purely down to the amount of weight and how the DL motion works. And I'm more bothered by the pinch pain rather than actually not being able to hold the weight - I don't know if you'd ever be strong enough for the bar to never rotate in your hands?<br />
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Either way I'll keep lifting without straps on 120kg and below - I do want to kick on into bigger numbers so straps it is!! that'll mean grip strength will still improve but I'll be able to shift a bit more tin. -
[quote name='BartMan']and why would you be busting out 'feats of strength'??!! And a crushing handshake, if I want to be a pistonwristed gibbon I can have a crushing handshake too...[/QUOTE]<br />
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Maybe that was worded wrong, I was referring to being at the heavy end of a fridge or something when helping someone move flats. I fucken hate people who try the old handshake crush as well, they're often car dealers or real estate agents. ( No offence, after all I have had both professions in my family but y'know ! ) -
First back-to-back workouts in ages - have tried to have at least a day or two in between normally but have a busy fri-sun. Plus I'm seeing my PT on Monday so I wanted to have done both programmes in the week before I saw him.<br />
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Back was stiff/sore after squats, can only dread what it'll feel like tomorrow - I'll be walking like a pretty boy in a prison. Even though I was a bit sore from yesterday still knocked out some good lifts. Reckon if I was fresh I could be racking up 140kg on squats. Hitting 1206, 1356, 130*6 at the moment. Will be trying for 125, 140, 135 next time.<br />
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Went up on reps and weights on my bicep/tricep supersets - arms were on fire! could barely carry my workout bag lol. Sitting at a solid 97-98 nowadays. Have been pretty settled for the last couple of months. Have certainly noticed more bulk in arms/legs and back. Busy work/home life plus the shit weather means I haven't been out for that run just yet. Certainly a few sly pies hugging my midsection but overall I'm stoked. Don't think I've been this strong since I was training at uni over 13 years ago! <br />
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Will be asking PT for a cardio component on Monday, just to set some fixed goals - my workouts take around 45-50min at a good clip so I can tack on 20min cardio at the end. -
Wanted: New lower back, glutes and legs... mine are farked!! lol
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Brutal session with trainer today. Ran through some alternative exercises for my DL/Bench workout. Had some nasty new exercises.<br />
instead of kettlebell squats - of course I started waaaay heavier than that youtube wimp lol! nah racked up 120kg and was surprised at how much power you can generate. He said one of his mates who trains a rugby team in Aussie got him onto them. They are great for the DL muscle sets and for power/sprinting etc. Did elevated DL's which allow you to crank more weight without the full range of motion. Clocked up 140kg so I was pretty happy with that - grip was still iffy after the last set but manageable.<br />
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Started with these [URL]
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Next was a superset of press ups on two swiss balls with feet on a bench - and he was a taking great pleasure in making me pause (for ages) at the bottom of each press up. Matching exercise was hanging from a bar with your chin above the bar - it targets your back/triceps and abs. Hold it for 20 plus seconds and it HURTS! could barely get my chin over the bar by much but I could hold it, last set was a slow creep downward though. Arms were pumped as, but in a different way to normal triceps/biceps.<br />
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Last was a superset of bench and seated row, a bit more traditional but after everything I'd done I was pretty stuffed. <br />
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Overall I was sweating and puffing but it was awesome! a nice range of new material to mix in with my usual workout. The plan with the elevated DL is to add it in every 3rd workout or so. -
After two days of pain I was back in the gym tonight. I was sore in new places after that new workout on Monday. But I'm really looking forward to hitting it again next week!!<br />
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Went for gold and cranked up to 140kg on squats today - it went really well. Was a wee bit shaky on the 6th (last) rep but never in danger of blowing out. Reckon I'd def have at least a 150-16kgg single rep in me. Rest of the workout was excellent. Really getting better at pushing myself, particularly during supersets. I dealt to my arms today but they love me for it.<br />
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Going for a run tomorrow - really excited but will make sure I take it easy and only do 3km or so. Going to work on a mid-foot strike as part of moving toward a more barefoot running style. Well that is the plan. I'm still clocking in around 97-98kg but I'm far stronger than I've been for years. Squats and DL's have just made an immense difference to my leg/glute and core strength. As long as I don't try to run too far too often I think I'll be golden.<br />
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I'm really stoked with my training currently - if I can add 2 runs a week I will be a very happy lad. -
[quote name='Paekakboyz']After two days of pain I was back in the gym tonight. I was sore in new places after that new workout on Monday. But I'm really looking forward to hitting it again next week!!<br />
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Went for gold and cranked up to 140kg on squats today - it went really well. Was a wee bit shaky on the 6th (last) rep but never in danger of blowing out. Reckon I'd def have at least a 150-16kgg single rep in me. Rest of the workout was excellent. Really getting better at pushing myself, particularly during supersets. I dealt to my arms today but they love me for it.<br />
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Going for a run tomorrow - really excited but will make sure I take it easy and only do 3km or so. Going to work on a mid-foot strike as part of moving toward a more barefoot running style. Well that is the plan. I'm still clocking in around 97-98kg but I'm far stronger than I've been for years. Squats and DL's have just made an immense difference to my leg/glute and core strength. As long as I don't try to run too far too often I think I'll be golden.<br />
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I'm really stoked with my training currently - if I can add 2 runs a week I will be a very happy lad.[/QUOTE]<br />
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Great work dude, training up a storm. I find my posture has improved quite a bit and I'm standing taller from doing deads consistenly. Despite what you and Bart have said I still haven't mananged a squat session yet but the long weekend may involve me fixing the rack to do so safely. -
you should totally do it bro. Such a great combo of exercises. Your DL's are already mean so who knows how much more you'll be able to pile on once you get into squats! Good times!
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[quote name='Paekakboyz']you should totally do it bro. Such a great combo of exercises. Your DL's are already mean so who knows how much more you'll be able to pile on once you get into squats! Good times![/QUOTE]<br />
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Yeah it's just with my rudimentary set up at home I'm slightly concerned about the whole thing toppling over but once I get out there and tighten a few nuts and bolts on the rack we should be sorted. I definitely intend to rip into a few weights this weekend ( and maybe a bit of crossfit from doing the lawns ! )
