Pushing Tin - Paekakboyz Training Log
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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 ! ) -
MN - I dare, you, I double dare you in fact...<br />
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squats - 60kg, a set of 40, deep, so your but is touching the ground (or as near as you can get), but slow and controlled. Then 15 squat leaps, no weight...<br />
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Three sets.<br />
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that is all. maybe ramp up the squat weight a little if you can... -
[quote name='BartMan']MN - I dare, you, I double dare you in fact...<br />
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squats - 60kg, a set of 40, deep, so your but is touching the ground (or as near as you can get), but slow and controlled. Then 15 squat leaps, no weight...<br />
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Three sets.<br />
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that is all. maybe ramp up the squat weight a little if you can...[/QUOTE]<br />
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Dare accepted. Either tomorrow or Sunday depending on time. How much rest between sets ? 60kg sounds like fuck all but I'm not getting ahead of myself, I won't ramp it up just yet ! -
You never should have told Bartman you loathe MASH MN5 - there is a good chance you'll be walking funny (or funnier!) in the next few days!!<br />
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Hmm does sound like fun in a sick kind of way though... -
[quote name='Paekakboyz']You never should have told Bartman you loathe MASH MN5 - there is a good chance you'll be walking funny (or funnier!) in the next few days!!<br />
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Hmm does sound like fun in a sick kind of way though...[/QUOTE]<br />
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Or a good chance I'll be spewing....whichever way it goes Hawkeye, Klinger, Hot lips and the rest of them can all kiss my assssss !!!! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':lol:' /> -
yeah that sounds like a good idea bro - your lads won't spare any sympathy for ya either, I swear the little'uns can smell weakness!! Good luck!
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we usually leg press the first 40, then the 15 jumps. It IS brutal. should be 8 heavcy reps so there is no chance of a 9th rep, then strip down and do 12 (with no chance of a 13th), and then strip down a cracnk out 20. You then crawl off the leg press and start leaping about like a madman. The last five as you come down your legs only seem to work just before you bottom out, like hydraulics that need oil...!!!!<br />
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IS a great feeling once done, and yes, you'll be walking funniest about 2 days later.<br />
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Have never done it with the squats though, so I reckon deep and controlled is the go for the 40... -
[quote name='BartMan']we usually leg press the first 40, then the 15 jumps. It IS brutal. should be 8 heavcy reps so there is no chance of a 9th rep, then strip down and do 12 (with no chance of a 13th), and then strip down a cracnk out 20. You then crawl off the leg press and start leaping about like a madman. The last five as you come down your legs only seem to work just before you bottom out, like hydraulics that need oil...!!!!<br />
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IS a great feeling once done, and yes, you'll be walking funniest about 2 days later.<br />
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Have never done it with the squats though, so I reckon deep and controlled is the go for the 40...[/QUOTE]<br />
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Not for a first time but I'm slightly confused. Is it 40 reps of squats and then 3 x 15 jump squats ? ( he asked hopefully.....) <br />
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Lots of excuses for not doing this exercise over the weekend, some of them are even valid like a burst pipe flooding our fucken kitchen on saturday and having to ring a plumber after hours.....<br />
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On a positive note I did a "Jordan" workout DVD with the wife, kind of a cardio boxing type thing. Sweating bucketloads after it actually. Jordan was clueless and rather shit but the cool black dude was pretty inspirational and knew what he was doing. -
[quote name='BartMan']yes, tomorrow about 6:15am, I'll be thinking that exact same thing...[/QUOTE]<br />
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Without beating myself up too much and without an iota of false modestly I really think I have three fifths of five eighths of fuck all of a chance of completing this. Based on the good old 1 Rep max formula Bart how much should mine be approximately to even have a chance ? I'm sure the first few reps will feel like nothing but by the second set ( if I even make it ) I'm gonna be in a world of hurt.
