Pushing Tin - Paekakboyz Training Log
-
I start heavier because I do three rounds of super sets of box step ups and swiss ball hammie curls - the PT I'm working with is really big on doing superset exercises that fire up the big muscle groups before getting into DL's, Squats and Benchpress. <br />
<br />
Lol kind of forgot to add that vital bit of info!! In my head I still consider that first set to be a warmup even though I'm primed and ready to go : )<br />
<br />
Had an interesting chat with a guy after boxing last night - I think he must be a kickboxer or something but is super cut/strong. He asked about my DL's and I was having a moan about them not coming along as well as I'd like. He pointed out that DL's for guys with my build (short and stocky) can be tougher as we are starting at a lower position (mainly due to arm length). He finds DL's easier because of longer arms/leverage but squats are much tougher for him. Made sense I reckon - squats are a strength for me and bench is pretty good but DL's are still the hardest of the 3.<br />
<br />
I know MN5 is a pretty tall fulla and he shifts a fair whack of tin with the DL's too. Anyone else think this theory holds any substance?? -
-
Went for gold on squats tonight. Dealt to 130, 150, 140 - was farking stoked to manage a full set at 150. Always interesting as they are sets of 6 so I've probably increased weight more slowly than if I was going for 1 lift max. Last couple of reps at 150 were pretty tough. So the target for July gets ticked off in June! that set the tone for the rest of the workout - went hard and was smashed by the end.<br />
<br />
Will be a wee while yet before I can crank up much more. Next squat workout will be a repeat of 130/150/140 then I'll start creeping on the first and last sets.<br />
<br />
Pretty much no soreness from boxing last night too - stoked to have done three days in a row and be feeling good at the end of it. I know what you mean Kirwan about the satisfaction of not being wrecked for your next workout! -
I'm about 6 foot and deadlifts have consistently been above squats for me. Has been interesting to read you going past me on squats but i still find it relatively easy to deadlift 140+kg. Might be something in the tall/short theory. Us taller guys still have to shift the weight further on any exercise though, so were definitely better!
-
[quote name='Voltron']I'm about 6 foot and deadlifts have consistently been above squats for me. Has been interesting to read you going past me on squats but i still find it relatively easy to deadlift 140+kg. Might be something in the tall/short theory. Us taller guys still have to shift the weight further on any exercise though, so were definitely better![/QUOTE]<br />
<br />
I think Kirwan's point about us giants being able to get lower is where the difference is. It increases the distance we travel getting back into the upright stance compared to a longer limbed person. Given the thrust comes through your glutes/lower back (the 'hinge' point?) I guess longer arms mean you can complete the lift without bending over quite as much. Hmm I think that makes sense!<br />
<br />
Voltron - progress on DL's has certainly been slower than I'd hoped. PT has me doing elevated DL's at 150-160kg (about 20kg heavier than my usual max lifts). I do them every 3rd DL workout or so. Have thought about straps as well but your hands get roughed up no matter what. Still very much a novice in DL's so plenty of time to hone technique and build up that longer term strength in the back.<br />
<br />
I'd be stoked to be lifting 140kg+ easily! It's kind of weird in that I can bust out 120kg pretty easily but 130kg plus just does me over. -
Classic - we are the ying and yang of squats and deadlifts! Have you had a crack at any similar motions/exercises that let you strengthen the same muscles? kind of like my PT has me doing?
-
[quote name='Voltron']I'm about 6 foot and deadlifts have consistently been above squats for me. Has been interesting to read you going past me on squats but i still find it relatively easy to deadlift 140+kg. Might be something in the tall/short theory. [B]Us taller guys still have to shift the weight further on any exercise though, so were definitely better[/B]![/QUOTE]<br />
<br />
That is without a doubt the wisest thing I've ever read on the fitness forums. Never truer words spoken. The percentage of how much more awesome we are is immeasurable. <br />
<br />
Didn't know 6 foot was considered tall though :fishing:<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':)' /> -
look if 6 foot is tall then I can claim 5' 9" as giant like!! let a fulla dream lol.<br />
<br />
On reflection if DL's are the only exercise I'll find a bit harder due to my frame then I can certainly live with that! not realistic to expect the same gains/progress across all exercises. So I'll remain optimistic of improving my DL's and enjoy faster improvements in the rest.<br />
<br />
Day three of a nasty head cold today. No aches but all I want to do is sleep. Have my gym gear with me but touch and go as to whether I'll make it tonight. Finish at 4pm so the temptation to beat the traffic and get home is strong! -
[quote name='BartMan']I think that DL theory sounds weird!! shorter leavers always easier to lift weights I reckon, no matter what exercise you do. You don't find many power lifters at 6'6"!!![/QUOTE]<br />
<br />
Heaps of Worlds strongest men type jokers are though, 6 foot 6 wide too.... -
Finally back at the gym after a week off or so. Still dealing with a lingering cold but the workout didn't go too bad. Bench wasn't great but I did some swiss ball push ups beforehand. Thinking about adding in bench on both nights to get progress ticking over again. Rest of the programme was good. DL's were actually pretty good - funny how a break can be good for some exercises and kind of put you behind in others. Boxing on Wed and weights thursday. Should be working on the deck all weekend so plenty of activity lined up.
-
Fark - note of caution. Solid workout followed by shifting 90 odd 4.8m lengths of wood is not the way to end a friday! Might as well have been doing one of Kirwans cross-fit WOD workouts!! Back isn't quite on fire but a nice tingle. Just as well today was squats, shoulders and bicep/triceps!<br />
<br />
I can smell a steak being cooked and funnily enough I have a couple of pures in the fridge... see ya lads! -
shorter workout today - away on fieldwork next couple of days so wanted to sneak a gym session in first. About the head out into the drizzle and do some more work on the deck too.<br />
<br />
Inspired by Voltron I had a crack at a heavier weight on DLs. 6120 followed by 1404 and then two singles of 160. Was pretty pleased! I can actually lift a lot more than I thought, been a bit preoccupied with my grip and ripping my hands up. Next full workout on DL's I might do a warmup set then see what I can get up to for single rep max.<br />
<br />
Bench was good - was rusty last workout but not doing swiss ball pushups beforehand really helped... funny that! Next session is on thursday. -
Back at the gym tonight. Nearly 10 days since I last did this workout - it kinda showed! mainly on the third sets where the muscles were burning. Planning on getting two more workouts done this week. Very keen to build up some momentum again. SHifts at work have changed which means I've got to hand around 1.5hrs after work to go to boxing classes. Toying with sat morning classes but aware I need a bit more cardio than once a week!
-
Good workout this afternoon - really wanted to get stuck into DL's and bench. Managed a short but nasty core workout in as well and some back with seated rows.<br />
<br />
Couple of sets at 120 and then several single lifts of 160 for the DLs. Def could be going higher but would need to invest in straps to hold the bugger. Form isn't suffering on the heavy lifts, focusing on single reps seems to make it a lot easier though.<br />
<br />
Bench is still a bit rough - still stuck on a hundy but I want to manage three full sets without a spotter before I increase again. Def need to be doing bench more regularly, anything longer than a 4-5 day break on it and I seem to fade. Which doesn't seem to be the case for most of the other exercises in the programme. Then again I do it last in that particular session so... might sneak it in earlier on my next DL/Bench workout.<br />
<br />
Either way the body is feeling good. Have also had a wee google of the crossfit gyms in wellington city. Found one that offers a free first session in the evenings. Pretty keen to check it out -
Being able to lift heavy weights should be a big head start. For me, it's the cardio and relentlessness of the reps that tucker me out <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
I looked at some of the videos of the wellington one (you going to the city one right?) and it looks pretty busy. That's a big plus in my book, I really enjoy the competitive nature of it (sure, you are competing against yourself, but I peg myself to someone slightly fitter and try to catch up, makes me work hard) so the more people the better. -
Got in a decent workout today - and there were AB's all over the show, pretty cool! (see fanboy thread)<br />
<br />
Was focused on getting back up to 150 on squats - managed it but reps 5 and 6 were a bit wobbly. After the talk of squatting and DL-ing in flat sole shoes I was concentrating on form. Reckon I get a bit of flex in the ankles with my cushioned trainers/runners. Having a really solid base makes perfect sense - the air/gel whatever in your runners is there for impact so no wonder it provides a bit of flex/give when lifting heavier weights.<br />
<br />
Arms were wrecked after tricep/bicep supersets - got in some good core work as well on the bosu ball. Shoulder press (with barbell) is coming along nicely too - good to see some progress in strength of shoulders, they've been a bit of a weakness up till this point. -
hmmm, my trainers I use at the gym are about 400 years old, no cushioning left in those babies - so a good stable base - and now that you mention it, when you have new shoes you DO notice the bounce and flex on the squat - which is why I think I have always prefered to train in the old ones - more stable. I knew it, I just didn't know it, if you know what I mean!!
