Pushing Tin - Paekakboyz Training Log
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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!
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Good call bro, will remember to take some for my next hit out! Nothing like the pwo buzz to light the fire - and you are totally right that just getting the chance to go amps me up ha ha. I appreciate the freedom to chase the gainz!
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While the child sleeps dad works out! Short and sweet but managed to get some decent volume in.
Had a tight achilles for some reason today so didn't get to do squats as planned. Decided to hit shoulders and upper back - still getting runs on the board for my OHS.
Waiters to start. 3 sets with 24kg. Took a couple of sets to get my left side firing. But right side was solid though.
Did some rolling out and a bit of stretching next.
Then started on strict wide grip press. Warmed up with 2 sets of 10 with the bar. Then sets of 10 at 30kg, 40kg, 40kg. Sets of 5 at 50kg, 50kg, 60kg, 60kg. Finished with a final set of 10 at 40kg. Find these are a really good core workout too - you've gotta lock out your glutes and core.
Moved to military press - sets of 10 at 30kg, 30kg, 40kg, 40kg.
Finished with some KB cleans at 24kg. 2 sets of 8 each side.
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Had a really good OHS and leg workout this arvo. Had to head into work so took the opportunity for some lifting.
Had a good 20min to warm up and make sure I'm doing my mobility work. Didn't go too hard on loosening up chest and back as that's caused me issues in the past. Have figured out that most of the warm up needs to be under the bar. Added in some Y and T rows with 4kg DB's just to get upper back firing.
Sets of 5 OHS at bar, 30kg, 40kg, 50kg, 60kg. Then two more sets of 5 at 70kg. That felt really solid so I did another set of 70kg for 3 then a set of 80kg for 3. Was super stoked - it felt heavy but really solid and form was good. Even sat in the hole on the last rep without any problem.
Decided to call it there rather than chase anything heavier. But next time I'll look to move quicker through the warm up weights and do 55 at 70kg or maybe 33 at 70 and then a few sets at 80kg.
Back squats next - nothing heavy but more runs on the board. Sets of 5 at 60kg, 100kg, 120kg, 100kg. Finished up with 20 KB goblet squats at 32kg. Those fuckers really burn you out.
Back and shoulder felt really strong today - not bad on F-all sleep and only one meal. Took my pre but ended up having a strong coffee instead.
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Caught up with my gym bro for a workout today. Kept it pretty simple, waiters, wide grip overhead press, then a chin and pull up combo.
3 sets of waiters with 24kg. Smoked these today - grip strength and shoulder stability going really well.
Strict overhead press - still laying that base for OHS strength and stamina. Two warm up sets of 30kg for 5. Then working sets of 12 reps at 40, 40, 40 then a set of 45 for 15 to finish.
Chin and pull up combo next. We just alternated through chins and pull ups - 6 reps for each set. I used a band after the first set, waaay out of condition on these bad boys. We did 4 rounds.
Have a mean back and shoulder pump at the moment - learnt my lesson and used pre-workout today too. Made a big difference!
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Legs today. Still sore from the chins and pull ups (shame! ha ha) so I gave OHS a miss today. Packing a big skip at home too so plenty of activity going on. Did have some time to really warm up properly. Twice through all my stretches and plenty of rolling out.
Focused on back squats today. Worked up to sets at 140kg. Fark, I was doing ass to grass but these felt heavy today. Did get in quite a bit of volume though. Warmed up with 60kg for 6 then 80kg and 100kg for 5. Working sets went 100kg for 5, 120kg for 5 - 3 sets, then 140kg for doubles. Three sets all up.
Finished with two sets of 20 KB goblet squats with 32kg KB. Feel the burn. Legs are feeling good at the moment, I'm not fooled though! Bit more work shifting trash this evening. At least it's loosening up my back!
Weight sitting around 101-102kg. Getting a bit leaner but still have a bit of a puku. Reckon a good 2-3kg of weight loss is losing muscle, bet definitely getting a bit more definition. Should be a good base for when I can get back to 3-4 sessions a week.
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Went HAM today... well as hard as I could go given fuck all sleep and weird eating patterns. Plus I filled a 7m skip in pretty much one day on Thursday (6 or 7 hours) so I was absolutely dead yesterday. Back was still a bit tired so I didn't go as heavy as I'd planned on OHS. But made up for it with some other stuff.
Rolled out and warmed up. Have been doing a lot of work on upper back mobility. Rolling that sucker out hurts something chronic, but the better it gets the stronger position I can get into for OHS. Legs and hips were feeling pretty good but legs were kind of tired too.
After warm up I did two rounds of waiters with 24kg KB. ha ha grip and forearms were tired too! I was wondering if my body was trying to send me a message aye!
Then I started on OHS. Sets of 5 with bar, bar, 30kg, 30kg, 40kg, 50kg, 60kg, 60kg. Then a messy single at 70kg and then three sets of 3 at 70kg. Those were much better but challenging. No thoughts of cracking on to 80+ today.
Then I did some light back squats for volume. Sets of 6 at 60kg, 80kg, then another three sets at 100kg.
Moved to a strict overhead press and KB goblet squat combo next. First set was 10 reps pressing at 40kg and 15 goblets. Then I dropped the press back to 30kg and did another two rounds (with 15 reps on goblets). Legs and upper back/shoulders were well done after that.
So I didn't quite hit the weights I wanted but made up for it with volume. Looking forward to watching a bit of cricket this arvo and maybe a nap or two if bubs cooperates (and mum!).
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Work and training aligned again today. Happy days!
Trained with my mate. Shoulders, chest and some back.
KB waiters to start. 2 rounds with 24kg KBs. Solid
Set our shoulders with 20kg KB. 1min then 30sec each side.
BB bench. Warm ups of 5 reps at 60kg, 80kg, 100kg. Then 3 by 5 at 100kg for the first two sets then 90kg for the last. Then 60kg for 20 reps to burn out.
Did two rounds of pull ups/chin ups next. 5 reps each alternating. Used the band for the pull ups but kept nice and straight, working that core!
Finished with 2 sets of seated close grip rows. 40kg for 30 reps then 55kg for 20.That put the pre-workout tingles to sleep
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Caught up with the lads for a chest workout last night. First time the three of us have trained this year - good banter and lots of preworkout ha ha
Waiters to start. 3 sets with 24kg KB. Only one reset on left hand. Will start working in the 28kg KB soon.
Set shoulders with 20kg KB. 1min each arm twice over.
Flat BB bench next. Volume was the name of the game. Warm up sets of 8 at 60kg and 80kg. Then into the working sets of 8 reps at 80kg, 90kg, 100kg (last 2 reps had a light spot), then 80kg. Finished with 60kg for 24 reps. It burns!!Next up was our chins/pull up combo. Sets of 6 alternating. 3 times through. I'm using a band so I can really focus on the movement and not swing legs out etc. After the gnarly DOMs I had last week I'm keen to keep these in rotation.
That's the biggest challenge at the moment - working in all the stuff I want to do. Still focused on 100kg OHS and that is getting back on track. But still work to do on shoulder and upper back mobility, plus I need to get back into my front squats and other core focused lifts.
And Turkish Get ups too!! the list goes on and on and on ha ha
oh, finished with 3 1min planks. So easy to skip, but soooo good for you.
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Solo run today. Wanted to get into OHS today - they went ok but I was still feeling the chest workout. Need to figure out a better system while I don't have as much time for mobility and warm ups.
Rolled out and stretched for about 15min and that was pushing it time-wise.
OHS - worked through sets of 6 with the bar, 30kg, 40kg, 40kg, 50kg. Then 3 by 3 at 60kg. Things started to feel much better by the second set at 60kg though. Work to do but that's part of the fun!
Moved to back squats next. These went really well so that was a good pick me up. Sets of 6 at 60kg, 80kg, 100kg, 100kg. Then 5 reps at 120kg and 3 at 140kg to finish. Ass to grass and at a good pace too. Feeling really strong coming out of the hole. Trusting that stretch reflex and driving back up.
Finished with a set of 20 goblet squats with 32kg KB. Probably had a bit left in the tank but the clock was ticking!
