Pushing Tin - Paekakboyz Training Log
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Nipped in for a midday session today. Squats were good but could really feel the weight today. Wondered if I didn't have a long enough rest since DL's. Either way it was some solid work. Keen to get this workout tweaked so that'll be the focus with my PT next week. Tri/Bi supersets kicked my ass. Was munted after the workout. Managed to finished up in 50min or so - a reasonably quick pace. Adds a nice little cardio aspect to it.<br />
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Trying on some toe-shoes next week -my knee has been feeling pretty good so things are looking positive with running again. You need to do a bit of a transition from runners to these shoes so that will also give me a chance to build up slowly. -
Excellent PT session. Got another workout with some variations for squats, shoulders, core and tricep/bicep super sets. Shaking and shattered at the moment lol. Will post it up later on.
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Good hit out tonight. DL's were pretty good, had a crack at 170kg and got it about 3/4s way up then grip started going. Reckon it would have been ok (just!) with straps.<br />
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Bench was pretty good, was pleased as I've had a break. Keen to get back to 3 workouts a week, as long as I get a Monday workout in it tends to pan out. -
[quote name='Paekakboyz']Good hit out tonight. DL's were pretty good, had a crack at 170kg and got it about 3/4s way up then grip started going. Reckon it would have been ok (just!) with straps.<br />
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Bench was pretty good, was pleased as I've had a break. Keen to get back to 3 workouts a week, as long as I get a Monday workout in it tends to pan out.[/QUOTE]<br />
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PB ( possibly ) dumb question. Do you use the reverse grip on your deadlifts ? Well done on the 170 ( almost ), you'll smash it next time ! -
Not a dumb question at all bro!! I'm a mixed grip man! I've read that double overhand grip is a faster (harder) way to improve grip strength. But to be honest the DL's are the only exercise that challenges my grip strength... I see guys lifting less (admittedly doing more reps) and using straps.<br />
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Might do a shorter set next time as warm up and then have a crack at the 170, At the moment I run through 130*4 twice then 3-4 single lifts of 160. In between each set I do a 'ripper' core exercise. Quite likely I'd lift better without that added in! -
[quote name='Paekakboyz']Not a dumb question at all bro!! I'm a mixed grip man! I've read that double overhand grip is a faster (harder) way to improve grip strength. But to be honest the DL's are the only exercise that challenges my grip strength... I see guys lifting less (admittedly doing more reps) and using straps.<br />
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Might do a shorter set next time as warm up and then have a crack at the 170, At the moment I run through 130*4 twice then 3-4 single lifts of 160. In between each set I do a 'ripper' core exercise. Quite likely I'd lift better without that added in![/QUOTE]<br />
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Yeah when I do em I focus entirely on them ( well occasionally chuck a couple of darts between sets ) <br />
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Mixed grip is the way to go but in saying that I may give double overhand a go for shits and gigs. -
Any particular reason BM? to improve forearm definition and/or grip strength?
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Good workout tonight - squats were really good, really looking forward to improvement by mixing up my new squat workouts. Have got some rotator cuff and standing shoulder press alternatives for this session. Challenging! rotator exercises just burn, burn, burn lol.<br />
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Getting back to 3 workouts a week as well. Back to back sessions don't work very well but seems like i can get away with a day's break in between. Onward and upward!! -
Interested in those rotator cuff exercises mate. After todays workout I'm feeling it again - abit dead in the arms/shoulders. <br />
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Been reading [URL]http://www.bodybuilding.com/fun/dorian1.htm[/URL] and some other stuff on there re rotator cuff exercises but keen to hear what you are doing -
Kettle bell raises and swings for warm up. Then on to dead lifts and a core exercise supersets called a 'ripper'. You get into press up position above a heavy plastic/rubber log which has various hand holds in it. This one is a 20kg bugger. You reach across with one hand and 'rip' it away from you. Then you crab across still in press up position (core solid etc) and rip it back in the other direction. That counts as one rep. I really like it - as your core strength improves you can put more into the ripping motion and it's satisfying to send it flying as far as you can!<br />
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Couple of sets at 130kg then 3 single lifts of 160kg for the DLs<br />
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Moved on to another core exercise using cables then prepped for bench and seated row by doing short sets of push ups and body rows.<br />
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Managed full sets of 100kg on bench without a spotter today. Typically get a hand on the last set for safety but don't need any assistance. Safety first! definitely not keen on dropping it on my head. Finished up with seated row.<br />
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This workout is pretty short and sharp - not that many exercises so I try not to fluff about in between. -
Really good workout tonight. Got stuck into the new squat programme and felt confident enough to add a bit more weight. Can really see how adding deep squats and the kneeling squat will help me kick on with box squats which is where I can push the most weight. Nice burn in the shoulders from rotator cuff work and shoulder press. <br />
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Kind of a good/bad situation but the improved bulk and definition of upper (upper) body and lower body has left belly somewhat sticking out again! Would hate to look through the thread and see how many times I've threatened to up my cardio. Aside from playing sport, running has been the most enjoyable and easy to maintain cardio. Have just got to make time to ease into it until confidence in my knee returns. I know I'm far stronger in my legs than I've ever been, plus I know more about how I want to run. All good things but it's finding that motivation to actually get out and do it!! -
another session down. Had been doing some reading about improving lifting. Seems like speed = more power over the long run. Change of tack on the DL's. Started with 2 sets of 6@120, 2 lifts at 160, 2 @140, then as many as I could manage at 100. With the 120 and 100 sets I was going for speed (with form). Lighter weight mean less concern about grip and I could really concentrate on the motion. Felt pretty good, the proof will be in whether my max lift of 165ish improves. Have decided I will get straps even though this pretty much the only exercise I'll use them for.<br />
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Bench is coming along slowly, applying the same principle in adding in a quicker, lower weight set alongside heavier sets.<br />
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Dealt to my core exercises too - that is one thing that has certainly helped with squats and DL's, just feel so much stronger through abs and lower back. Makes for better form even when pushing at max lifts. -
That is good to hear. Your PBs have been increasing in leaps and bounds! I'm hopefuly these recent changes will help me push past my current pbs. It's a bit odd with squats as I haven't tried my 1 rep max, far easier to do with DL (esp without a spotter). Means I'm commited, at least at the moment, to 6 or so reps at the max weight. Better to move up in 5kg increments rather than going full noise! I could look at trying 1-2 reps but I have no idea how much I could increase the weight...might ask my PT about it. <br />
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I'm lined up for squats tonight so it'll be interesting to see if the variations I've added have had any impact. Only done them a couple of times but its crazy how quickly a change can result in improvement. Will be chanelling all that WC excitement into a mean workout tonight. I am jumping out of my skin for the WC to start - I think the gym will be an essential factor in helping me sleep!! -
I'm with ya there mate. So pumped right now I could fit in an extra workout.<br />
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Gonna crack in to work early as tomorrow as we have a big brekky on and then out to a client for a meeting followed by a spitroast on their premises. Then gonna hit the gym and have a meat/rwc fueled workout before the arvo/evenings festivities kick off. Cant wait! -
Fuelled with WC energy I smashed out a mean session tonight. Lol last couple of reps of each set were all about the last 2min of the final and getting over the line. I had a number of Rocky moments!! no drop kicks though... def a work-on!<br />
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Squats were really good. 1306, 1506, 1406 then 10020 - I was shaking at the end! in between each set was a bosu ball plank exercise. Rotator cuff, shoulder press, some swiss ball curls for hammies and then tricep/biceps super sets. Dips, pull downs and hammer curls.<br />
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Could barely carry my bag to the car. Which leads me to the only downer of the day. Some fuck knuckle decided to rip my AB flag off the car, probably the bloody hippies next to where I park. I was (still am) right pissed! Would have had too much built up lactic acid to take my revenge in any case!<br />
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Was thinking about a workout on Sat but we will be out now. Given the later kickoff/opening I think I'll nip in for some cardio etc just to get super psyched! can't wait!
