Pushing Tin - Paekakboyz Training Log
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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!
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ha ha I know!!! won't make it tonight as I am totally fucked ha ha. Not so much soreness but just dog tired. If I can do 3 sessions a week I'm happy!
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Baby momma got sick, learnt new parent things about holding down the fort ha ha. Have been catching up on sleep since, but caught up with the hombres for a really good workout today.
Standard waiters as the opener. 24kg KB for 3 sets. Right feels rock solid now, not quite as good on the left but coming along.
Strict wide grip press next. Sets of 5 at 30kg, 50kg, 60kg, 60kg. Managed to avoid needing to push press. These bad boys are really helping my OHS, even though I haven't managed much practice recently.
DB row/press combo next up. 46kg for the rows and 40kg for the press. Ready to start upping the press weight again. 40 is feeling lightweight. Love that feeling!
Volume bench press next. Missed our chest day workout so snuck this into the mix. 2 sets with 60kg. 30 reps for the first set then 25 for the second. Super pump!!
Finished with close grip seated row. 45kg for 30 then 60kg for 25. Moar pump ha ha!
Gagging to hit legs again. Would really like a OHS and back squat session but time is tight and I don't want to scrimp on my mobility work for overheads. Will keep chipping away as I can though, it'll all happen in time.
Felt really jacked after today. At least a mini break freshens you up!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Baby momma got sick, learnt new parent things about holding down the fort ha ha. Have been catching up on sleep since, but caught up with the hombres for a really good workout today.
Standard waiters as the opener. 24kg KB for 3 sets. Right feels rock solid now, not quite as good on the left but coming along.
Strict wide grip press next. Sets of 5 at 30kg, 50kg, 60kg, 60kg. Managed to avoid needing to push press. These bad boys are really helping my OHS, even though I haven't managed much practice recently.
DB row/press combo next up. 46kg for the rows and 40kg for the press. Ready to start upping the press weight again. 40 is feeling lightweight. Love that feeling!
Volume bench press next. Missed our chest day workout so snuck this into the mix. 2 sets with 60kg. 30 reps for the first set then 25 for the second. Super pump!!
Finished with close grip seated row. 45kg for 30 then 60kg for 25. Moar pump ha ha!
Gagging to hit legs again. Would really like a OHS and back squat session but time is tight and I don't want to scrimp on my mobility work for overheads. Will keep chipping away as I can though, it'll all happen in time.
Felt really jacked after today. At least a mini break freshens you up!
I guess one advantage with being holed up with a new kid is that each workout is like a breath of fresh air. That's precious YOU time and every minute is sacred.
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Yeah it's nice to have a bit of time to clear the head. I know I need to exercise and luckily the missus is down with that. I think the trick is to not take the piss. Everyone is tired but if you keep it a team effort life, so far at least, is good.
Caught up with my mate for a workout. Hitting mobility and then seeing how some OHS went. Had a primo workout today - largely down to a new stretch we tried out.
Holy shit it made a huge difference. Bar felt a lot more stable overhead - shoulders and back were firing and staying more upright made the whole movement smoother too.
For OHS we warmed up with sets of 5 with the bar x2, then 30kg, 40kg, 50kg. Then we moved to the working sets, again starting with sets of 5. 60kg, 60kg, and 70kg. Then I did 80kg for two sets of 3 reps. My lockout was strong today. Felt really stable, and while 80kg still felt heavy it was manageable.
I was frothing ha ha, thought I'd have a lot more work to get back to 80+ feeling good. Catching up with my PT again next week so we'll refocus on the 100kg OHS and go from there.
Snuck in a set of 30 goblet squats with 32kg KB. Reckon I'm going to do a hundy challenge with these soon. 4 sets of 25 or maybe 5 sets of 20. Should be fun ha ha!
Finished with 3x 45 second bridges.
My mate worked up to 65kg on his OHS and was hitting good reps. His hip has been giving him the yips but the lower weight of OHS means it doesn't flare up as much, if at all. He's got gnarly mobility though so he can get into a really solid overhead position. Primo when everyone is winning!
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It's magic bro, especially the weighted versions. We did two times through with the bar and then some rolling out using a peanut - which is slightly less painful now that when I first started. Made a huge difference.
International chest day today so I'm catching up with the lads for some bench goodness.
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Short and sharp workout tonight.
Waiters x 3 - all clean tonight. One epic recovery on the left too - bit of dancing and next level grip strength ha ha
Strict wide grip press - sets of 5 at 30kg, 40kg, 50kg, 60kg
DB bench for warm up - Two sets with 30kg DB's.
BB bench - sets of 5 at 60kg and 80kg. Then 80kg for 8, 100kg for 6, 120kg for 3 clean and 3 more spotted reps. Last of those 3 reps was sloooow. Good work by my mate to leave me to it.We were going to do planks but flagged it - gym floor was heaving so no room. Well that's our story aye!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
It's magic bro, especially the weighted versions. We did two times through with the bar and then some rolling out using a peanut - which is slightly less painful now that when I first started. Made a huge difference.
International chest day today so I'm catching up with the lads for some bench goodness.
I didn't know it was but I did some plyo push ups. I must have subliminally known......
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@MN5 the tin moves in mysterious ways bro!!
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Good session with the boys. Back and shoulders
Waiters for three sets. One lefthand reset but mint aside from that.
DB row/press. Three sets with 46kg DB for the rows and one armed floor press. Worked hard on these today.
Pull up/chin up combo next. Three sets of 6 of each. Still rocking a band but things are slowly improving.
One arm KB standing press. Two sets with 14kg KB and 16kg KB. These were pretty easy today, a tad surprising as we haven't done them in a while.
One round of the finisher next up - 20kg DBs and 5, 4, 4 reps after each 10m circuit. Eviiiiiil.
2 one min planks to end.Looking at hitting legs tomorrow or maybe in the weekend. Keen to crack on with OHS - and need to keep working on that new stretch.
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Solo session tonight. Lads were busy and I'd missed Monday due to work.
Rolled out and did a few rounds of my OHS routine. New stretch is getting easier but a loooong way to go.
Waiters first up - 3 sets with 24kg KBs. Three clean runs and it was feeling super solid.Strict wide grip press. 40kg*10 for three sets. Then 45kg for 6, and then two more sets at 60kg for some push press reps.
Two sets of 20 goblet squats with 32kg KB. No lifting shoes today, but it's good to still squat in flats. Shows how far my mobility has come - ankle flexibility in particular. Big gains to be had by getting your feet more mobile.
2 times 1min planks
3 rounds of KB clean and press. No pause or transition between the swing and press. It's more swing and catch under the KB with arm extended. A good rep is really smooth with the KB sitting against your forearm. If it hits harder you've messed up - either not enough hip drive to get under the KB, or a jerky arm extension... or both!
These went really well - sets of 6 each arm with 20kg, 24kg and 32kg KB's. The first two sets were pretty easy, hip drive and snappy catch. Had to work on the 32kg set to get the KB moving but these were very tidy. Had forgotten how much they rough up my soft little office hands though!Good workout - I'm thinking more about that 100 rep goblet squat idea. Hmm 4 sets of 25 or 5 sets of 20? I think the latter is more achievable... just!!
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Gain train was in full effect tonight. Trio of us tonight, hitting back, shoulders and core.
Waiters. Three mint sets with 24kg. Grip strength was on point.
DB row and press. Stuck with 46kg for the rows, and for the first set of one armed press. Went to 50kg for the press for the last two sets. Smoked em. That's a PB so I was chuffed with that. Not bad on sweet F all sleep ha ha. Disclaimer: 2 and half scoops deep!
Seated close grip row. 2 sets till failure at 60kg. 30 reps then 25 reps.
Standing KB one arm press next. Sets of 6 reps each arm with 14kg, 16kg and 18kg KB's. Three sets.
Single set of the finisher next. 20kg dumbbells and 4, 3, 2 presses. Pretty easy but the lactic acid is still burning by the end!
a token 1min plank to finish. Really good workout - stoked I'm maintaining or slowly improving even on lean sleep. Diet isn't overly flash at the moment either. Will keep tabs on that but I'm ok with maintaining current weight for the moment.
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Yeow - PB on overheads tonight, backing up from a big back/shoulder workout no less!! Pinging ha ha
Trained solo and got into the gym a bit earlier. Heaps of room for warm ups, including that new upper back mobility one. Already noticing a difference and also getting better at the actual stretch. Takes a bit of getting used too - it also stretches other stuff at the same time. Like biceps and abs!
Did my usual squat warm ups as well. Did one set of 5 with the bar then went straight to 40kg for two sets of 5. From there I was doing 5 reps per set at 50kg, 60kg, 60kg, 70kg. Then 2 sets of 3 at 80kg. Another gym bro was giving good advice and started calling out 'lift' to avoid me trying to reset for ages at the top. Managed 5 reps at 80kg and then 3 at 85kg which is a volume PB. Previous ORM was 90kg and reckon I'd have smoked that today.
Moved to back squats next. Sets of 5 at 60kg, 80kg, 100kg, 120kg.
Two sets of 20 goblet squats to finish. Usual 32kg KB.
ha ha still buzzing. The hundy ain't too far off! Will have to start thinking about some new goals. Tumeke
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Chur JK. It was good actually - we haven't been able to train legs together for ages. So I'm kind of used to doing my own thing on leg day. But since bubs has arrived I'm much tighter on time so the intensity has been increased.
The mate giving me a gee up today is a pretty impressive athlete, esp with weightlifting and stuff. I know I tend to overthink things sometimes rather than trust the practice and muscle memory. With OHS I'm a bit guilty of waiting too long between reps, trying to make sure I'm solid. Not such a problem today.
And not even a line of pre-workout ha ha
