Pushing Tin - Paekakboyz Training Log
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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
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The trio were in full effect tonight. No pre-workout and I was running on about 4 hours sleep plus a mad day at work. Fun times! All fuel for the gain train ha ha
Waiters- 3 sets with 24's. Had a hoon with 28kg on my right hand. A big jump in weight and the KB handle is different too - one day!
Strict wide grip press. 4 sets of strict then 3 sets of push press. Stricts were 40kg, 50k, 60kg for 6 reps. Push press was sets of 4 at 70kg, 80kg and 90kg. The 90kg set was crisp and no issues with lock out at the top. I was surprised with how easy it felt, happy days! A big confidence booster when I have a crack at 90kg OHS later this week.
Set our shoulders then went on a mish to find a bench. No luck (it is chest day after all) so we did DB bench. Sets of 8 with 30kg, 36kg and 40kg DB's. Then two super sets of 6 DB press into 10 push ups. For that buuuurning feeling!
Finished with 2 times 1min planks.
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Had a couple of off days this week. Work has been intense and it's a reminder that burning the candle (willingly or otherwise!) comes with a cost. Don't think I can manage three weekday workouts without something giving at the moment. Will aim for two and a weekend hit out - at least for the next wee while.
Trio training again tonight.
Waiters x 3
Strict overhead press - warm up was 2 sets at 40kg for 8. Working sets were sets of 6 at 45kg, 50kg, 55kg and 60kg. Front of my right shoulder felt a bit sore on the warm up but once a bit more weight went on things felt good.
Seated close grip row - volume set for warm up then into sets of 8-12 at 65kg, 75kg, 85kg then the full stack to finish. Easier than expected but I burnt out after 5 reps.
Seated wide grip row - used to do a heap of these but we haven't hit them for a while. 3 sets at 65kg, repping till failure.
KB renegade rows next. Sets of 12 with 18kg, 20kg and 24kg KBs. These are primo for your core - the row component is just a nice bonus!
Finisher to end the workout. Just a single set. 22kg and 4/3/2 for the reps.Felt heaps better after the workout - guys are keen to do more back as a lot of our accessory work is more shoulder focused. All good with me, have been tempted to get back into deads. I'll do that after I demolish that 100kg OHS!
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Short and sweet morning workout today. Bit of mobility then some OHS. Worked up to 3 sets of 5 at 70kg. Back was still tired from thursday so I didn't push it. Did a few sets at 100kg on back squats, with some pause squats thrown in.
KB goblet squats 2 sets of 20. Then three sets of reverse bear crawls. My mate was working on his hip and doing a bunch of bodyweight - but I joined him for the crawls. Sooo good for core!
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Good upper body workout tonight. Another short and sharp number.
3 mint sets of waiters. These felt easy today - grip was on point.
Strict overhead press then two push press sets. Wide grip and behind the head. Warmed up with 30kg for 8, working sets were 6 reps at 40kg, 50kg, 60kg.
Then push press for 80kg and 90kg. Only 4 reps at 90kg. Not good getting fatigued when it's heavy, makes landing the bar safely a bit tricky! Nothing sketchy tonight but something to practice. I think I lose core tightness when bringing it down or something.
Set shoulders with KB and went into bench press/push up super sets. Warmed up with sets of 8 at 60kg and 80kg. Then working sets of 8 bench press at 80kg and 8 push ups. Strict chest to floor ones. Finished with a set of 60kg for 25. The burner!
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Hmm think i missed a workout update over the last wee while. Training has been going pretty well, bit of a break over Easter but back on the tin today. Have a thursday session and then a PT session on Friday, so trying to balance that all out is tricky.
To help we ended up doing back tonight. Waiters, strict military press (repped 70kg for 6, stoked!) hammer row machine, wide grip lat pull downs and 3 rounds of renegade rows with 24kg KBs to finish.
Lats were pumped when we were doing the wide grip pull downs. Was cool to mix in some stuff we haven't done for a while. While you may be rusty with the movement it can show if/where you've gotten stronger
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Good session tonight. Mixed things up a bit and only two of us training so the tempo was good.
3 sets of waiters - left only gets a bit wobbly when my grip tires - shoulder stability etc has improved out of sight.
Set shoulders with 20kg KB. 1min each arm then another 30sec each arm.
Flat bench - warmed up with two sets of 6 at 60kg, then 6 at 80kg. Working sets were 100kg for 6, 8, 8. Then a set of 60kg for 20 reps.
One armed floor press with push ups next. 4 reps each arm then 8 push ups. Using a 40kg DB and we did 3 sets. Chest and triceps were well fatigued from flat bench - made for a good challenge.
Standing one armed KB press. 2 sets of these with 14kg KB and then 16kg KB. 6 reps each arm.
Finished with 2 unweighted turkish get ups (each side) then another two sets with 14kg and 16kg KBs. A nice way to finish, weighted mobility exercises kick ass.Got my first PT session since bubs arrived tomorrow. Hoping to avoid any DOMs and train OHS - with back/front squats as a back up plan.
Body is feeling good - have settled back at 103-105kg for the moment. Some parts of my body are getting better definition but an average diet, and sweet F-all sleep, are kind of keeping the puku on the scene. I know it'll drop pretty fast with some cardio and less sugar, so I'm cool with where I'm at.
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Fun times with OHS this afternoon. Caught up with my PT - he was helping out the local sports institute (NZIS) and had someone observing. I was ok with them sitting in, Turned out to be a woman with a background in competitive sailing - small asian chick who hadn't done much weightlifting, made for some funny chats.
I'd warmed up and rolled out ahead of meeting my PT. Did about 2-3 sets with the bar before he showed up. Then we worked up in sets of 5 at 30kg, 40kg, 60kg, 70kg. Then 5 by 5 at 80kg. Warmed into them and the third set was really tidy.
Bailed on rep 4 in the 4th set though - Had picked up a wobble in the previous rep and should have reset. But I just bought it down across my thighs then racked it on the safety arms. So no weight crashing down aka.a stealth fail ha ha. Came back strong in the last set though. Well pleased with how things went.
Did some front squat warm up - including a gnarly stretch where my PT was holding the bar down and lifting my elbows up - can almost choke you out if you don't watch it! From there we did a set at 60kg then 5 by 5 starting at 60kg and working up to 80kg. Can't quite get my elbows high enough to totally avoid upper back rounding a bit. That just makes it tougher staying upright out of the hole.
That was definitely an effort day. Has been a week of really solid training, stoked.
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Good little break over Anzac weekend. Body was feeling good today, no aches or niggles which was great. Trained solo and went heavy on back squats with some goblet squats to finish.
Stretched and rolled out. Can really get by on just maintenance work nowadays which is good when time is limited.
Warmed up on sets of 5 at 60kg, 80kg and 100kg. Then it was time to crank it up a bit. Another set of 5 at 120kg then I did 3's at 140kg and 150kg. Then singles at 160kg and 170kg.
Was super stoked with the 170kg - Ass to grass and speed was pretty good, although there was a bit of a grind near the top lockout. 180kg is doable but steady as she goes! Backed off the weight and hit 140kg for 3 by 3, and a final set of 100kg for 10.
2 sets of 20 goblet squats with 32kg KB to finish. That and the set at 100kg count as cardio aye!!
Legs were smashed after that. Definitely a slow walk down from the 4th floor ha ha
