Pushing Tin - Paekakboyz Training Log
-
Good workout. Now that my running (fingers crossed) is starting up again I've decided to go a bit lighter on DL's and focus more on volume. My grip strength is really coming along which is cool. 4 sets at 120kg and no problems holding on. Mixed core work, rippers and extensions. Bench was tough but good as well. Managed a full first set then two more sets with a spotter. Was fading on rep 5/6 out of 6 so pretty happy with that. <br />
<br />
Got a run lined up for tomorrow evening and then another session on sat morning. All go!! -
Extended workout tonight. Now I've got two variations for each day (DL's or Squat focused) I've gone a while between some exercises. Squats were pretty good 120, 150, 140. Thinking about trying for my 1 rep max sometime soon. Def before Xmas! Checking out some calculators it looks like 172 would be my target lift. <br />
Did some shoulder work and was really pleased with how much I've improved. I hadn't done these exercises in around 6 weeks or so (had replacement ones) and I dealt to them. Third set would bring the pain but I was surprised that I could knock out some PBs on them. I've been working in shoulders nearly every workout so its paying off.<br />
<br />
Knee has still been fine with the running. Looking good! -
Even longer workout this morning. All that pre-WC final energy!! DL's shoulders, bench, leg press, biceps, abs and a few other bits and pieces. Nicely worn out now and ready to eat and get on the piss!!
-
Low motivation day today. Did get to the gym but didn't do a full workout. Concentrated on 4 exercises and just tried to get stuck in. Once I warmed up I got into it. I think my post-WC hangover continues! Ah well I've got a big session planned for sat morning with my mate. That will sort me right out.
-
Big DL session with my mate this morning. Sets of 8 between 100-140 then moving to 4 reps and increasing weight. Finished up with 3 lifts at 160 and 165. Was stoked to edge up to 165. Had a failure on 170 but was a bit knackered by that point. FIrst time using straps and while they are great for grip they changed how I hold the bar. The straps make it thicker so it just feels different. Practice will see putting them on and using them a lot easier. A good workout.
-
DL's some core work, bench and bicep/triceps tonight. Stuck around 120-140 for the DL's and concentrated on volume. Bench was really good - knocked out 3 sets at 105kg without a spotter which was cool. Next goal is 110, tempted to try for my max one rep lift as well.
-
Saturday morning workout. Decline bench, dumbbell pullover, flies, seated shoulder press and front lifts. Still a newb with decline bench so I'm working on the technique - almost feels like I can lift a bit more than on standard bench though.<br />
<br />
Good start to the weekend. -
our trainer does not like the decline press, reckons it doesn't target the chest enough apparently, brings shoulders into it too much. <br />
<br />
agree though, reckon you CAN do more on the decline from when I used to do it.<br />
<br />
just a FYI moment!! -
interesting - it kind of feels like a shorter lift? a bit odd but good for a change. Arms and back are still burning today - triceps and the back muscles just under my shoulder blades ache. In that good - smashed em at the gym - way though!<br />
<br />
Apparently we are doing a bench workout focusing on power/speed that utterly messes your central nervous system up.. lol sounds like fun! -
Primo squat session tonight - cranked out 155kg easy as. I was stoked, had hit a wee bit of a plateau but I'll be giving 160+ a crack next week. Bench was solid as well, knocking out 105 without a spotter. 110 up next. I reckon the extra saturday workout I've been doing with my mate has pushed things along. Really enjoyable mixing things up, even if there is a fair bit of pain afterwards!
-
Sweet as! you are far closer to my weights than I am to your body fat %!! <br />
<br />
I would like to point out all my sets are 6 reps ; ) and I ALWAYS finish my sets lol.<br />
<br />
The improvement has been perfectly timed to fire me back up for training over the Xmas holidays. We aren't away too much so I should be able to keep things cranking along. -
Right, I have 3 cubic metres of topsoil to move tomorrow. To prepare I'm off to the gym tonight and tomorrow morning!! Have been totally knackered this week so I've only made it to the gym once. But I've seen some good improvements of late so I'm not worried about the motivation tapering off.<br />
<br />
DL's, core and arms tonight. Due to the gardening work I've got lined up for the weekend I've shuffled the bench workout from hell from this weekend to next weekend. Didn't think it'd be a good idea to mess myself up and know I'd be heading home to several hours of hard yakka! The beers will taste sweet tomorrow evening! -
Did a lite version of that power bench session today. 70% of your 1RM in sets of 3 reps. Focus is on power and speed of the bar. Fast enough to get that clink noise at the top of the lift. We did 12 sets with 45-60sec breaks. I wasn't really sure what my 1RM was, managed 120 several months ago but reckon I might shift 130. Will have to check that out soon. We'll try this exercise out for real in a couple of weeks. Interested to see how I'll feel tomorrow, not sore at all at the moment... lol we'll see!
-
[quote name='Paekakboyz']interesting - it kind of feels like a shorter lift? a bit odd but good for a change. Arms and back are still burning today - triceps and the back muscles just under my shoulder blades ache. In that good - smashed em at the gym - way though!<br />
<br />
Apparently we are doing a bench workout focusing on power/speed that utterly messes your central nervous system up.. lol sounds like fun![/QUOTE]<br />
<br />
Whats the programme? -
Programme? just for that bench exercise or overall?<br />
<br />
That bench routine is 70% of your 1RM in sets of 3 reps. You are looking for bar speed and explosive power. We ended up with 60 odd sec breaks but the idea is to be doing a set, have a 45sec break and then back into it. You complete somewhere between 12-15 sets in total. On reflection I was going too light on the weight. But I don't have a current 1RM so that's something to sort out soon.<br />
<br />
Alternating between power/speed workouts and heavy lifting workouts seems to be an approach that pays off. I'll probably cycle one of those in every 3 bench workout.<br />
<br />
So I'd be looking at:<br />
105kg63<br />
105kg63<br />
85kg (if I use my old 1RM of 120kg)312-15<br />
<br />
I've had this approach work well for improving my squats as well. If I go for lower weight/higher volume on any of my main exercises (bench/DLs/Squats) then I aim for speed and power rather than lifting at the same pace and trying to do 20+ reps. The extra pace means you might only get to 12-15 but you are just as farked!! -
Stoked! knocked out three PBs last night.<br />
<br />
Squats 1406, [B]160[/B]5, 1406, 10016 - may have been able to get the 6th rep in at 160 but I was really pleased with 5 reps.<br />
Standing barbell shoulder press - Up to 50kg*6 for 3 sets now. Pretty sure the seated (arnie) shoulder presses have led to the improvement. <br />
1RM on bench is now 125kg, I can manage 2-3 at 120kg but 125kg is very challenging!! next goal is 130kg - that's got a nice sound to it.<br />
<br />
Recently I've been doing a heap of work in the garden, landscaping, building garden boxes etc. It's been great to put all that gym work into action, no issues at all with digging, lifting etc. All good!! -
good squatting. I squeezed out 3 at 160 yesterday, but was not quite full depth, so they can't count....!<br />
<br />
HOpe my new programme still has low reps and squats involved - it should, but never know with our trainer, might be leg press machine this time out...<br />
<br />
and love when you're getting to your max weights on BP. You add those two tiny plates, the 1.25kg jobs. Me and Curil usd to call them 'washers', as by the 20kg palces that's what they look like. Anyway, amazing that you can be benching, and youn add two washers, and then you can't lift that bastard weight!! I used to slip them on to the bar when the big fella was sticking at a weight - then he'd think that he's lifting whatever, but he's lifting whatever plus 2.5, and would be away again.<br />
<br />
We used to train that you'd have to qualify to increase your weight - do your three sets at 8 at a certain weight before you could increase you poundages. I always used to qualify onto Cyrils weight, and then invariably a week later he'd do his 3 of 8, and move ahead of me again. Used to be great chasing all the time!!<br />
<br />
enough already - well done on those weights - jealous!!
