Pushing Tin - Paekakboyz Training Log
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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
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Mix of shoulders, back and chest tonight. Trio of us training.
KB waiters - three sets, all solid.
Set shoulders with KBs. 1min then 30sec rounds.
Flat bench. Warm up of sets of 6 at 60kg, 80kg, 90kg. Then 5 by 5 at 100kg.
Seated close grip row. Sets of 12-16 at 70kg, 80kg, 90kg. Working hard to stay upright and not sway during the rep.
Standing KB one armed press. 3 sets of 6 each arm. 14kg, 16kg, 18kg KBs.My legs and glutes have been equal parts swole and DOM'd today. Got my day after leg day swagger on... ie walking like an old man!!
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Quick workout tonight. Shoulders and chest.
Waiters x 3. One reset on left when some dude decided to walk in front of me. Tempted to drop the KB on him but that'd be a bit mean aye.
Standing wide grip press. sets of 6 at 40kg, 40kg, 50kg and 60kg.
Set shoulders next. 2 times through each arm with 20kg KB.
Bench press and push up combo. Warmed up on bench with 6 at 60kg and 80kg. Working sets were 5 by 5 at 100kg with 6 push ups after each set. Took a while to get into my work on bench today. But sets 4 and 5 were really smooth with good bar speed. Had enough in the tank to hit 10 reps on the last set, although I only managed 4 push ups. My triceps were dead by that stage.
Ran short of time so we did 3 sets of standing KB press (one armed). Sets of 6 each arm with 14kg, 16kg and 18kg KBs.
Good pump even though it wasn't the longest workout. While I'm still carrying more fat than I'd like, I'm feeling strong and slowly seeing bodyshape changes. Biggest killer at the moment is limited sleep and too many sausage rolls. Guys gotta have some vices aye!
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Did a light overhead squat and back squat session last night.
Tonight was shoulders and back.
Waiters
Military press
Wide grip lat pull down
close grip lat pull down
KB renegade rows.Did 4-5 sets from Military press onward. Got up to 80kg on the press, 2 clean reps and 3 spotted reps. Went reasonably heavy on the rest but we are trying to keep our opening 2 sets (after warm up) in the 10+ rep range. But not heavy enough that we are hitting singles, probably in the 4-5 range.
Can already feel it in my lats and core. Renegades are a fun finisher when you've done a lot of stuff that recruits your core! Won't train again till Monday. Might go for a walk or something.
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Good hit out tonight, Chest, shoulders and arms. Just two of us training - a nice change for tempo... ie shorter rest periods!
3 sets of waiters
Set shoulders and then hit bench press and press up combo.
Warmed up on 60kg for a couple of sets. Then working sets of 10 at 80kg, 90kg, 90kg, 90kg. Did 5-8 press ups after each set. Triceps were pumped!
Standing press next. Aiming for volume today. 4 sets of 10 at 30kg, 40kg, 45kg, 50kg. Good pace on these bad boys to make sure the gain train was in effect.
Finished up with preacher curls. 12/10/8 at 25kg, 35kg, 45kg. Ended up hitting 12 reps on the last set - mad pump! I'm not normally worried about hitting arms, but I enjoy it when I do... which way to the beach you ask!!?
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Back squats tonight. Good bit of warm up and mobility work beforehand. Nice to just focus on squats and keep everything improving.
Trained with one of the guys my PT works out with. He's just under 80kg and is a really good olympic lifter and (cough) crossfitter. Fit as fuck, mad form, and great power to weight. Did I mention he's 20? Fuck that guy ha ha
He was 5 by 4 hitting front squats at 89% of his 1RM - he follows some pretty strict programmes! That was 115kg so heavy stuff.
I warmed up through sets of 6 at 60kg, 80kg, 100kg, 120kg, 140kg. Then two sets of 3 at 150kg, 6 at 130kg and then two sets of 5 doing 3 sec pause squats at 100kg.
Nicely tired after all that. Can really feel it in my core after a heavy squat day. Lots of squishing going on!
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Leg day. Had a bug last week that wiped me out for a few days. But things were feeling pretty good today.
Warmed up and rolled out. Warmed up with sets of 6 at 60kg, 80kg, 100kg, 120kg. Working sets were 5 by 3 at 130kg, then 3 by 3 pause squats at 100kg. Had a couple of bro's and my PT knocking about and chiming in with advice.
Turns out my regular squat movement is pretty quick, and with heavier weights you can risk losing tension. Still was pretty fast after I tried to slow things down! But making the down and up movements more deliberate helps a lot.
Need to work in some OHS soon, that's the one exercise that needs some decent warm up and when time is tight... Have a bunch of accessory work I can do though, including the push press to get 'comfortable' with decent weight overhead.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Leg day. Had a bug last week that wiped me out for a few days. But things were feeling pretty good today.
Warmed up and rolled out. Warmed up with sets of 6 at 60kg, 80kg, 100kg, 120kg. Working sets were 5 by 3 at 130kg, then 3 by 3 pause squats at 100kg. Had a couple of bro's and my PT knocking about and chiming in with advice.
Turns out my regular squat movement is pretty quick, and with heavier weights you can risk losing tension. Still was pretty fast after I tried to slow things down! But making the down and up movements more deliberate helps a lot.
Need to work in some OHS soon, that's the one exercise that needs some decent warm up and when time is tight... Have a bunch of accessory work I can do though, including the push press to get 'comfortable' with decent weight overhead.
The problem with little kids is that they carry plenty of germs. It's also hell when they start kindergarten. But, builds up the immune system after that
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Think I've missed an update or two... did chest last night with some push press - wide grip styles as well.
Waiters x 3 - clean runs
Set shoulders
bench press. Warmed up on 60kg for 10, 80kg for 6. Working sets were 8-10 reps at 80kg, 90kg, 90kg, 90kg, 100kg. With a burnout set of 60kg for 20 at the end.
For wide grip we did two sets of strict press before moving to push press. Strict sets were 40kg and 50kg for 6. Push press was 60kg, 70kg and 80kg for 5.Got a PT session tonight, hoping to hit OHS but I'll be pushed for warm up time. Otherwise it'll be something to do with legs!
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Excellent hit out with PT tonight.
Got OHS moving and followed it up with a bunch of back squats.
I did about 10min of work on my upper back and shoulders - but was going in pretty cold. PT had a few tricks though, including widening my stance. That made for a smoother movement and it wasn't as demanding on shoulder mobility.
We did set of 5 at bar (twice) then 40kg, 50kg, 60kg. The working sets were 5 by 3 at 60kg, 70kg, 70kg, 70kg, 75kg. Took a couple of sets to get used to the wider stance. Still hitting good depth but not ass to grass. Will keep working on mobility though which help out either way. I'm feeling pretty good about knowing how each rep has gone - stuff like losing core tension, or not ripping on the bar for the whole lift. They won't cause a fail but it's just part of the checklist! as bad as a golf swing!
Back squats next up. Warmed up with sets of 5 at 60kg and 80kg. Then it was 5 sets of 8 at 90kg, 100kg, 110kg, 110kg, 110kg. Mean as pump after that. 8 reps is getting toward that cardio range! sneaky fucking PT ha ha.
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whoops, have managed 4-5 workouts since last update. Can't remember last week but wed was a PT session - volume back squats and working on widegrip push press. Body was feeling it today - esp quads! that's when you know your push press form is on point.
Bit of chest, back and shoulders tonight with the lads.
Waiters
Set shoulders
bench press - worked up to 110kg for 8, was well pleased
DB row/press - 40kg DB's - 2 sets of 6 each arm. These were pretty easy, which was good as we'd had a break on them for a bit.
Standing KB one arm press. 3 sets of 6 each arm. 14kg and 16kg KBs
Finisher - 22kg DB and 4,3,2 reps. Evil burn but managed to finish with pretty clean form.
3 45sec bridges and a 1min bridge to finish. -
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
whoops, have managed 4-5 workouts since last update. Can't remember last week but wed was a PT session - volume back squats and working on widegrip push press. Body was feeling it today - esp quads! that's when you know your push press form is on point.
Bit of chest, back and shoulders tonight with the lads.
Waiters
Set shoulders
bench press - worked up to 110kg for 8, was well pleased
DB row/press - 40kg DB's - 2 sets of 6 each arm. These were pretty easy, which was good as we'd had a break on them for a bit.
Standing KB one arm press. 3 sets of 6 each arm. 14kg and 16kg KBs
Finisher - 22kg DB and 4,3,2 reps. Evil burn but managed to finish with pretty clean form.
3 45sec bridges and a 1min bridge to finish.And here I was thinking you were just being lazy (or getting some much needed sleep)
Good stuff mate.
