Pushing Tin - Paekakboyz Training Log
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[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 />
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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 />
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Whats the programme? -
Programme? just for that bench exercise or overall?<br />
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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 />
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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 />
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So I'd be looking at:<br />
105kg63<br />
105kg63<br />
85kg (if I use my old 1RM of 120kg)312-15<br />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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enough already - well done on those weights - jealous!! -
Chur bro!! I totally subscribe to that approach on increasing weight. I hadn't officially got to 105kg until I could do 3 full sets without a spotter. That transition period where you need a spotter on the 2nd/3rd sets is the in-between. Stronger than your previous weight but not quite 100% at the new weight.<br />
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lol I like that talk of washers (and being sneaky!) - it's actually pretty cool to think you can get right down to the 1-2kg that make the difference. As soon as you can actually move the bar you are in business!! I'm double stoked with bench as I go right down to the chest, not a handswidth above (like I used to) or the really shallow bench press you see some guys doing. Funnily enough it's my biggest bugbear at the gym, I can ignore poor form/technique but seeing guys with 120kg on the bar and doing really, really shallow bench just seems a waste of time. It's not like they are doing variations like close grip for triceps or trying to work on loading the shoulders either. Ah well rant over : )<br />
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Now I'm training with a mate on saturdays I can go harder - he just did 200kg for 2 on bench which means I've got a fair way to go to catch up! In spite of the ludicrous weight he can shift he is a safety first kind of trainer. Means I don't blow a gasket trying to keep up but I'm still seeing progress. -
[quote name='BartMan']ditto - I have always been a 'to chest' bencher, and quietly chuckle when you see half pie reps! And bloody hell - 200, don't think I have ever seen anyone do that in the flesh, madness.[/QUOTE]<br />
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The heaviest Ive ever seen anyone bench was De Malmanche pushing 1-2 reps at 220 kgs in a pre match pump session. He needed something like 4 spotters in the different positions just in case. Ive been trained a mixture of down to the chest, or down to the point where the arms are at 90 degrees. -
DL's, core, bench, back and tricep/biceps tonight. Deads were pretty good. It's definitely getting warmer! sweating like a bastard after the workout tonight.
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[quote name='Paekakboyz']DL's, core, bench, back and tricep/biceps tonight. Deads were pretty good. It's definitely getting warmer! sweating like a bastard after the workout tonight.[/QUOTE]<br />
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Always a sign of a good work out though. I don't know why but I always feel like Ive had a decent work out and feel better when I walk away from a session drenched. -
If you are doing those spin/RPM classes you certainly end up in a puddle!<br />
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I try and keep my workouts under 50min so that means I'm working away at a decent clip. If I ain't sweating much I can't be working hard enough!<br />
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Really seeing some improvement in DL and back strength. I'm using straps now but only for when my grip starts to go (seated row) or when I move to 150+ on dead lifts. WIll be good for dumbbell shrugs as well. -
Spin makes ya sweat like nothing else eh but I still manage a fair drip during my normal workouts. Especially the caffiene fuelled ones. 50mins is a good target eh. I usually try do that but have the odd saturday workout where I have just lost track of time and well over an hour has clocked by. Morning workouts are always bang on 50mins.
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It is nice to take a bit longer sometimes. My saturday workouts are normally just over an hour. I'm just not a morning person when it comes to weights etc. Cardio is fine but I am much better at pushing tin in the afternoon/evening.<br />
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Sounds like I have a mean legs workout sorted for this saturday. Probably leg press, front squats, hammie curls and perhaps some calf work. lovely!! -
Bit of a rough workout tonight. I've been away for work a bit so the schedule has been pretty hectic. Managed 160 on squats but was certainly a bit shaky. Bench was pretty iffy too. Man it was hot in the gym - definitely need to get better with my hydration, was dry as a bone afterwards!
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Much better workout tonight. DL's were solid, shoulders, biceps, core work and seated row. Again it was fricking hot, sweating like a sweaty thing. Lining up for another sat morning workout. I think we are focusing on legs, leg press, etc. Should be good! Def feel like I'm getting my mojo back.
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Mean day of activity. Gym session this morning. Tried front squats for the first time - pretty cool but I need to get used to the bar placement. Right on your throat is a bit uncomfortable!! Did some work on calves and hammies. Finished up with some barbell curls. Then the real work started! Trailer load of mulch shifted to the backyard then another load of pea metal. 20-30 wheelbarrow loads later I had a nice wee burn in the legs! great to have some awesome weather to work in.<br />
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Hopeful I'll be ok for a run tomorrow - although the test cricket is more likely to stop me than tired legs. -
An up and down session today. Couldn't be arsed initially but I got to the gym and got stuck in anyway. Squats are coming along nicely - accidentally did 7 at my max rate when I normally do 5-6! was stoked that I didn't wipe out, might have even had another rep in me. The downside of working out alone is missing a spotter - I'd probably be a bit more aggressive about how fast I try and increase weight. Far easier if there is someone to catch the bar for you!<br />
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My mistake was doing to much work on my shoulders before bench press. I realised after my workout I've been loading shoulder exercises before I get to bench. lol that's a bit of a fail, pretty sure the last time I did bench first I was sweet at my current weight. <br />
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Back and triceps took a beating. Arms were so sore I could barely carry my bag home! -
and will likely be finished by tomorrow!! what a horrid first session! I actually feel sorry for our guys, they just aren't up to it. Talented bunch but something crucial seems to be missing.
