Pushing Tin - Paekakboyz Training Log
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Got through some good work tonight. Weighted step ups and hammie curls on swiss ball. Supersets of squats with a bridging exercise on a bosu ball. 6120, 140, 145 then 20100 to finish up. Still a ways off hitting my stride but felt a lot stronger squatting today. Bent over rows, standing shoulder press, rotator cuffs, reverse woodchops with 10, 15, 20kg - 6 reps each side. Then finished with a 2 speed sets on bench @60kg. Warmed down on the rower - 1000m at a leisurely pace to loosen up.
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decline bench session after work - sets of 6-8 at 80, 100, 105, then two sets of 2 reps at 110 and 120. Still a newbie on the decline but it was a good workout. Far less pressure through the shoulders. Pretty happy to hit 120! We have a DL saturday session planned. That's it. Just DL's lol. Not sure if I'll be able to walk out of the gym afterwards.<br />
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Squats, shoulders, core and arms tomorrow. Starting to get things moving again which is good. -
weighted steps, hammie curls on swiss ball. A solid squat session with a lovely 20*100 set at the end... wobbly pins!! Reverse woodchop, bent over rows, standing shoulder press - rotator cuff work. A couple of sets of curls and seated row to finish up. Looking forward to DL hell on saturday!
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Boom 170 in DL today. Stoked as that is a PB. Managed 165 last time (late last year). Very pleased. Stated on 100 and worked up in 10kg increments. Reps started out at 8's then 6's, 4's and down to 1 for essentially the 1RM. Primo
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I need to get a shitload more weights, as my workouts are not really designed to increase how much I am lifting (as I am maxed mostly with what I have) but will have to wait until I get back from the UK in July!<br />
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Putting up some good numbers though Paekak!! -
As I think I said to TR at one stage it is amazing how farkin expensive weights actually are to buy. I was lucky in that I inherited the bench I have from my mate who lived across the road and once I changed his shitty bar I was sussed. The most I can fit on the bar while deadlifting is 150kg ( including the weight of the bar ) but I get round this by adding bricks on the end in pak n save bags ( good for attempting big single lifts ).<br />
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One day I should really chuck a video up cos it does look absolutely ridiculous. -
yeah bro that would be gold - You do live in the hutt aye!! ha ha<br />
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Had been thinking about putting the gym off all day - one of those meh days you get. Did manage to drag my ass to the gym and had a really good workout. Squats are sneaking back up toward 160/165 - managed 1406, 1506, 1556 and my semi regular 10020 to finish up with. Brutal. Had made good progress on shoulders recently and thought I'd have a crack at 60 for standing barbell press. Boom - smoked it for two sets of 6. Did my last set at 65kg! that is big news in Paekak land ha ha - shoulders have tended to lag behind but the hard work is paying off. Reckon I could manage a set at 70 too. And that's supersetted with bent over flies too. Bench was ok - cranking 100*6 for 3 sets on flat bench. Shoulders/upper back was poked by that point though so good to just finish three full sets.<br />
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Saturdays bring the pain workout is going to be pull-ups. All kinds, for an hour! oh the joys ha ha -
Lol, don't know where I got that impression ; )<br />
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45min of pull ups this morning. Wide grip and also some close grip using the seated row grip thingy over the pull up bar. Untold sets - started out managing 5-6 which soon fell back to 3-4. Once we were failing after 1-2 we went and continued on the weighted pull up machine (with the counter balance) - did another 5-6 sets! arms and back were super pumped afterwards. Gonna be very sore tomorrow. -
[quote name='Paekakboyz' timestamp='1335658225' post='283293']<br />
Lol, don't know where I got that impression ; )<br />
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45min of pull ups this morning. Wide grip and also some close grip using the seated row grip thingy over the pull up bar. Untold sets - started out managing 5-6 which soon fell back to 3-4. Once we were failing after 1-2 we went and continued on the weighted pull up machine (with the counter balance) - did another 5-6 sets! arms and back were super pumped afterwards. [b]Gonna be very sore tomorrow.[/b]<br />
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I'm glad after assuming I lived in the Hutt <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /> to paraphrase Obi Wan Kenobi, "The Hutt is a wretched hive if scum and villainy" -
Solid shoulder workout tonight. two different seated press variations, shrugs, cables, and a run to warm up and a bit of cross-trainer to warm down. Back is still knackered after the pull up madness on sunday. Rest day tomorrow, might sneak in some cardio if the weather plays ball. Planning another PT session soon - to brush up on form and get a bit more advice about eating etc.
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Biceps got hammered tonight - lots of barbell work as heavy as we could manage. Reps at 50 and 40 to start with. Then we did drop sets - reps till failure through 35, 27.5, 12.5 - it's the last set of 12.5 that absolutely kills you. Finished up with cable curls.
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Chest and a bit of back for today's session. decline press 1008, 1106, 1203 - was stoked to knock out an extra rep at 120. Moved to dumbbell bench press. 406 for 3 sets. Last set was mucho shakey and I flaked on the 5th rep. Did some more wide grip pull ups, several sets of 2-3 reps. Back is still knackered after the big pull up workout last Sunday! Legs and shoulders lined up for Sunday. Seeing the PT next week so it'll be good to pick up some new stuff. Quite keen to start learning the clean and press and clean and jerk.
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Good session at the gym tonight. Worked back up to 160 on squat - managed a couple of reps, then back down to 150. Still a wee bit off the pace but improving. Standing shoulder press was primo - cracked a set of 670kg so I was well pleased with that. 665 and 6*60 to finish up. Bit of core work and finished on bench - shoulders were knackered but obviously I finished my set(s). Got the PT lined up for thursday night so that'll be good.
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Got dealt too by the PT tonight. Asked for a Kettle bell based workout and to start learning to clean and press. Result = smashed!! But it was awesome, just what I was after.<br />
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All done with a single KB to work on balance and co-ordination. Ran through a number of exercises to start with. Two sets of...<br />
KB deadlift/clean <br />
KB swings<br />
Step ups (tucked in your elbow, held against chest)<br />
KB front squat - tucked in your elbow, held against chest. Other arm held out. Bloody tough!<br />
KB snatch<br />
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Then he got me doing consecutive sets of the following. Two full cycles. 6 reps for each side for each set. It was prep for the three key movements for the clean and press.<br />
Swings - same as before<br />
Kettle bell front squat - again this was a killer.<br />
Kettle bell snatch. Need to swing, drive through the hips and snap your arm up to get the KB to 'fall' nicely against your wrist. It's a double timing exercise, tricky to begin and when I was getting knackered.<br />
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Then we did front squats - really need to improve my flexibility. To begin with my wrists were sore as hell. Then I realised you only need fingertips on the bar to hold it in place. Something to work on!<br />
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Finally we did clean and press. Started with cleans only then added the press motion. PT said you just continue to improve your technique on this - you can always get smoother, faster bar speed, more explosive. Which is cool as I like that aspect of working out, getting the form as clean as you can.<br />
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I was pretty good on the clean motion (pretty much a DL) but I tended to muscle up the weight into the press rather than having that really quick explosive motion (where you get under the bar). Plenty to work on!<br />
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Took just over an hour and I was farked! Great stuff though. I'm going to see him once a month for the rest of the year, really great value and it helps heaps with goal setting.
