Pushing Tin - Paekakboyz Training Log
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KB's = pain and oxygen deprivation!! Really good workout tonight. Starting to get the hang of things now - esp the swing and snatch. Clean and press is getting there too. Still way too inflexible to get into proper front squat position with the bar. Stretching out forearms and wrists but it's a work in progress.
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Back at the gym after a (mild) dose of man flu.<br />
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Squats were very good - 1406, 1606, 1506 and 10020 to finish, Had a wee wobble at the bottom of the last rep at 160kg but all that practice got me through. Drove down through the heels and up she went. By going for 6 reps in each set I probably work a bit within myself. Thinking about having a crack at my 1RM for squats, but I haven't tried anything above 165kg before - for a single lift I think I could manage 180 or so but I'd be nervous!! With bench you have a spotter and on DL's you fail when you just can't pick the bugger up. Squats are a tad trickier to bail out on! <br />
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I hit bench next for 1006, 1104, 110*4. Really pleased with the reps at 110. I was doing 2-3 reps on decline @125 early last month so I thought I'd have a crack at 110 today. Funny how those little breaks work. Probably helps that I'm around 103kg at the moment - I also think the KB work I've been doing has improved shoulder strength too.<br />
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Standing shoulder press 60kg for 6, 4, and 4. I'd already done bench so shoulders were a bit knackered. Finished up with some dips, core work and guns. -
Back workout today - just two variations of seated pull downs, heavy as we could go. Def going to be sore tomorrow!
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Yeah it's pretty good! we did another back session on sunday. Lots of wide grip pull ups, close grip pull downs, High volume DL's at 110kg and bent over row. I was slack as last week. Away for work later this week so keen to get in a couple of workouts. I can hear the kettlebells calling my name!
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Kettle bell hell tonight. Fark I was blowing something chronic!<br />
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Def getting the technique down now, lets you work a bit smarter but the last reps for each set still get a bit wobbly.<br />
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Clean and press is going well too. Bar speed is much better now. Still too inflexible in wrist and triceps to get into proper front squat position. That'll come in time, just need to remember to add stretches when I'm doing a different workout.<br />
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Away for work so next workout is lined up for sunday.<br />
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good stuff -
True! Did shoulders and a bit of KBs today - well knackered by the end of it.
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200kg squat tonight!! oh yeah! Super stoked to reach one of my goals. I'd been planning on trying for my 1RM on squat this sat but I decided to have a crack tonight. I'd decided to ditch my shoes and squat in my socks - it really helped. I felt way more solid than in shoes with cushioning in the heels.<br />
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Warmed up on 130 then straight to 160 for a set. Then I went up 10kg for single lifts until I was knocking on 200. 190 was pretty solid so I decided to have a go at 200kg and it was sweet!! I was tempted to add a bit more but I decided to wait till I've got a spotter on hand. Safety first lol!<br />
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As Ice Cube said, it was a good day! -
doh, the last squat session has left me with tender archilles tendons! a bit sore so I've avoided any leg/DL/Squat work for the rest of this week. Took nearly 2 days before they felt sore but the last thing I want is an injury!
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Excellent session with my PT tonight. Haven't walked out of the gym that smashed for a bit!<br />
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Kettlebells supersets. 3 exercises done one handed then swap and do them again with the other hand. All 6 reps, swings, front squats and swing and press at 24kg. Three sets in total, brutal!<br />
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Moved on to high pulls with barbell, moving into clean and press. Just working on speed and technique. 50-60kg and reps of 6 for the high pulls and 3s for the clean and press.<br />
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Finished up with a dumbbell superset. 20kg dumbbell in one hand with your arm extended so you are pushing it toward the ceiling. Then you walk the length of the gym and back again - works through shoulders etc. Then 6 reps of one arm close grip bench while lying on the ground. Repeat for the other arm then a set of cable flies to finish. Do that 3 times and you've had a glimpse at the pain I was in today!! <br />
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Just what I want from my PT - brutality! Had a yarn about my latest squat achievement, he was well impressed which was super cool. When you make those good lifts its nice to have someone around to celebrate with! the wife just says, that's nice dear! -
[quote name='Paekakboyz' timestamp='1341817469' post='296871']<br />
Excellent session with my PT tonight. Haven't walked out of the gym that smashed for a bit!<br />
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Kettlebells supersets. 3 exercises done one handed then swap and do them again with the other hand. All 6 reps, swings, front squats and swing and press at 24kg. Three sets in total, brutal!<br />
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Moved on to high pulls with barbell, moving into clean and press. Just working on speed and technique. 50-60kg and reps of 6 for the high pulls and 3s for the clean and press.<br />
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Finished up with a dumbbell superset. 20kg dumbbell in one hand with your arm extended so you are pushing it toward the ceiling. Then you walk the length of the gym and back again - works through shoulders etc. Then 6 reps of one arm close grip bench while lying on the ground. Repeat for the other arm then a set of cable flies to finish. Do that 3 times and you've had a glimpse at the pain I was in today!!<br />
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Just what I want from my PT - brutality! Had a yarn about my latest squat achievement, he was well impressed which was super cool. When you make those good lifts its nice to have someone around to celebrate with! [b]the wife just says, that's nice dear![/b]<br />
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Good work Paeks. 200kg, 300kg or whatever, it's just numbers to them aye pal ! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/mocking.gif' class='bbc_emoticon' alt=':mocking:' /> -
Quick visit tonight. Deadlifts and bench. Probably going to work on chest on sat, not as sore from my PT session as I thought I'd be. Sweet!
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Good hit out tonight. Warmed up with box step ups and Swiss ball hammie curls. Then straight into box squats. 1008 warm up, 1406, 1606, 1406 then 10020 as fast as I could go with good form. Bench next, 1105, 1104 then 1006 to finish. Some bicep drop curls with barbells - a brutal way to get pumped! reps till failure on 25kg, then 17.5kg then 12.5kg. Arms are screaming by the end! Finished up with a few sets on seated row.
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Had a sore knee over the last few days - probably overdid things with squats lately. My KB workout has quite a bit of squatting and front squats too.<br />
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Hopefully it comes right quickly without needing medical attention. It doesn't hurt all the time, just through a couple of ranges of motion. Will take it easy on the legs until it feels better or I get it looked at.<br />
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Got a chest/arms day sorted for sunday so I'm toying with taking tonight off... an invite to the pub for a couple of beers has nothing to do with it! -
Not good to read this. I've had leg strains, and I'd say give it a week with rest and ice and hope it clears up. Last thing you need is for it to become chronic. Actually, give it a month if need be-you've got a tough PT and the great thing about KB workouts is you can tailor them to avoid straining the knee. Good luck on a quick and full recovery.
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Knee seems to be coming along nicely. Barely any pain now, going to wait another week or so then ease back into legs etc. <br />
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Chest and tricep workout today. Flies on swiss ball, overhead tricep extension (lying down), seated flies (machine), close grip bench, tricep pull downs. Kackered. -
I've rebranded lol!<br />
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I'd never figured out how to change the thread name. saw JK's change, had a tutu and worked it out : )<br />
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Interesting to look at workouts I was doing back in 2010! Very different to the stuff I'm doing now. Pretty cool to look back now and then : )
