Pushing Tin - Paekakboyz Training Log
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Good run tonight. Still breaking in the news shoes so I can feel some blisters coming along. Quite pleased that it wasn't too tough on the lungs. The pace was ok, not super fast but certainly quicker than I'd expected to manage this early on. The midfoot strike is feeling ok. Every now and again I feel myself going back to the heel strike. Just practice I guess. I kind of get the sense that once I'm going quicker the new style will be easier. I have noticed that there is more burn on my inner thigh above the knee (that teardrop thigh muscle right above the knee). I did do front squats last night so maybe that has something to do with it!
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Solid hit out tonight, still of the pace after the dose of flu the other week. Squats didn't feel like I was lifting bloody mountains (like last time!). Worked back up to 160 so that was pleasing. Bench is missing it's edge too - failing the last few reps on 100kg whereas I'd been managing 110kg a month ago or so. Good thing is it seems to come back reasonably quick. Funny how once you've got to a certain point you push a lot harder to get back there. Seated row was good and I threw in some cable curls as well. Inspired by RB I finished up with 3 sets of static holds aka the plank.<br />
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Saw Ma'a again today. Guess he doesn't like to head up to Exodus (lol the irony) gym where the canes/lions train. <br />
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Nice now that it's getting lighter, makes it easier to go for a run after work. Blister has gone so I'll be pushing a bit harder tomorrow - looking forward to it! <br />
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Have also signed up to biggest loser at work - we've got a bunch of us that are keen to trim down a bit. Some for sport (one girl does circus stuff) and others for vanity (beaches and bikini's!). I'm less worried about weight but def keen to get down around 15%ish body fat. Should be pretty cut if I can manage that!! Anyways it's cool to have that added motivation from mates at work. -
Good run tonight. Quicker pace that the other day - a blast for the lungs. I think the new shoes might be half a size too big. With new socks I think they initially felt ok but after a couple of runs they've stretched a bit. Luckily the shop gives a 30 day return policy!! should be sweet with the smaller size, but it's slightly annoying as I'll have to break in a fresh pair!
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Slightly sore knee today - just a faintest twinge. I wasn't as worried last night about a midfoot strike so the heel strike must have put a bit more pressure on the knee. But it was sweet as doing some light squats so probably more muscle soreness I reckon.<br />
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Chest was sore so it was a shoulders, DL, biceps, triceps night.<br />
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Standing press - 40kg6, 606, 606, 704.<br />
110kg DL's 3 sets of 10. Didn't get any pain in the usual place (left cheek!) so that was good. Concentrated on speed and pushing through with the hips. Good to get a bit of volume done too - my hands were in danger of getting sissy and smooth!<br />
Next was a core exercise I saw BBT ripping out in a AB video. Round the world with a 20kg plate. 6 circuits in each direction so each set is 12 reps/circuits. Three sets of those. You take it above and kind of behind your head so you get a really good twist through the midsection.<br />
Close grip bench for triceps - 60kg10, 808, 806<br />
Barbell dropsets for biceps. Went a bit lighter this time as my arms were noodles for a few days last time. 22.5kgfail, 17.5fail, 12.5 fail - twice through.<br />
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A run and a gym session on the cards for the weekend. Eating is going really well so I'm pretty stoked with how training etc is going. -
Shot bro!! Support/advice from ferners is a great motivator!<br />
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Plus you learn all these new training techniques, like getting a virus or being punched in the nuts by your kids! Now that is extreme training ha ha -
Kettle bell session tonight, followed up with high pulls aka cleans, front squats and clean and press. KB's kicked my ass - great cardio workout as well as brutal on the muscles. It's a good measure in terms of how many sets I can manage back to back. The supersets in the middle just kill me at the moment. <br />
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Front squat technique is coming along nicely, learning to rock back nice and deep without tilting forward. Flexibility of forearms/hands is still a work in progress. I can get the bar nicely tucked across the front of my shoulders but it's still a strain on my fingers/wrists. Won't be progressing to significant weights until I've got that sorted.<br />
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Have the weekly weigh-in for my biggest loser comp at work. I had lost 1% bodyweight last time around. Reckon I've dropped another 1kg or so. It's not my main focus (bodyfat reduction is the goal) but a great motivator! -
[quote name='Paekakboyz' timestamp='1345626866' post='305860']<br />
wtf? drops it after overhead press!!? What a douche! That can't be overly popular with the folks that run the gym<br />
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One of the gyms near me caters to Olympic-style weightlifters, it has lifting platforms, full-rubber bumper plates and competition barbells so dropping weights from overhead is almost encouraged.<br />
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I've never dopped weights from that height. I'm going there on Wednesday so I might do it just for fun. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/good2.gif' class='bbc_emoticon' alt=':good:' /> -
Run tonight - 3km or so at an ok pace. Swapped in my shoes for a slightly smaller size over the weekend. A much better fit now I've broken them in - my feet were moving too much in the bigger pair and that = blisters!<br />
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Midfoot strike is still a bit awkward, it feels more natural when I'm going a bit quicker so it'll get easier as I get fitter and can run quicker. No knee pain and the run actually loosened up my legs from the KB workout last night. No knee pain/twinges either! primo : )<br />
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Squat session lined up for tomorrow. All good!! -
I think planning a squat session for today was a smidge ambitious!! Walking like I've had a night in prison!<br />
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Still heading to the gym but it'll be chest and shoulders instead! Squats tomorrow (fingers crossed!). -
[quote name='Paekakboyz' timestamp='1346879175' post='309015']<br />
I think planning a squat session for today was a smidge ambitious!! [b]Walking like I've had a night in prison![/b]<br />
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Still heading to the gym but it'll be chest and shoulders instead! Squats tomorrow (fingers crossed!).<br />
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Great line. My legs are like rubber after the last two days, rest day for me! -
That's a hypothetical night in prison mind <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /><br />
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Anyways... Smashed out a short and sharp chest workout. Flat bench, incline bench, flat bench with dumbbells. Shoulders/arms were still pretty sore from KB's on Tuesday. I've been watching some Kai Greene vids - really like his mantra that he's a bodybuilder not a weightlifter. He talks about working muscles through a full range of motion and staying in control of the movement. He's a pretty funky chicken but it's great advice imo. Whenever I'm seeing my form get wobbly it's time to lower the weight and get focused.<br />
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Planning on a run after work tomorrow and now my weekend training mate (rather than my cellmate!) is healthy again we'll have a hit out on sat or sun. -
realy good workout tonight.<br />
- Weighted setups and hammie curls<br />
- Squats. 1406, 1606, 1606, 10020 - going nice and deep on that last set.<br />
- Dumbbell bench - with arms angled at 45 degrees rather than traditional press setup. 27.56, 306, 356, 406, 45*6 - picked this up off the web as a way to break through a weight limit on bench. 4-6 weeks of only dumbbells then back to traditional bench. The 45 degree angle means you avoid loading your shoulders.<br />
- cable flies, 3 sets of 8.<br />
- Swiss ball and medicine ball core workout - where you throw the ball at a upright trampoline - that was a bit iffy till the balance/aim came together!!<br />
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Training is going well at the moment. Feeling strong and restricting myself to a couple of runs a week seems to be working - no knee pain so that is awesome.<br />
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Great start to the week!
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Mean squats mate....jealous!<br />
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Got me all inspired for legs tomorrow - might just keep it to squats, lunges and calves.<br />
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Been working on squat technique a bit at home and doing face to wall bodyweight squats. Good way of ensuring hips to back on the descent, otherwise knees hit the wall. Gotta keep chest up too, otherwise headbut the wall! -
Get amongst it bro! that technique work will def help, new meaning to hitting the wall!!<br />
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Last 5 of the 100 set were on legs of jelly - 10 are no sweat, next 5 the burn hits and the last 5 are all about concentrating on form and not bailing out.<br />
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I think I've been reading too many of Bart's lunge and Kirwan's Xfit threads... I've got the idea of 100100 in my head, done in sets of 10 then down to 5's over a loooong workout. Will try out 50100 sometime soon just to establish how stupid the idea of 100*100 is! I warm up on 140 so if I'm cranking into the hundies without the heavier sets I reckon I'd get into the 60's/70s before I died. Trick would be to stick with 10, 10, 10 etc rather than go till failure on the first set. -
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Yeah the squatting is going all good lately <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/good2.gif' class='bbc_emoticon' alt=':good:' /> Another couple of workouts and I'm going to be increasing weight - will drop the reps on the middle sets to avoid poor form. Managed a single rep at 200kg a while back but I felt that for a few days afterwards! Next goal is get comfortable with multiple reps at 170 then 180. Will give my 1RM another crack in a couple of months.<br />
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Chest feels super pumped today as well - the 45 degree dumbbell press (lying flat but arms are at 45degrees rather than trad bench setup) seems to work a treat. Could probably go straight from that exercise to shoulder work with no issues at all. Wind aside we've got some sun in Wellies today so I'll be off for a run after work. -
I guess you mainly (solely) do your squatting at your Xfit classes?<br />
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What volume/weight combo are you doing? Throw up your reps/sets/weights and the combined knowledge of the Oversize gang will go to work!
