Pushing Tin - Paekakboyz Training Log
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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! -
[quote name='Paekakboyz' timestamp='1347313280' post='310106']<br />
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!<br />
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I don't programme the strength work, but it generally works out I squat once a week and it's usually geared towards improving the best weights for 5, 3 or single reps. That's achieved with a few warmup sets, then you take five sets to reach a target. So you sort of cycle back to the 5 reps again after a few weeks, and inbetween you have the 3 and 1.<br />
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With my other lifts, that's returning steady gains, no problem.<br />
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On top of that, is the volume you get from WODs. These are generally lighter weights but at a higher volume of reps (can be as much as 100). WOD squats are usually Overhead Squats, Squat Cleans, Squat Snatch, and stuff like that. Very rare for the vanilla backsquat to be there. Many, many WODs with "air squats" with just body weight squats. These have millions of reps <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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So the legs are getting plenty of work with the squat action, but it's seems to have stalled getting the weight higher in the strength component. WODs are getting easier, and closer to being completed unbroken (Thrusters and Overhead Squats in particular, 21 reps at 45kg).<br />
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Make sense of that <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Hmm where do you 'fail' in terms of technique when trying for more than 120 or multiple reps of 120? are you folding over (could be core or bar position) or just can't bring your hips through to straighten up? From the sounds of it you might not be doing enough volume near 120. From previous yarns I know you workout in flat shoes which is perfect for squats/DLs... do you feel your heels lifting at all when you are going heavy?<br />
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Perhaps get your trainer or that super kid to take a short vid of you lifting at or near 120? that would let you see how things are moving and if your form is getting shaky with the heavier weight. Could even post in your thread!! I've seen that done in a few lifting sites, pretty cool to see how people go about their lifting.<br />
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I guess Xfit does make it a bit tough to add extra lifting in. You don't want to wreck yourself before a WOD and I don't know how much energy you'd have afterwards to do extra work either! -
Video is a good idea, I'll have a look at that the next time it comes up. So is the volume call, I can sneak in a weight lifting only session somewhere during the week. <br />
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It's hard to explain what's going wrong, but I'm trying to start the movement up with the hips but it feels like I'm going straight up with my legs. More like I'm standing up bent over, then straightening my back. Trainer said its not that obvious, but typing this out I'm wondering if my core is letting me down. <br />
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As for the WOD, I don't mind hitting those a bit wrecked. You have time to recover a bit as you warm up for it, so when I go for the PB it's as much as I can do. I don't find five sets too bad for that.
