Pushing Tin - Paekakboyz Training Log
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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. -
[size=4][font=arial,helvetica,sans-serif]I have a similar issue Kirwan - end up finishing the squat with a good morning type movement. Its pretty common from what I understand, especially those who can deadlift better than they can squat. [/font][/size]<br />
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[size=4][font=arial,helvetica,sans-serif]A problem many lifters face is collapsing near the bottom of the lift, meaning that their chest will fall, their hips will rise, and they will be forced to do a good morning to get the weight back up. The simple fix is to squeeze your upper back together as hard as possible. You will notice that this creates an arch in the lower back as well as making the chest come up and forward. Similar to the proper starting position in the bench press. Focusing on keeping your upper back locked together as you descend will keep your chest and head up at the bottom. You can then use your hip and leg strength to drive out of the hole and not your lower back.[/font][/size]<br />
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I've been trying to do this specifically at the moment and did it this morning whilst doing box squats. Seemed to work quite well.<br />
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Also try doing face to walls body weight squats at home and you simple do you squats with your feet about 2inches from a wall. The key is supposed to be that your knees dont touch the wall but for us its probably more about ensuring the head doesn't touch the wall.<br />
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This vid shows it (probably much worse than what you or I are doing it though)<br />
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[quote name='Kirwan' timestamp='1347357620' post='310333']<br />
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, [b]but I'm trying to start the movement up with the hips [/b]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.<br />
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Made mention of that in Simon's thread - I think of hips coming forward rather than up. Only a small difference and in the end you are straightening. But the snap forward with the hips drives them under your upper body which helps avoid that hinge.<br />
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My PT gave me a really good tip about activating my hips before the lift.<br />
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Imagine you have a length of papers towels rolled out and you are in your squatting stance on them. Just before you start the lift you want to twist your heels outward as if you were trying to break the towels apart. That action of tension through your ankles gets your hips 'activated', you should feel it a bit through your glutes and outside of thighs (lol this is hard to mimic at your desk!).<br />
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So my targets as I squat are<br />- bar position - shoulders/upper back flexed<br />
- lead with your butt on the way down, chin up and strong through lower back<br />
- Pause etc at the bottom<br />
- Heels/Ankles tensed (can feel it in the hips). I find it helps me to keep my heels down too<br />
- Drive through your heels and snap hips forward while staying strong through the back<br />
- Rinse and repeat!<br />
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Working on triggers or an awareness of identifying if my setup/form is correct has been the biggest factor in improving my squats and confidence with heavier weights.
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Been away for a few days. Was keen as to crack back into training.<br />
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Hammie curls, weighted step ups. Squats. 1406, 1606, 1703, 1802, 1902, 10015. Was feeling good today. Reckon I was collapsing a wee bit at the higher weights. More core work should sort that out. Dumbbell bench 306, 356, 406, 452, 306. Seated row 806, 956, 856, 5012. Hammie curls on machine - two sets each side. Then back to core - 20kg round the worlds, 2 sets of 20. Then 21min planks. Had the bloody shakes in the last 10sec of each set!<br />
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KB's tomorrow - got a mate coming along who hasn't been doing weights for a while. Won't be too mean to him! -
Kettle bell workout tonight. Def seeing an improvement in fitness/endurance. Still coughing up lungs after each superset but it's more cardio now than lactic acid. Front squat form is coming along nicely. Still struggling a bit with finger/wrist flexibility to lock the bar - not keen on the crossed arms stance. Esp as I'm trying learn the clean and jerk properly!<br />
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Run tomorrow night - knee isn't giving me any grief which is great. Keen to start going for longer runs over the next month or so. -
[quote name='Paekakboyz' timestamp='1347753911' post='311317']<br />
Been away for a few days. Was keen as to crack back into training.<br />
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Hammie curls, weighted step ups. Squats. 1406, 1606, 1703, 1802, 1902, 10015. Was feeling good today. Reckon I was collapsing a wee bit at the higher weights. More core work should sort that out. Dumbbell bench 306, 356, 406, 452, 306. Seated row 806, 956, 856, 5012. Hammie curls on machine - two sets each side. Then back to core - 20kg round the worlds, 2 sets of 20. Then 21min planks. Had the bloody shakes in the last 10sec of each set!<br />
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KB's tomorrow - got a mate coming along who hasn't been doing weights for a while. [b]Won't be too mean to him![/b]<br />
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Naaaaa, fuck his shit up pal, make him tremble and bleed ! -
Longest run so far tonight. Probably 3-4km but I felt a lot more comfortable with the midfoot strike. Shorter strides seem to be the answer - prior to my knee injury (shit, about 2 years ago now!) I was running pretty quick - chances are I was stretching out too far in my efforts to go quicker. No knee pain at all today, even when I was going downhill which is something I'd been a bit concerned about.<br />
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Lungs felt fine - legs weren't too bad even though I'd smashed myself on the KB's and front squats last night. All good in my hood yo!!
