Pushing Tin - Paekakboyz Training Log
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Ah ok, I saw Jacko Gill doing a similar one with a Med ball, I like how he does a core exercise in between each set...it'd be tough!
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Good hit out tonight. Weighted step ups and hammie curls on the swiss ball. Squats - 10010, 1606, 1606, 1606, 10020. Working on getting a bit deeper in the squat. I hit parallel but I want to get more confident at heavier weights on deeper squats without the box. <br />
Down for dumbbell bench 3010, 358, 408, 408, 358.<br />
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I've been watching a heap of vids about bench technique. Went and applied a bit of what I'd learnt today on barbell bench. Only got up to 80kg but it felt pretty good. Taking a wider grip and working on my set up - flexed through the upper back and tension through core and legs. <br />
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BBT round the words then down for bicep drop sets. 20/15/12.5 20 each first time through then reps of 15/12/12 - arms were on fire! Seated row 856, 856, 856 then 55*15. Finished up with some cable woodchops and rotator cuff work.<br />
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Nice to catch a bit of sun on the way home too! bring on summer baby!! -
Back to the depths of Kettlebell hell today. Of everything in my workouts I lose my edge quickest on the KB's - probably more the fitness aspect than the strength side of things. Aimed to knock off each set of exercises without stopping. Made it through until the supersets at the end! Lower back got a bit sore so I skipped a set of front squats but my high pulls (cleans I guess?) were mean as. Not sure why but I just about threw the first rep over my head! added some more weight and got stuck in. Finished up with Arnie shoulder press and some front and side shoulder raises. All good!
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It hurts. Heaps! <br />
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I fully recommend it!! -
Good blast at the gym tonight. Warm ups and then into squats - really working on technique and getting toward a deeper squat. 1406, 1606, 1606, 1704, 1506, 1406, 1206, 10010. The gym changed over the squat racks and boxes about a month ago - they seem lower now, normally stack 1-2 plates on one of the boxes for warm up then remove them one at a time as I work into the sets. Really helps keep your hammies engaged rather than dropping that last 3-4 inches uncontrolled.<br />
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Bench - again working form hard out at the moment. 608, 808, 1006, 1006, 808, 806. Wider grip, braced through the midsection and into the legs, shoulders pinched - not like a shrug but like a row - delts coming together. It was pretty good, just getting used to the different pressure on the wrist, but I def feel more a burn through the pecs. Finished up with 30kg8, 30kg8 dumbbell sets.<br />
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BBBT core workout. 2 sets of 20 with 20kg - cable woodchops and seated row to finish. 858, 856, 856, 5510<br />
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It's getting hotter, sweating like a bastard!! -
DL downer tonight. Still getting that same strain, starting to wonder if its actually a lower back issue. Had a yarn with a trainer and he reckons that might be it. I don't get that same problem with any other exercise, even ones with similar motions - high pulls or KB swings etc. I tired a higher stance and that seemed a bit better - kept the weight lowish, didn't push past 130 just to be safe.<br />
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Rest of the workout was sweet as though, front squats, shoulder press, close grip bench and tricep pull downs. Going to ditch DLs for a wee while - will talk to my PT about replacement exercises so it won't slow me down long term.<br />
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on a more positive note a mate from my old rugby team just set an NZ record in benchpress. Under 66kg category (halfback!) and he lifted 160kg!! Hulk Smash!! and I've seen him lift 165 as well. A right monster lol -
OK, figured out I must have some sort of lower back strain - only causes issues now and then. Was going KB workout tonight and the swing and cleans def tweaked it. Not overly painful, more uncomfortable than anything. Cut the KBs short and went to high pulls, bench and core. I'll talk to my PT and see if there is anything I'm doing wrong or can change with the KBs, as much as I hate them it's a great workout!<br />
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The remodelled bench action is working mint. It's meant my weights have come down a bit but its a superior workout. Actually feel the soreness the next day through the pecs and next to nothing in the shoulders. Really happy with how that is going. <br />
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Squats and arms tomorrow, maybe some back work too. At the moment I need a replacement for DLs and some of the KB work. Sounds like another trip to the PT is on the cards. -
Good workout tonight. Hammies and a bit of core to warm up. Weighted step ups and then squats. 1006, 1606, 1804, 1706, 1606, 1406, 10010. Can still feel that tweak in the lower back/leftside glute but it wasn't a problem.<br />
Standing shoulder press next - 608, 706, 704, 606, 506, 406, 406.<br />
Seated row 858, 858, 856, 5510, 5510<br />
Close grip bench for triceps 608, 808, 808, 806, 706, 60*10<br />
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Bench and some more shoulder work tomorrow. Probably smash the guns and make sure I do some decent core work. -
[quote name='Paekakboyz' timestamp='1352181521' post='323282']<br />
Good workout tonight. Hammies and a bit of core to warm up. Weighted step ups and then squats. 1006, 1606, 1804, 1706, 1606, 1406, 10010. Can still feel that tweak in the lower back/leftside glute but it wasn't a problem.<br />
Standing shoulder press next - 608, 706, 704, 606, 506, 406, 406.<br />
Seated row 858, 858, 856, 5510, 5510<br />
Close grip bench for triceps 608, 808, 808, 806, 706, 60*10<br />
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Bench and some more shoulder work tomorrow. Probably smash the guns and make sure I do some decent core work.<br />
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Good lifting my man, must have been the inspirational chat we had <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/fishing.gif' class='bbc_emoticon' alt=':fishing:' /> -
shoulders, arms and core tonight. <br />
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Seated military press 608, 608, 606, 408, 408<br />
Arnie press 208, 208, 208, 206<br />
Close grip bench 6012, 6012, 6012, 60*12<br />
Triceps pulldowns sets of 12, 12, 12, 12 (setting was 8 whatever the hell that equals!!)<br />
2 sets of BBT round the worlds 20kg plate - 20 pres.<br />
Cable woodchop, 2 sets of 14 reps each side<br />
3 1min planks<br />
Bicep drop curls 22.5, 15, 12.5kg barbells. 20/15/15 then 15/15/15 - arms were smashed!<br />
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Still working out how to manage 3-4 workouts a week. Def keen to keep the increased volume up, slight back tweak aside training is going well at the moment. -
More about what I can manage back to back - used to have DLs, bench and Squats as the three main exercises and would mix and match other stuff in. More recently I've added in that KB work which I'm hoping to keep in the mix.<br />
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After squats and bench in particular I'm pretty smashed the next day. It's working out what I can do the following day and still get that rest for the next rotation. Will be working with my PT to get the balance right. Might need to mix up volume and weight too - probably a bit guilty of always trying to stack on the tin rather than having a longer term strategy!<br />
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I was looking at the last workout plan you posted JK - -will go and have a better read of it and see if I can pick up some ideas. -
we work a 4 week programme. 4 weeks might be heavy, the next 4 will be higher rep stuff. And exercises always changing and ranges and types - super setting one block, heavy the next, triple sets higher reps etc. Never get bored, 4 days usually, 5 at the moment with an extra chest thrown in.
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Thats a great approach Bart and you guys have proven it works. Nothing like keeping things interesting and making gains at the same time.<br />
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Paekakboyz - yep its worth looking at, especially if you can work out on the weekends. I dont really have the time so do my 5 days back to back and I'm feeling it right now. Gonna try get early night tonight. -
Wise words lads. The wisdom of the fern is limitless!!<br />
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Now the overall strength is coming along I'm keen to get a bit more targetted on certain exercises. While the KB stuff I've been doing has been excellent, especially as a cardio workout, the sore back has stopped me working on front squats and clean and press. Need to rejig that workout so I hit front squats etc first.<br />
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Motivation certainly isn't an issue - just keen to make sure I'm working to a plan!
