Pushing Tin - Paekakboyz Training Log
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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! -
I'm feeling good with how I do things; Run Saturday, Circuit Sunday, Rest Monday, Workout Tuesday, Run/Rest Wednesday, Workout Thursday, Rest Friday<br />
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Although I do add in another workout on a MOnday if I feel like it, but after my tough run on Sat and Circuit on Sunday, the muscles needed the day off and I aalso had Tuesday off as well this week and worked out last night.<br />
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Obviously dont go as hard on the weights as some here, but feeling pretty good with the changes I have made in the past couple of weeks. -
I try to stick to a general plan but have to work around a lot of things. There are a few fixed quantities at present:<br />
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Tuesday is karate<br />
Mon/Wed/Fri is hundred pushups<br />
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The rest is a bonus. I'll try to get a run in twice a week but the length varies depending on time available. Weights is 1-2 times per week, generally my set circuit.<br />
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Sticking to a plan is a generality for me. There is a lot to be said for doing something outside the program to keep the boredom away. Even if its similar exercises but in a different way e.g. Last night, rather than my 10 minute circuit plan, I did the same weights, in a different order, to fail instead of just set numbers, and all after I did hundred pushups for the day.<br />
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Tonight I'll go for a run if the weather holds, then maybe smack out some more pullups when I catch my breath to help build some lats. As long as the intensity is maintained, and the challenge is present, I avoid losing motivation. -
yeah variety is really important - as is having a goal for your training etc.<br />
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Snuck in a quick workout on Friday after work. 1000m row warmup. Barbell high pulls 656, 756, 756, 656, 606. Close grip bench for triceps 60kg12, 6012, 6010, 60*10. Finished up with some core work. Two 1min planks and some cable woodchops.<br />
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Spent today building a fence - so a fair whack of lifting and activity.<br />
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Gym tomorrow morning, chest and arms! Yeow!! -
Sunday chest session today. Standard bench 608, 1006, 1006, 1006. Dumbbell bench 308, 406, 406. Incline bench 1006, 1006, 1006 short and sharp!<br />
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Spent the rest of today working on a fence. Shifted a fair whack of posts and timber plus the building we did. Glad we didn't do arms at the gym like we planned. I would have been shattered. Fence is 2-3 hours from being finished, enjoying a couple of beers!! -
Power workout today. Squats and chest with some other stuff thrown in.<br />
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Warmed up - step ups with 16kg KBs and hammie curls - 3 sets<br />
Squats 1406, 1606, 1706, 1804, 1901.5 was a bit wobbly on the second rep so just racked it up. 1706, 1406, 10010 to finish. Was really stoked with 1804 even though 190 was a bit tough. If I'd gone for a single rep at 180 I reckon I'd have knocked out 2-3 at 190 no problem. Will have another crack at 1RM in a month or so - might be cruising round 210-220 now - that'd be mean!<br />
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Bench was good too - 608, 1006, 1006, 1006, 6010. New technique is rocking - getting the hang of it and the gains are starting to show.<br />
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Finished up with core - round the worlds (improvement here too), cable woodchops and snuck in a 1min plank.<br />
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Will be talking to PT in the next couple of days. Aside from the lower back twinge things are cranking. -
Quick friday session.<br />
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2k row in about 7.40ish - realised at the end I'd had it on the highest setting. No wonder the legs were burning!<br />
Close grip bench - 6012, 6012, 1005, 6012, 60*12. Added in some super set pull downs for the last couple of sets. Feel the burn!<br />
BBBT core workout - just a single set of 20.<br />
Two sets of cable woodchops.<br />
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Got a heavier session sorted for Sunday. Might sneak out of a run tomorrow if the weather gods are kind.<br />
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Meeting up with PT next thursday - going to sort out some training goals and get a workout plan that lets me do 4-5 back to back visits over a 7 day period. -
Mean, mean, mean bicep workout today. 1 hour of solid work. Standard barbell curls - 40kg 3 sets, max reps, Drop curls - 40kg, 30kg, 20kg, 15kg 3 sets, max reps, cable curls - 3 sets, ezibar curls - 40kg 3 sets, max reps, concentration dumbbell curls - 16kg, max reps. You name it we smashed our arms with it!!<br />
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They don't feel too bad now but I don't think that'll be the case tomorrow or the next day... gulp! -
might have been suffering from a bit of fatigue today - not really feeling it. Warmed up and then into squats and bench,<br />
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Working on getting lower on squats - I hit parallel but want to drop another inch or two deeper. 1006, 1406, 1606, 1406, 1206, 10010. Deeper squat put a bit of a tweak on the sore glute/lower back. Took it easier in the end.<br />
Bench - it was monday so the benches were full. Started out with dumbbells while I waited for a bench to free up. 30kg8, 37.5kg6, 42.5kg6, 42.5kg4. Cranked on to flat bench next 608, 1006, 1006, 608. Nice burn after all that. -
Worked mainly on back today. Did some deeper squats to start off though. Kept it light - 4-5 sets at 100 and 140. Felt a little twinge in the cheek so dialled it back. <br />
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Standing military press 40kg8, 40kg8, 608, 606, 604, 604, 406, finished up with just the bar till failure. Bent over rows 3 sets at 10kg. Seated row 858, 858, 856, 5510, 5510.<br />
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Finished with a 1000m row. Seeing the PT tomorrow to sort out a new programme. Happy with overall strength so I want to set some specific goals to kick on to the next level! -
Saw the PT today - he believes my injury/twinge is connective tissue - ligaments basically have been a bit tweaked and it's something to manage with rolling it out and more flexibility/stability work. If it was muscular I'd know all about it! He thought the mix between slower movements like squats and the dynamic KB workouts probably caused it. Plan is to have two lifting days and a ancillary workout where I concentrate on flexibility/stability. It's going to have farmers walks and all sorts of interesting things - in addition to learning how to roll out ligaments! He uses a medicine ball as a foam roller is too soft... I get the impression this might hurt a bit!<br />
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In the meantime I'll drop the weight back on squats and avoid KBs. Will be working on those deeper squats but being careful on the weight. <br />
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Everything else upper body will be business as usual.<br />
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Did a 2k row, and a bench session after talking to PT 6010, 806, 1006, 1104, 1202, 1104, 1004, 8010, 60*10.<br />
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On a stag do tomorrow night so unlikely to do anything this weekend... aside from putting together outdoor furniture and filling a 3m2 skip that gets dropped off tomorrow night... didn't quite plan that out right lol -
Jasus, I am officially too old for stag do's. Got utterly maggot. Including blackouts and a smidge of the old spews. A good night by all accounts!!<br />
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With my greenness lasting till tuesday and the BC's actually playing some cricket I had my first session at the gym today. It was also my PT session so much fun was had!!<br />
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We were working through a maintenance and flexibility day - something to break up my heavier lifting days. Started with learning how to roll out the legs, glutes, hips and lower back on a medicine ball. Seems foam rollers aren't hard enough so straight to the hard stuff. literally! Farking hurt but main did it do the trick. Loosened right up and straight away I could drop into a deeper squat - should address that soreness I was having during DL's and a bit during squats.<br />
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Moved on to a range of wall squats, Romanian deads, overhead squats and waiters carry - plus another one I've forgotten. Each was challenging in it's own way - certainly got a decent sweat up!<br />
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Learnt that I've got a lot to work on with my flexibility - always humbling getting taken right back to basics! but longer term it's going to give me a much better base and help me avoid injuries. Plus I'll be able to work up to heavier weights than I've managed so far. -
Mix of bench and that new workout tonight.<br />
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Bench - warmed up with 2 sets of dumbbell bench @30kg8. Then on to barbell bench 808, 1006, 1204, 130fail (had a spotter), 122.51, 1103, 1006<br />
Went and rolled out with the medicine ball. A good 10 minutes of pain. Really worked around the IT band, upper hammy and through the quads. Tears in my eyes for a lot of it!! then I decided to roll out my calves as well. Ugh!! sadism! but fark it felt good when I stood up. Loose as a goose!<br />
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Wall squats - 3 sets of 6 with a 3 count at the bottom of each squat. It's tricky as you want to maintain contact with your hands and nose but you also want to go as deep as possible. End up really pushing though your heels to apply forward force.<br />
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Use the wooden dowel to loosen the shoulders - worked into overhead squats - really working hard to keep the dowel back over the shoulders rather than directly above the head. If I had weight on that'd just throw me forward. I find if I try and pull the bar apart it's easier that trying to push upward. Pretty happy with form/depth on that.<br />
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Waiters walk next. 12kg KB held upside down in one hand with arm extended above the head. I'm waaay better with my right arm than my left. I thought it was down to weaker grip but the PT said it's all about shoulder strength/stability. Today that was really clear today. I did way better on both sides. Locking in through the shoulders totally takes grip out of the equation. I walk about 15m for each rep, each side. In between I do bent over T and Y rows with light DB's (a massive 4-5kg!!)<br />
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Finished up with farmers walk using heavy dumbbells. Started with 50kg - walked the length of the gym floor and back again. Then another set at 55kg and a final set at 690kg. Really worked the biceps (locking it against my chest) and right through the core and back. Good stuff. -
[quote name='Paekakboyz' timestamp='1354514698' post='330401']<br />
a final set at [b]690kg[/b].<br />
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<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/huh.png' class='bbc_emoticon' alt=':huh:' /> Holy shit. Have you entered World's Strongest Man yet?<br />
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<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
