Pushing Tin - Paekakboyz Training Log
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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=':)' /> -
lol, wish the 6 was the typo! alas it was the 9! A lap with the 60 dumbbell was enough for the moment!
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Bench session today - decline 1008, 1106, 1106, 1008. Pec Deck 4 sets at 140-160 (I never really know how heavy those settings are!). Overhead press variation - like a french press for your triceps but going right back past your head. Opens up your chest and lats. 35*, 258, 258. Cable flies 4 sets at 17.5.
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Roll out pain today - gave the legs/glutes a mean going over. Moved into squats aftwards - definitely feel way more loosened up after the roll out. I've been working on getting lower at reasonable weight. 1108, 1308, 1506, 1702 (pretty average form tbh), 1603, 1504, 1306, 1108, 908 for the last two sets I was going as low as I could - not quite ass to the ground but really happy with how low I've been getting.<br />
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Standing military press - 508, 608, 706, 606, 506. Pretty happy with that, haven't been cranking them out lately and still have smashed triceps from the bench session on sat.<br />
BBBT's around the worlds - 2 sets of 20 reps @ 20kg plate<br />
Variation of farmers walk with 65kg dumbbell - overstretched myself with that one a bit.. It was bench day so hardly any free space to do laps with it. Fatigued faster than I thought so erred on a couple of shorter laps. Didn't want to drop it and look like a numpty!! It was tough - really challenging to stay solid through the core while carrying it.<br />
Finished up with seated row 858, 856, 50*10.<br />
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Pretty good all in all. Got a mean pump in the legs from squats - and that ligament strain seems to be on it's way out. All good -
decline press - not a great exercise really - our trainer hates it. You should develop nicely from plain old flat press and incline. short range of motion and all that makes it a bit of a rip of exercise according to him! Well, in his opinion at any rate!
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Hmm interesting, I do prefer flat bench and have done very little incline bench work. Did he say why incline is superior or worthwhile but decline isn't?
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Dealt too again by the PT - perfect!<br />
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Legs were still knackered so we did chest/back workout.<br />
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Bent over Y and T extensions with 4kg dumbbells - keeping thumbs up and focusing on keeping it super smooth.<br />
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The I had supersets of a bent over row variation. PT was really particular on set up and keeping still other than the row action. Matched that up with cable flies.<br />
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Next was this bench warm up stretch - lie down and reach back over your head - palms down like you are going to arch your back (like a bloody gymnast!!). Push through your hands and up with your hips and hold for 10sec. Rinse and repeat 3 times. <br />
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Moved to bench and wide grip seated row. Learnt a few new techniques - a slightly closer grip and tensing through legs/glutes and activating the back too. PT reckons you should be able to go heavier on your seated row than on your bench - a strong back is going to make for a much stronger bench.<br />
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Final exercise kicked my ass. Bent over dumbbell rows @45kg - setting up with a hand against a wall and keeping strong through the core. PT tolerates NO twisting through the torso or swinging when shifting the weight! ha ha that was lots of fun. Superset this with one arm dumbbell bench - lying on the ground and keeping the elbow tucked in really tight. All about control on the way down and power/speed on the way up. Mimicking the bench action. He got 42.5kg's by accident so the last set was dodgy! didn't finish the set on my weaker arm.<br />
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Sweated all over the show! getting hot in the gym at the moment. Got another session for next week - that will be front squats etc - I'll be well set for the holiday period!! -
repeat of maintenance workout tonight. Improving on form which kind of makes it tougher! Getting better on wall squats and overhead squats.
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Finished work for the year and snuck out at 2pm for a workout. Repeat of bench/back workout - good stuff.<br />
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It is muggy as in Wellington at the moment - 20 odd degrees and low, low cloud - lots of poor buggers having flights cancelled. That just equals a sweat storm!!<br />
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Dialling in the form and was happy with intensity today. Really smashing out the supersets. Bench was good but seated row (wide grip) kicked my ass.<br />
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Thursday session and a final visit to the PT on Sat morning. Should see me sorted leading up to Xmas! -
maintenance workout again - prepping for that 8am session with PT on sat.<br />
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Shoulders and upper back still a bit sore but in a good way - time to enjoy the sunshine and the odd cheeky beer! -
Early morning workout with PT today. Haven't been up that early on Sat for ages!<br />
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Wall squats, front squats and then front squat and presses. Challenging in terms of flexibility and just learning the motions etc. Wrist flexibility needs work but happy with the rest of it. Using your momentum out of the squat throws the bar off your shoulders so that reduces pressure on your wrists - a really good indicator of whether your form is good!<br />
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Weighted tricep dips then supersets of dumbbell tricep extensions (lying down) and hammer curls. Key with the curls is locking out through the glutes - totally stops you swinging with the curls even when you are getting tired.<br />
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So that completes my new 4 day programme - got a nice mix of stuff to work on. Looking forward to making some solid gains in 2013! -
Back workout this morning.<br />
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Dumbbell rows, close grip lat pull downs, bent over barbell rows, cable lat pulldowns. High weight and low-ish reps. Nice stretch out on a muggy wellington day! -
Oh yeah, 2013 boys!! Lets smash some tin!!<br />
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Had an excellent holiday break. Didn't get along to the gym but plenty of work in the garden/outdoors. Consumed more beer Dec/Jan than the 11 months prior to that! Sun was shinning but it was a wet silly season! <br />
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Back tonight for a blow out session. Will run through a couple of sets of the major exercises just to wake things up. Then it's all systems go! Have picked up a wrist injury over the holidays though, only really noticed it a week or so ago - no idea what I actually did to mess it up but I can work around it (can't apply pressure palm down) as it doesn't impact on grip or pushing if I keep my wrist straight.<br />
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Getting old I guess! -
Didn't make it last night but hit the gym tonight for a blow out. Rolled out legs, glutes, lower back. 5 sets of squats - going pretty deep, not quite ass to the ground but well under parallel. 1006, 1206, 1406, 1006, 1008. Felt pretty sweet, wasn't really pushing for weight, just to get back in the routine.<br />
Bench next 606, 806, 1006, 1006, 6010. Wrist was ok but didn't want to push it too far.<br />
Finished with hammer curls - 17.510, 17.510, 15*10.<br />
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Fingers crossed the body doesn't pack a sad with this surprise gym attack! I did have a beer with dinner so I didn't go into full system shock <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/drinks.gif' class='bbc_emoticon' alt=':drinks:' />
