Pushing Tin - Paekakboyz Training Log
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[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:' /> -
Hot, muggy and sweating. Solid session tonight. In and out in just over 40min so intensity was right up there.<br />
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Y - T bent over rows - 4kg. Working stabilisers. 3 sets of 6 reps.<br />
Supersets - Bent over barbell row and cable flies. 60kg6 on barbell, Just over midpoint setting on cables for 12 reps. 3 times through<br />
Bench press supersets with wide grip seated row.<br />
Bench 606, 806, 1006, 1103, 1202. Seated row 856, 856, 856, 704<br />
Superset of bent over dumbbell row and one armed dumbbell press (lying down). All done with 40kg and sets of 6 each arm. The lying down press is brutal. You have to control the descent so you don't jar your elbow into the ground. The last set was a battle versus the wobbly arms! Nothing like trying to avoid smacking your melon to keep your form good! For the bent over row I'm propping one arm against a wall - keeping locked through the core. PT said he doesn't want to see any rotation through the torso - just the rowing motion.<br />
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Good stuff -
yeah dips make a big difference. PT has me doing weighted dips at the moment. Wants me to get up to near body weight which is about 100kg! I've got up to 70kg before but only for 2-3 reps, and they weren't full range ones either!<br />
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23 @ 75 is excellent work!
