Pushing Tin - Paekakboyz Training Log
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yep, nothing like dipping twice your bodyweight to get you working hard! gulp!
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Wouldn't want to have the chain too short... catching your bits between two 20kg plates isn't the best way to start your day!!
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I'm working my way toward it ha ha - I'm doing the dips workout tonight. Can't recall offhand what my PT had me starting on... nowhere near 100 kegs though!
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Rolled out hammies, glutes, and legs.<br />
Front squats - 640kg for 3 sets.<br />
Thrusters 640kg for 3 sets. Front squat form is getting much better. More flexible through wrists and getting the hang of thrusters too - using power from legs/hips to drive the bar off my shoulders, lets you get under the bar and switch grip. Looking forward to adding some weight on this one! <br />
Light set of squats 100*10 for three sets. Getting nice and deep now. Not quite ass to the ground but well below parallel.<br />
Weighted dips - 6 reps for 3 sets with 20kg dumbbell on the belt. Finished pretty sweet on those so I reckon I could manage 30kg. <br />
Superset of tricep kickbacks (while lying down) and hammer curls. 6 reps for each, 3 sets. 12.5kg on triceps and 17.5kg on the hammer curls.<br />
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Working hard on keeping the intensity up at the moment. Cranked this out in about 35min. -
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Ha ha, pretty sure the most I've added is 60-70kg. Could only do a few reps but with limited range. I've found that hanging a dumbbell off the chain is actually easier than adding plates. I expect this to be one exercise where the weight climbs pretty quick though - PT has made triceps and back a big focus to improve bench and all round strength. <br />
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Will crank up the weight next session and see what I can manage. Don't want to let down the fatbusting crew!! -
Totally agree Paeks, Two recent benching sessions ( for the first time in 3 or so months ) has me damn near my best again, obviously the assistance exercises work wonders, you know the old cliche of one step backwards two steps forwards and all of that. I've been doing high reps with dips but not adding weight, time I stepped it up and added a plate or two now......
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yeah bro it definitely works - PT is big on the role of the back in benching too. All about the bar position through the push and when each group of muscles gets activated. Stronger though the triceps and back means waaaay less stress on shoulders which is super important. He's a Nazi about pressing in an arc rather than straight up and down too. God forbid the bar doesn't touch your chest either! No pussy benching on his watch yo!<br />
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All about learning good form and building up from there. Funny when we are training and he points out the guys who stack on the weight and barely lower the bar at all! You don't want to be that guy!<br />
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Hmm with all the talk of supplements I'm kind of interested in those pre-workout thingys. Might hijack Kirwan's thread - seems there is a bit of discussion happening there about the different types etc. -
[quote name='Paekakboyz' timestamp='1359066350' post='339471']<br />
yeah bro it definitely works - PT is big on the role of the back in benching too. All about the bar position through the push and when each group of muscles gets activated. Stronger though the triceps and back means waaaay less stress on shoulders which is super important. He's a Nazi about pressing in an arc rather than straight up and down too. God forbid the bar doesn't touch your chest either! No pussy benching on his watch yo!<br />
<br />
All about learning good form and building up from there. Funny when we are training and he points out the guys who stack on the weight and barely lower the bar at all! You don't want to be that guy!<br />
<br />
Hmm with all the talk of supplements I'm kind of interested in those pre-workout thingys. Might hijack Kirwan's thread - seems there is a bit of discussion happening there about the different types etc.<br />
[/quote]<br />
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Yeah despite not benching for ages I had less shoulder ache than usual which means I must have been doing something right cos that shit gets worse as you age, not better ! -
[quote name='JK' timestamp='1359069825' post='339477']<br />
hey Paekak I'd happily spoon out a sample of a couple I have and post em to ya if ya want.<br />
[/quote]<br />
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Chur, that would be choice mate. I'm trying to drop weight so I don't really need creatine etc (at least as I understand it working) but a pre-workout super charge sounds fun! I'll pm you my addy... I promise this is the first time anyone has posted me white powder!!<br />
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I do wonder about that van with the tinted windows parked down the street though! -
[quote name='MN5' timestamp='1359070132' post='339478']<br />
Yeah despite not benching for ages I had less shoulder ache than usual which means I must have been doing something right cos that shit gets worse as you age, not better !<br />
[/quote]<br />
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I know a lot of pressure gets put on your shoulders when your elbows go below your body at the bottom or your press. If that is happening you need to adjust your grip width so your elbows don't go as low. Seems to be a consistent message from trainers (inc the Youtube crowd). Also when you take the bar off the rack treat it like a pull down (more upperback/traps) rather than putting all the pressure on your shoulders. That was a good tip that has worked for me. Esp when lifting heavier weights.
