Pushing Tin - Paekakboyz Training Log
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<p>Chur bro! still plenty of things to work on but cool to be hitting the keg on them. I've worked out that I fold my lower back when I'm at the bottom of the squat - that's what is tipping me forward no matter how high I get my elbows. It's hip flexor flexibility issue that I'll keep working on. I checked out some youtube vids and I've worked out that I don't need to go as deep in my squat. I'll still be getting past parallel but staying a bit higher will keep my back from folding. Will be interesting to see if that lets me lift more.... </p>
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<p>Met up with my mate for a quick back workout last night. We are going to deal to chest on sat so I didn't want to go too hard. I got to the gym early and spent a good 30min stretching and rolling out too.</p>
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<p>Seated pulldowns in a Hammer Strength machine</p>
<p>608, 705, 608</p>
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<p>Seated row in a Hammer Strength maching</p>
<p>608, 606, 606</p>
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<p>Bent over BB rows</p>
<p>606, 606, 60*6</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="392938" data-time="1380005338">
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<p>Work has been madness so some tin just had to be shifted today!</p>
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<p>Got a bit chest session planned for sat. So I did some squats today and core work. Probably sneak in some back work on thursday.</p>
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<p>Spent a good 15-20min rolling out and stretching. Really pleased with how my arm/wrist flexibility is going. I can get those high elbows rocking now. That makes a big difference at the bottom of the squat. But it makes the tight hips a bit more of a problem child. I'm squatting deeper but the hip tightness keeps me folding over when the weight gets heavier.</p>
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<p>Front squats </p>
<p>Warm up sets 406, 406. </p>
<p>606, 706, 805, 904, 1002, 1002, 60*8</p>
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<p><span style="font-size:14px;">Was very pleased to knock out a few reps at a hundy. Prior to the sore knee I'd been nudging up toward 105-110. Will need to sort out my hip flexibility before I'm able to add much more weight.</span></p>
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<p>Did some planks and a few crunch type variations. Good finish and no knee pain either. </p>
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<p>Snap. I finally have been able to get back to more weight after that quad issue, did 100 x 3 for the Front Squat. No pain either, was stoked.</p>
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<p>A damn awkward movement that one, hard to keep the elbows up and away from the knees.</p> -
<p>So you had a thigh issue slowing you down... funny how we all pick up slightly different issues aye. Guess the bigger, whole-body exercises really show you where your weaknesses are. A hundy at your weight is impressive bro, especially for reps - well done!!! </p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="393471" data-time="1380243743">
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<p>So you had a thigh issue slowing you down... funny how we all pick up slightly different issues aye. Guess the bigger, whole-body exercises really show you where your weaknesses are. A hundy at your weight is impressive bro, especially for reps - well done!!! </p>
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<p>It was a form thing, I worked it out doing physio. My feet were slightly turned out when I squatted, this was putting stress on the outside of knee and end of the quad. As soon as I pointed my toes a bit straighter and made sure my toes were above my toes (not past my toes) it went away. </p>
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<p>Crazy small difference.</p> -
<p>That is the really cool thing though - I love the mechanics of it all. If something is hurting beyond just fatigue then you can track it back to a form, stability or weakness issue. Really satisfying when you fix it and move on to the next one!</p>
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<p>Chest day today</p>
<p>Floor press - working up to heavier weights to do negatives</p>
<p>6010, 1006, 1204, 1403, 1602, 1203, 1006 - was ok on the 120 but after that it was all negatives.</p>
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<p>Bench press</p>
<p>6010, 8010, 8010, 8010, 6010 - such a difference between floor press and bench. Cool to isolate on floor press, you just can't activate your back so it's all arms and pecs. </p>
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<p>DB overhead pulls</p>
<p>286, 326, 32*6 working on getting as much of a stretch as possible on these. Funnily enough it helps with flexibility for front squats. Opening things up through the lats and outside of the chest.</p>
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<p>Righto, bit of kai then time for a mission in the garden - trees to cut down and all that jazz.</p> -
<p>Legs and core today. Knee has been feeling good which is primo. Have been working on a few tweaks to front squat form - not going so deep and avoiding the lower back folding at the bottom of the squat.</p>
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<p>Rolled out and stretched for 10min or so.</p>
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<p>Front squats - not going quite as deep, really noticed the difference - back felt a lot stronger and no issues with my knees. Until my hip flexibility improves (to stay more upright at the bottom of the squat) I won't go as deep.</p>
<p>406, 606, 706, 804, 904, 1003, 1002</p>
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<p>Box squats</p>
<p>10010, 1206, 1306, 1406, 1506, 1604, 1703, 1802, 10015 </p>
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<p>Was stoked with how squats went today. Legs feeling strong! The 170 and 180 squats were good, knees tracked well and felt nice and strong through the lift. Reckon I'm not far off 200kg which has been my max squat to date. But I'd attempt that fresh, without all the front squats beforehand. Safety first yo!</p>
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<p>BBBT round the worlds</p>
<p>20kg plate - two sets of 20</p>
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<p>Renegade rows with 18kg KBs</p>
<p>2 sets of 14</p> -
<p>Back and core workout tonight. Pretty much not breaks in between exercises - was blowing by the end. That counts as cardio aye!!?</p>
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<p>Bent over BB row supersets with Y and T rows</p>
<p>65kg for 8, 6, 6 and 5kg DBs for 6, 6, 6. </p>
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<p>One arm DB bent over row supersets with one arm floor press</p>
<p>40kg DB and 3 sets of 6 reps each arm. Have had a bit of break on these, noticed a big difference on grip strength. Normally that starts to go on the last set of rows. All good today.</p>
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<p>Seated row - close grip</p>
<p>806, 904, 854, 706, 50*6 </p>
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<p>BBBT round the worlds</p>
<p>20kg plate - just one set of 20</p>
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<p>Renegade rows</p>
<p>18kg KBs. 2 sets of 14</p> -
<p>Quick chest workout - felt pretty tapped out today. We are doing arms and shoulders on sat so I wanted to keep some gas in the tank.</p>
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<p>DB bench to start</p>
<p>36kg6, 50kg3, 50kg2.5 - was a bit pissy about my sets at 50kg, just not in the zone today. 42kg6, 42kg6, 366</p>
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<p>BB bench</p>
<p>606, 1004, 808, 808, 60*8 had to bail on the set at a hundy. Not dangerous but had to rack it a bit lower.</p>
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<p>Cable flies</p>
<p>3 sets of 12 at setting 9/14 - have no idea what the weight is on these things.</p>
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<p>Got a mean pump. Reckon the back work last night took the edge off today. Day off tomorrow so I'm gearing up for a long weekend. oh yeah!</p> -
<p>Somehow arms and shoulders day turned into legs day! Luckily I'd done legs on Tues so I'd had just enough time to recover. My mate was keen as to keep working on front squats. Not argument from me!</p>
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<p>Put another tip into practise today as well. Rather than sit back like a back squat, you want to drop straight down between your legs. On reflection it makes total sense, it keeps the bar moving straight up and down. If you hinge at the hips the weight wants to tip you forward. That explains why my lower back was nailed after fronts, I'd been loading through my back rather than staying upright and using my core.</p>
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<p>Putting those tweaks into practice this morning added 10kg to my best front squat lift. Managed 2 reps at 110kg. Felt pretty good and form wasn't bad either. I had 3 cracks at 120kg after that but no dice. Kept tipping forward as I squatted - we'd put the rack arms up a couple of notches - so it wasn't too unco. My mate reckoned I wasn't lined up properly with my feet which wouldn't have helped. But I was more than happy with hitting 110.</p>
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<p>Finished up with 3 sets of machine hammy curls. 8 reps each leg at the middle setting. A good match with fronts as the hammy's don't take such a beating compared to back squats.</p>
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<p>Weight is holding pretty steady on 96-97. Continuing to lean down and can see my body shape changing as well. I was chuffed to fit a pair of pants (it's always your fav pair too!) that I haven't worn for 3-4 years. Great for motivation! </p> -
<p>Had a week away for work. Managed a bit of a chest workout at one hotel. They had 30kg DB's! I was impressed! Did 1500m on the erg. Then bench press, flies and overhead pulls. 3 sets of each till failure. </p>
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<p>Today we did deadlifts, lots of deadlifts. lots.</p>
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<p>Rolled and stretched for 10min or so. Trying to loosen up my hips. Having a tight hip on my left side causes that glute tweak I get. It didn't appear until I had a crack at 200kg so we dropped the weights down from there.</p>
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<p>60kg6, 806, 1004, 1402, 1602, 1801, 200kg failed, 1801, 1401, 1401, 1401, 1201, 1006</p>
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<p>Used chalk and was stoked that I didn't need straps at all. No twisting of the bar or grip failing - choice!</p>
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<p>Finished up with a couple of hours in the garden. Time to chill and track down a beer!</p> -
<p>Chur bro, was getting mad head rushes ha ha. We set up a bench so you'd lift then sit down! 180 went up pretty sweet, probably need 10kg increments from there - the jump to 200 was a bridge too far.</p>
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<p>We've got a team of three in the weekend now. My mate has a friend who's coming along to hit the treadmill. Won't be long till the lure of lifting gets him too! That'll be cool, he's a primo guy. We were all yarning about starting off with weights. He's done a bit in the past but with more of a high volume/cardio approach. </p> -
<p>ha ha, I'll smash it next time bro!! </p>
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<p>Man, I was feeling amped through the rest of the weekend, had forgotten how mean dead lifts are. Can almost feel my back getting bigger!! No twinges or DOMs so that is a good sign, plenty of scope to increase volume and hopefully weight.</p>
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<p>Training is going really well at the moment. I've been making sure I get more sleep (sometimes you just have to say 'No' to the wife guys!) and eating health(ier) just gets easier and easier. Bodyshape continues to change as the fat burns off - down to 95-96ish now and really happy to be maintaining strength, if not getting stronger.</p>
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<p>Looking good for summer yo!!</p>
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<p>Chest and arms tonight, legs tomorrow or on Wed. Then we have another DL session planned for Sat. Boom!</p> -
<p>There wasn't a free bench in sight so I made a last minute switch from chest to legs. Rocked out some box squats and overhead squats. </p>
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<p>Stretched and rolled out. </p>
<p>1006, 1406, 1606, 1703, 1801, 190 failed - I got a a spot from one of the floor PTs on 180 and he was backing me up for 190. Like a good boy scout I'd sorted out the safety arms - easy to fold forward and drop the bar. First fail like that on a squat - true story! But good to know the drill.</p>
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<p>Listened to my body and dropped the weight down and went for ass to the ground squats. 100kg6, 1206, 1406</p>
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<p>Overhead squats</p>
<p>Did some stretches with a wooden dowel, again pretty happy with how my flexibility is going. No catching at all when I'm swinging the dowel around.</p>
<p>2 sets of 8 with the wooden dowel.</p>
<p>2 sets of 6 with the bar - a real challenge still, can't get as deep in the squat but it's getting easier to hold the bar overhead.</p>
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<p>Could feel my hammies near the end, might have been a better idea to still with chest. I'll deal to that 190 next time!</p> -
<p>Chest and core today. <span style="font-size:14px;">Have been neglecting the ol barbell bench so gave that some love today.</span></p>
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<p>Bench press</p>
<p>608, 608, 806, 1006, 1004, 1004, 806, 806, 6012</p>
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<p><span style="font-size:14px;">DB bench </span></p>
<p>406, 405, 404 diminishing returns!! tacked on two sets till failure with 26kg DBs.</p>
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<p><span style="font-size:14px;">DB Flies </span></p>
<p>266, 266, 266 - went a bit lighter than usual and focused on getting a mean stretch. </p>
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<p>DB pullovers</p>
<p>2610, 268, 268</p>
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<p>Core</p>
<p>Two sets of 20 BBBT round the worlds. 20kg plate</p>
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<p><span style="font-size:14px;">Three sets of renegade rows with 18kg KBs. 12 reps. </span></p>
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<p>Legs were a bit sore today. Been a while since they got nailed by deads and squats within a few days of each other. Will have a rest day tomorrow and hit front squats and shoulders on thurs. Then its back to deads on sat. Yeee haaa!</p> -
<p>Legs day.</p>
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<p>Spent a good 15min working through stretches and rolling out.</p>
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<p>Front squats</p>
<p>456, 456, 656, 756, 856, 954, 1054, 856, 656, 654, 65*4 - last two sets were a 3 count down, pause for a 3 count then back up. They ruined me! Really pleased with the volume at higher weight. Flexibility means the bar doesn't slip as often so I can manage more reps when its heavy.</p>
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<p>Standing KB hold. 32kg in each hand, racked up in a front squat stance. Static hold till failure. Managed 40 or so sec on the first set and just got to 30 sec on the second set. They butcher your upper back. Especially after a front squat session!</p>
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<p>Finished with standing, one leg, hammy curls. 3 sets of 8 at half the stack. Did the last set as negatives.</p>
