Pushing Tin - Paekakboyz Training Log
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<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> -
<p>Deadlifts today.</p>
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<p>Stretched and rolled out. I've been watching heaps of vids on deadlift form and the triggers. Last week I reckon I was pulling rather than starting with my hips. Also wanted to tense everything before starting the lift, legs, glutes, core, etc. Final part was thinking about driving through the floor rather than lifting the weight up. That helped keep me on my heels today.</p>
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<p>656, 656, 1054, 1452, 1651, 1651, 1751, 1851 got that familiar glute twinge after this lift. Had a medicine ball with us so I worked on it between sets. I was good to actually isolate where the tweak was - definitely helped to roll it with the medicine ball, failed at 195 then we dropped back down to 1651, 1651, 1454, 1454, 1006, 1006. As soon as the weight drops that twinge seems to go away - the last two sets we went for bar speed. Love how 100kg can feel 'light' after you work back down. Lightweight baby!!</p>
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<p>Did a couple of sets of wide grip chins after this. Two sets of 6. I was pretty happy with that. Normally my reps drop off really fast after the first set. </p>
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<p>The twinge aside I'm really enjoying doing DLs again. They give you a whole body buzz when you are done. The reward for a bit of hard work!</p> -
<p>Pretty much a full day in the garden over sat/sun. Again I was really happy how I didn't get DOMs etc from the Saturday DL session.</p>
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<p>Chest tonight, going to hit dumbbells as we are doing traditional bench on Sat. I've got a PT session on Thursday evening so I'm working out what I want to do for that session. Don't want to do legs... maybe a back workout...</p>
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<p>Got to love this weather (if you are in Wellies). Makes a huge difference to your mood when you know there is life aka daylight after work!</p> -
<p>Smashed chest today, them went and mowed the lawns. That counts as cardio aye!!?</p>
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<p><strong>DB bench</strong></p>
<p>368, 368, 426, 504, 505 spotted, 506 spotted, 426, 425, 365. Found I could knock out a few sets but the last couple of reps were brutal on the way back down from 50kg. The reps that take aaaaaaages to get up. </p>
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<p><strong>Overhead pullover</strong></p>
<p>368, 368, 366. Gives you such a mean stretch. Reckon it's useful for front squats too. Stretches out your lats, shoulders and triceps.</p>
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<p><strong>DB flies</strong></p>
<p>326, 326, 32*6. Really try and keep my elbows bent to avoid turning it into a press. </p>
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<p><strong>Cable flies</strong></p>
<p>Two sets of 14 at setting 9/16. Just to hit that spot in the middle of your chest. The burny bit!!</p>
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<p>Good days work. </p> -
<p>Got smashed by my PT tonight. Said I wanted a mad leg workout which was a mistake. A big mistake!</p>
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<p>Started with a three exercise superset. 3 sets of</p>
<p>20body weight squats, deep</p>
<p>15m of lunges</p>
<p>Reverse bearcrawl back to start </p>
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<p>Thighs were burning after that start. Didn't get any better either!</p>
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<p><span style="font-size:14px;">KB swings</span><span style="font-size:14px;"> and back squats </span><span style="font-size:14px;">superset. Deep squats too, low as I could go.</span></p>
<p><span style="font-size:14px;">24kg KB14 and 60kg BB squat12, </span></p>
<p><span style="font-size:14px;">24kg KB14 and 80kg BB squats12 </span></p>
<p><span style="font-size:14px;">24kg KB14 and 80kg BB squats12</span></p>
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<p><span style="font-size:14px;">Madness continued with Front squat box step ups and Front squat supersets</span></p>
<p><span style="font-size:14px;">6box step ups each leg and 12front squats @40kg</span></p>
<p>6box step ups each leg and 12front squats @40kg</p>
<p>4box step ups each leg and 8*front squats @40kg</p>
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<p>That smoked me out. Had to split the last set of front squats into 6 and 2. Smacked my throat with the bar and gagged. Had managed a pretty clean set up until then.</p>
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<p>Finished with 90 second of KB thrusters @12kg AMRAP. Goal was to just keep going rather than a set number of reps. If you rest you have to rack the KBs on your chest. Stopped twice, with 20sec to go and then with 5 sec. Did squeeze in an final rep after the clock stopped though!</p>
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<p>Could barely walk down the stairs afterwards. It was a ginger walk back to the car too!! small steps grasshopper ha ha </p>
