Pushing Tin - Paekakboyz Training Log
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<p>Had a back workout about a week ago. Hurt my wrist from some rsi at work (software release testing, lame.) plus heaps of diddly work with the kitchen install and moving shit about. But it's come right now and we had a mean chest session today.</p>
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<p>Flat bench 55 and then incline bench 55.</p>
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<p>Flat bench</p>
<p>6010 warm up. 1005, 1005, 1105, 1105, 1204 with a spot on the last 2 reps. The 100's were pretty quick and crisp, bit slower on the 110 reps but didn't stall at all. The 120 felt good but from the third rep power just faded - so good to have a spotter!</p>
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<p>Incline bench</p>
<p>605 warm up then 805, 805, 905, 905, 805. We only do these every now and again so it takes a couple of sets to get familiar with the action again. Could feel it through my shoulders a bit, but we didn't push too hard with the weight so no dramas. </p>
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<p>Sunday session planned. Box and Front squats and maybe some arms too. Can't wait.</p> -
<p>wrist pain came back with a vengeance. stink.</p>
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<p>Right wrist is sore as, resting it and even scored a brace from a mate at work. Typing one-handed is super lame!! Hoping it comes right soon. Will do legs on sat just to keep things ticking over </p> -
<p>Cheers guys!</p>
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<p>Did a box squat session yesterday, nothing overly heavy but heaps of reps. Worked from 80kg up to 140kg and back down again. Sets of 6-8 and a real focus on form. I was gagging to do some fronts but my wrist was still a bit sore at that stage.</p>
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<p>We hit flat bench today. Similar to yesterday we just banged out as many sets as possible. </p>
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<p>60kg warm up</p>
<p>806, <span style="font-size:14px;">906, </span><span style="font-size:14px;">1006, </span><span style="font-size:14px;">1104, </span><span style="font-size:14px;">1203 (stoked!), </span><span style="font-size:14px;">1104, </span><span style="font-size:14px;">1006, 908, 60*20 Had a mean pump afterwards and my wrist was sweet as. I've been stretching it out as I'm hoping it'll be good for front squats sometime soon!</span></p> -
<p>Had tues-fri off work, taking some leave I had owed. Puttered about the house, tidying up a few reno bits and pieces. Had a break from the gym and to give my wrist a bit more rest.</p>
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<p>But back into it today with heavy box squats. Wrist is almost ready to hit fronts again too which is primo. Aiming for Tuesday or Wednesday.</p>
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<p>Rolled out and stretched then did a <span style="font-size:14px;">couple of warm up sets at 60kg. Got a low box so we were both getting below parallel.</span></p>
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<p>Started at 80kg and worked up in 10kg increments. Sets of 6 reps at 80, 90, 100, 110, 120, 130. Then I dropped down to 4 reps for 140, 150, and then doubles for 160, 170, 180. I was feeling pretty good so I had a nudge at 190, got a nice clean rep so I was happy with that.. My mate is topping out around 140 at the moment. But he's still working on flexibility and doing more leg work. </p>
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<p>Will be pleased to be hitting 200 again regularly. Have a longer-term goal of 140-150 on front squat too. I've managed 125 but that was right on my limit and pretty ugly. More core and flexibility work needed to leg the legs to the pushing!</p> -
<p>Joined the herd and hit chest today. Have been feeling strong on the back of those squats which is cool.</p>
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<p>BB bench</p>
<p>60kg8 warm up</p>
<p><span style="font-size:14px;">55 @100kg. Really working on body position, gripping the bar hard and controlling the lift (up and down). Only take 1-2min between each set so I don't get to fully reload. The last rep on the last set was a bit tough but no fear of not finishing my set!</span></p>
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<p>DB flies</p>
<p>3 sets of 6@ 30kg, will try 32's next time round</p>
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<p>DB pullovers</p>
<p>3 sets of 6@36kg. </p>
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<p>BBBT round the worlds</p>
<p>2*20@20kg</p>
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<p>Renegade rows</p>
<p>3 sets of 12@18kg KBs. Another one I'm going to increase weight on soon</p>
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<p>Cable flies</p>
<p>2 sets till failure @9/16 setting</p>
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<p>Cable woodchops</p>
<p>2 sets till failure (each side) @12/16 setting</p> -
<p>Mental day at work called for some front squats!! </p>
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<p>Did a heap of stretching beforehand. Especially wrists, shoulders and triceps. Still felt pretty tight from pullovers on chest day. Wrist was all good but did get a big niggly during the workout but more stretching sorted that.</p>
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<p>60kg warm up. Two sets of 6. I'd been planning on 55@90kg but changed things up when my form was getting ragged.</p>
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<p>Then 806, 905, 905, 905 started to fade a bit here. 903 then 1001. Dropped back to 804 to finish. Couldn't get my elbows as high as usual so more stretching and practice on the cards. I knew that'd be the case and was pretty happy that the 100 lift was clean. Strength to lift is there, just need to keep working on that form.</p>
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<p>Finished up with some military press</p>
<p>40kg6, 506, 606, 408</p> -
<p>sorry dK, I saw your post and totally forgot to respond!</p>
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<p>Luckily I hit fronts squats again tonight.</p>
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<p>For wrists I push my fingers back against the top of my forearm - pushing as hard as you can manage without too much pain. I feel it at the base of my wrist (the tendons on the underside). You can do that standing with your fingers against the bar...</p>
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<p>I also stretch through my triceps so I can work on getting high elbows. I think my lat/shoulder/tricep areas are less flexible than my wrists. Keeping elbows up forces you upright and helps you keep the bar over your feet. This video is really good at walking you through stretches and the form for fronts - a good watch imo</p>
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<p>Tonight's workout was...</p>
<p>Stretching and rolling out.</p>
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<p>60kg6, 606, 806 warm-up. Then 905, 905, 904 (rack position slipped), 905, 905, 1003 then 606</p>
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<p>Snuck in a couple of sets at 60 for back squat and then a set of 6 at 100.</p>
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<p>BBBT round the worlds</p>
<p>2 sets of 20@20kg plate</p>
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<p>Renegade rows. Went up in weight without any issues on these</p>
<p>3 sets of 12@20kg KBs</p>
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<p>Finished with 2 sets of cable woodchops, just to feel that burn in the core.</p> -
<p>Had a good sat front squat session.</p>
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<p>Lots of sets and worked up to 120. Had a crack at 130 (once we put the railings up!) but it wasn't a goer.</p>
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<p>Did chest tonight, short and sharp.</p>
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<p>Flat bench</p>
<p>6012, 1005 for 5 sets. Definitely feeling improvement. Back to dumbbells for next chest session though, had a wee break with them and don't want to lose dem gains!</p>
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<p>DB flies</p>
<p>34kg6, 34kg6, 34kg6</p>
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<p>DB Pull overs</p>
<p>406, 406, 366</p>
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<p>BBBT's</p>
<p>2 sets 20@20.</p> -
<p>ha ha, nah I'd hit a plateau in terms of 1RM and this seemed a good way to get things moving again. 1RM is hovering around 135kg or so. Would like to get back to 140. I'd also moved to more DB bench rather than traditional flat bench - so I'm trying to mix it up more now.</p>
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<p>I also have to confess (gasp) to not chasing the 1RM dragon as much nowadays*. Still very much into random feats of strength (MN5 my man!!!) but really concentrating on form and flexibility so I'm doing things right and minimizing my chance of injury. </p>
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<p>*wonder how long that'll last ha ha </p> -
<p>Box squats today. Volume, volume, volume</p>
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<p>608, 1006, 1206, 1206, 1306, 1206, 1206, 1206, 120*6. Did a final set of 4 reps going real low. Next week will be a heavy session, liking the look of JK's training!</p> -
<p>Took last night off with a case of 'couldn't be arsed'. Much better attitude today though!</p>
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<p>Chest and some core</p>
<p>DB bench - smashed me today, all through the stabilisers in the shoulders, top of the chest and back. Feels like it takes forever to get that final rep up, especially without a spotter.</p>
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<p>40kg8 warm up</p>
<p>50kg6, 50kg4, 50kg4 faded hard on these. Rep 4 on the last two sets was slooooooow.</p>
<p>40kg6</p>
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<p>Will go back to alternating DB and BB bench now. Will stick with my 55 variation for BB bench and maybe drop down to 46kg DBs and aim for volume. Our reno's are finished now so I'll be able to free up some pingas to see my PT again!</p>
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<p>DB flies</p>
<p>3 sets of 6@32kg </p>
<p>Evil, evil, evil. These hurt today, got a big ol stretch in, keeping those elbows bent. Mean pump though so that was cool.</p>
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<p>Skipped pullovers as I want to do front squats tomorrow. So I did some core and stretching.</p>
<p>BBBT 20@20 with 20 plate</p>
<p>Renegade rows 3 sets of 12 @18kg KB</p>
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<p>Worked through a range of hip and legs stretches. My hips are a pain. It feels like I'm making really slow progress with hip flexibilty. Not too bummed as I know it's made harder by being flexible in other areas. Once I can sit more upright at the bottom of the squat it'll be on for young and old!</p>
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<p>Found a good vid on hip stretches but the dude is cheesy as fuck. Actually amusing and the stretches are mint. Can just imagine this dude creeping on some milf's after a game of tennis or some shit. Ha!! </p>
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Be very careful with those stretches!! I know my frame of reference is not the same as yours but I actually stuffed up my flexibility even more earlier in my rehab by overstretching.....have a look at this....helped me heaps.<br>
<a data-ipb='nomediaparse' href='http://sock-doc.com/2011/04/stop-stretching/'>http://sock-doc.com/2011/04/stop-stretching/</a> -
<p>Cheers bro, I don't go too hardout on my stretching. Slow and steady improvement is my goal (wish!). There's a lot of interesting discussion and thinking to be had about what works best for our bodies - what we are naturally equipped too do plus what we can improve on etc. I think being aware of the all the components in your stretches is really important. Everything is connected after all.</p>
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<p>Hit some heavy squats today. Good fun.</p>
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<p>Good roll-out and stretching. It was so cold this morning we did 5min on the treadmill to get a bit warmer. Winter is coming!</p>
<p>606, 606, 806, 1006, 1206, 1406, 1602, 1702, 1802, 1901, 2001, 1604, 120*4.</p>
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<p>Pretty happy with progress today. I've realised I need to do some more volume at 160-180 to keep pushing. I'd like to push past 220 - with an eye on 250 at some point.</p>