Pushing Tin - Paekakboyz Training Log
-
@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
ugh, running is the only cardio I want to do, as once you get semi-fit it's awesome. But I was NOT designed to pound the pavement!! I'm with @MN5 bro, go and get it checked out asap. Would also strongly suggest you check if you've got any IT band tightness or imbalances in your quads/glutes/hips that might be playing havoc with your knee alignment etc.
@Magpie_in_aus may have some further words of wisdom... as in actually knowing wtf he's talking about ha ha
But in the meantime sit back and let Dr's MN5 and Paekakboyz hassle you into medical treatment. In a loving TSF way of course.
I still enjoy busting into a sprint with the boys every now and again at the park. Anything more than that terrifies me.
-
@mn5 ha ha I'd be the opposite - I can just feel my hammies ready to ping if I put the hammer down. I just close my eyes and remember my days in the outside backs - then feel puffed and have a lay down!
-
@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@mn5 ha ha I'd be the opposite - I can just feel my hammies ready to ping if I put the hammer down. I just close my eyes and remember my days in the outside backs - then feel puffed and have a lay down!
Do you boys remember when everyone's favourite halfback turned commentator did his achilles whilst scoring a try ? ouch.
-
Most runners tend to stride out too far due to a low steps per minute (cadence).
The majority of social runners have a step count of 150-155 steps per minute. This results in a lot of heel striking. Aim for 175-180 steps per minute. The aim here is to transition from a predominate heel striker to a mid foot lander.
You can work on this by downloading a metronome on your phone a free one and set the beat to 175-180 and put some headphones in. Run at your normal pace but keep up with the step count.
This is a good start to changing the running technique. In regards to shoes, I would look at this site find your current shoes (the old ones) and see what % they are and try and get a slightly less % shoe (more minimalist). I am a fan of less support and cushioning (and it matters for fuck all if you mid foot strike).
Load management is important as well. Don't increase more than 10% at a time. 5% is slow and steady. That 5% can be increasing either time/distance/pace but only do one of them at any time.
Start a 3 week program of foam rolling your ITB.
To make it managable start off with this and add one roll each day.Day 1: 3 sets of 3 rolls each leg.
Day 2: 2 sets of 3 rolls and one set of 4
Day 3: 1 set of 3 2 sets of 4
Day 4: 3 sets of 4
and so on until you get to 3x10. After that point just do 1x10 after or before a run for management.
The sets of 3/4/5 will hurt lots 8/9/10 should be all good. Don't skip a day. Do it for 2.5-3 weeks should be feeling good.Work on this for glute stability, make sure your foot is dead straight. Knee over middle toes. Don't go for depth go for control. This video gives an average example.
Also work on some supine bridges. Can start with two legs on the ground with both arms down. Then go to no arms supporting.
Then single leg (control pelvis don't let it rotate) with both hands down. Progress to one hand down then no hands down. Further progression put your heel on a foam roller (really works hammys) then further is put leg on swiss ball hold position and roll the ball in and out. -
so you're saying i should put thought and structure in to my training? It's a crazy idea, but it just might work...
Rolling my ITB fucking sucks all of the cock. All. Of. It.
-
Late to the party sorry but would second the fact that swimming is the absolute bomb. Have lessons (or rather sessions twice a week) and it is the best workout. I challenge anyone to get a better fullbody pump than that. Add the low impact element and also how good swimming is for the body recovery wise and you have one hell of a sport. Obviously the downsides are that it's really farking exhausting and you can drown.
The key is to combine the volume stuff with the sprint work. An hour of that is fooking amazing.
-
@magpie_in_aus lol can you post you bank deets. I think we owe you for a consultation
primo post bro 
-
@mariner4life lol. But honestly bite down on the silicon and roll those puppies out. Just do it somewhere people can't hear you whimper in pain!
-
@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@mariner4life lol. But honestly bite down on the silicon and roll those puppies out. Just do it somewhere people can't hear you whimper in pain!
Sounds like some of my tinder dates
-
@mn5 I avidly await your book coming out!! The stories you could (and do) tell!!
-
@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@mn5 I avidly await your book coming out!! The stories you could (and do) tell!!
I'm a bit short of Wilt Chamberlains efforts ( 20,000 women is a lot ) but I'll do my best.....
-
Back and a bit of shoulders tonight. Hit a few more machines than usual so my bro didn't aggravate anything further. To feel less dirty we upped the rep range and sets. 12+ reps per set and did 4 or 5 reps on most exercises.
Y and T rows to warm up. Holy shit my biddies were sore from Monday chest work out. Forgot to update that but we did dumbbells instead of regular bench. Working sets were 4 sets of 12 at 40kg, really noticed the difference in activation after lifting wide grip on bench.
Anywho, we did close grip lat pull downs, seated rows, some cable work then finished with standing KB press. A nice mix and the high volume stuff gives you a mean pump. Taking the rest of the week off as we are up in Orcs for a gig. Plus my left knee has been a wee bit niggly so a few extra days off will help.
Weighed in at 106.9 before the workout and 106.5 afterwards. Really cool to hit 106 with half of Nov to go. Eating is better, not stellar, but better. And I'm kicking ass on better portion sizes and have dealt to my late night snacking. Will be having some beers this weekend but that's a treat, finding the no booze policy easy as.
All I need is more fucking sleep as ms nearly 2 got sick last month and her sleep schedule has gone to shit. But hey, it'd be a crazy ol world if everything lined up all at once aye!!
-
Holy shit I have unreal tricep and lat doms today
that'll learn me to do volume lol -
Good workout tonight. Chest, shoulders and a bit of back.
Y and Ts to start. 2 sets of 12 with 3kg DBs
DB bench next, mixing it up from wide grip BB bench. Warmed up on 30's, then 4 working sets of 8-10 reps at 40kg.
Strict widegrip overhead press next. Sets of 8 at 30kg, 40kg and 50kg. Then 5 at 60kg.
Finished with standing KB press. Sets of 10 with 14 and 16kg KB. Then 6 more each side with 20kg KB.Regularly in the 106 range now. Eating going well but could always do with more sleep!!
-
Legs and some overhead squats tonight. Warmed up and had a good 20min of mobility and lighter stuff to get mobile. Chesticles were tight af after DB bench last night. Always adds a bit of extra zing to rolling out.
OHS was all about more volume. Well, as much as time allowed for. Did two sets of 5-6 reps with the bar, 30kg, 40kg and then 50kg. Second set at each weight was feeling nice and solid. Got a wee bit fatigued on the last couple of reps at 50kg so decided to stop there.
Snuck in some back squats even though we were running overtime. Sets of 6 at 60kg and 80kg. Then 5 pause squats at 100kg. 3 sec pause for the first 4, then a 5 sec finish to end.
Was pleased with how OHS form went after chest yesterday, still a ways to go to get back my full rom. Once I can get mobile within 10-15min I'll have more time for volume, or rest breaks if I decide to go heavier.
-
@paekakboyz Overhead squats: why, in your opinion?
-
@nta why do them?
For a desk monkey, and a guy with years of heavy(ish) benching, working on the mobility to do OHS properly is epic.
Nothing I've done in recent years has improved my upper back mobility, shoulder health and all the various stabilisers like OHS. I've learnt way more about how to get my body in the right position to use my strength, and the cross over benefits for squatting and pressing are big too. I literally am walking taller after a OHS session, so that's a bonus too.
I really wish I'd gotten into Olympic lifting earlier, and really I'm only scratching the surface with OHS - not doing snatching or clean and jerks. But will chase that once I have a bit more time.
-
Stupid PC crashed in the middle of an update. Smoked arms tonight. 4 different supersets for 4 sets, 12 reps each. Shitloads of reps and the pump was real!!
Y and T rows to start and KB press to finish. Nice way to celebrate fri-yay!!
Arms were looking solid by the end! Losing a bit of body fat has probably helped
-
So somehow this post came back post-PC crash. Added for details of the pain we inflicted on ourselves. DOMs are coming in hard lol.
Whoa we smoked arms tonight. Super set city and the pump was real!!
Started with two sets of Y and T rows, then shit got real.
Super sets of cable curls and tricep push downs. 4 sets of 12 reps for each. Worked up to around a half stack for curls, around 2/3rds for triceps.
Then it was ezi-bar curls and DB skull crushers. 4 sets again of 12 reps each. 30kg through to 40kg on the curls. Skullcrushers (two-handed) with 28kg DB.
Tried a bent over ezi bar curl next. 4 sets again of 12 with 30kg.
Cable curls - using both sides of the rack - like you are punching yourself in the head lol. 4 more sets of 12. This one was a bit lighter, 5-8kg each arm.
Standing KB press - 2 sets of 8 each arm at 16kg KB -
Good times tonight. Bit of a mixed back and shoulders session.
Y and T's to warm up
Strict press wide grip. 30kg, 40kg and 50kg - sets of 10 reps.
Push press wide grip. 70kg for 5, 80kg for 5, 80kg for 3. 90kg for 3, 90kg for 2. Lock is solid as, it's just that constant focus on staying tight and transferring the power through your legs. Feels primo when you catch the bar overhead without having to use your arms.
3 sets of ring rows, like a reverse push up but a row action... hopefully you get what I mean! sets of 10, did far better on these than expected!!
Finished with 3 sets of standing, one arm KB presses. Sets of 8 each arm at 16kg, 18kg and 20kg. A few resets on the last set. When form is tight and my elbow stays tucked it's all good. But if you get slightly out of kilter things can go south fast. On lighter KBs I can hold it with pure grip, but not once I hit the 20s.Back and front squats with PT tomorrow. Maybe some overhead stuff if I've got enough time beforehand to warm up properly.
Shoes
