Pushing Tin - Paekakboyz Training Log
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<p>ugh, a reminder of how far things have slipped today. Hit the deadlifts and then some military press and stretching.</p>
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<p>The knee has been feeling ok but the deads really tested it out. Went for volume with reps till failure at 65kg (3 sets), 85kg (1 set), 105kg (2 sets), 125kg (1 set). Lower back was tightening up even though I rolled out. Reckon this is probably a tight hamstring issue plus a lack of lower back strength. Something to work on.</p>
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<p>Overhead press was 45kg, 3 sets of 8 although I only made 6 on the last set. </p>
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<p>Went and rolled out my back and hammies. Definitely loosened me up, and feeling ok now. Knee is a bit clicky but no pain which is good!</p> -
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<p>That knee....sounds like mine bud</p>
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<p>Knees suck aye!! Trying to work out how to keep squatting etc but give it enough time to sort itself out. It feels fine today so hopefully we are all go for sat leg session.</p> -
<p>Knee is still iffy, but hopefully improving with the rest.</p>
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<p>Chest hit out and lots of stretching and rolling out.</p>
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<p>Warmed up with the bar. Couple of sets of 20+</p>
<p>60kg12, 60kg12, 80kg6 (ugh felt heavy!), 60kg12</p>
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<p>Dumbbell bench</p>
<p>30kg6, 30kg5</p>
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<p>Dumbbell Flies</p>
<p>20kg6, 20kg6, 20kg*6</p>
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<p>Went and rolled out upper back, legs etc. Lots of stretching, especially hammies and hip flexors.</p>
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<p>Bit gutted with how much strength has slipped on bench and upper body. Weird that the dumbbells felt ok but 80kg on the bar felt pretty heavy! </p>
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<p>One day at a time aye! </p> -
<p>Mean session today. Used the deadlift/farmers walk yoke that the gym added a few months ago. One that you step into. It's handles mean you aren't lifting from traditional DL depth so it helps with the hip movement in the upper part of the lift. If that makes any sense!</p>
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<p>Started out light and worked up in 20kg increments to about 6 plates either side. We aren't sure how heavy the yoke is, could be 30-40kg but definitely heavier than a 20kg Olympic bar.</p>
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<p>Had the 2.5kg greens on - the bigger sized plastic plates that make it easier to add the 20 plates.</p>
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<p>We were hitting 6 reps till we got to 200, then it was 4 reps and singles once we got to 240 and 260. Definitely taps into the CNS, get that mean head spin after a heavy lift. Grip was all good and the knee felt sweet. It really hits your mid lats too. Reckon I'll be feeling it tomorrow!</p>
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<p>To finish we stripped down to 4 plates either side and did a few laps of farmers walks. Good stuff!</p> -
<p>Good little deadlift session today. Knee was fine and not a peep out of my shoulder.</p>
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<p>Was pleasantly surprised with today's lifts. Got up to single reps at 190kg after starting on 60kg and working up in 20kg increments. Started with 6-8 reps then down to 4 reps once we passed 140kg. They've got a lifting chalk station at the gym so it's primo to have that on hand (lols). Grip strength is still all good. No need for straps with the chalks around. Finished with 2 sets till failure on 140kg. Then did a couple of sets at 160kg on the yoke we used last week.</p>
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<p>Hands got a bit roughened up - didn't cry though cause I'm pretty tough :whistle:</p>
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<p>Will take it easy this side of xmas on the knee. Hoping to mix in some lighter squats to keep base strength and flexibility solid. Fingers crossed!</p> -
<p>physio session today. Good news in it's not totally broken. A tight hip flexor has messed up the alignment of my kneecap/ligaments around the knee. So the crunching is the knee not tracking in it's correct grooves etc. Some light knee extensions and stretching/rolling out should improve things pretty quickly. Picked up a new hip flexor stretch that should really help. Did not know that the hip flexor muscle went all the way down into your knee - I thought it was much more localised around the hip.</p>
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<p>I think we are doing an hour of chins on sat... gulp</p> -
<p>Evil back work out today. 100 pull ups. First two sets were unassisted 7 then 5. From there I was doing 5-6 but using a band. After the shoulder injury I would have been doing 1-2 rep sets once I fatigued. And that would have been from set 3 onward! The band gives you a boost from full hanging extension but sweet F-all for the top part of the pull up. Think we ended up around 110-115 in total. Kind of lost count around 50-60. Sure my mate did that on purpose ha ha </p>
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<p>Expect to feel my lats peeling off my back anytime soon. Good times!!</p> -
<p>Cheers Wairau, took about 35-40min I think. We alternated without too much of a pause in between. My mate wasn't using the band and he wasn't doing full hanging reps., So he needed a bit more of a breather in between.</p>
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<p>Feeling it today - massive stretch through the lats which is good. Glad my shoulder held up fine too. </p> -
<p>ouch. Went and did a chest workout this morning to try and loosen things up. Pec deck, Cable reverse flys, dumbbell pullovers, seated chest press and some leg extensions to finish up. Stretched and rolled out, following the physio's advice etc.</p>
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<p>Back amongst it... and back to work. meh.</p>
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<p>Aiming to hit the gym 4-5 times this week. Chest and a lot of rolling out today. Totally forgot about my leg extensions though. But I've got physio tomorrow so I'll get to see how the knee is going.</p>
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<p>Chest workout </p>
<p>BB bench - couple of sets with the bar</p>
<p>60kg10, 6010, 806, 806, 6010, 6010</p>
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<p>DB bench</p>
<p>30kg8, 30kg6, 30kg6</p>
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<p>DB flies</p>
<p>24kg6, 24kg6, 24kg5</p>
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<p>Spoke to my PT and I'm going to sort a deal for 10 sessions (1-2 week). He said why wait till my knee is 100% percent, most of us have a niggle or two on the go at any one time. Made sense and there is plenty to work on to maintain some strength and flexibility while the knee comes right. Good to get a bit of a push, even if it's also $$ in his pocket! It'll be a good way to kickstart training for 2015.</p> -
<p>Physio session and a light back workout tonight.</p>
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<p>Still tight through the hip flexor and quads but my knee is getting better. Still a bit of clicking but much less and it feels more solid. Got my stretching and rolling out exercises and Physio had me doing leg extensions, light 45 degree leg press and a couple of sets of lunges.</p>
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<p>Back</p>
<p>Bent over DB rows (34kg). 3 sets of 8 reps each side.</p>
<p>Seated row (close-grip). 3 sets of 16 at 45kg.</p>
<p>Shoulders were a wee bit sore from bench so light weight and high reps.</p>
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<p>legs</p>
<p>Leg extensions. 3 sets doing one leg at a time. 8-10 reps at about a quarter of the stack. Working that last 15 degrees of leg extension. </p>
<p>Leg press. 3 sets (not one legged) at 120kg plus sled. 8-10 reps.</p>
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<p>Rolled out and stretched. Managed to get a spot where I could watch the cricket too! Mint.</p> -
<p>Primo session today. Hot as a motherfucker!</p>
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<p>Started with light warm-up and then hit triceps hard.</p>
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<p>Close grip bench</p>
<p>Bar20, 60kg16, 80kg10, 60kg12, 60kg*12</p>
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<p>Pull downs (with the rope handle)</p>
<p>7/12 stack 3 sets till failure. Did something like 12, 10, 8 mean burn right at the top of the tricep. yeow!</p>
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<p>Went and rolled out and stretched - back, legs, glutes etc. A good 15-20min... didn't hurt there was plenty of eye candy!</p>
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<p>Knocked out BB curls @25kg till failure (27 reps kapow) while I waited to start legs. Had a good pump in the arms by this stage.</p>
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<p>Leg extensions</p>
<p>3 sets of 12 each leg at 30kg. Felt ok and working that last 15 degrees as you straighten the leg, seems that's the channel the hip flexor activates through.</p>
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<p>Lunges with KBs</p>
<p>Did 6 each leg with 12kg KBs then two more sets of 6 each leg with 10kg KBs. Balance is shit at the moment, especially when the iffy knee is the plant leg.</p>
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<p>45 degree leg press</p>
<p>120kg plus yoke. 3 sets of 10. Legs were knackered by this point - lunges are satans work.</p>
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<p>Finished up with waiters carries with 10kg KB. 3 sets of a 15m walk for each side. Flare your lats and it sits nicely, but lose your form and its all over rover.</p>
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<p>Seeing my PT in a couple of weeks for the first of a 10 session block. Amping for it, injuries, gnarly work life and a lot of 'meh' made 2014 pretty average in terms of training. Time to smash this beer puku and get stuck in. Ha ha just re-read this post. Endorphins much lol! </p> -
<p>Managed a decent workout while we were away on holiday. Hotel actually had a power rack and nearly 140kg of plates. Only two 20 plates but that was ok. Knee rehab has been going ok, probably haven't been stretching enough but I have kept up by leg extensions and body weight lunges. No as 'clicky' anymore but still not 100%. </p>
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<p>Did chest, triceps, legs and biceps while at the hotel - lots of sets till failure at 60-70% of max lift. Got a good pump and was still feeling it a day or two later. Got some building work to do tonight and over the long weekend. Gym on Sunday.... maybe 100 pull-ups again... hmm. Then my first session with my PT on Wed evening. Really looking forward to it - so much so I've been cleaning up my eating and slowly cutting down alcohol etc. It is summer still after all!</p> -
<p>First of 10 weekly PT sessions today. Got my ass kicked. Still a bit gun shy with my knee and shoulder but it was all go today. Heaps of bodyweight and core work. Plus a heap of focus on activating the glutes and core through transition movements.</p>
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<p>3 exercise supersets on a 15m or so track</p>
<p>1. Lunges with a pause and a back extension at the bottom of the lunge, arms above head and arching backwards. To really open up hips and keep the chest proud etc. </p>
<p>2. bodyweight squats swing arms up as you go deep in the squat - 12 reps</p>
<p>3. Reverse bear crawls - keeping hips low and body parallel to the floor. I thought these had more of an arch through the back... I was wrong. Doing it properly hurts more too!</p>
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<p>Did that 3 times.</p>
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<p>Then my PT took me through Turkish get ups. </p>
<p>Did 2 reps (up and down) each side then he got me to do three more sets of 2 reps each side using my shoe. I wasn't allowed to grip it, just have it sitting in my hand. I can see why having any weight at all would fark you up! </p>
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<p>2 exercise superset </p>
<p>Ring rows - pointing toes and digging heels in. Keeping glutes tight to keep my body rigid while doing the rows.</p>
<p>Waiters carries with 10kg KB for one set then with 12kg KB for the last two sets. Failed near the end of the last two sets on the KBs, weird to have lactic acid through my whole arm - from forearm, biceps and triceps! evil!</p>
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<p>2 exercise superset</p>
<p>Lying down close DB press (one arm at a time). Keeping elbow tucked in tight and focusing on abs and glutes to keep stable. 20kg for 8, 24kg for 8 then 26kg for 8. </p>
<p>1min plank keeping glutes tight - this was a bit of a change, I normally concentrated on bellybutton meeting the spine to keep the girdle around your lower waist really tight. Again doing it the PT's way hurt heaps more! failed on the last set, managed 45 sec or so. Legs were jelly!</p>
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<p>Finished with 3 sets of 8 reps doing GHD's. First set was munted as I thought my hammies were going to cramp, but the last two sets were all good.</p>
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<p>Sweated like a demon and I'm knackered now. Good stuff! Wonder if I'll be able to walk tomorrow :think:</p> -
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<p>Love the Turkish Get ups, have done them with 20kg KB, regular weight is 16kg, but even a mm out of balance and down she comes. I use a HR monitor during my workouts and I will regularly hit 90-95% of max HR doing them. brutal.</p>
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<p>Had to 100 of those at 16kg for one workout. Felt like I'd been run over by a truck.</p> -
