Pushing Tin - Paekakboyz Training Log
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="550210" data-time="1451622254">
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<p>Fark close call! I almost dropped it a few weeks back when lost grip on one side. Managed to landed it back on the rack without anyone noticing</p>
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<p>Yeah those close calls really remind you to concentrate, especially when you have no training or practice on dropping weight safely. I know what to do in theory but haven't bailed on lift but had one very, very close call. </p> -
<p>+3 points for covert re-rack without anyone noticing!! </p>
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<p>Back workout this morning. Wellington is super still, muggy with fog/low cloud. Sweated like mofo's!!</p>
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<p>KB waiters carries to start. 2 sets with 18kg then final set with 16kg. Had to chalk up to help with grip. Also did a longer circuit as there were fewer folks at the gym.</p>
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<p>Close grip seated row</p>
<p>65kg12, 85kg12, 100kg8</p>
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<p>Close grip lat pull down</p>
<p>60kg12, 70kg12, 85kg8 last 4 reps spotted</p>
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<p>DB one arm row/press with 40kg DB's. 3 sets of 6 reps each arm.</p>
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<p>Renegade rows with 28kg KB's. 2 sets of 12 reps.</p>
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<p>Managed a good pace so snuck a bit of conditioning into today's workout. Got a mean pump through my back and core though. </p> -
<p>Had a bit of a break due to an unplanned trip to Auckland. But back at work and into my gym schedule again.</p>
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<p>Trained chest and arms tonight - only had 50min so it was a short and sharp session.</p>
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<p>Flat BB bench</p>
<p>60kg8, 60kg8 warm up</p>
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<p>80kg8, 100kg8, 110kg10, 110kg10, 100kg10 then straight into 60kg20 - very pleased with that after a 10 day break. That last superset was evil, 60kg has never felt so heavy!</p>
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<p>Cable bicep curls and tricep push downs.</p>
<p>Sets of 12 reps at 75%, 85%, 100% of the stack. Really seeing improvement in bench and back workouts since we've been hitting arms more. Gains incoming yo!</p>
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<p>Wedding anniversary on the 20th and I'll be going dry (booze... ahem) after that for an indefinite period of time. At least one month but likely longer than that. I've got 10kg that I want to drop and booze has been a big part of packing it on. The challenge will be keeping strength track upwards as fat/weight drops off.</p> -
Good luck with the dry run. Been dry since Jan 1st (not that I'm counting or anything...) initial plan was to stay dry til Jan 17th for the cycle event. Luckily it's on a Sunday so I won't feel the urge to jump straight on the piss when I finish. (Nothing like a few well earned beers, though!)<br><br>
I might try to last out the whole of January- I fly out to US on Jan 31st so I can get arseholed on the plane -
Cutting the alcohol really does help eh. <br><br>
I haven't got dry but cut it back a lot over the last few years, especially those odd one or two I would often have with clients over lunch. Now a Diet Coke gets me pretty excited. <br><br>
Drank a bit over Xmas (as you do) and abs just disappeared. Back on the gain train now tho... -
<p>Got a couple of people at work who are going dry for a bit too - much easier with a support group!</p>
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<p>Squat session with my PT last night. Nothing too crazy, just 55 with some middle of the road weight. Didn't squat much over the holiday break and need a bit of work on mobility. Goal for this year is to learn overhead squats - that should really help my shoulders out, still too tight at the moment. Especially after chest day!</p>
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<p>warmed up and rolled out. Man I had some mean knots in my quads. Pain!!</p>
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<p>60kg5 for 3 sets warm up</p>
<p>5*5 was 110kg, 120kg, 120kg, 120kg, 110kg. First couple of sets felt a bit rusty but the last 3 were pretty good. </p>
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<p>Talked through some more stretches with a focus on the feet and lower legs. More ankle flexibility will make deeper squatting easier and take some pressure of my hips. Hip tightness is my biggest challenge with squats these days. But it's much improved compared to this time last year. Making progress but always more to do and get better at.</p> -
<p>Really good workout with the lads today. Bit of preworkout didn't hurt!</p>
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<p>Did a 53 deadlift and BB bench combo.</p>
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<p>Warmed up for deads first. Hammy curl and hip thrust combo on swiss ball. 2 sets of 12 each.</p>
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<p>Started with a few sets at 60kg then jumped to 100kg for final warm up.</p>
<p>Working sets of 3 were 145kg, 145kg, 155kg, 155kg, 145kg. Lower back was a bit iffy at the top of the lock out on the last set. But I haven't exactly managed much deadlift volume lately and I know my core work has slipped a bit. Was really pleased with the bar speed though - weight felt heavy-ish but moved fast.</p>
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<p>BB bench</p>
<p>60kg5 for two sets then 100kg5.</p>
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<p>Working sets were 100kg, 110kg, 120kg, 125kg, 125kg. Had been planning on going up to 120kg for the middle set then back down. But things felt really good so I kept the weight increasing. Again the bar speed was good, really like the 3 rep variation for bench as well as deads. Shoulder is no problem at all, and I've got my lifting position dialled in now - really tight through my core and legs, bit or an arch in the back and loading all the weight through my upper back. That works a treat to keep the pressure on your shoulders under control. Not quite doing full tucked in arms for the press but definitely bringing my back into play.</p>
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<p>Oh, and a set of 60kg30 to finish! Evil, evil, evil. Did it in blocks of 5 with a 1-2 second pause in between. Last 7-8 reps burnt hard.</p>
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<p>Mean full body pump after all that. Good times</p> -
Due to an annoying twinge in my right lat ( getting old sucks ) I haven't done any Deads for awhile but after getting loads of deep heat on I went to the garage and after minimal warm ups ripped out 12 x 150kg, not my best of all time but the muscles have a 'good' ache today and I've persuaded the better half to give the shoulders a rub in front of TV tonight ! Sweet.
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<p>Worked out before a thunderstorm arrived in wellies. Fucking muggy so it was a sweaty ol session.</p>
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<p>Got my squat shoes so was keen to take them for a hoon. We were doing back and arms tonight but I got in early for a warm up and some light squats. Got up to 130kg and the shoes feel mint. Solid as and more depth with less ankle, knee and hip flexing. Going for a full leg session tomorrow, including front and back squats. Lat and tricep flexibility will probably be a bit shit but time to start working on the front rack position again.</p>
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<p>Back workout was...</p>
<p>KB waiters carry's - 3 sets. First with 18kg KB and the last two sets with 16kg KB. Had to chalk up heaps as we were sweating all over the show.</p>
<p>Close grip seated row. 3 sets of 8 at 80%, 90% and 100% of the stack. Feeling pretty beastly on these bad boys at the moment. </p>
<p>Close grip lat pull down. 3 sets of 8 at 55kg, 65kg, 75kg.</p>
<p>DB one arm row, close grip press combo. Started with 44kg DB for 8 reps. Then back to 40kg DB for the last two sets.</p>
<p>KB renegade rows with 24kg KBs. 2 sets of 12</p>
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<p>Finished with our cable curl/tricep push down combo.</p>
<p>2 heavy sets of 12 reps, about 70% for curls and 80% for triceps. Then up to 80% for curls and the full stack for triceps. This small addition to our workouts has been making a bit difference, especially for my bench.</p>
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<p>Looking forward to legs tomorrow. Mean.</p> -
<p>Good leg session today. Muggy again so sweated like a bastard.</p>
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<p>Stretched and rolled out. Lots of work on wrists, lats and triceps to get ready for front rack position.</p>
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<p>Started with fronts. Set up 60kg and did a few static holds, trying to drive my elbows upward and get the bar settled across my front. Wasn't too bad overall.</p>
<p>Working sets of 60kg5, 80kg5, 100kg3, 60kg5. New shoes made a big difference, super solid and easier to hit good depth.</p>
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<p>Back squats</p>
<p>60kg4, 100kg4, 110kg4, 120kg2, 130kg2, 140kg2, 150kg2, 160kg2, 120kg2, 100kg4</p>
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<p>Finished with 2 sets of KB goblet squats. 20 reps each with 32kg KB. Pain.</p> -
<p>Unfortunately the ones I ordered online were too small - The pair I got from Rebel sport are broader and I've ended up in a 10 rather than a 9. Normally I'd be a 9 or 9 1/2 which is what I ordered. For the model I bought I tried 9's on at Rebel and they only just fit - 10's felt really good and were mint when I was lifting yesterday.</p>
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<p>The return postage (to UK) means I'll sell the others shoes on trademe. Unless anyone on here needs a brand new pair, size 9, lifting shoes :whistle:</p> -
<p>Cheers JK, will pass on more details once I'm back at work on tuesday - had squeezed in a weeks leave to run into Wellington Anniversary day this Mon. No looking at work email till then ha ha (which is where the shoe order info is).</p>
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<p>Today was a fun day at the gym. We decided to do a mini powerlifting meet. Minus the huge weights, lifting gear and of course the other gear :whistle: Although we did have pre-workout</p>
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<p>We were planning on 2-3 warm up sets of 4-6 reps then moving into 2 rep sets and to singles once the weight got to the 70%+ range. Keep trucking until you hit a goal weight or fail a rep. Felt strong on each max lift but we did take about 1 1/2 hours to work through everything, including warm up. Forcing yourself to have a 3-4min wait on the bigger lifts is hard when the pre-workout is cranking and you can hear Broscience and CJ Fletcher telling you to lift that shit! Good times!</p>
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<p>Rolled out and did some stretching before we started with back squats.</p>
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<p>60kg6, 100kg6, 120kg4, 140kg2, 160kg1, 180kg1 - I think the 180kg rep was just on parallel while the rest were good depth. I've learnt a sort of signal where I know I've broken parallel. When my hip hinges past a certain point I know I'm good. Reckon I could have pushed to 190kg but those other 2 max lifts were on my mind. Still amazed at how much difference the lifting shoes make. Feel rock solid and they make it really easy to sit back on your heels. Still keen to keep working on ankle and hip mobility though. Aiming for overhead squats this year so I'll need to be loosey goosey.</p>
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<p>Bench next. Shorter warm up as shoulders and upper back were all nicely warmed up.</p>
<p>60kg6, 100kg4, 120kg1, 130kg1, 140kg1 last rep went up sloooooow. But I got that sucker. If I'm fresh I've got a 145kg in me. Will be really cool to crack 150kg this year. Decline is off the schedule now, but I'll keep working on strengthening my shoulders - again that'll be something I'll need for overhead squats.</p>
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<p>Deadlift to finish the session.</p>
<p>60kg6, 100kg6, 120kg2, 160kg1, 180kg1 Happy to hit that weight, but still not super pleased with form. I'm collapsing around lower back and core. Have been doing more core-centric work of late so will amp that up. Perhaps time to consider using the belt I've got? Working on the theory that it helps you improve faster than lifting belt-less - active pressure to flex into etc... </p>
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<p>The result of that weaker core is a super tight lower back. Did some stretching after we finished and about 30m of reverse bear crawls. Those work a treat on a sore lower back.</p>
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<p>That was a 500kg total which was cool. Mate did 520kg with 160kg squat, 160kg bench, 200kg dead. He hasn't done much squatting of late so I reckon he'll bump that up to 180ish this year. </p>
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<p>I've got another 10-20kg on my squat and hopefully I've have my dead to 200+ in the next couple of months. Don't want to revisit that ab injury I got last year.</p>
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<p>We'll repeat this in a few months. But holy shit my CNS is tapped the fuck out. Got cleaned up and had a feed and now I'm ready to settle down for the day :)</p> -
<p>Chur bro. I figured the same about belts but after a bit of google research it sounds like a belt can help you build core strength. But I know I've got plenty of scope to improve my core before I start belting up.</p>
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<p>Fark, body was smashed today. Back and legs tapped out for sure.</p>