Pushing Tin - Paekakboyz Training Log
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<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
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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> -
<p>Dang, your mate can shift some tin!</p>
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<p>Did 30min on the cross trainer at home last night. Felt dirty doing cardio but I'm sure I'll get over it.</p>
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<p>Really good PT session tonight. Front and back squats and a core combo to finish. </p>
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<p>Had a good warm up and got in some work with a band to stretch lats and triceps.</p>
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<p>Front squats - worked up through 40kg, 60kg, 70kg all for 5. 55 working sets all at 75kg. Nothing overly heavy but decent volume. Working hard on keeping elbows and chest up. Sets 3 and 4 were really good, bit rusty early on and the last set I was fatiguing a bit.</p>
<p>Back squats - 80kg warm up set then straight to 55 working sets. 100kg, 105kg, 110kg, 105kg, 100kg. First rep of the last set was mint, really cool to have that sense of when form is spot on. Pretty much all the back squats were nice and clean. </p>
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<p>Finished up with three sets of 10m reverse bearcrawls into 30sec bridge.</p> -
<p>Smashed it today. 55 for bench and deadlifts.</p>
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<p>Pre-workout, stretch and warm up.</p>
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<p>Bench first</p>
<p>Warmed up on 60kg5, 60kg5, 80kg5 - Four working sets of 5100kg and last set 5110kg. Bench is feeling good. I've worked out that most of my shoulder soreness is mobility/posture related. So I'll just keep chipping away at that. Moving into overhead squats is a big motivator to get things in order!</p>
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<p>Deadlifts</p>
<p>Warmed up with 65kg*, 105kg5, 125kg5. Working sets were 5*145kg. Deads felt really smooth and clean today. Did all the warm ups with double overhand plus the last working set. The rest were mixed grip. Pretty stoked with the deads even though the weight wasn't overly challenging. Had hit a period where it felt like my dead form was really gumby. But that seems to passing.</p>
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<p>Mate is back to work now so we'll be doing our usual Mon/Thurs sessions. Plus Wed with the PT and our weekend workout. Booze free as of Feb and will look to add at least one cardio session at home. Might as well use the Xtrainer and I can always watch some tv or whatever while I'm doing it. </p> -
<p>Good session tonight but back and grip strength were still pretty smashed from sat.</p>
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<p>KB waiters carries. Had to use a 20kg, 18kg and a 16kg KB tonight. Managed one rep with stronger hand with the 20kg. After that is was down to 18kg for both hands. Then last set had to use 16kg on weaker hand. Before xmas we'd been knocking on the door of 20kg for reps so hopefully that isn't too far away.</p>
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<p>Close grip seated row 3 sets of 12 at 70%, 90% and 100% of the stack. Had to drop the last set down to 8 with 2 ugly reps at the end. Upper back was filleted by those deads.</p>
<p>Close grip lat pull down 3 sets of 12 at 130lbs, 160lbs, 180lbs. </p>
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<p>One arm DB row and close press. 40kg DB for 3 sets of 6 reps. Rows were all good but last set of pressing was tough.</p>
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<p>Finished with cable tricep/bicep super sets. Max reps for each set. Worked up to a full stack for triceps and about 80% for curls. With triceps you've got your body leverage to help out so it makes going heavier on curls tricky if you're being picky about form. Hate swinging my elbows on curls... unless it's cheat curls. Then it's ok :yes:</p> -
<p>Missed wed PT session as I was crook. Nothing to do with the cricket being on, I promise!!</p>
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<p>Tonight we did waiters carries and worked on turkish get ups. My mate hadn't done them before but he was keen to check them out.</p>
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<p>Went through 20 or so reps balancing a shoe rather than any weight. Not allowed to hold the shoe at all so it's great for keeping your arm vertical as you move.</p>
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<p>Mate picked it up pretty quickly. A couple of trainers we are friendly with added some tips - one was really helpful. When in starting position move your straight leg out a bit, it can help give you leverage through your core to get up onto your elbow. </p>
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<p>Worked through a few sets with 10kg, 14kg, 16kg and 20kg kettlebells. Got a good sweat going and felt really nice and loose after the workout. PT reckons they are the best injury prevention movement. Everything gets some action and a stretch on the way through!</p>
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<p>Bench and deads again on sat. Might look at 53 rather than 55. The higher volume at a reasonably challenging weight has been good. But recovery seems to take a bit longer - plus hitting two major bodyparts in one day makes it harder to space out workouts.</p> -
<p>Bench, dead and lawns combo today.</p>
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<p>Pre-workout, warm up.</p>
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<p>Bench 53.</p>
<p>60kg5, 80kg5, 100kg3. Working sets - 110kg3 for the first four sets. 120kg3 for the last set.</p>
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<p>Deads 53 also</p>
<p>65kg5, 105kg5. Working sets - 155kg3 for first three sets. Then 145kg*2 for the last two sets. Back felt tired so I wasn't going to go any heavier.</p>
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<p>Finished with rolling out and some stretching. Then 4 sets each side of 10kg KB Turkish get ups.</p>
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<p>Then home for 1.5hrs of lawn moving - sunshine was cranking so it was bonus activity. Couch was the next destination for the cricket! C'mon BC's.</p> -
<p>Mean workout with PT tonight. 53 Front and back squat combo.</p>
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<p>Had a good 40min to roll out and stretch. Have been working on my wrist flexibility heaps - pulling your fingers back is an easy stretch to do where ever. Has even helped my bung wrist a bit too.</p>
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<p>Has been warm, muggy weather in Wellington of late. The walk to the gym was my cardio warm up!</p>
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<p>Started with front squats</p>
<p>40kg5, 60kg5, 70kg5</p>
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<p>Working sets of 70kg3, 75kg3, 80kg3, 85kg3, 90kg3 elbows were starting to drop a bit on the last set. But really happy with how my rack form went. Still need to work on my triceps and lats though. Heaps of flex left in my hands to drive my elbows higher.</p>
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<p>Back squats straight to a 100kg5 warm up</p>
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<p>Working sets of 1103, 120kg3, 130kg3, 135kg3, 140kg*3 on the last set I was slower coming out of the hole but still managed clean lifts. Lost the stretch reflex as the weight got more challenging.</p>
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<p>PT was really pleased with my lifting. Said all that mobility work is paying off, which is cool and super motivating.</p>
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<p>We are starting overhead squats next week. Plan is to warm up as usual for front squats then go through some shoulder mobility stuff. PT reckons he'll have me hitting 30kg overhead next week, I've tried the bar before and that was pretty sketchy! but really excited to be getting into overheads. Warmed my PT I already know they are a gateway lift to crossfit :whistle:</p>
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<p>Nearly two weeks dry and aside from watching the cricket on Monday I haven't missed the beersies. No set target or anything, will just see how things go. Reckon we are eating really clean about 4 days a week. The odd pie also slips in at lunchtime but sushi is more likely. Not sure if all the rice is that great though?</p>
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<p>Anyways everything is heading in right direction, tumeke! </p> -
<p>Bench and deadlift combo today. All three of us on board.</p>
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<p>Bench first. Warmed up with a few sets at 60kg, 80kg and 100kg.</p>
<p>Working sets 53 at 120kg, 120kg, 120kg, 125kg, 125kg. Was really pleased with bar speed and didn't need a spot at all.</p>
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<p>Deadlifts. Warm up through 65kg, 105kg, 145kg.</p>
<p>Working sets 53 at 165kg, 165kg, 175kg, 175kg, 165kg. Last set at 175kg had a couple of bounced reps so I knew I was getting fatigued. Dropped back down to 165kg for the last set and made sure they were clean reps.</p>
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<p>Snuck in a few KB cleans at the end - just a bit of mucking about. </p>
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<p>Good workout and cool to be getting a bit more weight on the bar for deadlifts. Bench is cranking - repping 120+ is satisfying. Hopefully a 150kg 1RM isn't too far off.</p> -
<p>No DOMs or anything over the weekend. Was really happy that my lower back didn't tighten up after having a nudge at some heavier deads. A bit of soreness in the old chesticles but nothing major. But man, I had some sore hammies and glutes after my squat session with my PT last wed. The difference between the tempo we train at versus our weekend sessions with three of us. Things just take a bit longer so you get that extra rest in between sets.</p>
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<p>Think we are doing chest accessories and shoulders tonight. Overhead squats on wed and then back/core on thursday. Strength has been improving and I'm only really missing booze when watching sport. Luckily the blackcaps are playing kak so I'm trying not to watch!</p> -
<p>Mix of old and new tonight.</p>
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<p>Waiters carries - managed two sets with 18kg KB's.</p>
<p>KB hold to loosen up shoulders - 20kg KB 60sec each arm, twice through.</p>
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<p>DB flat bench</p>
<p>Warmed up with 1230kg</p>
<p>Working sets were 38 at 40kg, good stretch after bench on sat.</p>
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<p>Tried face pulls for the first time. Have done some DB and cable variations that are similar, but not this style. Got a mean burn - doing sets of 12-16 with medium weight.</p>
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<p>Tricep push down and bicep curl combo. 3 sets till failure at 75% of the stack for triceps and about half for curls. Mad pump. </p> -
<p>30kg on overhead squats for reps tonight. Was pretty stoked aye!</p>
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<p>Had about 40min to roll out and stretch. Usual leg/hip work but did heaps on my shoulders and upper back. Rolled out my chest as well - had been reading up on tight shoulders. A new idea for me was no matter the work you do to strengthen your back until you release your pecs things won't sit right. I'd thought you could try and strike a balance between chest/back but holy shit, after I hit my chest my shoulders opened up heaps. Hurt like a mofo but will definitely be adding this to my routine.</p>
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<p>Also used a band to stretch out lats and triceps, then a racked bar with 60kg on it so I could use it to hit my traps. That's not something I usually do but again I'll be adding it to the list. Squished a gnarly knot to death on my right side. Almost cried - true story! </p>
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<p>Session started with a wooden dowel and going through hand position, flaring your armpits to engage your back and help lock shoulders, and using hook grip on the bar.</p>
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<p>First couple of sets with the stick were ok but I struggled to get too deep. Moved to the bar and that helped heaps. Started with the bar - got the 20kg bar as someone else was on the 15kg. It was 5*5 for the working sets</p>
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<p>Started a pattern that I'd struggle with the first set, not getting the bar in the right position meant I couldn't squat deep. Then the second set I hit 3 mint reps and 2 pretty good ones. When the bar sits in the right position its smooth as, and I was almost able to get ATG.</p>
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<p>So I ended up doing 6 sets - two each at 20kg, 25kg, 30kg. We were going to stop on 25kg but I reminded my PT he said we'd hit 30kg, he didn't need any convincing to nudge it up a bit! He's good with the banter so that's a bonus! The first rep with 30kg was probably the best of the session. But the next 4 were a bit ragged. So we did that extra set just to get a clean lift in to finish.</p>
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<p>We're aiming to hit 60kg for reps in 3 months. PT reckons once I get my hand and bar position sorted the weight will go up quick.</p> -
<p>Shoulders are on fire - managed to leave my gym gear at home today so I'll be having the day off. Works out ok as we've got a busy few days ahead of us - family bbq tonight, pre-wedding bbq for good family friends on Friday then the stag do on Sat! Should be fun! Will note that I've managed to sneak in a sat morning training session</p>
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<p>I think it's also from trying to flare the shoulders/arms out to lock the weight. Few parts of my arms and shoulders that haven't hurt before! New muscles ha ha</p>
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<p>But rolling out the chest made such a big difference to shoulder mobility - crazy. Wish I'd known that earlier.</p> -
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<p>Nah that's tonight bro! and I ain't talking about rolling up like in the P thread!!</p>
