Pushing Tin - Paekakboyz Training Log
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Trained solo last night - lads weren't about and it felt weird. Shorter rest breaks and no one to negotiate with about what exercises to do. Just felt odd!
Did waiters carries - rough first set on 24's but the next two sets were clean as.
Standing overhead press - strict form. Worked up in sets of 5 at bar, 30kg, 40kg, 50kg, 55kg, 60kg. Then sets of 3 reps at 65kg, 70kg, 65kg, 65kg. Final two sets of 40kg for 6.
Warmed up for bench but no free spots (what do ya know on Monday aye!). So I did 6 sets of strict press ups. 20, 15, 15, 15, 15, 10.Bit of shit talking with some other gym bros then time to jet.
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ha ha I thought that but didn't type it JK... but now you've said it...
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Good hit out with my PT tonight - legs all day.
Didn't have as much warm up time today. Work etc. So focused on getting legs nice and warm. Have really been hammering my IT bands as I think that might have been behind the knee soreness.
Warmed up with a bit more band work on arms/lats for front squats. Then hit some 60kg squats. Did some slow and pause variations to get everything firing.
PT showed up and we decided to do heavy box squats and a bit of volume on fronts.
Box squats warm ups were sets of 5 at 100kg, 120kg, 130kg. Then we dropped to sets of 3 at 140kg and 150kg. Working sets were 3*3 at 160kg and 170kg for the last two sets. Form was mint and PT was well pleased. No collapsing through my core which is one of the things that box squats can show up. Knees felt good and I was keeping tension on during the lift. None of that dropping onto the box etc.
Front squats were 5*3 with a focus on keeping bar position solid and elbows as high as possible. Warmed up with 2 sets of 5 at 60kg then into the working sets of 70kg, 75kg, 80kg, 85kg, 85kg. Nice and tidy and very little elbow drop. This is another lift that can ruin you if your core goes - although failing through your upper back is the most likely problem. For me at least!
Legs are feeling primo and it was good to get some decent weight on the bar. Looking forward to nudging fronts over 100kg and still putting in weekend work on my overheads.
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Good hit out tonight. Usual bros were away but another mate was back from overseas so we caught up. He arrived after I'd done waiters but still caught most of the pain.
I hit three sets with 24kg and two more with 20kg KBs. Left arm wasn't flash, still a bit tight/tired through left side of my back. It got better as I warmed up and I did some Y and T rows to get things loosened up.
Mate arrived and we did DB row/press combo. 6*40kg for three sets. Took it a bit easier with that back tightness. Mate took a set to work out proper weights but was doing well.
KB standing press was next up. One arm variation first then two at once. Two sets of each.
Introduced him to the 'finisher'
High risk of farked shoulders!! Two times through. Mate loved it ha haLast up was 30sec planks with 30sec rest. 6 times through.
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I just did un-weighted ones. Keeping thumbs up and palms rotated for that sweet, sweet burn. Have now learned I should do a few of those as part of my OHS warm up.
@JK saw an awesome vid last night on front rack mobility. Super easy stuff and from a channel that makes good content too.
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Primo workout today. Running solo and had a full two hours to kill while the missus caught up with mates.
Spent an hour doing mobility and rolling out. Including the stuff in the video from my last post. Pretty much made the same faces. Pain - esp one knot in my forearm near the elbow. Ugh!!
Started with OHS - haven't quite had the yips on these but last session I had my left shoulder lifting. Did heaps of back and shoulder work today and worked up from the bar to make sure I had things firing.
Did two sets of 5 at each of the following, the bar, 30kg, 40kg, 50kg, 60kg. Then I did and other set at 60kg then 3 sets of 3 at 70kg. Things were going pretty well and the second 60kg set was when things really felt solid.
Moved to front squats. 2 sets of 5 at 70kg then 2 more sets of 5 at 80kg.
Pause back squats. Good 3 count at the bottom. 2 sets of 5 at 80kg and then 3 sets of 5 at 100kg. Must have held the last rep for 6-7 seconds.
Finished with 4*30sec planks. Was well dusted by then.
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Solo journey continues. Not as entertaining on my own but it is cool to have freedom to mix up whatever I want.
Tonight I wanted to work on wide-grip push press. Doing more push press and strict press work to get more confidence with weight overhead.
Waiters carries. 2 sets with 24kg and two with 20kg KB. Left hand was average on the 24kg's today. Mix of grip and more movement through my back/shoulder.
Push press next up. 40kg5, 60kg5, 80kg5, 90kg3, then I hit three singles at 100kg. First one was a bit unwieldy but the next two were tidy... and really heavy! Once I got into lock out things felt ok. Plus I was lifting in flats so I think my lifting shoes might have made it a bit easier.
For strict press I dropped back to 40kg and did 5*5. Back and shoulders were super pumped after that.
Bench press next. Warmed up with sets of 5 at 60kg, 80kg, 100kg. Working sets were 3*5 at 110kg. Then two burnout sets at 60kg. 28 reps on the first set and 17 on the second. Evil burn.
Headed to do some turkish get ups but the two workout floors were chocka - talked to a mate then headed off.
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PT session tonight. Didn't have as much warm up time but still managed a decent roll out and practice sets.
Warmed up with 4 sets of 5 at 60kg. Last set was pause squats. Then I bumped it to 80kg and did another 3 sets of 5. Threw in a few pause reps too. Everything felt really smooth today which was cool.
Started with box squats - sets of 3 at 100kg, 120kg and 140kg. Working sets were 5*3 at 150kg, 155kg, 160kg, 160kg, 165kg.
Moved to front squats. Warm up at 60kg to get rack position dialled in. Working sets were 5*3 at 65kg, 70kg, 80kg, 80kg, 80kg. Still working well within myself on the fronts.
Rack position is improving. I can create that channel so the bar is lined up across the shoulders without choking me out. Now it's just getting dem elbows higher and higher.
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Boys were back tonight. Having a mental work week so 2 scoops fuelled my fire tonight. Went heavy!
Waiter carries to start. 3 sets with 24kg. Left hand waaay better today and dominated with the right.
Moved to row/press combo. 8 rows per arm with 40kg and 6 close floor press with 48kg DB's. Was going to give fiddys a hoon but 48 was plenty heavy. Great thing about this combo is how much core work you get. Heaps of torque going through your legs!
Standing KB press. Two sets with 2 KB's and two more sets doing single arm reps. Used 14kg and 16kg KBs for the doubles - 8 reps. Then 18kg and 20kg KBs for the singles - 8 reps again. 20's were a challenge - especially with the left hand.
3 sets of the finisher tonight. Managed 3 sets of 4/3/2 with 20kg DB's. Needed a spot on last two reps of the last set. Mean burn.
Finished with 6*30sec planks.
Good way for the lads to blow out some cobwebs!
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Solo session this morning. Last workout before we head away for a couple of weeks.
Rolled out and warmed up for OHS. Wanted to get some volume in at a decent weight today. Still working on the best warm up approach - at this stage I start with sets with the bar then work up in 10kg jumps. But it isn't till I hit 60kg that things really start to feel tight.
Next time I'll start at 40kg and see if that shaves some time off the warm up. Warm ups today were sets of 5 at bar, 30kg, 40kg, 40kg, 50kg. Then working sets were 2 sets of 5 at 60kg and 3*3 at 70kg. The heavier sets felt good and solid. No bar sway on the way down or back up again.
Finished with a few sets of Front squats. 560kg, 570kg, 5*80kg.
Taking gym gears on holiday and hoping to track down a gym near our hotel. Ain't not hotel gyms packing power racks!!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Solo session this morning. Last workout before we head away for a couple of weeks.
Rolled out and warmed up for OHS. Wanted to get some volume in at a decent weight today. Still working on the best warm up approach - at this stage I start with sets with the bar then work up in 10kg jumps. But it isn't till I hit 60kg that things really start to feel tight.
Next time I'll start at 40kg and see if that shaves some time off the warm up. Warm ups today were sets of 5 at bar, 30kg, 40kg, 40kg, 50kg. Then working sets were 2 sets of 5 at 60kg and 3*3 at 70kg. The heavier sets felt good and solid. No bar sway on the way down or back up again.
Finished with a few sets of Front squats. 560kg, 570kg, 5*80kg.
Taking gym gears on holiday and hoping to track down a gym near our hotel. Ain't not hotel gyms packing power racks!!
Have a great holiday mate. Remember, if you're desperate you can always use the kids as weights. I used to do military presses of sorts with both my sons.
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Back from holiday - good times! Got to the gym today for some leg work. Mobility and back squats today.
Took a while to warm up - did some decent rolling out on my legs. Had a few sore spots to take care of before I was ready to go. Ouchies.
Sat and moved around in a deep KB front squat to loosen up. Heavy enough it can let you sit on your calves and use it to balance yourself. This is something I picked up earlier in the year. It's mint and worth a hoon.
Warmed up with sets of 6 at 40kg, 60kg, 60kg, 80kg. Then into 5*5 at 100kg. Wanted to ease back into things till I've done a weeks training. Just to get back in the flow... and dodge any DOMs!!
Did feel things during the workout though, but by the 4th set everything was firing sweet as. Odd as the weight felt like it got lighter as I got back into swing of things. Go muscle memory!!
Used a new mini roller I picked up in Australia. George Gregan promotes them
Wanted something to work on my upper back. Had a yarn to the lads about upper back work. Tips were about lifting head/shoulders and your hips (at different times) to hit different spots. Seems to work nicely, if pain is a positive sign!
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Excellent chest session tonight. Was feeling sore from sat but keen to train.
Waiters carries first up. Smoked 3 sets with 24kg KBs. Too easy skux. Reckon the time off helped a bit - grip felt super strong today, and no soreness through upper forearms/triceps.
Set shoulders with 20kg KB. Then into bench press. Warmed up with two sets of 8 at 60kg. Working sets were 5 sets of 12 reps at 80kg.
Preacher curls next. We did two drop sets starting at 40kg then dropping to 30kg and 20kg to finish. First round was 8/10/12 and second round was 10/12/12 with last couple of reps spotted. Brutal pump after this and the tricep work on bench.
Finished with 5 rounds of 30sec planks.
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Had about an hour to warm up and catch up with the gym bros. Always get a bit of shit if you go missing for a week or two!
Felt pretty good today but wasn't sure what we'd be working on. But I was starting to get some DOMs through my chest and arms.
Decided to have a crack at overheads to see how my shoulders and mobility was going. Nice surprise to find things were pretty good. Did 2 sets of 5 with the bar, then two more at 40kg and I finished another at 50kg before my PT arrived.
So we ended up doing 5*5 overheads tonight and starting to learn the sots press.
OHS was at 60kg and it felt really manageable - getting to the point where the reps can move a bit quicker which is new progress.
Sots press is doing a snatch grip press (behind your head) when sitting in a deep squat. You want to be as close to ass to grass as you can. Chest up and drive your elbows forward as you press up. I was a total gumby on these and may have managed 1 semi decent rep. It's a range of movement I don't have just yet.
But that was the same when I started on OHS so it's just about putting in some time to practice. Having a bit of a rest until legs and/or OHS on Saturday. Suspect I'll sleep well tonight! knackered!
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Legs this morning. Had been planing on some OHS or Sots press but my back and arms were still tired.
Decided a good warm up and 5*5 back squats would work best. Loosened up nice and easy - still working on sitting more upright in a deep squat but I'm slowly getting there.
Warmed up with sets of 5 at 60, 60, 80, 100. Then into the 5*5 - for me that went 120kg, 130kg, 140kg, 140kg, 130kg. Was well pleased with the 140s. Ass to grass and good pace. The 2 scoops of pre-workout may have helped but I'll take it ha ha.
Finished with 3 sets of close grip bench. Mainly as we were still pinging a bit! Can be nice to finish off leg day with some type of upper body exercise. Normally arms or maybe some light bench for volume.
Noticing some flabby areas are trimming down which is cool. Weight is pretty stable but suspect I'll be knocking around 98-100kg unless I really focus on diet... which is the weakest part of my game
The no (minimal) booze approach is working out nicely. Had a couple of brews with my bro and his missus when we visited Oz (They are engaged and expecting) which was nice. But it has been pretty easy to slip back into no beersies.
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Chur bro! Things seem to be moving along nicely. Went a bit heavy tonight on OHS squat which was fun times. Still chasing that 100kg OHS by the end of the year.
Warmed up and rolled out for a bit. Could have done a bit more shoulder and back work but I've been doing more warming up with the bar and lighter weight.
Warm up sets were 5 reps with the bar (2 sets) then 30kg, 40kg, 50kg. PT showed up and we figured 3*3 at 80kg. To make sure I was dialled in we did 3 reps at 60kg and 70kg. Rock solid.
Sets at 80kg were good overall. But on one of them I tried to adjust the bar while sitting in the hole to even it out. Not a great idea ha ha. I got a bit of a forward sway with my right arm and had to use emergency power to pull that sucker back!! Close, but I managed it
In a funny kind of way it gives me more confidence - nice to know you can get out of a bit of trouble even with the heavier stuff.
We tried two more sets of Sots presses with the bar. Still full numpty on these, need to put in some practice until I get the swing of things.
Finished with 5*5 front squats. Working on that front rack position. Kept it light as we are planning a big leg day on sat. 60kg for the first 2 sets and 70kg for the last three.
Good workout
