Pushing Tin - Paekakboyz Training Log
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Mixed bag tonight. The front of my right shoulder was niggly and messed with my standing press movement. Rest of the range of motion was fine. Pretty sure it was from the sots presses.
KB waiters carries were all sweet as. 3 clean sets at 24kg. Still challenging but getting a bit easier now. Grip strength is kicking on so that helps out.
DB row/press. 3 sets of 6 reps each arm. 40kg DB. These didn't hurt my shoulder but I could kind of feel it at the top of each rep. I mucked about and set my shoulder with a KB to see if that helped at all. It didn't get worse but I parked any further shoulder work.
We hit seated close grip rows instead of our KB presses. 3 sets of 12 at 60kg, 70kg, 75kg. Then a set of 20+ at 40kg. Feeeel the burn!
Mate did our shoulder press/walk combo next while I did a plank for the set. That worked out to two 45-50 sec planks. Then we did another 4 rounds, 30 sec each.
So it was a good finish even if things didn't go as planned. Legs again on sat - keen to keep the back and front squat momentum going.
Mate, do you use those strap-on things around the wrist and bar for deadlifts? Used to have them at my old gym in Norway.
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Haven't been using straps lately, or doing deadlifts. I have to use straps if I want to go past 150kg with double overhand grip. But I don't tend to need straps when I'm using mixed grip.
I do use them when we go heavy on our DB row/press combo. But we haven't done that for a while either! must get on that!
I take the approach of trying to avoid any supporting gear until I really need it. I do use lifting shoes but no knee sleeves or belt so far. More likely to collect gear for rolling out and stuff and overdue to get a training bag.
Legs tomorrow - keen!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Haven't been using straps lately, or doing deadlifts. I have to use straps if I want to go past 150kg with double overhand grip. But I don't tend to need straps when I'm using mixed grip.
I do use them when we go heavy on our DB row/press combo. But we haven't done that for a while either! must get on that!
I take the approach of trying to avoid any supporting gear until I really need it. I do use lifting shoes but no knee sleeves or belt so far. More likely to collect gear for rolling out and stuff and overdue to get a training bag.
Legs tomorrow - keen!
How about the belt? Are you a belt man?
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nah, no belt for me bro. Have tried it out once or twice but haven't trained properly using one. Reckon you'd need a bit of time using one to get the most out of it.
A few mates at the gym use them regularly - reckon it keeps them tighter through their core. I'd look into it when/if my core is the limiting factor for my squats. Lots of the stabiliser and Olympic lifting stuff I've been doing is mean for your core. So that's helping out for back squats.
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Leg workout yesterday and about 3 hours of lawns and gardening. Had a good sleep after all that.
Rolled out and warmed up. Warm up sets of 5 at 60kg, 80kg, 100kg, 120kg, Then 5*5 at 130kg for the first 4 sets and 140kg for the last set. Finished up with sets of 10+ at 100kg and then 60kg.
Legs are feeling tired today and hammies are a bit tender. Reckon the lawns helped take the edge off the soreness. I'm all about that functional fitness ha ha
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Good solo run tonight. Chest and little bit of core.
Waiters carries to start. 3 runs with 24kg KBs. Left arm was a bit shaky on one rep but managed to hold it - building that grip strength. Never know when you'll have to open a tough jar aye!
Set my shoulders with 20kg KBs. Then hit bench press. Warm up sets of 10 at 60kg and 6 at 80kg. Then 100kg for 9, 7, and 6 reps. Two sets of 12 at 60kg to finish. Chest and triceps were burning after this.
Wanted to see how my shoulder twinge was feeling. Did some standing one armed KB press. Started with 14kg KB's and did sets of 8 each arm. Then 6's at 16kg and 18kg. No issue with power and not a hint of soreness. Giddy up!!
Finished with 3*1min planks.
More OHS with my PT tomorrow. Expecting some heavier stuff and another crack at Sots presses. ha ha work in progress, that's for sure!
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Good workout tonight. Getting more methodical with my OHS warm ups. Did a lot of rolling out of my chest and upper back tonight. Fun times!
Started my warm ups on the bar a bit earlier tonight. Wanted to get a bit of work done on my ohs to see how they were tracking. Ended up working to sets of 5 at 60kg. Felt pretty good but arms were tired from chest day.
PT showed up and we decided to do 5,4,3,2,1 for back and front squats. A couple of back squat sets at 80kg, then we started the working sets at 100kg. I was bouncing out of the hole today - all those ohs had loosened me up nicely. 110kg4, 120kg3, 130kg2, 140kg1, 145kg*1 for the rest. Had good speed throughout which was really cool.
Front squats next. Still working on high elbows and getting all fingers on the bar. I'm good for everything but my pinkies at the moment - still work to do. But by the last couple of sets things were really dialled in. Extra weight on the bar helps you work yourself into a good position. Sets of 60kg5, 70kg4, 80kg3, 90kg2, 100kg*1. Smoked those so we snuck in a clean rep in at 110kg.
PT showed me another upper back and shoulder stretch. Roller just above the small of your back, hips and legs on the ground, arms stretched out above your head, palms facing up. Hold a lifting bar and stretch yourself out for 2-3min. Gulp! Something you do just before you start lifting though - you need to be fully warmed up to give this a hoon.
Plan for OHS is to get some heavy volume on the board. Looking at 33 at 80-85kg. Plus some lighter weight, high rep stuff. Say 312 at 40kg. Now the legs are firing again I'm feeling good to sink more time into OHS's. Would love to knock off the hundy in late November - can't wait!!
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Earlier session with mate today. He was working on lighter back squats while I was doing heavy ohs.
Rolled out and warmed up with sets of 5 at bar, 40kg, 40kg, 60kg, 60kg. Then 3 at 70kg.
Working sets were 3*3 at 80kg. Ended up doing a fourth set as my second set was a bit mixed. On that set I lost core stability on the way down on the second rep. Mate made a good call and go me to rack it.
Reset and added another set rather than leave it at 2 reps. Rest of the reps were solid, including a few that felt really good. In a weird kind of way it feels almost effortless when you get your form spot on. Locking out your shoulder and upper back creates a mean platform. When you get it right that is!!
Added light back squats to finish up. 3 sets of 60kg for 5, then another 2 sets of pause squats with a 3 sec count at the bottom.
Felt good afterwards. Its nice to do heavy workouts without preworkout as well. I tend to use it as a motivational tool than for improving performance. Absolutely helps with training tempo and getting in enough work. Can't shake em spiders without some effort!
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Solo run tonight.
3 runs of waiters with 24kg KB. Left hand grip was iffy on my first set but things were dialled in from there.
Wide-grip overhead press next. Push variation to start, then dropping to strict presses.
Warmed up with the bar then 30kg. Working sets were 5 reps at 40kg, 60kg, 70kg, 80kg. Then 3 sets of 3*90kg. Last set was challenging, had to get my push press clean to avoid having to muscle it up.
Strict press next. Had a crack at 60kg but it wasn't gonna happen today. Set of 5 at 50kg went well though. Upped the rep range and dropped to 40kg. 2 sets of 10. Then two sets of 15 at 30kg. Mean as burn - and a good core workout too!
Bench press next. warmed up with sets of 8 at 60kg and 80kg. Then sets of 5100kg, 3110kg, 4120kg, 5100kg, 16*60kg.
Did two 1min planks to finish. Well pleased.
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Solid work tonight. Mate was shaking off a cold but a bit of pre-workout fixed his wagon!
Waiters carries to start. 3 sets with 24kg.
DB row and press combo. 46kg*6 each arm, 3 sets all up. Edging closer to rocking the fiddies. But I'd need straps for the rows I reckon. Just got away with the 46ers though
Seated close grip row next. 2 sets of 65kg*20
Standing double KB press. 3 sets of 8 reps at 14kg, 16kg, 18kg kettlebells. Left hand grip got a bit iffy on the last set. Managed to avoid smacking myself in the head though.
Moved to the one armed version next. 3 sets of 6 at 16kg, 18kg, 20kg kettlebells.
Finisher up next. Still rocking the 20kg DBs on this one. 2 sets of 4, 3, 2 reps. Died on last rep of the second set. Shoulders and arms were pinging after that.
Weighing in around 104-105kg at the moment. Still trimming down but I've definitely been adding some bulk, especially across the shoulders/upper back. Considering going hard to hit 100kg by Xmas which would be achievable. But my OHS goal is the one I'm really chasing.
More heavy OHS planned for our Saturday session. Get some!!
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Smoked my OHS today. Took a different approach and made bigger jumps in weight. Seemed to work out well!
Rolled out and stretched. Warm up sets were 40kg5, 40kg5, 60kg5, 60kg5. Then the working sets of 80kg*3 for three sets. First set was fine and they improved from there. Did the last set at a pretty good tempo which was cool. Definitely feeling confident with 80kg overhead now. Onwards and upwards.
Did a set of pause atg back squats to finish (mate had been doing squats). 100kg*5 with a 4 sec pause. Felt super strong on these - leg strength and range of motion is tracking really well.
Finished with a barbell bicep curl drop set. 50kg, 40kg, 30kg, 20kg. Managed 4, 6, 7, 10. Arms were munted. ha ha my mate comes up with some loose stuff sometimes.
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Back to the gym tonight. Had Monday off work to fend off an emerging cold. My training bro had coped a bit of flu or something so glad I dodged it.
Legs tonight - back and front squats. Making sure I don't skip too much leg volume while I'm focusing on OHS.
Warmed up with some light back squats at 60-80kg. Threw in some pause squats to focus on keeping my chest up at the bottom of the squat. My squat reflex has just started pinging - everything is moving really well and I feel strong bouncing out of the hole.
Working sets for back squats were 5*5 at 100kg, 110kg, 120kg, 130kg, 130kg. All done at a good clip - almost a cardio element, sneaky PT!! Got the big well done, PT didn't see anything to tweak which is a good booster.
Moved to front squats. 5*5 at 60kg, 70kg, 80kg, 80kg, 85kg. Still working away at that rack position, especially once I go past 4-5 reps per set. Get a bit of bar movement so that's something to improve. Will start to crank the weight on these soon, soooo good for quads and core.
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Good stuff on that rack position. I also did fronts yesterday and went back to what I call the proper position. Wasnt too bad and surprised today I have got saw wrists and there is a fair bit of pressure there due to my lack of flexibility. Gonna keep working on it for sure.
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Make sure you roll out or stretch triceps and lats, that can often make the difference with the pressure through your wrists. Also much about with hand position and if you drive elbows straight, outward or inward a bit. I worked out I had my grip too narrow and driving my elbows up and in was cramping me for space.
oh man, my legs are feeling it today. DOMs incoming - anything to take my mind of Trump ha ha
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Gym session last night. Low on motivation and high on DOMs (aggh my hammies and glutes).
But got through waiters, row/press combo, KB press (two variations) and two rounds of the finisher. So I was pleased I dragged my ass to the gym.
Still sore today but have heavy OHS planned for tomorrow. Training solo so will see how I get on. Imagine I'll spend ages warming up so just as well the bro's aren't coming along.
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Had a few days off with quakes, floods etc...
Back to overhead work with my PT last night. Learned an important lesson lads - prep and activation. I err'd on the side of more rolling out and stretching rather than warming up under the bar.
Normally I'd have worked up to 60kg or so for a set or two before my PT arrives. But that didn't happen last night, meant I wasn't firing and had a couple of resets at 70kg. We'd been planning on 5*5 at 70 but instead it went 60kg, 62.5kg, 65kg, 67.5kg, and 70kg to finish.
Kind of sucked as the initial sets were a bit off. But once things were firing it suddenly got easy to lock out and get that smooth movement. PT reckoned I'd done too much mobility and was probably a bit loose through the shoulders. Which actually made things harder! FML!!
I'd been trying to work out what my minimum warm up was before I could go heavier - now I think I can do less stretching and more time warming up under the bar.
Still managed to finish with a nice clean set at 70kg and we did a lot of sets last night! was sweating hard.
oh and no lifts at work so I'm getting some unwanted cardio in. Lucky I'm only 7 floors up aye!!
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ha ha that did come to mind when I was at the gym!!
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Had a good weekend of training and activity. Legs on sat. Did 5*3 back squats with a bunch of volume to warm up and 2 sets of 32kg KB goblet squats to failure to finish. Leg pump was legit!!
Happy with weight on the working sets. Still focusing on stretch reflex at the lower weights to get that speed out of the hole. Sets of 120kg, 130kg, 135kg,140kg, 140kg.
All ATG and not one grinder amongst them, which was really cool. Hadn't realised how comfortable I am now with deep squatting and more challenging weight.
After the gym we dropped a gum tree - super handy to have a gym bro who is an arborist! Dude has skills ha ha. Our job was to lug the chopped up trunk. Deadlift time you say? yessir!
Backed that up with lawns and more gardening on Sunday. I almost wavered on my no booze policy - pretty hard to finish lawns on a sunny day and not sink a cold one.
Right shoulder has been a bit sore - nothing in particular but just not 100%. It had been a bit iffy last week but thought it'd come right. Will make sure I get some decent warm up and mobility work going to keep it ticking over.
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Got the spews Tuesday night so only got back to the gym this morning. Good legs session. Box squats and front squats.
Wasn't feeling the strongest but I worked up to 150kg for 3. We only went to 70kg on the fronts. We'd already done warm ups plus 35 then 22 for box squats.
Mowed lawns and a bit of work around the section. Good to be getting more sunshine!
