Pushing Tin - Paekakboyz Training Log
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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!
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Back on track! Felt good today, although my right shoulder is still being a bit iffy. Just catches through a couple of movements - not overly sore but... might just put it down to aches and pains and keep working on it.
Tonight we did 3 rounds of waiters carries - first run with my left-hand was but no problem at all with right-hand. Second and third sets were clean runs for both though. Another movement that is demanding straight off the bat - similar to overheads!
Standing wide-grip overhead press. From behind the head. Warmed up with the bar then 30kg for fives. Then 5*5 at 40kg, 45kg, 50kg, 55kg, 55kg. Didn't want to go too heavy as I'll be doing ohs on wed night.
Set our shoulders with KB's (Saw Nehe MS doing these tonight, reckon he picked them up from my PT!!). 2 sets of 45sec with 20kg KBs.
Bench was a 8/7/6/5/4 descending rep approach. Both the guys I was training with hadn't done chest for a while. They were keen to start off low and see how things went. Warm ups at 50kg and 60kg.
Working sets were 70kg8, 80kg7, 90kg6, 1005, 120*4 to finish. Last rep was a bit of a grind but bench was firing tonight. Really happy with bar speed, explosive! and not the spewie kind of explosive either!!Finished up with three 45sec planks and a 1min plank to finish.
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@Paekakboyz when you say you set your shoulders with KB, what exactly do you mean?
Im sure you've mentioned it before but too hard to search back through all these gains to find it
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ha ha I'll keep you on bro!!
You lay down with a reasonably heavy KB. Extend one arm up and let the KB hang against your forearm. Then let the weight of the KB push your shoulder back into it's capsule. Hold for 30-60sec each side. Repeat a couple of times.
It's mimicking the set up for bench press and the finishing position, where your shoulders are still tight, rather than lifting up off the bench and putting them at risk of injury. Works a treat and is a good reminder of how the bench range of motion should go.
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Good workout tonight. More back and front squats.
Work ran late so I only had 30min to warm up. That, alongside my iffy shoulder, meant I wasn't going for ohs tonight. Should be ok to work them back in next week though. Just got to be smart when working through the niggles.
Did a bunch of warm up squats at 60 and 80kg with a few pause variations thrown in.
We did 5*3 for back squats and 5/4/3/2/1 for fronts. On the back squats we did a wrist flexibility warm up with a band in between sets. Then added a tricep lat band stretch. Back squats were pretty light, going for speed with 3 reps at 90, 100,110,120,130.
Fronts were 5/4/3/2/1 at 70, 80, 90, 100, 110. Rack position got easier and easier as we went on. Having more weight on the bar helps - as long as you aren't choking yourself out.
Still really working on good form for the front squats - PT isn't interested in reps if they ain't mint. That's something I've taken onboard hard out. It's fun to go heavy, but keep the form good. Especially if you want to avoid breaking your shit!
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You ever thought about working as a removalist mate? You'd get paid to lift stuff!
You must be popular when friends are moving house.
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ha ha I find not having a tow bar helps me dodge moving requests!!
Surely you jacked mofo's run into that old problem when people warn you that something is 'really heavy' and you near launch it into orbit when you pick it up... because it's lightweight baby!!
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Back and shoulder with the bro's tonight. Sun is shinning in wellies and life is good!
Waiters carries to start - 3 runs with 24kg's. Shoulder didn't give me any yips which was cool.
Standing, strict wide grip press (behind head). Not 100% confident in my shoulder for OHS's but no problem with these bad boys. Working on volume with sets of 5 at 20kg, 25kg, 30kg, 40kg, 50kg then 60kg to finish. Was stoked with the 60's - don't think I've managed reps at 60kg before.
DB row/press next. 40kg for 6 reps each arm. 3 sets.
Standing one arm KB press. Sets of 6 each arm at 16kg, 18kg, 18kg KBs.
Last us was the finisher. Two sets of 4/3/2 with 20kg DBs. Evil wee finish to a good day of work.
Legs on Saturday - planning to go heavier on fronts with some back squats to finish up.
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catch up entry. Had a good sat morning workout. Did 5*5 front squats with some mobility work thrown in. Mate was training on the back of a night on the turps but a bit of pre=workout fixed his wagon. Worked up to 100kg for 5 and was happy with that.
Chest tonight, maybe some arms too.
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Good session tonight. Chest and shoulders.
Waiters to start. 3 runs. A couple of resets with left arm but clean aside from that.
Standing widegrip strict press. Volume tonight - sets of 10-12 at 30kg, 40kg, 50kg, 60kg. Then push press for 3 reps at 70kg and 80kg.
Set shoulders with KBs then into bench. Volume again. Warm up set at 60kg then into the working sets. 60kg20, 70kg20, 80kg15, 60kg16 the pump is real. My triceps were on fire. Was really stoked with the 80kg set, last 5 sucked but the rest were pretty quick.
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Back on the overheads train lads!
Had a cool ohs and front squat session with my PT tonight. Managed a much better balance of mobility work and warming up on ohs's.
Did two runs of waiters carries with 24kg KB - to get my back firing. Then a good 30min rolling out. Using my ball on knots in my pecs and up under my arm - through to lats. Pain, lots and lots of pain. Once through my legs stuff as that's going well and then into warm ups on ohs.
Did sets of 5 at bar, 30kg, 50kg, 60kg, 60kg. PT showed up and we decided on 5*3 at 70kg. Then 5 by 5 on front squats at 80kg. In both cases it was a focus on mint form.
I was stoked with the overheads - shoulder held up no problems and I felt strong with the weight overhead. Good times!
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Monster session with the lads tonight. Our new guy was frothing and hit some pb's. That's always a buzz!
Waiters carries at 24kg. One bumpy run with my left hand but clean aside from that. The KBs jump up to 28kg and have a different style handle. That's a big jump in weight, let alone the handle bizo. Might have a serious crack soon but might also hassle the gym to get some 26's!
One armed DB row/press combo. 3 sets of 6 reps each arm. Cracking tempo on these bad boys. Great for your core.
Moved to standing KB press. One armed variant first. 3 sets of 6 with 16kg, 18kg, 16kg KB's. Then 2 sets of doubles with 14kg and 16kg KB's.
Finisher up next. 2 sets of 5/4/3 - did the job! Then 4*30sec planks and a 1min hold to finish. All that was on the back of my work Xmas party. So I'd had a good feed beforehand. Still dry and no real temptation to have a beevy today.
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Good Saturday session, till I got snapped by the popo on my way home... may have been talking on my cell. Fair cop!
We did some light OHS and heavier front squats today. Good warm up and roll out.
For ohs we did two sets of 5 at bar, 30kg, 40kg. Then one more set at 50kg. Did some front rack warm ups in between sets.
Front squats started with warm up on 60kg for a couple of sets of 5. Working sets were 5*3 at 70kg, 80kg, then 90kg for the last 3 sets.
Finished with KB goblet squats. 32kg for 30 reps. Pain. Feeling nicely tired now.
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Shoulders and back tonight. Only three workouts till bubs arrives (week ahead of schedule now!).
KB waiters to open. Couple of resets on left hand but good overall.
One armed DB row/press. Went for 46kg DB this week, had been meaning to up the weight as we'd be chilling at 40kg for the last month or so. 3 sets and the last set of presses was challenging!
Standing KB press. Started with two hand variant. Sets of 6 at 12kg, 14kg, 16kg KBs. Then one arms presses at 14kg, 16kg, 18kg. Trying really hard not to smack yourself in the head with left-hand KB! An evil exercise on your grip strength.
DB press/walk next. 20kg DB's. First set was 5/4/3 and second was 4/3/2. Feel the burn!
Finished with 4 30sec planks.
