Pushing Tin - Paekakboyz Training Log
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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.
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ha ha chur bro. Working back toward the 50's
Had a good chest workout today. Missed sat as I overslept and we flagged it. Must have needed those Z's!
Waiters to start. First round was rough but last two were solid as.
Strict widegrip press, then into push press. Strict press was sets of 5 at 30kg, 40kg, 50kg, 60kg. Then we did push press for 3's at 70kg, 70kg, 80kg, 80kg.
Set shoulders then hit bench press. Warmed up on 60kg then we did 5 by 5 at 80kg. Except we did a max rep set to finish, arms burnt out on 20th rep. Noice!
Finished with 5 30sec planks.
We are going to do back tomorrow but I'm hoping to sneak in a leg workout this week as well.
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Shoulders and back day. again! Hoping to sneak in tomorrow for some overheads but will have to see how things pan out.
We had a cracker session tonight. Nudged up to 48kg on the DB press - last set was tough but manageable. Stoked!
Waiters carries x3. Clean runs tonight. We even took the 28kg KB for a hoon in our right (dominant) hands. It has a narrower handle and the weight isn't solid, or totally full or whatever. But two of us made a clean run. Would have no chance on left-hand at the moment. One day though!
DB row and press. 40kg rows and 48kg press. 3 sets of 6 reps.
Standing KB press. Two handed first - sets of 6 with 14kg, 16kg and 18kg KBs. Then two sets of singles with 18kg and 20kg KBs.
Two rounds of the finisher next. 20kg DB but the first set was 6/5/4 and the second was 5/4/3. Killed my arms and shoulders.
Finished with 4 30sec planks and 2 1min planks.
That was our last workout ahead of Xmas. I'm going to try for some solo sessions and I haven't hit legs for a week. Unacceptable ha ha
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Managed a workout today - grandparents came by to ride shotgun on our little lassie and give mum a break.
Needed a workout something chronic. Back was still sore from sleeping at the hospital on a pull out bed, those things are definitely not built for the more generously proportioned!
Tried to keep things snappy today. Rolled out and stretched for about 30min. Mobility felt good and things weren't as tight as I feared. Did get some good clicks and clacks along my back though!
Started with waiters carries and Y and T rows to get my back and stabilisers firing. 3 sets through then into OHS warm up.
Did 2 sets of 5 with the bar then more sets of 5 at 30kg, 30kg, 40kg, 50kg, 50kg. Then I did 3*5 at 60kg. Felt really good but didn't want to go any heavier today.
Segued into back squats. Kept it light and did sets of 5 at 60kg, 80kg, 100kg, 100kg, 100kg. Things were feeling pretty tired by that point so I flagged KB goblet squats.
Will sleep well today!! Nice to get some runs on the board for 2017 - the challenge is to keep my workouts ticking over through Jan and Feb. Not technically due back in the office till March so that leaves heaps of family time which will be super cool.
Happy NY's my gym bro's! Lets set some goals for 2017 and smash it yo!!!
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Good to see you got a session in mate. It will be tough in the initial period, but just ride with it. I went to pie when my first kid was born, but came back stronger and tougher (I like to think)
.One thing's for sure, you'll appreciate those gym sessions more than ever now!
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grandparents coming in tomorrow so that'll be number two for the year!
I hear you RS, like to think I'm setting low expectations for training early in the year - I'd be happy with twice a week and will look more at what I can do at home. Will be as much a battle with tiredness as having 2 hours to get to the gym and workout!
Don't think I'll be going back to drinking anytime soon so that will help with figure management.
OHS target has ended up as a rollover goal - but getting down to an even hundy while maintaining strength is second on the list
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ha ha plans change. But managed workout number two today.
Minimal warm up but I did do three sets of Y and T rows with 4kg DB. Then two sets of waiters at 24kg. Grip strength and shoulders felt really good.
Strict wide grip press next. Strict pressing sets of 5 at bar, 40kg, 50kg, 60kg, 60kg. Then push press at 70kg, 80kg, 80kg, 80kg. Dropped to three reps on that last set. Did these in my lifting shoes as the end game is to be confident about a heavy OHS.
Moved to back squats - had been doing a bit of mobility work in between my pressing. Did sets of 5 at 60kg, 80kg, 80kg, 100kg, 100kg, 100kg.
Then I switched back to my flat shoes and did 3 sets of 15 KB goblet squats at 32kg. I want to keep throwing in squatting when I'm wearing flats, to keep improving mobility etc.
Finished with 3 one minute planks. A token offering to the core gods! Hoping to train this weekend but realistically it'll probably be early next week. Fingers crossed!
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Managed another workout today. We'd planned to add legs to our usual back/shoulders circuit. But not enough time, such is life!
2 sets of everything - Waiters carries with 24kg kBs - these were really good today.
DB row press next. Did 42kg for the row but went for 46kg on the press. Wanting to get up to fifties soon.
Standing double KB press. 2 sets of 8 reps at 14kg and 16kg. Then into singles for same sets/reps with 16kg and 18kg KBs.
One round of the finisher of 4/3/2 reps at 22kg DB. Nice burn to finish with.
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Killed my legs today. Ended up training at the same time as my mates but they were doing shoulders and back. Did join in on waiters to start. 3 sets with 24kg. finding them pretty solid with my right hand now. Will start to add in 28s soon.
OHS next. Warmed up and rolled out a bit. Probably could have done a bit more but OHS are great before bac or front squats. Sets of 5 at bar, 40kg, 40kg, 50kg, 60kg, 65kg. Then sets of 3 at 70kg, 75kg, 75kg. Felt pretty good but I'd want to hit 5*5 at 70kg before chasing 80kg plus for reps.
Moved to back squats. Nothing heavy though. Sets of 5 at 60kg, 80kg then three by 5 at 100 and Two by 5 at 110kg. Worked on form and my legs were burning on the last set.
Finished with some KB goblet squats. 32kg for 15 then 20 reps. Legs were jelly on the stairs afterwards! Really good workout and no doubt doc DOMs will come by tomorrow!
EDIT: ha ha using * caused some formatting issues. Can't claim to have hit numbers that high ha ha. But the goblets got me good though!
