Pushing Tin - Paekakboyz Training Log
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@paekakboyz Couple of good exercises in there. I would do this for ankle mobility instead of the stretches
or get someone to do it on you (google MWM technique for the ankle).Hip stretch seems good but often hip flexors are 'tight' due to weak glutes so stretching helps but doesnt solve the underlying issue.
Double leg glute bridges are fine I would aim to do single legged ones as soon as possible (making sure you can do it nice and slow and controlled) then progress it and have your heel on a foam roller (cramp city) then progress to heel on a swiss ball then on a swiss ball with a roll out. Aim to make sure hips get high. Start with arms on the ground by your side as you get stronger have one arm over your chest then both (so less bass of support)
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@magpie_in_aus nice! funnily enough I do a similar variation for wrist mobility for front squats and stuff. Had never occurred to me to try it for ankles. Will def give it a hoon. I've got an office job and have to admit I spend a bit of time on the pc or sitting at home as well. So my hips are often tight, or that's where I feel the pinch when trying to be as upright as possible when in a deep squat.
I got a really good grounding in glute activation and warm ups to get em firing from my PT. That's the bit I love about training, learning about the general issues, then working out what your mix of issues is lol. Really satisfying to work on them and see progress. The fun bit is it just tends to expose weakness in another area!!
I'm pretty chunky through the hindquarters and legs (I tend to frame it as gifted though ha ha) and can't even look at a squat bar without my glutes firing! But it took thousands of reps for that to be an ingrained habit, plus I still run through my mental checklist before each rep.
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Good chest and upper body workout. Did a bunch of Y and T rows to get upper back warmed up. Then strict press widegrip. Sets of 6 at 30kg, 40kg, 50kg and 60kg. Then same rep range for push press at 70kg, 80kg, 80kg. Last set felt really good.
Set shoulders then into benchpress. Warm up sets of 10 at 60kg, 70kg, 80kg. Working sets of 8 at 100kg, 100kg, 110kg. Then 120kg for 4 and 25 at 60kg to finish. Pressing def took a bit out of the tank for bench. Nice combo tho
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@nta I have added assistance with weight lifting shoes. The higher heel helps out a lot, and means you get more out of any ankle work. Plus you feel solid as they dont compress like runners or other shoes do. Esp when shit gets heavy!
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Ran solo tonight. Bro has a neck twinge still giving him grief.
All about upper back tonight. With a little bit of legs thrown in.
Y and T rows with 3kg DB's. Two sets of 12 reps, these fuckers will burn yo ass. Great at getting your stabilisers going.
Strict wide-grip press. Sets of 8 at 30kg, 40kg, 50kg. Then 6 reps at 60kg. From there I moved into push pressing. Sets of 5 at 70kg, 80kg, 80kg, 90kg, then down to 3 at 95kg. Finished with two sets of 2 at 100kg. Frothing!!
Had one rep on 90kg that was probably the best I've ever done, weight just flew up effortlessly into a smooth catch. Was my first real glimpse into understanding how much weight you can move and catch overhead. Tumeke!! Ha ha will be chasing that perfect rep forever I reckon.
Moved to standing military press next. Sets of 6 at 40kg, 50kg, 60kg, 60kg. Then a set of 4 at 65kg. Was well burnt out by then.
Two sets of goblet squats to finish. 32kg KB for 25 each set. Another lesson tonight, I am fucking unfit cardio-wise. Def an area for work, where adding any type or frequency of cardio will be an improvement I am reading about @NTA and @taniwharugby running though... surely that counts??
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@paekakboyz get on the sled my dude
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Didn't get on the sled. But we smashed legs today. Rolled out and warmed up. Did some light squats with a band too.
Then into sets of 5 at 60kg, 80kg, 100kg, 110kg, 120kg. Then 3s at 130kg and 140kg.
Double at 150kg then a single at 155kg. Last couple of sets felt good, but heavy!
Did a set of 5 at 100kg, 3 sec pause squats. Finished with two sets of 25 KB goblet squats. 32kg kb. Legs were toast -
Three days of training in 5 days, had forgotten how good that feels. Piecemeal is better than nothing, but makes it hard to progress significantly.
Bench and some accessories. Y and T rows with 3kg DBs. Two sets of 12. Set shoulders for 1min then another 45 sec. Then into bench.
Warm ups of 10 at 60 and 80kg. Then 100kg for 10, three sets of 110 for 6. 10 more a 100. The 60kg for 25 to finish.
Standing one arm KB press. Went straight to 18kg as we were only doing sets. 8 reps each arm. Good grip workout! Nice way to add a different push exercise to bench.
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Back tonight. Still rocking a bit of soreness from the last two workouts.
Y and T's to start. 2 sets of 10 with 3kg DBs. Then two sets of standing one arm KB press. That really got things fired up through the back. Moved to strict press wide grip. Sets of 5 at 30kg, 30kg, 40kg, 50kg. Then push pressing, sets of 5 at 70kg, 80kg, 80kg, 80kg. Finished with seated hammer pull down machine... thing. Three sets of 10 at 30kg, 40kg and 50kg each side.
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Did legs on sat, then shifted a cubic metre of soil that afternoon, under time pressure no less. I was rooted for the rest of sat and paid for it on Sunday!
Mobility and back/front squats. Adding the front squats into the mix was awesome, but my quads and upper back are telling me otherwise!
Warmed up and rolled out. Had a good 30min to really get things firing. Lots of work on the hips and ankles this week. Warm up sets of 5 reps at 60kg, 80kg, 80kg, 100kg. Then working sets of 5 at 110kg, 120kg, 130kg and 140kg. Back to 100kg for 5 3-sec pause squats.
Front squats. Put a hundy on the bar and did a few reps of taking the weight in front squat stance. Using the heavier weight lets you push your elbows up to try and improve form. Helpful for when you drop the weight back. Still chokes you out a bit (kinky!!) and you can get lightheaded if you aren't careful.
Working sets for fronts were sets of 5 at 40kg, 60kg, 80kg,. Then a triple at 90kg. I was going to hit a single at 100kg but as soon as I picked it up I knew it wasn't going to happen. Too much overload after back squats and my upper back was fatigued as well. Glad I didn't go for the hero lift and end up on gym fuckery insta!!
Picked up the dirt for a garden box in the arvo and had about an hour and half to empty the trailer. No good place to tip it so it was multiple wheelbarrow loads, at pace no less!! Fark I was rooted and still had a third of a trailer to go. Ended up shoveling it out on our drive way so I could return the trailer. Dude was ok with me being a bit late, but I hate keeping folks waiting when you know it's past closing time!
Fronts are awesome too. Quads and upper back have been killing me - just feeling more swole than sore today. But very glad we've got a few more recovery days before legs.
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Monday = chest. Normal training bro was unwell so hooked up with a gym-bro for a good workout. He's a massive unit (140kg) and into HIIT training, even takes some of the Grit training classes at Les Mills.
Set shoulders and did some Y and T rows to warm up. Then sets of 8 at 60kg and 80kg for warm up on bench press. Working sets were 100kg for 10. Four sets all up. Last rep on the last two sets was a grind, but managed to avoid needing a spot.
Moved to standing press. Sets of 10 at 40kg and 50kg. Then two sets of 6 at 60kg. Then a medley using the bar. First 7 reps are from chest to forehead, then 7 from forehead to full extension overhead, then the last 7 are full ROM. Nice wee burner for the shoulders in particular.
Finished up with 3 sets of standing KB press. 16kg, 18kg, 16kg for the KB's - 8 reps each arm. Combined that did the trick!!
Legs feel much better today - had tried out a new bench technique last night, but only half-ass as my legs were pretty shot. It's from a mean as powerlifter, and it's about recruiting your legs to add to your push. Goes something along the lines of... when you are about to unrack the bar you activate your quads hard-out, then lower the bar as usual, but when pressing you drive through your heels and almost shift yourself up the bench a bit. No doubt it'll take a while to get a handle on, and I suspect it's aimed at heavy singles more than repping it out.
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Bench focus tonight. My bro was crook but just alive enough for a workout, good man! (@Rancid-Schnitzel )
Did Y and T rows with 2kg and 3kg DBs. 3 sets of 8-12 of each.
Waiters carries - 20kg KB - two sets.
Set shoulders, used a 28kg KB today as our usual 20's were being used. Fark, that was heavy enough, two sets of 45sec instead of the usual minute. Amazing the difference a few kg's makes on some exercises.Bench went well tonight. Warmed up with two sets of 10 at 60kg, then sets of 6 at 80kg and 100kg. Then 120kg for 3, 140kg for a single. It wasn't easy, but def felt like i had a bit more in me. Aiming for 150 as a 'just because' figure/goal. Sitting at 145kg as a PB and would be nice to nudge it up a tad.
Beyond chasing that bench it's all about legs... and conditioning. Have been drinking more of late and am sitting around 108-110kg. When I should really be around the hundy mark. Wonder what it would be like to only weigh two figures though
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Was amping to hit legs today, only to realise it was back day. Boo, but yay as back day is pretty sweet too.
Y and T's
Strict wide grip press. Sets of 5 at 40kg, 40kg, and 50kg. Then into push press, sets of 5 at 60kg, 70kg, 80kg, 90kg, 90kg.
Strict front press next. One set of 8 at 40kg then working sets of 5 reps at 50kg, 60kg, 70kg. The 70's went really smoothly. Didn't go for any heavier singles, but will give it a nudge next week.
Bent over barbell row. Sets of 10 at 40kg, 50kg and 60kg. Then a set of 40kg for 20.
Finished with a 21 rep press combo. 7 reps through each half of a press motion, then 7 full reps to finish. Did this with the bar then with 2.5's added. It adds up but reckon we'll go a bit heavier next time.Back is feeling super pumped. Reckon those rows will come back to haunt me tomorrow ha ha. Legs tomorrow - back and front squats. Can't wait!!
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Mint leg session tonight.
Solid warm up and a bit of mobility work to prep. Started with back squats. Warm up was 2 sets of 6 at 60kg, 80kg and then one of 100kg for 5. Working sets were 5 reps at 120kg, 130kg, 140kg. Then 150kg for 3 and a single at 160kg. The 160 lift moved really well, was pretty easy coming out of the hole, and form felt nice and tight.Well pleased as I'd been planning to max out at 150. Bonus!
Front squats next. Two sets of 5 at 40kg, then another 5 at 60kg and then 80kg. By the last set my front rack position was feeling pretty good. Elbows are still way too low, but I can manage a decent bar position. Won't stand up for heavier lifts though, once you get a tilt forward on it's all over rover. We'll just look to work on this mobility stuff while we are doing other overhead prep.
Mate is keen to check out if my PT will do combo sessions. Mate is into the olympic lifting stuff and we are both keen to work on our front squats. Doing that rather than a 1-1 PT session will make it easier to fit in too. Time poverty is a thing! a first world thing, but still a thing!!
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Went to some dark places today lads. We trained with one of our gym bros. A big bopper at 140kg! So we had a 140kg, 108kg and 93kg triad going. Last week these guys had the genius idea of doing 21s for bench and overhead press.
Warmed up quickly with Y and T rows, then set our shoulders with KBs as usual.
Bench was first up...
7 partial reps chest to mid-point, then 7 more of mid-point to full extension, then 7 full reps to finish the set. We did 7 sets all up, then a drop set to finish. We scaled for body weight. From heaviest down we were doing 70kg, 60kg, 50kg. I am the shortest so I had the 'best' rom for the partial reps, long arms kill you on chest volume!! I got through without a spot, on reflection I probably should have done 70kg, but I wasn't going to turn down 60kg ha ha.Finished with 4 ten's on each side for a drop set. 100/80/60/40/bar. I got 11, 8, 7, 6, 4 once it got to 40kg it felt like my chest was numb and I was just throwing it around haha. Holy. shit. The most insane chest and arm pump I think I've ever had. Barely calming down 3 hours later ha ha.
Next we did 3 sets of 21's on standing front press. Big lad and I did 30kg for the first set, then 35kg and 40kg to finish. Just about died on the last few reps at 40kg. The full reps were killer.
Having three of us training was perfect for this sort of mahi. You could maintain a decent tempo without getting totally gassed. Plus there was a lot of loading/unloading and spotting. So your breaks were pretty short.
Not looking forward to the doms!! and my gym bro has BBall tomorrow night, good luck with that brew
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Did back last night. Plus a whole lot of rolling out and overhead work to loosen things up after 21's. I got off lightly with the doms, but felt super tight and def fatigued. That did the trick and I felt heaps better today.
Last night we did Y and T's, mobility, wide-grip strict press - sets of 5-8 at 30kg, 30kg, 40kg, 50kg. Then into push press sets of 5 at 70kg, 80kg, 90kg. Then 100kg for 3. Had a wee lockout issue on the last rep but had enough in the tank to tighten up ok. Luckily all the practice on actively working the bar paid off. Meant I did the right thing and got in a strong position to hold the bar. Once you are solid it feels heavy but manageable
We did bent over barbell rows next. 4 sets of 10 at 30kg, 40kg then 50kg for the last two sets.
We did some KB stuff after. Couple of sets of standing press.Tonight was leg day. Mate had twinged both ankles at BBall earlier in the week - and ended up with some calf soreness. So he went for light box squats, then moved to front squats. I stuck to my plan of a solid warm up then 5 by 5 at 130kg. Warm up was sets of 5 at 60kg, 80kg, 100kg. Then into the 5 by 5. Last rep of every set was a good challenge. Hit my stride in the third set, and I think I had my stance a tad wide on the earlier sets.
Finished with 3 sets of pause squats at 100kg for 5 reps. Had a 5 sec pause for the first two sets, then dropped to 3 sec rather than end up on gym fails!! Legs feel nicely burned out now. Got a few rest days till Monday, although I've got shit to do around the section... cardio!!
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anyone got a spare set of legs I can borrow?? absolutely hammered today. In other words, mission accomplished!!
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Super short hit out tonight. Awful weather in wellies and bubs is home crook. One of those days when it's a win just getting to the gym!
Did two sets of Y and T's. Then set shoulders as per usual. Bench warm up was sets of 6 at 60kg, 60kg then 80kg. Wanted to do a bit of volume so it was 5 sets of 100kg for 10. Only had to grind a bit on the last rep of the last two sets. No spot needed but def a bit of work involved!!
Finished with 60kg for 30. Nothing like a burner to finish you off. Well pleased with how bench is going. Wide grip transition has been primo and really learning how to harness core and legs to add a bit more unce to the lift. Shoulder is feeling really good and solid now too. Still get the odd bit of soreness but my set up and form is waaaaay better. Helps a lot when you take the pressure away from your shoulders, go figure
Back and shoulders on Wed then we've got our PT sesh on Thursday. I've decided I'm chasing 200kg for an ass to grass squat. Have back and box squatted in the 200-220kg range. But that was many moons ago now, my current baseline is 170-175kg for a deep squat.
I also want to get back to overhead squatting but that ol time poverty thing really cramps the training time. Easier to focus on strength building rather than technical stuff at the moment.