Pushing Tin - Paekakboyz Training Log
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<p>Primo leg workout today. That upper arm/shoulder tweak didn't get in the way but it hasn't gone away, no problem with holding the bar etc.</p>
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<p>Rolled out and stretched then had a hit of C4 - when the tingles (aka spiders!!) arrive you just gotta shift some tin!</p>
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<p>Box squat time</p>
<p>60kg6 warm up then into the working sets. 100kg6, 1406, 1604, 1803, 2001, 1802, 1606, 160*6. Increased volume at 160+ is starting to tell now, can shift up to 180 without any dramas. 200 felt like a challenge today, but it was a clean lift.</p>
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<p>Going to try out fronts next week, hopefully my sore arm doesn't make that a challenge. Need to get some more back work in too - just tricky to manage in between heavier chest/legs sessions.</p> -
<p>Shoulder twinge is still being a pain. Took the week off and while it hasn't gotten any worse it's slow to improve. Going to tee up a physio visit this week just to get an accurate diagnosis on the problem.</p>
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<p>Hurt a wee bit in box squat warm-up, just loosening up etc. Took a slightly narrower grip on the bar which helped out. </p>
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<p>Good stretch and rolled out legs and glutes. Making sure I do more hammy and calf stretching too.</p>
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<p>Started out heavier after warm-up sets today. Keen to be working on that volume at the top end.</p>
<p>606, 1006, 1606, 1806 (fuck yeah!), 2001, 1606, 160*6</p>
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<p>Well pleased with the reps at 180 - first 5 were mint and I got a bit of a wobble on the last rep, but no spot needed. Some guys were doing front squats next to us - I've been missing my fronts! might try and see how they feel this week, I've kept my stretching up for wrists, triceps etc so hopefully my flexibility is still ok.</p> -
<p>shoulder problem still hanging around. Off to physio next week like a good boy.</p>
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<p>In the meantime the box sessions continue. Decent warm-up and lots of stretching - have wondered if the shoulder/arm issue is a pinched nerve but I did it during bench rather than squats. Once I warm up it's no issue for squatting but I can still feel it.</p>
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<p>Warm up of;</p>
<p>606, 1006,</p>
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<p>Then into the working sets, no messing about at lower weights now, straight for the jugular!</p>
<p>1606, 1804, 2002, 2002, 1804, 1606, 160*6</p>
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<p>Mate has been making excellent progress too - he's nudged back up to 200 so he's well pleased. Still some work to do around overall flexibility etc but he hits parallel so it's all good.</p>
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<p>Got next week off work so planning on doing some front squats on tues or wed - hoping the sore wing doesn't slow me down... won't go full hero mode on the weight so I can avoid collapsing over the bar etc. In other news the recent focus on legs has meant I need to expand my wardrobe... like literally! baby got back if you know what I mean ha ha </p> -
<p>Good squat session today - shoulder/arm is slowly getting better too.</p>
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<p>Warmed up</p>
<p>608, 1006</p>
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<p>Working sets</p>
<p>1406, 1606, 1804, 2002, 2002, 2051, 2051, 1608, 160*7</p>
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<p>Getting a lot more done at 160+ now which is cool. Aside from the shoulder everything is tracking well.</p> -
<p>Did the tough guy and gal race (Cure Kids) on sat which is based on the tough mudder race. Over at a camp in Wainui (we didn't learn to make and throw molotov cocktails :whistle: ) and on a beaut of a day as well.</p>
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<p>It was tough, dirty and the water was bloody cold. But it was good fun overall - especially as we did it as a team. Was stoked with how my knee held up, no problems at all. Can't say the same about my lungs/cardio though - I was utterly poked ha ha. But pretty pleased with how I did being so unfit and all. Plus my shoulder/rotator cuff didn't give me any issues during the climbing and crawling sections. Not quite ready to hit bench just yet but it's definitely improving.</p>
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<p>Good times!</p> -
<p>Hit the gym last night. Bit of front squats and tried out light bench and some shoulder work just to see how the rotator cuff is going. Confirmed that bench is definitely out (even with the bar only!) - ok through part of the action but definitely some soreness and lack of power during the extension.</p>
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<p>Fronts were pretty good though and my flexibility is still there. Missing a bit on core strength though, Fronts are brutal on that - legs may be strong but if your core and upper back don't come to the party its fall down city.</p>
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<p>606, 606, 806, 1004, 1003, 804, 60*6</p> -
<p>Good back squat session today. Shoulder still bung, off to physio this week. Doesn't seem to get in the way of back squats though.</p>
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<p>606, 1006, 1606, 1804, 2002, 1606</p>
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<p>Standing hammy curls</p>
<p>3 sets of 8 at 35kg. Nice wee burn from these after the squats.</p> -
<p>Saw the physio today, good news is my shoulder isn't poked to any great extent. Sounds like a bit of tendon aggravation and swelling. I've got some exercises to do and I'm booked in for a gym session with her next week. Looks like a bit of cable work to build things back up. No pressing or loading up with arms about my shoulders either. So squats can continue whoop whoop!!</p>
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<p>That was great news especially after a freaky moment last week. I was moving the wife's elliptical trainer late last week (you have to tilt it on one end to get it on it's rollers). I was pulling it down with both arms and fuck me my left shoulder felt like someone had stabbed me with a burning hot sword (been watching too much GOT's!). Worst pain I can recall feeling tbh - on par with a gnarly stinger I got in my knee one rugby game where I thought my knee had exploded. The pain in my shoulder went away after 5min or so but I thought it was totally munted at that stage.</p>
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<p>Promise I don't have a totally wussie level of pain tolerance!! I'm tough aw ha ha</p> -
<p>Thanks JK, I was pretty stoked too! Shoulders are such a minefield of potential shit to go wrong. Will be a good boy with my rehab so I can do more than legs and pull exercises. </p>
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<p>Week off box squats = pain.</p>
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<p>Had last week off and we had a pretty gnarly session today. Not as much volume but more weight. Watched a vid from a mean lifter and he talked about elastic tension, making sure your speed is controlled. Basically just not dropping too fast and losing control/tension etc. Good stuff.</p>
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<p>Rolled out and warmed up - took a bit of time to get properly sorted.</p>
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<p>656, 1056, 1456, 1656, 1856, 2051 (tough), 1854, 1656, 165*6</p> -
<p>Today's squat workout was sponsored by the word 'volume'. Mate was keen to do a heap of sets, then decided we might as well go heavy as well!</p>
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<p>6010, 806, 1006, 1206, 1406, 1606, 1806 (stoked with this), 2001, 2001, 1806 (chur!), 1606, 1606</p>
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<p>The sets after 200 were evil. Shoulder is getting better slowly. Doing my stretches etc and I can do quite a bit of back stuff now. Still no pushing exercises for a wee while.</p> -
<p>Got low today, real low. We've been working on getting well below parallel and making good progress. Snuck up to 150 today as well, I hadn't been planning on adding too much weight but my mate had other ideas!</p>
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<p>Worked up in 10kg increments so we could concentrate on keeping the tension on.</p>
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<p>606, 706, 806, 906, 1006, 1106, 1206, 1306, 1406, 1506, 1506, 1406, 1306, 1206, 1106, 1006</p>
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<p>Knees were fine with the added depth so that was cool. Should is improving but still the odd tweak - will be working on back etc this week so that'll be good. It's been all legs over the last month or so!</p> -
<p>Dropped even lower today. Just the box on it's side with no plate to raise it up a bit. Probably a good 5 degrees under parallel now and that extra depth really gets ya. Didn't get much in the way of DOMS this week so we kept up with the volume and got up to 170 for a couple of reps.</p>
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<p>Rolled out and stretched, farking cold in wellies this morning!</p>
<p>606, 1006, 1106, 1206, 1306, 1406, 1504, 1604, 1702, 1602, 1404, 1404</p>
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<p>plan is to work toward 200 at this depth. Next on the list will be going for the same depth without the box. As long as you keep mixing it up you avoid getting too dependant on hitting the box - ie making sure we keep under tension and don't relax when we hit the box. Mate is well stoked with his progress - definitely improving on the flexibility side of things.</p>
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<p>Good way to the start the weekend</p> -
<p>cheers bro, yeah it's been easier than we thought to add that extra depth. Will be going a bit heavier this weekend so that'll be challenging and fun!</p>
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<p>Hit the gym last night to do assorted core and upper body - really to see how the arm/shoulder is healing etc.</p>
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<p>No issues with seated row and even lat pull downs were ok. A wee bit of sensation in the upper arm so I'm wondering if there was a bit of rotator cuff damage. Planks were fine but I did some flies in one of the machines and felt a bit of an ache through the shoulder. Gave bench a crack as well. It was fine with the bar (20kg) and added another 20 just to knock out some light reps. Won't be getting back into bench until things are totally sweet but good to know things are improving! </p> -
<p>Another exercise tour tonight. Working out what the shoulder/arm can handle. Did some more cable work to warm up. Mix of flies and rotator cuff stuff. Did some light deadlifts - several sets of 65 then a few sets at 105. Felt pretty good. Did a couple of planks and then some renegade rows with KBs. Bit of stretching to finish up. The gym was full of ABs so that was primo, ha ha the top floor doesn't normally get overly busy. Packed as tonight! looots more chicks than usual... life is tough!</p>
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<p>Body is feeling ok today. Didn't get to the gym last night as I decided to keep my powder dry for Sat!</p>
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<p>Got a physio session on Monday evening. I've still got some soreness around my upper bicep/tricep and wonder if it is rotator cuff related. Definitely not 100% yet but getting there.</p> -
<p>Physio session went well on Monday, still need to keep up with stretches and avoid overhead press and bench press. But hopefully not too far away in terms of getting back into full upper body workouts. Seated row, cable flies, etc have all been fine. Get a wee bit of a stretch when setting up for back squat but that loosens up fast.</p>
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<p>Met up with my mate for some leg work last night. Just a light session as we missed last Saturday. Didn't want to tap out for this weekend too. Worked up to 140 and concentrated on volume. Really stoked with how easy getting the extra depth has been. We both thought it'd take ages but it's coming along primo.</p> -
<p>Sneaky wee leg session in tonight. Fuck me it was cold and windy in wellies tonight. That's saying something coming from a Wellingtonian!! </p>
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<p>In and out like Navy seals so barely any warm up or stretching, and no C4 either!! Definitely noticed a difference without the pre-workout. Took a few working sets to warmed up and hit that depth comfortably. 60kg6, 1006, 1206, 1406, 1504, 1602, 1504, 1404, 130*4</p>
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<p>Reckon I'll be feeling it tomorrow. Physio again tomorrow but things are tracking well. Will start to get a bit more upper body going this week. Then I'm away for work for a week and half... maybe some press ups if I can be arsed!</p>