Pushing Tin - Paekakboyz Training Log
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Holy shit I have unreal tricep and lat doms today 🔥🔥 that'll learn me to do volume lol
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Good workout tonight. Chest, shoulders and a bit of back.
Y and Ts to start. 2 sets of 12 with 3kg DBs
DB bench next, mixing it up from wide grip BB bench. Warmed up on 30's, then 4 working sets of 8-10 reps at 40kg.
Strict widegrip overhead press next. Sets of 8 at 30kg, 40kg and 50kg. Then 5 at 60kg.
Finished with standing KB press. Sets of 10 with 14 and 16kg KB. Then 6 more each side with 20kg KB.Regularly in the 106 range now. Eating going well but could always do with more sleep!!
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Legs and some overhead squats tonight. Warmed up and had a good 20min of mobility and lighter stuff to get mobile. Chesticles were tight af after DB bench last night. Always adds a bit of extra zing to rolling out.
OHS was all about more volume. Well, as much as time allowed for. Did two sets of 5-6 reps with the bar, 30kg, 40kg and then 50kg. Second set at each weight was feeling nice and solid. Got a wee bit fatigued on the last couple of reps at 50kg so decided to stop there.
Snuck in some back squats even though we were running overtime. Sets of 6 at 60kg and 80kg. Then 5 pause squats at 100kg. 3 sec pause for the first 4, then a 5 sec finish to end.
Was pleased with how OHS form went after chest yesterday, still a ways to go to get back my full rom. Once I can get mobile within 10-15min I'll have more time for volume, or rest breaks if I decide to go heavier.
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@paekakboyz Overhead squats: why, in your opinion?
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@nta why do them?
For a desk monkey, and a guy with years of heavy(ish) benching, working on the mobility to do OHS properly is epic.
Nothing I've done in recent years has improved my upper back mobility, shoulder health and all the various stabilisers like OHS. I've learnt way more about how to get my body in the right position to use my strength, and the cross over benefits for squatting and pressing are big too. I literally am walking taller after a OHS session, so that's a bonus too.
I really wish I'd gotten into Olympic lifting earlier, and really I'm only scratching the surface with OHS - not doing snatching or clean and jerks. But will chase that once I have a bit more time.
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Stupid PC crashed in the middle of an update. Smoked arms tonight. 4 different supersets for 4 sets, 12 reps each. Shitloads of reps and the pump was real!!
Y and T rows to start and KB press to finish. Nice way to celebrate fri-yay!! 💪💪Arms were looking solid by the end! Losing a bit of body fat has probably helped 😁
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So somehow this post came back post-PC crash. Added for details of the pain we inflicted on ourselves. DOMs are coming in hard lol.
Whoa we smoked arms tonight. Super set city and the pump was real!!
Started with two sets of Y and T rows, then shit got real.
Super sets of cable curls and tricep push downs. 4 sets of 12 reps for each. Worked up to around a half stack for curls, around 2/3rds for triceps.
Then it was ezi-bar curls and DB skull crushers. 4 sets again of 12 reps each. 30kg through to 40kg on the curls. Skullcrushers (two-handed) with 28kg DB.
Tried a bent over ezi bar curl next. 4 sets again of 12 with 30kg.
Cable curls - using both sides of the rack - like you are punching yourself in the head lol. 4 more sets of 12. This one was a bit lighter, 5-8kg each arm.
Standing KB press - 2 sets of 8 each arm at 16kg KB -
Good times tonight. Bit of a mixed back and shoulders session.
Y and T's to warm up
Strict press wide grip. 30kg, 40kg and 50kg - sets of 10 reps.
Push press wide grip. 70kg for 5, 80kg for 5, 80kg for 3. 90kg for 3, 90kg for 2. Lock is solid as, it's just that constant focus on staying tight and transferring the power through your legs. Feels primo when you catch the bar overhead without having to use your arms.
3 sets of ring rows, like a reverse push up but a row action... hopefully you get what I mean! sets of 10, did far better on these than expected!!
Finished with 3 sets of standing, one arm KB presses. Sets of 8 each arm at 16kg, 18kg and 20kg. A few resets on the last set. When form is tight and my elbow stays tucked it's all good. But if you get slightly out of kilter things can go south fast. On lighter KBs I can hold it with pure grip, but not once I hit the 20s.Back and front squats with PT tomorrow. Maybe some overhead stuff if I've got enough time beforehand to warm up properly.
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Good times continue! Solid session with my PT tonight.
Got away from work early so I could get in some extra mobility stuff. Heaps of rolling out and talking shit with some of the other PTs ahead of catching up with my PT.
We did OHS and back squats - was keen to get my PT to check out how the overhead stuff was tracking before I start increasing weight. Did a band mobility exercise to get shoulder nice and limber, then used the bar to really work on the traps. Did a few warm up sets of OHS at 30kg and 40kg. Working sets were 5 by 5 with a 3 sec pause at the bottom. Weights went 40kg, 45kg, then 50kg for the last 3 sets. By the time I hit the 50s things were tracking well.
Moved to back squats next. 5 by 5 again at a hundy. Warm up sets at 60kg and 80kg then down to work. PT was very happy with how things were moving. Always good to have the professional seal of approval. Probably the best squats of the year, starting to get back into the zone and build a solid base. Every now and again I want to go heavier but then I remember injuries and the 5+ months of no squatting and cool my jets. Although in typing that I think I did sneak up to a 160 odd single a few months back... shhhh don't tell nobody!!
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Aw man, can really feel this weeks training today. Back and legs are that awesome mix of sore/tired and swole!!
Right calf was a wee bit tender up near my knee last night, but is feeling fine today. Suspect that due to the pause OH squats, where there's much more stabilising work to do in the bottom of the squat compared to back squats.
Hopefully my training bro can shake his injuries soon so he can join in on legs. Plus ramp up the intensity etc on the rest of his training. I feel for him, really, really sucks to be injured. Especially when it's in that niggly rehab stage, where you can train but have to keep the handbrake on!
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Suspect that due to the pause OH squats, where there's much more stabilising work to do in the bottom of the squat compared to back squats.
Have you tried Zercher squats before? The bar position makes you work on stability in a different way to front squats. I found it helped my overheads which were a bit sloppy
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@Duluth I have tried them but quite a while ago, never did anything particularly heavy with them and really only for shits and giggles. Back then I didn't realise they are legit useful, but a few fitness folks I follow have them in their programmes from time to time.
My issue with OHS is more about upper back mobility so I do a lot of stuff that puts the focus on staying as upright as possible under stress. I've done more around standing holds with KBs etc than movements like zercher squats.
lol I've got so much work to do on my front squat rack position that any spare time/focus goes towards that. I'm getting better but have work to do to take advantage of my current strength. Which is the super cool thing about practice and technique - chances are you can lift a lot more by 'just' getting better at the movement, rather than thinking you have to chase strength gains at the same time.
Time, it's always time!! but am feeling much better about how things are tracking now as I'm seeing small improvements.
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@Duluth are you still doing any kind of Olympic lifting? not many on the forums are/have been into it, at least as far as I know. Would be cool to hear your exp or any other hints/tips. Always good to learn more!!
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No olympic lifting. I'm lifting at home so I don't really have option of dropping anything
I'm just doing a variation of PPL (push1, pull1, legs1, push2, pull2, legs2 then repeat). Trying to keep the frequency higher than I used to - lifting 2 out of 3 days this year
My technical knowledge is fairly crap.. anything I say is based on internet learning and trial and error
Zerchers are great though
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Chest day. Good workout.
Y and T's to start. Then set shoulders as per usual.
DB bench. Warmed up with 30kg for 12. Then working sets were 3 sets of 10 at 40kg. Then two more sets of 10 at 42kg.
Standing cable flies super set with seated cable flies. 4 sets all up of 10-12 reps each. Mad pump.
Standing K presses. Two sets of 8 each side with 16kg KBs.Getting a good bit of momentum coming into the holiday break. Good stuff!!
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Shoulder and back tonight.
Y and T's - two sets. Felt super tight after chest on Monday.Strict wide grip press. Sets of 10 at 30kg, 30kg, and 40kg. Then push press sets of 70kg for 6, 80kg for 5, 90kg for 2, 90kg for 2. Snuck in a set of military press at the end. 50kg for 6.
Seated wide grip rows. Just to mix it up a bit. 3 sets of 12 at 60kg, 72kg and 80kg. These were a lot easier than expected. Hadn't done wide grip for ages. Love me some seated rowing - as long as that shit ain't cardio!!
Finished with standing one armed KB press. 3 sets of 8 each arm at 16kg, 18kg and 20kg. Smashed these tonight. Makes a big difference when I haven't hammered my grip or done a lot of bench stuff.
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due to work/life etc I did legs on Fri instead of Thurs. Made up for it by getting away early from work and doing nearly an hour of warm up and mobility work. Last 20min of that was active stuff with bands and some light weights.
Working activation sets were 3 by 6 at 60kg with bands around upper shins. Pushing knees outward from the moment you lift the bar. Trying to get that going throughout the whole lift. Not heavy but challenging!
Then into 3 sets of 100kg for 5. Then 110kg for 5. Three sets of doubles at 140kg, then two more sets of 5 at 100kg. With the last set being pause squats.
Finished up with 3 sets of 20KB goblet squats with a 32kg KB. Pain and a wee bit of conditioning.
Still getting over the last of the doms. Had an iffy tummy over the weekend and today. So that put paid to Monday chestday. Boo!
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Mean workout tonight. Got away from work a bit early which is always good.
Two sets of Y and T rows. 12 reps each.
Standing KB waiters carry. 20kg, 2 sets of 30sec each side
Set shoulders with 20kg KBs. 1min then 30 sec each side.
DB bench press. Warmed up with 12 at 30kg, then 10 at 40kg, 10 at 44kg, then 2 sets of 6 at 50kg. Was cool to be rocking the fifties again.
Next up my bro did pull ups while I did strict wide grip press. Sets of 10 at 30kg, 30kg, 40kg, 50kg.
Finished up with 2 sets of standing KB press. 8 reps each side with 18kg KBs.Had a wicked chest/shoulder pump after that. Nice to be heading into the holidays with training tracking well.
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Missed logging a good chest session from mon, then back and shoulders on wed night. Getting used to the 50kg DBs, def better at set up!
Last day at work today, legs to celebrate. Solid warm up with some band work.
Sets of 5 at 60, 80, 80, 100, 120. The 3 at 130, 2 at 140, then 2 at 150. Did one more single at 150 then dropped to 120 for 5.
Then 5 pause squats at 100. 3sec hold at the bottom.Finished with three sets of 32kg KB goblet squats. 25, 20, 15 reps.
Can confirm legs are jelly!!
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Missed logging a good chest session from mon, then back and shoulders on wed night. Getting used to the 50kg DBs, def better at set up!
Last day at work today, legs to celebrate. Solid warm up with some band work.
Sets of 5 at 60, 80, 80, 100, 120. The 3 at 130, 2 at 140, then 2 at 150. Did one more single at 150 then dropped to 120 for 5.
Then 5 pause squats at 100. 3sec hold at the bottom.Finished with three sets of 32kg KB goblet squats. 25, 20, 15 reps.
Can confirm legs are jelly!!
I'll tell you what can cause jelly legs is running up steps. We were visiting some friends staying on the 17 floor of a hotel. We went down to the 2nd floor for a swim but the lifts going up again either weren't coming or were packed. So son and I decided to run up fire escape. Legs felt like lead after that. The final staircase was a shocker. Christ knows how those buggers run up and down the Empire State Building!