Pushing Tin - Paekakboyz Training Log
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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!
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Steps! ugh, we had two evacuation drills in Dec at work. Only 9 floors to walk up. But that's enough for me! And that's just walking up!
Have managed a couple of workouts that I haven't updated. But I hit the gym earlier today for a big leg session. A good 20min warming up and took my time with lighter squats too. Two sets of 6 at 60 with bands. Then sets of 5 at 80, 90, 100, 100 and 110kg. Sets of 3 at 120 and 130kg. Doubles at 140 and 150. Then a single at 160kg. Bit of a grind but a decent rep!
Dropped back to 100kg on the bar and did two sets of 3 sec pause squats, 5 reps each set. Finished up with two sets of KB goblet squats. 20 and 25 reps. Burned my legs out nicely.
Got a few hours of mahi in the garden once it cools down a bit. Right now I hear a beer and the Black Caps calling me!!
oh, and I weighed in at 107kg before my workout too. I was stoked as I was sure I'd put on some chub over the holiday break. Winning!!
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Solo workout tonight. lol weighed myself again and was at 110kg! suspect that number is far more accurate than the 107 I got on sat. More fuel (literally) for motivation.
Did Y and T rows. 2 sets.
Set shoulders with 20kg KB
DB bench next. Warmed up with 30kg for 10 and 40kg for 10. Then 44kg for 8, then two sets at 50kg. One of 6 reps and one of 5. Burnt out on that last set, even though I was making myself wait a good 2min between sets.
Standing overhead strict press next (wide-grip). Volume was the aim today, but things felt good so I upped the weight a bit at the end. Sets of 10 with the bar then 30kg for two more sets. Then 8 at 40kg, 8 at 50kg, 5 at 60kg and 4 at 62.5kg.
Finished with one armed KB press. Sets of 6 each side with 16kg then 18kg (two sets) KBs. -
Missed a couple of updates over the last week. Some solid work being done, plus a bunch of work in the garden.
OHS tonight. Usual warm up but I added in some light back squats before hitting overheads. That seemed to make things a bit smoother. Also did a few sets of strict pressing to get the back fired up too.
Working sets were 5's at bar, 30kg, 30kg, 40kg, 50kg, 60kg, 65kg. Right wrist was getting a bit achy near the end, plus I was happy I'd gotten enough volume.
Moved back to back squats. Sets of 5 at 80kg and 100kg. Then two sets of 5 pause squats at 100kg. 3-4 sec pause on each rep, controlled descent too, really keeping tension on the whole movement.
My gym bro is back tomorrow so that's us for Wed and Thurs. Chest and some arms tomorrow I do believe, giddy up!!
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Bit of bench and shoulders tonight, but almost as much catching up as training lol. My bro is easing back into but has largely cleared his niggles. So he'll be getting back into legs which is super cool.
Tonight it was Y and T's. Shoulder setting with KB's. Then DB bench. Warmed up on 32kg, 2 sets of 10. Then 8 at 40kg and 3 sets of 6 at 50kg. Needed a good spot on the last couple of reps. Hopefully we will transition back to barbell bench soon, but the DB variation is pretty cool.
Finished up with 3 sets of KB standing press (one armed). Sets of 8 with 16kg KB, then two more with 18kg KB.
More shoulders and back tomorrow. Need to focus a bit on heavy overhead pressing and holding for my OHS. Things are tracking nicely though.
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Back and shoulders tonight. Pretty short and sweet as my gym bro is getting back into things.
Y and Ts
Standing waiters
Strict press, wide grip doing sets of 6 for the bar, then at 30kg, 40kg, 50kg, and 60kg. Then 3 sets of 5 push presses at 80kg.
Weighed in at 107 something, so things have stablised lol. I have been doing a ton of work in the garden so that'll be burning off the holiday hedonism. Phew!Have made a goal of hitting 100kg or lower by my birthday in the middle of June. Prior to Xmas I'd been tracking closer to losing 2-3kg a month. With a wee bit more effort it should be sweet as. Part of that will be knocking off booze from Feb onward, enjoying the last of the summer wine (Asahi actually) as I type
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Solid leg session tonight. My bro focused on body weight stuff and a bit of work with the bar for some box squats. Stoked he's on the mend.
I focused on back squats. Still trying to find that sweet spot of weight v volume. Suspect I'm still erring on the side of weight, but sometimes you just can't help but stack the bar
Tonight was sets of 5-6 at 60kg, 60kg, 100kg, 100kg, 120kg, 120kg. Then 3 at 130kg, two at 140kg, finishing with two singles at 150kg. That felt plenty heavy enough. I'm kind of working with 160-165kg as my 1RM. Although I think I have managed a double at 160 recently. So 150 is probably too high a weight for volume at the moment. Should be working around 130-135kg I reckon.
Did 20 KB goblet squats to finish with a 32kg KB. Nice burn!
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Chest and a bit of shoulders on Monday. My bro had a crook neck so skipped training that night. Gave me a chance to jump back onto BB bench rather than DB bench which has been our go-to recently. Always interesting how the strength/form translates when you haven't done a particular movement for a while.
Turns out things went pretty well! Did our usual warm ups and activation stuff. Then hit bench. Warmed up with sets of 10 at 60 (x2) and 80kg. Then settled on 3 sets of 10 at 100kg for the working sets. It felt heavy but it was good to get some volume in. Dropped back to 80kg at the end and did another set of 10.
Did a bunch of KB shoulder stuff to finish up. I'm a big fan of doing some shoulder work after bench, definitely helps me with shoulder health etc. Back on the chase to 150kg now! I think that's my main 1RM goal at the moment. For legs it's about getting back to my previous back squat 1RM (175kg and ATG) and going heavier on OHS.
Dropping the booze again from 1st Feb, will be taking an indefinite break as part of dropping down to 100kg by mid-June. Will also be tidying up some other vices too lol. Don't worry, I'll still be a fun guy ha ha
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Brutal leg day today. Must have been pushing high 20's, maybe even 30's at the gym. They are finishing up a bunch of renovations and haven't got all the air con working 100% just yet. Feral af lads!
My bro was seeing a PT for a rehab session so we did a short warm up then I was on my own for legs. Hit sets of 6 on back squats at 60kg, 60kg, 80kg and 100kg for my warm up.
Working sets were 5 by 5 at 120kg. Getting the volume in around the 70% (of my 1RM) mark. Needed a drink after every set and by the third set I was wiping myself down with my towel! should have done a before and after weigh in.
Still had time to kill, and gas in the tank. So I did 4 sets of 5 pause squats at 100kg. Good 3 sec pause in the hole and fuck me I was dying.
Moved to standing KB press to mix things up and give my legs a break. 3 sets of 8 each arm with 16kg KB then 18kg KB for the last two sets.
Then just because I'm a sucker for punishment I hit 20 reps of KB goblet squats @ 32kg. That brought back the burn from all the earlier stuff! Definitely was careful going down the stairs afterwards ha ha.
Expecting some DOMs tomorrow!!