Pushing Tin - Paekakboyz Training Log
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Smashed it tonight. Wanted to try a few new warm ups and go a bit heavier on OHS. If you are on the gram I cannot recommend @squat_university any more highly. Dude is a weapon of amazing knowledge - especially for those of us with more km's on the clock and more maintenance required!
OHS and some leg work was the goal. Did all my warm up sets (light back squats) barefoot, alongside the usual activation stuff like lunges and hip lifts (one -legged). For overheads I always like to squat beyond the target weight beforehand. Just to make sure the legs and everything are firing, and it's one less thing to think about with weight overhead!
Back squat warms ups were sets of 5 with the bar x2, 60kg x2, then a set at 80kg. For OHS I did sets of 5 reps with the bar x2, 40kg x2, 60kg x2 then 3 sets of 4-5 at 70kg. On my last rep I did a long pause in the hole as that's a mean test of stability when you are fatigued. Very happy with today given I haven't been doing any strict or push press stuff at the moment.
Moved back to back squats and did sets of 5 at 80kg, 90kg and 100kg x2. Not rushing anything heavier and making sure they are toight (like a tiger!) reps with good form. Got a bit of mirin from the guy that used the power rack after me - he was a fan of the squat depth ha ha - I'll take it!
Moved to my usual legs finisher of KB goblet squats. 2 sets of 15 reps with a 32kg badboy. Then two rounds of one arm standing KB press - upside down KB to get that grip work in. Sets of 8 each arm with a 14kg KB - nothing heavy today.
Hoping to connect with the bro on Friday but the ol family/work balance is a bit messed up at the moment.
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OHS in the freezing cold today. Holy shit it took ages to get warm and shoulders were grumbling the whole time lol.
Similar warm up, including light back squats and mobility stuff in bare feet. Really enjoying that wee change as I feel super solid when I switch to my lifting shoes, not to mention an easier ROM.
Back squats with the bar x2, 60kg x2, 80kg x2. Then OHS - sets of 5-6 and two sets at each weight. 40kg, 60kg, then I did 3 by 3 at 70kg. That was an effort today - not so much the squats but staying engaged through my upper back and locking the bar. But time under the bar is the only way to improve so I sucked it up and did work. Love that feeling after you push through a sticking point like that.
Swapped back to back squats and did a set of 6 at 80kg then 3 sets of 5 at 100kg. All about form and controlled bar path. All my usual suspect niggles are pretty quiet which is great.Did 2 sets of KB squats with a 32kg KB, then some standing KB pressing. Just to flush the legs and shoulders.
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@Paekakboyz I reckon I understand about 3% of what you say, but it sounds like you are killing it
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But I'm obviously lifting more than these mofo's ha ha
Jaysus, I've been hanging around with @MN5 for to long (virtually!)
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
But I'm obviously lifting more than these mofo's ha ha
Jaysus, I've been hanging around with @MN5 for to long (virtually!)
You still ignored my request to do push ups though bro.
Kettlebell curls are quite tough, you need to lower the weight you'd usually curl that's for sure.
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Chest, shoulders and arms tonight. It is absolutely freezing in Wellies and I don't think I ever actually got warmed up.
Did a few rounds of Y and T rows and KB shoulder stuff to start off. A few sets of Military press with just the bar to try and get the shoulders warmed up.
Bench press was two sets of 10 with the bar. Then 3 sets of 8-10 at 60kg. Sets of 5 at 80kg and 90kg. Then 3 rounds of 100kg for 6, 5 and 4 reps. Shit felt heavy af tonight!
Incline bench next. First set was 10 at 50kg, then 8's at 60kg.
Did some cable supersets for bis and tris. Then some isolation curls for the guns.
Standing KB press to finish - 2 rounds of 6 each arm. 14kg and 16kg KBs. -
Holy shit I was sore after that chest workout. Only starting feeling better on Monday!
Legs today with some shoulders thrown in.
Mobility and light squats in barefeet. Two sets with the bar with stretching in between sets. Then 5's at 60kg and 80kg. This time I did another set at 80kg when I had my lifting shoes on.
OHS for sets of 5 at bar, 40kg x2, 60kg 2x then 3 sets of 5 at 70kg. If I'd upped the weight earlier I reckon 80kg was doable - so I'll aim for that next week. But I do need to find time for more strict and push pressing practice. Just to get that overhead confidence. Mini-goal is a 95kg OHS before the end of the year - with that being more than bodyweightDid 3 by 5 backsquats at 100kg. These are feeling super smooth and the strength is definitely coming back. Did two sets of KB presses with 14kg and 16kg KB. Then 2 sets of 15 KB goblet squats with a 32kg bad boy.
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SHoulders, back and arms with a wee bit of legs.
Overhead pressing - widegrip and behind the head. Strict presses for sets of 5 with bar x2, 40kgx2, 50kgx2, gave 60kg a crack but it didn't even move lol. Moved to push pressing, same rep range. 60kg for one, then 70kg x2, 75kg once, then 3 by 3-4 at 80kg. That felt plenty heavy enough
Military press next. 2 sets of 6 with 40kg, one at 50kg then 3 sets of 5 at 60kg.
Moved to a single leg extension + hammy curls super set. 3 rounds in total. Nice pump after that, hopefully it takes the edge off my incoming leg DOMs. I did want to squat today but that probably wasn't viable lol.
Tricep push downs superset with cable curls. 3 rounds of 12 reps each. Then isolation curls for biceps. 2 sets of 12.
Standing KB press- two sets. One at 14kg and the other 16kg. Still going hard on grip for these - it definitely benefits overhead bar grip. Always nice to feel secure!
Have nudged back up to 97-98kg - a week of a bit more indulgence but I'm also wondering how fast I'll be putting muscle back on after lockdown. But I'm back running my fasting + caloric deficit and drinking a lot more water. Sleep is still shitty but things are going pretty well overall.
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Excellent workout today. Hit 80kg on overheads and was well pleased with that.
Barefoot warm ups - worked through sets of 5 with the bar x2, 60kg, 80kg and then 100kg. Then a single set with the bar once I had my shoes on. Working sets were 5 reps at 40kg x2, 60kg x1, 70kg x1, then 3 by 3 at 80kg. First two sets were good and I purposely added some pauses in the last set to make sure I was working hard. Sitting in the hole with weight moving overhead is fun!! Key is not taking the piss with anything over your 85% 1RM... or was that 75%? lol
Shifted to back squats next. 3 sets of 5 with some paused reps thrown in. Then a set of strict widegrip pressing with the bar. Just to loosen up the upper back etc.
Then standing KB press - 14kg and 16kg KBs. Two sets of 8 each arm. Then the standard KB goblet squats to finish. 2 sets of 15 with the 32kg KB. These are getting a lot easier but they still gas me.
Right shoulder is so crunchy it should have a grindr account ffs. Doesn't seem to actually cause any issues, but it would be good to see what a pro makes of it. The broscience self diagnosis apparently has some limitations!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Right shoulder is so crunchy it should have a grindr account ffs.
No time like the present for a social experiment.
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Solid effort tonight - rolling on fuck all sleep and the only kai I had was a sausage roll and a potato top savoury. I find that I get into the fasting zone really easily now, especially through till midday/early arvo, and need to remind myself to eat! Ms 3.5 was up and down all night so the pastry was pure indulgence
OHS and some other leg and shoulder work. Usual warm up and squatted up to reps at a hundy in my socks. A few extra things for hips as they are my weak spot in terms of mobility.
OHS were sets of 5 at bar, 50kgx2, 60kgx1, 70kgx2. Three or four sets at 80kg, but fewer reps. Pretty sure it went 5, 4, 3 and maybe 3 again at the end? It was at that point I clicked that I hadn't fueled up properly today.
Three sets of 5 at 100kg for back squat. Then 2 sets of 15 goblet squats (32kg) and standing KB press at 14kg and 16kg KB. They were hard today, definitely fatigued by this point.After spiking to 97-98kg ish I've come back to 96kg or so. Tightened up my eating again so back on track
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Holy shit - actually woke up from DOMS pain today. Kinda went a bit overboard on Friday and am paying the price! Did a big chest, back, shoulder and arms session. Nearly 2 hours of fun, and it was a good time!
Mobility and band work. Really hit my shoulders, lats and upper back - included some light bar work. Only working type sets were my Y and Ts, then several sets of behind the head press with 30-40kg.
Set shoulders and did some chest and front delt work to warm up.
Bench press. Light weight but many reps. Right shoulder is a bit niggly so I just wanted to see how the movement felt.
All manner of curls and tricep work. Supersets and isolation sets.
Shoulder work with KBs.
Seated one arm rows, seated close grip row, wide grip row, wide drip lat pull down. At least 3 sets of all those, and generally on a 1min break between reps. Had a sick pump by the end!
Finished with super sets of one leg hammy curls and leg extensions. Three rounds of 15 reps each leg.But I was hurting by Friday evening, then pretty sore on Saturday. But it kicked in chronic overnight - lats and left tricep were pure fire lol. Actually woke me up at one point when I had rolled onto my sore side. I think that's a first, ha ha ah well we all go full muppet from time to time.
But aside from the pain the body is feeling really good.
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Solid effort tonight. Wasn't sure how my overhead stuff would go on the back of those gnarly DOMS. I spent more time warming up and things were ok, I think it was as much carry over fatigue as any actual soreness. Did hit some spicy spots when rolling out though. Armpit through to lats is always painful.
Did barefoot squats up to a hundy. Sets of 5 with the bar, 60kg x2, 80kgx1 then at 100kg.
Started OHS with a set with just the bar. Then jumped to 50kg and did 3 sets of 5. Then upped it to 60kg for 2 sets of 5. Then decided on 70kg as my working weight. 3 sets of 5 with some pause reps thrown in. I can manage that kind of weight even if the bar is moving around a bit - and long term its actually good to wrangle with the bar so you know what you can correct versus when to bail!Shifted to back squats. Sets of 5 at 80kg then 100kg for 3 sets. Did a set of 5 at 120kg as well. Felt heavy as but that's the most I've squatted since pre-lockdown. Not fussed on going heavier for the moment. Once I start hitting 90kg+ on OHS I'll start working on more heavy squats.
Did some strict pressing with just the bar - loosen things up and get a pump going. Then 3 sets of KB goblet squats. Legs were a tad shaky on the way out of the gym!
Sitting around 96kg but eating and fasting is going well. I've been drinking a lot more water which has always been a meh for me. I just forget or end up drinking coffee lol. Starting to see veins and shit too!! and I need to punch a new hole on my belt. Nice wee reminders of the changes in body shape and the hard work paying off.
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Life is super hectic at the moment so only one gym session last week. Limited sleep is nailing me at the moment. But still managed to get a bit of work done - even if it's just twice a week at the moment... on a good week!
Range of warm ups and stretches etc. Working heaps on my hips at the moment - super tight and still haven't worked out the best warm up for them. Barefoot squats up to 100kg. 5-6 sets all up.
OHS squats was sets of 5 at 40kg x2, 60kgx3, 70kg x2, then 60kg for a set of 8. Had a bail on the first set at 70kg. Bar swung foward and I caught it (just) without any damage. A quick power clean and it was re-racked no dramas. But a useful lesson on training with low energy + sleep!
Did a few sets of back squats at 100kg and also threw in a set of front squats at 60kg. Finished up with some wide grip pressing with just the bar. Two sets of 15-20 reps to get the burn going.
Then it was my usual KD standing press and KB goblet squats.
Hit 95.9kg today, if I'm still seeing 95 on the scale later this week that'll be some nice progress.
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Worked out with my bro last week so that was choice. As much gossiping as lifting. But we did hammer chest, back and arms pretty well.
Tonight I gave OHS a rest and worked on back squats. Barefoot warm ups up to a set at 100kg. Then shoes on and 5 a5 at 100kg. Weight is easy and really happy with form.
Watched a guy doing some awful box squats across from me - as in squatting to about a foot above the actual box! Folding knees and rocking feet. Back looked wobbly and he was reversing back into the rack.
Did some strict overhead pressing next, then a couple of sets of super light OHS.
KB Goblet squats next. 2 sets of 15. Legs were pretty cooked so this ended things nicely.
A set of KB press then that was me.96kg on the button at the gym. So I'm definitely back on the downward trend.
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Oops a couple of workouts missed. But I coped a gastro bug on Fri and that smashed me. Passed the rest of the family by thank fuck. So possibly more likely food related I guess.
Felt good today but I forgot to eat earlier in the day. Fasted till just after midday and didn't have a big lunch either.Definitely felt that alongside the lower bodyweight with today's lifting. Pretty much hit 94kg on the button today. The illness would have helped but in a bad way lol. But aside from that I've been good with my eating lately.
I wanted to hit OHS today. My last session was pretty ragged so I spent more time warming up and made it a form-focused session. Back squats in socks of 60kg x5 (twice), 80kg x5, 100kg x5.
OHS was all about volume. Sets of 5 reps and I did two sets at each weight. 40kg to open then 50kg, then 60kg for 5 by 4. I've got a bit of a tight hip so the squat as part of the OHS wasn't that smooth. A smooth squat means less shit going on overhead!
I did a couple of push press with 70kg but called it there for overhead stuff. Just too tapped out for it. Moved to seated close-grip rows. 3 sets of 12 working up 10kg or so each set. Started around 55kg?
Then I did my usual two sets of 15 KB goblet squats. Guaranteed to finish your legs and upper back + arms as the icing on the top.
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chest, back and some arms tonight. Caught up with my gym bro so that was cool.
Y and Ts, and set shoulders.
Bench press. Warm up sets of 8-10 at 60kg and 70kg. Then 80kg for 6, 90kg for 6 and 100kg for 7. Finished with a 29 rep burner at 60kg.
Seated row next. Two sets with wide-grip then three more with close grip. 10-12 reps for each set.
Biceps and triceps next. Supersets of cable rope bicep curls and close grip tricep push downs. 3 rounds of 12 reps each. Then one arm isolation bicep curls - two sets of 12 each arm. Only 5 or so kg, gotta let that burn build up!
Finished up with two sets of standing KB press, one arm version. Sets of 8 at 12kg then 6s at 16kg.Shoulder went ok on bench. Won't be going for anything heavy for a while. Will wait till I hit a maintenance diet until I try and get a sense of where things are at weight wise.