Pushing Tin - Paekakboyz Training Log
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Solid back workout tonight. Putting in work with my gym bro. Plenty of banter with a bunch of other gym mates too.
Military press sets of 10 at 40kg, 60kg, then 8 at 70kg and 4 at 75kg.
Then into strict wide grip press. Sets of 8 at 40kg and 60kg, Then into sets of push press - still wide grip. Sets of 6 at 70kg, 75kg and 80kg. That was as heavy as I wanted to go, need to build that strength and confidence with anything heavier.
Next up was close grip seated row. Sets of 12 at 65kg, 70kg, 75kg and 80kg. Have been trying out quite a few position tweaks, due to shorter arms and my... ahem... chunky frame, I find that good form feels quite cramped. But leaning forward so that I'm just forward of upright gets me in a really good position. That lets me focus on my elbows coming back and up a bit. That really lights my back up - still have to really focus to do it right though.
Finished up with seated machine lat pull downs. On a two armed machine rather than a cable set up. Sets of 12, starting with 30kg on each side, then 40kg and 50kg. Both of us needed a spot for the last 3-4 on that last set.
Love the day after back day. Always find my posture is improved and a mean back pump always feels good!
Legs and arms tomorrow - stoked we are keeping this 3 days/week schedule going. Means a few more chores when I get home, which is fair enough. Luckily I can always sneak in a few curls or presses with bubs
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Somebody is certainly back in the saddle with a vengeance. Great to see!
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Chur @Rancid-Schnitzel!! things are going pretty well so far
Have really made an effort not to go too cray cray with weight or volume until I've got that foundation back again. Have worked my way back from a few injuries now, so I can offset that approach with the knowledge that I can get back to decent numbers pretty quickly.
Really glad we kept up the mobility work throughout, so that means overhead stuff and squatting are feeling good. Although there is always more work to do on that front.
Quite happy to give myself another 2-3 months to be hitting the pre-injury numbers. Hoping to start seeing my PT again after July, but that's more about time and when he has slots open, than needing to rehab any further.
Big lessons learned are to stick to your rehab and really fight that urge to chase big numbers without doing the mahi first!
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A very good day at the gym. Legs with a few sets of cheeky arms thrown in.
Rolled out and warmed up a bit for back squats. IT bands are still pretty tight, but get a bit better each week. Warm up sets of 6 at 60kg, 80kg and 100kg. Then into 5's at 120kg and 130kg. An easy double at 140kg then a pretty easy 150kg single. The 140kg wasn't quite cake, but close!!
I've always had a weight threshold I hit with back squats, say sub-120 can sometimes feel harder than when I hit 130-140kg. Reckon it's the point where the body has to switch on, where I can kind of go through the motions when it's a bit lighter. That's where all the work on form comes in though. Who knows how many reps of squats I've done now, so that muscle memory is locked in tight.
Mate hit 110kg which is pretty massive given he hasn't been able to squat properly for nearly 18 months or so. He's also 6 foot 5 so the weight travels a fair way!! Very cool when both of you are doing good work.
Did two sets of goblet squats to finish off legs. 32kg KB for 30 reps, then 15 reps. Thighs were on fire and the pump was real
Finished with ezi-bar seated curls. 45kg for 12, two sets.
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Thurs and fri workouts. Legs last night, worked in the 130kg range for a few sets. With a couple of sets of goblet squats to finish. Intensity was a bit meh yesterday, but holy shit we were switched on tonight. A wee smidge of preworkout may have assisted
Tonight was a bit of back, chest and arms. Wide grip press to begin. Strict pressing up to 70kg, then into push press for a few sets at 80kg. Could only manage doubles at 70kg, but was well pleased with that. Push press is feeling better and better. Feeling solid at lock out is the goal, and that transfers over to overhead squats too.
Set shoulder with 20kg KB. Then into bench. Warm up sets of 5 at 60kg, 80kg and 100kg. Then working sets of 3 at 120, 2 at 130 and a single at 140. Finished with 60kg for 31 reps and an insane burn. Hard to gauge if we lost an edge after the pressing. If anything it seems to help warm you up, although there is a bit of triceps activation in both.
Finished with seated ezi-bar curls superset with above the head tricep extensions - single DB. Sets of 12 of curls at 45kg and then 30kg DB for the extensions.
Arms were roasted after that. Love the bicep and triceps dual pump.
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Thurs and fri workouts. Legs last night, worked in the 130kg range for a few sets. With a couple of sets of goblet squats to finish. Intensity was a bit meh yesterday, but holy shit we were switched on tonight. A wee smidge of preworkout may have assisted
Tonight was a bit of back, chest and arms. Wide grip press to begin. Strict pressing up to 70kg, then into push press for a few sets at 80kg. Could only manage doubles at 70kg, but was well pleased with that. Push press is feeling better and better. Feeling solid at lock out is the goal, and that transfers over to overhead squats too.
Set shoulder with 20kg KB. Then into bench. Warm up sets of 5 at 60kg, 80kg and 100kg. Then working sets of 3 at 120, 2 at 130 and a single at 140. Finished with 60kg for 31 reps and an insane burn. Hard to gauge if we lost an edge after the pressing. If anything it seems to help warm you up, although there is a bit of triceps activation in both.
Finished with seated ezi-bar curls superset with above the head tricep extensions - single DB. Sets of 12 of curls at 45kg and then 30kg DB for the extensions.
Arms were roasted after that. Love the bicep and triceps dual pump.
Duel pump! I like that.
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Missed updating a few workouts. Turned the big 40 yesterday so celebrated with a leg workout. Mate had a back niggle so it was a solo session. Man, I'd forgotten that you really need to time out your rest periods when you are on your own. About halfway through I had to slow shit down as a 30-60sec break between reps was killing me.
Last back and chest workouts we dropped the weight right back. Doing sets of 10-12 at 50-60% (ish) of our respective 1RM's. The challenge is doing things right, rather than rushing reps as the weight is pretty easy. Plus a more measured approach takes the edge off the cardio element
For legs I rolled and stretched for a good 20min, then got into back squats with some very light overhead squats to finish. Worked up to 4 sets of 2 at 140kg, which felt pretty good. Definitely need a lot more volume around 120-130 or so to get that baseline strength back. Have nudged up to 150kg since I've been back from injury - but only for singles, and damn it felt heavy!
Was quite pleased with the overhead stuff. Did 3 sets with the bar (20kg) then 3 more at 30kg. Had done next to no mobility on my shoulders, chest and back and was very happy with bar position. A bit more work on opening things up and my OHS should be trucking along nicely.
Caught up with an old school mate yesterday. He turned 40 the day before and we were yarning about all sorts of guff. But one thing that stuck out was how we've both worked out how vital physical activity is for stress management/mental health, alongside the physical side of things. It is a bit of a no brainer I guess, but the more you can unlock what works for you the better!
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Missed updating a few workouts. Turned the big 40 yesterday so celebrated with a leg workout. Mate had a back niggle so it was a solo session. Man, I'd forgotten that you really need to time out your rest periods when you are on your own. About halfway through I had to slow shit down as a 30-60sec break between reps was killing me.
Last back and chest workouts we dropped the weight right back. Doing sets of 10-12 at 50-60% (ish) of our respective 1RM's. The challenge is doing things right, rather than rushing reps as the weight is pretty easy. Plus a more measured approach takes the edge off the cardio element
For legs I rolled and stretched for a good 20min, then got into back squats with some very light overhead squats to finish. Worked up to 4 sets of 2 at 140kg, which felt pretty good. Definitely need a lot more volume around 120-130 or so to get that baseline strength back. Have nudged up to 150kg since I've been back from injury - but only for singles, and damn it felt heavy!
Was quite pleased with the overhead stuff. Did 3 sets with the bar (20kg) then 3 more at 30kg. Had done next to no mobility on my shoulders, chest and back and was very happy with bar position. A bit more work on opening things up and my OHS should be trucking along nicely.
Caught up with an old school mate yesterday. He turned 40 the day before and we were yarning about all sorts of guff. But one thing that stuck out was how we've both worked out how vital physical activity is for stress management/mental health, alongside the physical side of things. It is a bit of a no brainer I guess, but the more you can unlock what works for you the better!
Hell yeah mate! That's why it's great you're back into it. You seemed to have a really positive attitude to the whole hernia thing, but it would have taken down a lesser man, i.e. me.
Obviously the physical side and aesthetic side (well relevant for me now at least) are nice, but the mental thing is the most important factor for me. I build up power points in the morning workout to get me through the day. Pretty much farked without it.
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Just caught Brett Gibb's last meet. Awesome to see him smash some records and he fucking lifted 10 times his bodyweight for a combined total of 830.5 at 83kg bodyweight. Last lift was a 317.5kg deadlift. Holy. Shit.
Read that he would have won the next class up by 10kg with his total!! He's got the strength but has been putting in heaps of work into the mental side of things. Wicked to see him do so well.
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Chest and arms last night. Really getting into our work on bench now which is cool. Warmed up then set shoulders with KB's. Warmed up with sets of 10 at 60kg, 70kg, 80kg. Then working sets of 10 at 90kg, then four more sets of 10 at 100kg. Was burning by that last set but managed it without a spot. Really stoked as that's the best volume at 100kg I've hit for probably 7-8 years. Hmm maybe even longer than that actually!! #oldfuck
Was a short and sweet workout so we finished with three sets of ezi-bar curls at 35kg. Two sets of 10 then a set of 19 to finish. Arms were swole!!
Have avoided much in the way of dom's today. Nice to wake up with functional use of arms and not have my chest howling at me. Legs tonight - reckon we'll hit a bit of pre-workout and go hard!!
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Legs last thursday. Worked up to some doubles at 140kg and two sets of 100kg pause squats. Got a good three count in the hole - when you turn beet red you should really head back up Smoked out some KB goblet squats
Tonight we hit bench and some standing one-armed KB press.
Bench was 10's at 60kg, 80kg and then 6 at 100kg. Working sets were 110kg for 5, 115kg for 4, 120kg for 4, 120kg for 3. Then two sets of burners at 60kg. 30 reps and 25 reps. Demolished!
KB press. Sets of 8 each arm with 14kg, 16kg then 18kg KBs. A nice way to chase a bench session, frees up the shoulders a bit and nothing like a shoulder/arm pump added to that chest burn.
While the workouts are pretty short and sweet it feels like we're on a decent run. Starting to get that training effect feeling, not so much doms as just feeling stronger in general. Noticing that most lifts are feeling a bit tighter and more efficient - nice to be getting back in the groove, but fuck me it's almost July!! so aside from the ongoing semi-goal of trimming down, things are tracking well.
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Right now my legs are on fire. We did weighted lunges and KB goblet squats tonight. Lots of them!
6 sets of lunges. Starting with bodyweight. Then going from 12kg to 24kg KBs each arm.
About 8 strides per leg each set.Then we did 4 sets of goblet squats. 25 reps for the first 3 sets. Then 30 reps for the last set. Did 20kg, 24kg, 28kg then 32kg KB through those sets. Last five reps were a killer. Good to have my bro on hand to give that extra push.
Thinking about it I've been lucky in having really good training partners over the years. I think I've nearly had more gym bros than girlfriends now (inc wife!) 😂😂 what a gym slut aye!!
Stairs were a challenge!! Had totally forgotten how evil lunges are, let alone weighted ones 😁
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Mate has a tender back so we hit arms tonight. Wicked pump!
Started with close grip bench press. Sets of 10 at 40kg, 60kg, 80kg, then 8's at 90kg and 100kg. Finished with 60kg for 20. Such a primo triceps exercise.
Cable bicep curls. Sets of 12 starting with 1/3 stack. Then jumped two plates each set. 4 sets in total.
Cable triceps push downs. Sets of 12 again, but starting on 1/2 stack then the same increments. 4 sets.Finished up with preacher curls and DB behind the head press - super sets are fun to finish on
Sets of 12 with 35kg, then 45kg for the last two sets. 30kg DB for the overhead press, 12 reps each set.Gun show!!
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Whoops, have missed several workouts. Plus a two week holiday. Lots of walking, but also lots of nice kai and beers Lets call it evens ha ha
Have missed logging two chest workouts and an aborted leg session. Usual fare for the former, on the later I was training solo and twinged a hammy on my third working set. Had a decent warm up and think it was just one of those things. In any case I transitioned to strict press and wide grip behind the head press. Worked up to 70kg strict pressing for straight press. 60kg was where I maxed out for wide grip pressing.
Tonight it was bench plus some accessory stuff. Set shoulders and then did some DB pressing while we were waiting for a bench spot. Three sets of 8 at 30kg DBs. Then bench was sets of 10 at 60kg, 80kg, 100kg, 100kg. Then 110kg for 8, and 120kg for a clean three to finish.
Standing one-arm KB presses. Sets of 8 each arm with 14kg, 16kg and 18kg KBs.
Chest is pinging!! ruh roh!
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Legs. Much fun was had! Hammy twinge from last week had gone. Think I felt the ghost of the twinge after we'd finished up, but certainly no issues during the workout.
We spent quite a bit of time rolling out and stretching. Tried out a new hip warm up, where you use the handle of a KB to apply pressure around your hip flexor. Works a treat! We used a 14kg KB and that was pretty spicy reckon I could handle a wee bit heavier, but you can always apply more pressure.
Back squat warm up went two sets of 5 reps at 60kg then 70kg. A single set at 80kg. Then working sets of 5 at 100kg, 110kg, 120kg, 120kg. Then dropped back to a hundy and did 5 pause squats, 3 sec count in the hole. Last rep I hit 6 sec, but I was going beet red so decided to stand. Cheap headspin lol.
Legs feel nicely hammered now. Gagging to get more overhead stuff in the mix, but my bro's shoulder has been a bit iffy. Hopefully next week we'll hit all three workouts. DOMs be kind to me tomorrow!!
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@Magpie_in_aus and @JK you might find this interesting.
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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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