Pushing Tin - Paekakboyz Training Log
-
<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>
<p> </p>
<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>
<p> </p>
<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>
-
<p>Week off box squats = pain.</p>
<p> </p>
<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>
<p> </p>
<p>Rolled out and warmed up - took a bit of time to get properly sorted.</p>
<p> </p>
<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>
<p> </p>
<p>6010, 806, 1006, 1206, 1406, 1606, 1806 (stoked with this), 2001, 2001, 1806 (chur!), 1606, 1606</p>
<p> </p>
<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>
<p> </p>
<p>Worked up in 10kg increments so we could concentrate on keeping the tension on.</p>
<p> </p>
<p> </p>
<p>606, 706, 806, 906, 1006, 1106, 1206, 1306, 1406, 1506, 1506, 1406, 1306, 1206, 1106, 1006</p>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p>Hit the gym last night to do assorted core and upper body - really to see how the arm/shoulder is healing etc.</p>
<p> </p>
<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>
-
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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> -
<p>Another physio session and progress is good. Have some rotator cuff and upper back exercises to do. Seems things aren't quite firing correctly on the left-hand side of my upper back. That's causing some issues with shoulder flexbility and tracking. No doubt the reason why I broke myself on the bench press. But it's something I can remedy and when I see my PT again I'll be making sure i have some overall balance with my workouts. </p>
-
<p>Good squat session today, starting to get the weight back up again. Hit 190 today for a single rep. Felt ok but maybe next time we won't do as much volume before the max lift.</p>
<p> </p>
<p>Made sure we stretched and rolled out well today. Went a bit light on prep last session and it just makes such a big difference.</p>
<p> </p>
<p>606, 606, 806, 1006, 1206, 1406, 1504, 1604, 1702, 1802, 1901, 1604, 140*4</p>
<p> </p>
<p>Got a bit of a sway on the 190 lift, nothing too crazy but seeing the lack of upper body and core work lately. But the shoulder should be ok in the next week or so. Away for work for a bit so I'll be amping to hit back, chest, arms and core once I'm back.</p> -
<p>Been away for work. Running 5 full day workshops in 4 cities/town in 5 days! Had a co-presenter but we were both knackered by Friday. Stoked to get to the gym this morning.</p>
<p> </p>
<p>Mate surprised me by wanting to go even lower on squats - he's loving the improved flexibility and must be squatting about a foot deeper than when we started training a few years back. Great progress. The new depth is getting pretty close to ATG and I'm taking it carefully.</p>
<p> </p>
<p>Watching out that I don't load my knee or try going too deep. I've given away legit ATG squatting and as long as I'm past parallel then it's happy days.</p>
<p> </p>
<p>Only worked up to 120 for this session. But we did a lot of sets, god knows how many. Alternating between 4 and 6 reps each. Had a crack at a heavier lift on the higher box but the legs were too fatigued. Good stuff though! Another three workshops next week and no more travel for a while. Yay!</p> -
<p>Still alive!! shoulder is almost sorted and I've shaken the man-flu. Have done a light upper body session and been given clean bill of health by physio. Need to build back up but it's good to have it largely sorted! We've had two decent sessions on legs in the last couple of weeks so that's been good too. Bit of a winter coat to shift, guess that means cardio... ugh!! </p>
-
<p>Picked the toughest time of year to work on the kai ha ha... unless I fully transition to a liquid diet! Really seeing the effects of dialing back my training while I sorted the shoulder. Legs is not quite enough on it's own!</p>
<p> </p>
<p>Have had a couple more work outs (including today) and things are pretty sweet. Right knee has had its moments over the last couple of weeks though. Just the odd twinge rather than anything that effects lifting. </p>
<p> </p>
<p>Next week I've got two sessions lined up - back/arms and chest/shoulders. Will be a good boy and throw some core and cardio in. Have pretty much convinced my mate to come to a grit session. 30min of pain - sounds great. I much prefer high intensity cardio so maybe this is what I need to add to the programme.</p> -
<p>Let's see some pull ups in there, and all the best on getting back into training. :good:</p>
<p> </p>
<p>For me the best way to reduce the fat is reduce the meal sizes on non intense or no exercise days.What I'll do is exercise hard say twice a week. On those days and the following days, will eat enough protein as needed, but not too much carbs. Then the other 4 days I'll try to reduce my meals, maybe a big breakfast, medium lunch, skip dinner. Do that for a month and it's easy to drop weight while staying strong. Good luck.</p>