Pushing Tin - Paekakboyz Training Log
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Smoked my workout today. Had a day off so it was an afternoon session with my PT. Had a slight back niggle which I'd been trying to shake over the last week. It didn't bother me during warm up or work with the bar. But we went for a skills and volume approach. I had the luxury of 40min of warming up beforehand - hit all of my usual leg stuff, and plenty of upper body work. Doing a lot of upper back stuff.
PT arrived and I did a couple of OHS sets of 5 with the bar. Using my new, wider stance. Means my ass doesn't tuck under at the bottom of the squat. That can make the bar shift. Not having to fight to hold the bar in line helps heaps, funnily enough
Still get about halfway to an atg squat, so no problems with depth. But it feels way more solid, and the bar stays put.
After warm up we did lunges with the bar in overhead set-up. Did that 5 times - about a 15m run. They were surprisingly easy - didn't tell my PT that until partway through!! Unfortunately he's a wily mofo and was on to my game!
Next up we moved to OHS's, keeping it light, and making sure it wasn't causing my back any issues. PT was thinking about 8 rep sets, then decided 12 sounded better. So I ended up doing 5 by 12 at 40kg for the first two sets, then 50kg for the last three. Those last couple of reps of each set were burners, for my lungs and quads in particular.
Stoked with how everything went.
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Arrived late to the workout tonight. Fun times at work.
Caught the guys in time for bench press. Warmed up with 6 reps at 60kg and 80kg. Working sets were 5's at 100kg, 110kg, 110kg, 120kg (for 3, last rep spotted) and then 100kg for 10. Finished with 60kg for 26 - last rep was fire.
That took a while so we only had time for standing KB one arm press. 3 sets of 8 each hand. With 14kg for the first two sets, then 16kg for the last one.
Nicely fatigued now - ready for a good sleep if bubs obliges
luckily she is turning out to be a good little sleeper. For now! -
Double update. A couple of solo sessions with the lads away.
Last night I hit legs - a good stretch then some box squats and back squats. Tried a few variations with the width of my stance. Going much wider for OHS now, and was wondering if that'd help my back squat. Did about 10 sets all up. Ranging from 60kg to 140kg.
Tonight I scored a PB on wide grip push press. Two sets of 100kg for 2, after sets of 2-3 at 60kg, 70kg, 80kg, 90kg, 95kg. The reps at a hundy felt super solid and for the last set I held it for a good 3-4 seconds. Feeling ready to have a crack at the 100kg OHS now - amping!!
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Cheers JK!!
Man I am feeling it today. Upper back and legs are hammered. Plus glutes are still pinging from Wed night. It was an early night for paekakboyz last night!
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Old man niggles! Back has been sore over the last couple of days - not sure if it was the recent workouts though, I didn't feel sore immediately after them, or have any pain during the workouts.
Might be all the rolling around on the ground playing with bubs - she's a mere 7.5kg so still lightweight baby!!
Going to do a stretch and mobility session tonight to see if I can loosen things up. Was amping to chase the hundy this Friday too! hopefully that is still on the cards!
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yeah it has got a bit patchier - But I've been managing 3 sessions on a good week, and a minimum of 2. Suspect I'm still fatigued from last weeks heavy session. Will give it a good rest and see how it goes - gotta listen to your body!
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Two week break, but my back has come right. Feeling pretty fresh too!
First light workout now that my mate is back from his holiday. I arrived a bit earlier so I did a bunch of stretching and mobility.
Then we hit waiters carries, set shoulders, then bench press. Bench was two sets of warm up at 60kg then 3 sets of 6 at 80kg. Finished with two sets of 60kg for 15. Nothing heavy, just getting some runs on the board.
Next up was standing one armed KB press. 3 sets with 14kg, 16kg and 18kg KB's. 6 reps each arm.
Short and sweet!
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Good workout tonight. Just two of us throwing down on an utterly frigid Wellington evening. Even wore two hoodies back to the car after training!
Rolled out a bit and did some upper back/shoulder work.
2 sets of waiters carries with 24kg KB.
Two sets of Y and T rows with 4kg DB. To get the back firing nicely.Wide grip push press. Warmed up with some strict press with the bar and at 30kg. Then into the push press work. Sets of 5 at 60kg, 60kg, 80kg, 80kg, then two sets of 3 at 90kg. That all felt pretty good. No problems with my back which was cool.
Then we did lunges - 3 sets of a 30m or so run. Then we added holding a bar overhead (in OHS position) for another two rounds of lunges. Wooden dowel for the first one, then we used a bar. Ready to add weights to these bad boys.
Finished up with a couple of 1min bridges.Can feel my quads already - push press movements really hit hard. Then you add lunges and it's fun all round!
Seeing my PT on friday. Will do a heavy-ish leg session. Then look to chase the OHS goal next week. Giddy up!
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Saw my PT today. Had the day off work, although the weather is still super feral in Wellington.
I had about 45min before my session to roll out and stretch. Lots of work on my back and the usual leg routine. Got a couple of kinks worked out in my upper back. I also smashed my IT bands, didn't cry, but it was close!
I did a bunch of KB and light squats to warm up. 60kg for a mix of regular, pause and super slow reps. Did some mobility work and goblet squats with 32kg KB. Heavy enough to let me settle into a deep squat and move around. Find this is great for building stability, and knowing you can handle movement under weight.
Caught up with PT - we did a few more warm up sets at 60kg. Then went into a KB upper back exercise. Holding two KB's in front rack position. With elbows up really high to engage your back. Used 16kg KB's and did 3 sets - each one was 3 flights of stairs. We went purposely light just to get used to the new exercise. Would probably go for 20-26kg KB's for the next round.
Back squats and a debrief of the Lions series was up next. Nothing heavy, just a nice 5 by 5 at 100kg. Worked on mint form and keeping everything firing. PT was happy so I was happy.
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Good hit out with the lads tonight. Chest day boys!
Waiters first up. 3 sets with 24kg KB
Set shoulders
DB bench. Warmed up with a couple of sets of 8 at 30kg. Then 40kg for 8 twice and 50kg for 6 to finish.
Seated incline press - 20kg, 30kg and 40kg sets of 12. Then a drop set of 40/30/20kg. Managed 12, 15, 25 reps. Evil business -
Fark, gnarly doms from Monday's workout. Chest and shoulders have been pinging something chronic.
We did a lot of mobility today. Then waiters and overhead lunges. Lunges were a 25min circuit with the bar, then 30kg (total) and 25kg for the last run. Totally messed up and added 5's for the second set. Meant to grab 2.5's but had a brain fade...Whoops!
Finished with Y and T rows, and some core work.
Everything felt heaps better afterwards. Primed for my Friday OHS session with my PT. Giddy up!
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Great success!! Hit the hundy today on OHS. Fucking stoked aye!! Has been a long slog, especially with bubs in the mix
Hugely satisfying that all that work over the last 18 months or so has paid off. My PT was happy as - that was an added buzzI haven't really been one for specific gym goals. But with the toe dipping in Olympic lifting there's a bunch of stuff I want to learn. Now I've knocked one off I think my list will see some additions. Namely Snatch, and Clean and Jerk!!
For the workout I warmed up for 20min or so. May have neglected to tell PT that my right groin was a bit tight after weighted lunges the other day. I had been stretching since Wednesday, and was pretty happy that it wouldn't mess with the movement. No probs at all during my warm ups, so full steam ahead.
Sets of 5 to being with. Bar, 40kg, 50kg, 60kg, 60kg. Then 4 at 70kg, and 3 at 80kg. Doubles for 85kg and then into singles at 90kg, 95kg. The reps in the 90's were really clean and strong.
On the 100kg lift I got it overhead no sweat, took a sec to get activated, then squatted. Happy days! It was challenging, and I was pushing that bar up hard-out
I had thought about dropping it from overhead but yeah nah... I did let out a few 'fuck yeah's though! -
Had a meh day at work and have been low on sleep lately (Momma bear has been crook for a week :-(). But I didn't want to leave my bro hanging so I made it. Sometimes just making it to the gym counts as a win!!
Waiters carries x2
Military press. Warmed up with sets of 8 at 30kg and 40kg. Then working sets of 6 reps at 50kg, 60kg, 70kg.
Set shoulders with KB's - two rounds
DB bench press. Two warm up sets of 8 at 30kg. Then working sets of 8 at 35kg and 40kg. With a set of 10 at 44kg.
Did a little bit of stretching to finish.Nice wee pump after that. Overhead work translates nicely for military press. And both will give me a solid strength base for snatch and clean and jerk. Although picking those up will be a longer term project with bubs and whanau goodness in the mix.
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Chur bro! Still buzzing ha ha
Still have that right groin tweak, but it didn't slow me down last night (training! keep it clean mofo's!)
Had been hoping to do some more legs this week. Might just still to light stuff and see how the healing goes.
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Shoulders and back tonight. Just two of us training so we got through it at a fair clip.
3 sets of waiters with 24kg KBs
Wide grip push press. Warmed up with two sets of strict widegrip press at 30kg, then another set at 40kg. Working sets were 5 reps at 60kg, 70kg, 80kg.DB one arm row and press. 2 sets of 6 each arm. 40kg DB. Took it pretty easy on these, haven't done them for a while and they transfer heaps of torque through your legs. Wasn't sure if that'd tweak my current niggle. But it turned out fine.
Wide grip lat pulldowns. 3 sets of 12 starting from a halfstack or so - I can never remember it because it's in pounds. Last couple of reps on the last set were tough. A reminder to get back into pull ups and chin ups!
Seated close grip row. Sets of 12 at 70kg, 70kg, 80kg.Finished with standing one arm KB press. Using the waiters carry grip, with it standing on it's handle. Sets of 6 each arm with 14kg, 16kg and 18kg KBs.
Have noticed that my core strength has really improved. My core work is pretty much all done via lifting in some way. Overhead lifting and squatting, front squats or KB carries or presses, and a bunch of other stuff. It all adds up!! Plus I'm way better at locking out my core now.
A mate gave me a lifting belt but I've never really tried it out properly. If we get back into dead-lifting I reckon I'll give it a go again. So far I don't think core strength has really limited any lifts. Next area of weakness to hit is upper back and mobility for front squats and cleans.
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Legs tonight. Three sets of waiters with 24's. Rolled out and stretched. Then warmed up on back squats at 60kg and 80kg. Couple of sets at each. Then into 5 by 5 at 100kg. Really concentrating on staying tight. It gets in!!
Threw in a few cheeky military presses at 60kg to finish. We spent a fair whack of time tonight yarning to the lads. Good times!
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Had a pretty average week for training. But we did get in a really fun sesh tonight.
2 rounds of waiters carries. Solid.
KB complex - Set of one armed KB cleans, then snatches. We did sets of 10 (each arm), 8, 6, 4. Started on 20kg then moved to 24kg for the second round onward.Did a few singles with a 32kg KB to finish. This is my type of cardio/weight work. We are adding this one to high rotation.Preacher curls super set with DB overhead tricep extensions. Curls went 30kg for 12, then 40kg for 12 and 16. Used a 30kg DB for all the tricep sets. Maaaaad pump. Have managed to build the arms a fair bit without having to do much targeted work. Noice!!
Finished with some turkish getups. Sets with 14kg, 18kg and 20kg KB's.
We are due for some sunshine so hopefully the weekend will be active. My lawns look like an 80's porno offering!!
