Pushing Tin - Paekakboyz Training Log
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Short and sharp session tonight.
Rolled out and did a fair bit of shoulder and back mobility work.Light overhead squats up next. Legs were still pretty tapped from Wed night.
Warm up sets at 40kg for two sets of 8, then 50kg for 6. Working sets were 60kg for 5-8. Aimed to get Was using a standard bar and that put more heat on wrists. A couple of rough reps but pretty good overall.Did a few light back squats afterwards. Sets of 8 at 60kg, 80kg and 100kg.
One set of 32kg KB goblet squats to finish.Legs are nailed!
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Chur bro. Have been making an effort, but it's definintely a week by week proposition. If momma bear is doing well I can get in three sessions, sometimes four if the weekend is open. Best thing about going back to just two of us training is getting a leg day done during the week. Tumeke! I work on whatever and my mate does his leg/hip rehab. Works a treat.
Legs and back are feeling super swole today. Love that feeling!
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Solo session tonight. Heavy overheads and some back squats. Usual bro caught a nasty bug - so he's cutting weight via spewing. Stink aw!
Short and sharp warm up. About 15min with a lot of work on my back and shoulders.
Started with OHS. Sets of 5 at 40kg, 40k,60kg, 60kg. Then 3 at 70kg. Then 4 sets of 3 at 80kg. First couple at 80kg were a bit rough. But then I got everything firing and tight and it was all good - on my second set I sat in the hole for a couple of reps. Had to fight with the bar on one rep - to keep it from floating forward. But that's possible now, earlier on it would have been an insta-bail.
Funny how 'easy' it can feel when everything working right. I'd almost called ohs at 80kg after that start, but really pleased I stuck with it and finished well.
Moved to back squats next. Sets of 6 at 60kg, 80kg and 100kg. Then 3's at 120kg, 140kg, 150kg. Then a cheeky single at 160kg. Everything was moving well. But I did feel a bit tapped out from ohs.
Finished up with KB goblet squats. 25 reps with 32kg KB.
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Another short session tonight. Mate is on the mend but wasn't up to training.
Waiters carries to begin. 2 sets.
Military press - strict styles. Warmed up with 2 sets of 10 at 30kg. Then into working sets. 5's at 40kg, 50kg, 60kg, 65kg, 60kg. Then 40kg for 10.
Did a few really light deadlifts with 60kg. More mucking about than anything.
Some light Y and T rows.
Then some mobility stuff to finish. Also gave my legs a good roll out. Toight hammies! -
I had a run in with some sort of virus. First workout this week. But I do have a PT session for tomorrow (Legs!)
We did a mix of chest and shoulders.
2 rounds of waiters with 24's
Set shoulders with 20's
Flat bench. Warmed up on sets of 6 at 60kg, 80kg, 100kg. Then 100kg * 5, 110kg * 5 and 100 * 10. Finished with 60kg *15 but done really slowly.
Seated close grip row. 3 sets of 8 at... ummm...light-medium, medium, then medium-heavy. My mate was setting the weights
Finished with 3 by 8 on wide grip lat pull downs. Again, nothing overly heavy. But making sure each rep counts.Called it a day after that. Keen to be fresh for tomorrow - really want to increase my squatting frequency to at least twice a week. With one of those including some OHS. Keen to push on pass the hundy now, so I need to be working toward volume sets at 90kg+.
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Fuck it zonked me aye, but awesome to be feeling human again!
Glad we took it reasonably easy last night. Nicely tired, but legs are fresh!
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Mint session with my PT tonight.
Back squat city, and plenty of banter and new learning.
Rolled out and warmed up.
I was keen to work up to a near 1RM so I have a better idea of a heavy training range.Warmed up with sets of 5 at 60, 80, 100, 110. Then 4's at 120, 130, 140. 3's at 150. Then doubles at 160. Singles from that point. Only two more sets though, at 170 and then 175. With the 175 being a PB for my reinvented atg squat. Pretty cool that a 200kg atg squat is a realistic goal. Long term, no doubt. But worth a crack!
Going to get into some more Olympic lift movements in my next few sessions. Not seeing my PT as often now we are down to single income (my child is snaking my gains lol). But still rocking a block of 5 sessions - so we can work on something that I can practise on my own.
Fun times ahead!
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Short and sharp chest session today. I was running late from work which was a pain in the arse.
2 rounds of waiters
set shoulders
flat bench. Warm up with 5's at 60kg, 80kg, 100kg. Then Four sets of 5 at a hundy. Set of 60kg for 20 to finish. Still had some DOMs from last Thursday! Bench is feeling really good at the moment - heaps of carry over from the overhead work. My right shoulder used to give me a few yips - but it's behaving itself these days.
Finished with standing one arm KB press. 3 sets of 6 each arm at 14kg, 16kg and 18kg KB. -
Solo session tonight.
Bit of mobility and a mix of exercises.
OHS roll out and some variations.
2 rounds of waiters
2 sets of KB goblet squats. 2 sets of 15 at 32kg.
Standing military press - 40kg * 6, 50kg * 5, 60kg * 5, 60kg * 5.
Back squats - sets of 5 at 60kg, 80kg, 100kg. Then 5 pause squats at 100kg. A good 3 sec wait in the hole.
Went to do some DB floor press - but the fronts of my shoulders were tapped out and pretty sore. Did some stretching then gaped it. -
Legs.
Bro made a bit of a break through with his hip issue. One PT at our gym happens to be Steven Adams's adopted mum/mentor. Blossom, and she's pretty awesome. A real crack up and a good trainer too. She yarns to my bro all the time, as they are both ballers (mate is 6'5"!!).
She did a bit more diagnosis tonight while he was doing some squats with the bar. Right hip flexor/hip in general, wasn't firing through the descent - you could just catch his right hip dipping, but once you saw it it was pretty obvious. It's sore and even a couple of sets of singles with the bar aggravated it a bit. Blossom suggest an osteopath rather than a physio, so my mate will follow that up.
In terms of an actual workout... warmed up and rolled out. Did some dynamic stretching stuff with a heavy KB. Sitting into a deep squat with the KB in goblet position. Have been putting a lot more emphasis on how I settle into the hole, kind of rocking my hips forward a bit. That seems to keep things activated more, and it feels solid on heavier lifts.
Warmed up with 2 sets of 6 at 60kg and then 80kg. Sets of 5 at 100kg and 120kg. Then I did 5 by 5 at 140kg. Really got into my work on the third set onward. Was still a bit tapped out from last Friday though, probably shouldn't have done any leg work last night either... ah well!
Anyway, I'm keen to increase the frequency of my leg workouts, so that's just some necessary fun times
Finished up with preacher curls. Set of 8 at 40kg, set of 12 at 50kg, and a set of 8 at 50kg to finish. Mean pump and I'm expecting some DOMs! could feel by biceps shredding ha ha, much prefer burner sets for biceps than heavy singles or low reps.
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Had a brief break up in Napier visiting my little sis and her boyfriend. Good times! Bubs was sweet as with the road trip, one down!
Solo session tonight. Legs. Rolled out and stretched. Niggle hasn't gone away, but does seem to be improving.
Back squats. Sets of 5 at 60kg, 80kg, 100kg, 120kg. Then into the working sets. Settled on 5 by 3 at 140kg. It went really well so I ended up doing 2 more sets of 3. Finished up with a set of 10 at 100kg.
Nicely wiped out after that. Chest and back tomorrow, then a PT session on Friday. Giddy up!
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Snakes and ladders with Olympic lifting tonight! Starting on snatch balance and snatch cleans (I think!). Both movements are new, but the work with OHS and pressing has helped out heaps.
The snatch cleans were up first and the harder of the two. You move around the bar and get under it. It's pretty trippy! Did this with the wooden dowel, then multiple sets with the bar. Then a few more sets at 30kg. Really keeping this light and concentrating on what I'm doing.
For snatch balance it was a bit easier. Until I overthought things and had to reboot. At lighter weights I was able to kick my feet out as part of dropping into the squat. But at heavier weights I didn't have that time - but I worked out I can start with my wider stance and that got things humming. Lots of sets of 3 with the wooden dowel, the bar, then at 30kg and 40kg.
On the first set at 40kg I had two really good reps and the last one was a barry crocker. That was due to the foot movement. We dropped back to the bar, then worked back up to 40kg. Had two clean sets after that. Stoked.
Lots of work to do but a good amount of the movements feel familiar. PT had thought we'd work up to 60kg on the snatch balance, but we rethought that after the initial fail at 40kg. All good with me!! ha ha I can already feel soreness in new places. Fun times!
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Mate was back on board tonight - after shaking some man flu, nasty stuff!
2 sets of waiters with 24s
OH push press - wide grip. Warmed up with strict pressing, sets of 5 at 40kg and 50kg. Then into push press warm up - two sets of 5 at 60kg. Then sets of 5 at 80kg, 90kg, 100kg and 105kg. Really got into the swing of things from 90kg onward. The heavier stuff was feeling really solid.Bench press next up. Warmed up with sets of 6 at 60kg and 80kg. Working sets were 5's at 100kg, 100kg, 110kg, 110kg. Then a set of 20 at 60kg.
Standing one arm KB press next. The variation with KB upside down. Sets of 6 each side with 14kg, 16kg and 18kg KBs. These are ruthless on your grip.
EDIT - Totally forgot 3 sets of ring press ups - sets till failure (8-10 reps). My biddies still hurt!!
Good hit out, and good to have my bro back on the gain train
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Short shoulders and back session tonight.
2 sets of waiters
military press. sets of 6-8 at 30kg, 40kg, 60kg, 70kg. 70's felt good, but steady as she goes.
Seated close grip row. Sets of medium, heavy and heavier
Lat pull downs, wide grip. 3 sets at similar weights to above.PT session tomorrow - working on more snatch variations I reckon.
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Missed updating PT session. Worked on snatch balance and snatch to standing (rather than snatch squat). Did much better with both. Adding more weight on the snatch balance in particular. Got up to 55kg before I got the yips. Do not push against the bar, you are dropping underneath it and catching it. Things just change a bit once the weight starts to increase!!
Finished the session with 5 by 3 back squats. At 100, 105, 110, 115, 120. Smooth and pretty easy.Tonight we had a super short chest hit out. 2 rounds of waiters. Military press. Working up to sets of 8 at 70kg. Then we set shoulders and moved to flat bench - warm up was sets of 6 at 60kg, 80kg, 100kg. Then two sets of 110kg for 5. Finished with 60kg for 25.
Standing one armed KB press to finish. 3 sets of 8 at 16kg, 18kg, 18kg. -
Lads threw down tonight. Legs and back. Rolled out etc then into back squats while my bro kept on with his rehab.
Warmed up with sets of 5 at 60kg, 90kg, 100kg and 120kg. One set of 3 at 140kg then settled on 3 by 3 at 150kg. Hit 4 really clean sets in the end as things were going so well. Would have done another but we were pushed for time by that point. Wanted to make sure my bro got decent workout in too. You can only do so much band work and lunges!
2 sets of 5 wide-grip strict press at 40kg and 50kg. Then into sets of 5 push pressing at 70kg, 80kg, 90kg.
Moved to super-setting close grip lat pulldown and standing barbell bicep curls. 12 and 12 for 3 sets. We had a 37.5kg BB and were doing half the stack on the pulldowns. Pretty light but really good for a decent stretch and time under tension.
Good finish given we did that last lot in about 8min! Arms were pumped
Really stoked with how back squats are going. Next workout will be a bit lighter but in the 8-12 rep range. Then I'd be aiming at 3 by 3, or 3 by 2 at 160kg.
Next week will be OHS as I haven't had a heavy hit out on them for a bit. Still doing heaps of related stuff - so not worried I'll lose that edge. It's the prep time that gets me, especially when working out with my mate. Reckon 20min to hit legs, back and shoulders properly.
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Cracker workout tonight. Cranking a double scoop and keen to do work!
Two sets of waiters. Just getting in the maintenance work on these - other fish to fry in terms of heavy overhead work.
Strict military press. Sets of 5 at 30kg, 50kg, 60kg, 70kg, 75kg, then 80kg for 3.Set shoulders then into bench press. Sets of 6 at 60kg, 80kg, 100kg. Then working sets of 5 at 110kg, 110kg and 120kg (last two reps had a light spot). Finished with 60kg for 25. Burnnnnn.
Did a round of the finisher - DB standing shoulder press. Used 24kg's tonight... not our smartest move. Two sets of 2 reps then a single, then two to finish. Triceps were just about exploding - mean as pump.
Did a bit of stretching and then that was us. We never manage to hit many exercises on chest day. But we get stuck in.
Legs/back on Wed then my PT session on Friday. Will try and do something on Thursday evening, maybe a walk with the missus and bubs. By the way, bubs is one in December! holy fuck, do things keep speeding up!!?? whoa nelly.
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Another good workout, but also a reminder to be smart about weight choices! A decent bruise on my left thigh, and I got away lightly!
I was doing OHS while my mate did his rehab work. For me that was a warm up, then into sets of 5 at 30kg, 40kg, 60kg. Then a set of 3 at 70kg to find my working weight. From there it was 4 sets of 5 at 70kg. Was humming along by the last couple of sets.
Then we moved to wide-grip overhead pressing. Note to self, not a great idea to chase a PB when you've already fatigued
Even if you are feeling pumped!! Two strict sets for warm up. 5 reps at 30kg and 40kg. My sets were 5's at 70kg, 80kg, 90kg. Then a triple at 100kg which felt super easy.Tried for 115kg, which was too big a jump, and didn't make it. Didn't have bumper plates on so I swung it down in front of me. Bled off some bar speed with my arms and back, but I took the hit across my upper thighs. Tried to absorb it as much as possible. Main intent was to not drop it, and avoid it coming down directly above my knees (ugh!).
It hurt but faded quick. No insta brusing, but a good'un is coming up on my left thigh. Right seems to have gotten away with a lighter touch. Got a bit lucky, will definitely lift a bit smarter from here on out!!
