Pushing Tin - Paekakboyz Training Log
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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 squatsTonight 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 haHave 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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@nta I have added assistance with weight lifting shoes. The higher heel helps out a lot, and means you get more out of any ankle work. Plus you feel solid as they dont compress like runners or other shoes do. Esp when shit gets heavy!
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Ran solo tonight. Bro has a neck twinge still giving him grief.
All about upper back tonight. With a little bit of legs thrown in.
Y and T rows with 3kg DB's. Two sets of 12 reps, these fuckers will burn yo ass. Great at getting your stabilisers going.
Strict wide-grip press. Sets of 8 at 30kg, 40kg, 50kg. Then 6 reps at 60kg. From there I moved into push pressing. Sets of 5 at 70kg, 80kg, 80kg, 90kg, then down to 3 at 95kg. Finished with two sets of 2 at 100kg. Frothing!!
Had one rep on 90kg that was probably the best I've ever done, weight just flew up effortlessly into a smooth catch. Was my first real glimpse into understanding how much weight you can move and catch overhead. Tumeke!! Ha ha will be chasing that perfect rep forever I reckon.
Moved to standing military press next. Sets of 6 at 40kg, 50kg, 60kg, 60kg. Then a set of 4 at 65kg. Was well burnt out by then.
Two sets of goblet squats to finish. 32kg KB for 25 each set. Another lesson tonight, I am fucking unfit cardio-wise. Def an area for work, where adding any type or frequency of cardio will be an improvement
I am reading about @NTA and @taniwharugby running though... surely that counts?? -
@paekakboyz get on the sled my dude
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Didn't get on the sled. But we smashed legs today. Rolled out and warmed up. Did some light squats with a band too.
Then into sets of 5 at 60kg, 80kg, 100kg, 110kg, 120kg. Then 3s at 130kg and 140kg.
Double at 150kg then a single at 155kg. Last couple of sets felt good, but heavy!
Did a set of 5 at 100kg, 3 sec pause squats. Finished with two sets of 25 KB goblet squats. 32kg kb. Legs were toast -
Three days of training in 5 days, had forgotten how good that feels. Piecemeal is better than nothing, but makes it hard to progress significantly.
Bench and some accessories. Y and T rows with 3kg DBs. Two sets of 12. Set shoulders for 1min then another 45 sec. Then into bench.
Warm ups of 10 at 60 and 80kg. Then 100kg for 10, three sets of 110 for 6. 10 more a 100. The 60kg for 25 to finish.
Standing one arm KB press. Went straight to 18kg as we were only doing sets. 8 reps each arm. Good grip workout! Nice way to add a different push exercise to bench.
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Back tonight. Still rocking a bit of soreness from the last two workouts.
Y and T's to start. 2 sets of 10 with 3kg DBs. Then two sets of standing one arm KB press. That really got things fired up through the back. Moved to strict press wide grip. Sets of 5 at 30kg, 30kg, 40kg, 50kg. Then push pressing, sets of 5 at 70kg, 80kg, 80kg, 80kg. Finished with seated hammer pull down machine... thing. Three sets of 10 at 30kg, 40kg and 50kg each side.
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Did legs on sat, then shifted a cubic metre of soil that afternoon, under time pressure no less. I was rooted for the rest of sat and paid for it on Sunday!
Mobility and back/front squats. Adding the front squats into the mix was awesome, but my quads and upper back are telling me otherwise!
Warmed up and rolled out. Had a good 30min to really get things firing. Lots of work on the hips and ankles this week. Warm up sets of 5 reps at 60kg, 80kg, 80kg, 100kg. Then working sets of 5 at 110kg, 120kg, 130kg and 140kg. Back to 100kg for 5 3-sec pause squats.
Front squats. Put a hundy on the bar and did a few reps of taking the weight in front squat stance. Using the heavier weight lets you push your elbows up to try and improve form. Helpful for when you drop the weight back. Still chokes you out a bit (kinky!!) and you can get lightheaded if you aren't careful.
Working sets for fronts were sets of 5 at 40kg, 60kg, 80kg,. Then a triple at 90kg. I was going to hit a single at 100kg but as soon as I picked it up I knew it wasn't going to happen. Too much overload after back squats and my upper back was fatigued as well. Glad I didn't go for the hero lift and end up on gym fuckery insta!!
Picked up the dirt for a garden box in the arvo and had about an hour and half to empty the trailer. No good place to tip it so it was multiple wheelbarrow loads, at pace no less!! Fark I was rooted and still had a third of a trailer to go. Ended up shoveling it out on our drive way so I could return the trailer. Dude was ok with me being a bit late, but I hate keeping folks waiting when you know it's past closing time!
Fronts are awesome too. Quads and upper back have been killing me - just feeling more swole than sore today. But very glad we've got a few more recovery days before legs.
