Pushing Tin - Paekakboyz Training Log
-
<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> -
<p>yeah pull ups are definitely on the menu Wairau! unlike lots of the kai that has been helping expand the waistline. We are eating vegan several times a week as my little sister has moved in with us. I'm sure she hasn't found my stash of bacon!</p>
<p> </p>
<p>Portion size and cutting back on mid-week beersies is where I'll start. I'd kept up the same diet even though I'd dropped 3 gym sessions a week with the shoulder injury. So things should be getting back on track now - just need a kick start to drop a few kgs etc.</p>
<p> </p>
<p>Unfortunately I seem to have tweaked my knee again, right when my shoulder has come right! old age can fuck right off I tells ya :knuppel:</p>
<p> </p>
<p>So upper body this week and some maintenance work for legs.</p> -
<p>Did a back workout on sat, everything felt pretty good which was cool.</p>
<p> </p>
<p>Bent over row with a T-bar - sets to failure at 40kg, 60kg, 70kg, 80kg. </p>
<p>Seated one handed lat pull-downs (like a reverse arnie press) - 3 sets to failure @ 35-40kg</p>
<p>Seated rows - 3 sets to failure @ 40kg each side</p>
<p> </p>
<p>Got some mad DOMS in my lats over the next few days.</p>
<p> </p>
<p>Tonight I did a light bench workout and some front squats. Wanted to see how my knee was going and I've been gagging to get back to my front squats. </p>
<p> </p>
<p>BB bench</p>
<p>Just the bar till failure then 3 sets of 10 @ 60kg</p>
<p>DB bench</p>
<p>3 sets of 10 @ 30kg</p>
<p>DB flies</p>
<p>3 sets of 6 @ 20kg</p>
<p> </p>
<p>Stretched and rolled out legs and back then into front squats</p>
<p>Warmed up with a few sets at 40kg - need to get used to the rack position again but flexibility isn't too bad. Used the rubber bands over a pull up bar, put your elbow in the loop and lean forward. Gives a mean stretch up your lats and through your triceps. Prefect for Fronts!</p>
<p>3 sets of 6 @ 60kg. Knee felt ok but I was rusty with my form. Not too bad but the lack of back work won't have helped.</p>
<p> </p>
<p>BB Overhead press</p>
<p>2 sets of 6 @ 40kg</p>
<p> </p>
<p>Finished with a couple of 90sec planks.</p> -
<p>Good leg session today. Still have mad DOMS through the chest and shoulders from last wed! but it was awesome to do some proper upper body work, things will only get easier from here.</p>
<p> </p>
<p>Knee was ok today - still not quite right but we worked on form and depth today rather than weight. Didn't go past 100kg but lots of reps and sets. I think the extra depth was too much for my knee so I've dialled it back. Probably about half way between parallel and an ATG squat. That's fine with me though, the biggest goal was to get deep and then work the weight back up. Once the knee is sorted we'll be back on track.</p>
<p> </p>
<p>Impressed with my mate. 45 now and he's nearly back at ATG squatting. It's taken a while but it shows that hard work at any age can get results. If you can dodge injuries! He's stoked and also keen to start increasing the weight again.</p>
<p> </p>
<p>Thinking I'll hit back Monday night. If the legs are ok I might sneak in some deads, otherwise it'll be more standard fare.</p> -
<p>ugh, a reminder of how far things have slipped today. Hit the deadlifts and then some military press and stretching.</p>
<p> </p>
<p>The knee has been feeling ok but the deads really tested it out. Went for volume with reps till failure at 65kg (3 sets), 85kg (1 set), 105kg (2 sets), 125kg (1 set). Lower back was tightening up even though I rolled out. Reckon this is probably a tight hamstring issue plus a lack of lower back strength. Something to work on.</p>
<p> </p>
<p>Overhead press was 45kg, 3 sets of 8 although I only made 6 on the last set. </p>
<p> </p>
<p>Went and rolled out my back and hammies. Definitely loosened me up, and feeling ok now. Knee is a bit clicky but no pain which is good!</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="463632" data-time="1416995450">
<div>
<p>That knee....sounds like mine bud</p>
</div>
</blockquote>
<p> </p>
<p>Knees suck aye!! Trying to work out how to keep squatting etc but give it enough time to sort itself out. It feels fine today so hopefully we are all go for sat leg session.</p> -
<p>Knee is still iffy, but hopefully improving with the rest.</p>
<p> </p>
<p>Chest hit out and lots of stretching and rolling out.</p>
<p> </p>
<p>Warmed up with the bar. Couple of sets of 20+</p>
<p>60kg12, 60kg12, 80kg6 (ugh felt heavy!), 60kg12</p>
<p> </p>
<p>Dumbbell bench</p>
<p>30kg6, 30kg5</p>
<p> </p>
<p>Dumbbell Flies</p>
<p>20kg6, 20kg6, 20kg*6</p>
<p> </p>
<p>Went and rolled out upper back, legs etc. Lots of stretching, especially hammies and hip flexors.</p>
<p> </p>
<p>Bit gutted with how much strength has slipped on bench and upper body. Weird that the dumbbells felt ok but 80kg on the bar felt pretty heavy! </p>
<p> </p>
<p>One day at a time aye! </p> -
<p>Mean session today. Used the deadlift/farmers walk yoke that the gym added a few months ago. One that you step into. It's handles mean you aren't lifting from traditional DL depth so it helps with the hip movement in the upper part of the lift. If that makes any sense!</p>
<p> </p>
<p>Started out light and worked up in 20kg increments to about 6 plates either side. We aren't sure how heavy the yoke is, could be 30-40kg but definitely heavier than a 20kg Olympic bar.</p>
<p> </p>
<p>Had the 2.5kg greens on - the bigger sized plastic plates that make it easier to add the 20 plates.</p>
<p> </p>
<p>We were hitting 6 reps till we got to 200, then it was 4 reps and singles once we got to 240 and 260. Definitely taps into the CNS, get that mean head spin after a heavy lift. Grip was all good and the knee felt sweet. It really hits your mid lats too. Reckon I'll be feeling it tomorrow!</p>
<p> </p>
<p>To finish we stripped down to 4 plates either side and did a few laps of farmers walks. Good stuff!</p> -
<p>Good little deadlift session today. Knee was fine and not a peep out of my shoulder.</p>
<p> </p>
<p>Was pleasantly surprised with today's lifts. Got up to single reps at 190kg after starting on 60kg and working up in 20kg increments. Started with 6-8 reps then down to 4 reps once we passed 140kg. They've got a lifting chalk station at the gym so it's primo to have that on hand (lols). Grip strength is still all good. No need for straps with the chalks around. Finished with 2 sets till failure on 140kg. Then did a couple of sets at 160kg on the yoke we used last week.</p>
<p> </p>
<p>Hands got a bit roughened up - didn't cry though cause I'm pretty tough :whistle:</p>
<p> </p>
<p>Will take it easy this side of xmas on the knee. Hoping to mix in some lighter squats to keep base strength and flexibility solid. Fingers crossed!</p> -
<p>physio session today. Good news in it's not totally broken. A tight hip flexor has messed up the alignment of my kneecap/ligaments around the knee. So the crunching is the knee not tracking in it's correct grooves etc. Some light knee extensions and stretching/rolling out should improve things pretty quickly. Picked up a new hip flexor stretch that should really help. Did not know that the hip flexor muscle went all the way down into your knee - I thought it was much more localised around the hip.</p>
<p> </p>
<p>I think we are doing an hour of chins on sat... gulp</p>