Pushing Tin - Paekakboyz Training Log
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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
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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!!
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Good session tonight.
Started with waiters. Dropping back to 2 sets now, not chasing bigger numbers in the short term.
Set shoulders then into flat bench. Warm up sets at 60kg and 80kg. Then into 5 by 5 at 100kg. Finished strong and got 8 reps on the last set. Then a burner set. 25 reps at 60kg.Next up was strict military press. Warmed up with sets of 5 at 30kg and 40kg. Then 5 by 5 starting with 50kg, then 60kg, 60kg, 62.5kg, 62.5kg. Tough after we'd tapped out triceps on bench! this is a cracker of a core and quad exercise too. Locking out your body during the lift is hard work!
Finished with a KB snatch drop set thingy. 18kg KB - sets of 12 , 10, 8, 10 each arm. With a 20-30 sec break between sets. Will be adding in other movements soon, and a few more sets. This is our cardio component so we'll both have to consciously push ourselves!
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OMG the Doms have hit me hard today. Was planning on some OHS tonight but I think I'll stick to back squats.
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Mint workout tonight. 5 by 5 back squats and some dirty KB cardio!
Did a lot of work rolling out my legs - passed on any overhead stuff as I was tight as from Monday night. Luckily we had some pre-workout so we powered through the rolling out. Legs were pinging ha ha
Used a 32kg KB to get into a deep squat and move around a bit. These are magic if you have any worries about hip or knee stability.
Warm up sets of 5 reps at 60kg, 60kg, 80kg then 100kg. Did one more set at 120kg then decided on 130kg for the working sets. Still rocking ass to grass on these bad hombres - and the 130kg felt pretty good.
140kg will be the goal next time. Not overly worried about chasing big numbers. If I can get anywhere near 2x body weight again I'd be stoked. Good incentive to cut some weight ha haAfter that we did four rounds of one arm KB snatches. 10 reps per round. With minimal break in between. Quite chuffed we got two cardio-type exercises in this week. My mate is into his BBall so that kind of fitness lines up well with HIIT (or is it HIT?) training.
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Pretty quick work out tonight. Went through a short warm up and stretch. But did spend some time on upper back and shoulders.
Few KB goblet squats then into overheads. Warm ups were sets of 5 at 30kg, 40kg, 50kg, 60kg. Working sets were 3 by 3 at 70kg. Did a couple of sets of fast back squats at 60kg, the a set of 20 KB goblet squats to finish.
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Two of us training tonight. Didn't get through as much as we usually do - lots of folks chasing gainz so it was pretty packed.
2 rounds of waiters - easy as.
Strict military press. Warmed up with 2 sets of 8 at 30kg. Working sets were 6 reps at 40kg, 50kg, 60kg, 65kg. These are getting easier - a lot of it is having a really solid base to push from. So awesome for core and legs just holding position. Keen to get our numbers up on these bad boys.
Seated close grip row. Sets of 8 at 60kg, 70kg and 80kg. Felt super strong on these too - the benefit to a slightly slower workout pace
More waiting then we decided to skip straight to the finisher. 20kg DB's, dominated the first set with 4/4/4 reps and nary a bent elbow! But dialled back to 4/3/2 for the second set. As the fatigue sets in it's a stone cold bitch to keep your arms straight up and in a solid position. Fun times!
Legs tomorrow night - thinking I'll work on front squats or go a bit heavier on back squats. Want to get back to 5 by 5 at 150ish this year. Not worried about a 1RM, I'm way more comfortable with my knee strength, but still a bit cautious about really maxing out. But that's cool with me!
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Mean work out tonight. Legs and arms - with a smidge of cardio too!
Warmed up and rolled out.
Back squats were the main activity. Warm up sets of 5 reps at 60kg, 60kg, 80kg, 100kg, 120kg. Then triples at 130kg and 140kg. Working sets were 150kg for 2, then 155kg for two sets of 2.Got some encouragement from the bro's that things were looking solid - so I did a triple at 155kg to finish. All ass to grass so I was well stoked. I do tend to get a bit cautious on heavier squats - but my knee has been sweet as. Good times!
KG snatch was next up. Two sets of 12 each arm with 20kg KB. We went a bit lighter as we wanted to do arms afterwards.
Arms were super sets of preacher curls and overhead DB tricep extensions. First round was 40kg for 12 curls, then 12 extensions with a 40kg DB. Triceps died hard ha ha. Second set was to failure. Scored 19 reps at 40kg on the curls, then 17 reps on triceps with a 34kg DB. Good call to drop down on those. Didn't want to scone myself.
Had an epic arm pump after that.
