Pushing Tin - Paekakboyz Training Log
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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.
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@JK Oath!! It's swole city up in here today. Legs are feeling tumeke and arms are still pumped ha ha
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
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.
40kg! That's impressive after preachers. Did you bring the last rep back round or did you just drop it behind your back?
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Brought it over my head to finish - that was when I realised how gassed I was!! For the second set I handed it off to my bro who was spotting. Def needed that as it was a set till failure.
Has been interesting to see strength increase from all the Olympic type lifting and non-bodybuilding exercises. It's kind of cool to do no arm isolation work, then come and savage a few sets of curls.
Nice to think I can keep getting stronger too - rather than taking the maintaining strength approach. Had even flirted with looking at Masters level lifting comps. But I soon found out that it's full of ex-pro lifters! so the numbers are just as mental as the open and elite age categories!
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Super quick workout. Chest and some arms. I had crook guts yesterday but nothing a scoop of pre-workout can't sort out
KB waiters. 2 sets at 24kg.
Set shoulders
Flat bench. Nominated 5/4/3/2/1 for tonight's hit out. Warmed up with sets of 5 at 60kg, 80kg and 90kg. My working sets were 100kg, 110kg, 120kg, 130kg, 135kg, then a spotted rep at 140kg. Finished with a burner of 26 reps at 60kg. Tricep pump after these is crazy.
Three sets of preacher ezi bar curls. 40kg for two sets of 12. Then a set of 40kg for 19 to finish, almost made the 20th rep but left arm died hard.Mobility, Back and maybe some legs tomorrow. Plus our new regular, KB snatches.
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Left the gym in ruins today!! Since we've been back to two of us training our tempo has def increased. Other guy was good fun but pretty new to lifting.
My training homie knows his stuff and is a strong dude. We both dig challenging ourselves more than competing with others. So that is a good combo. We've been training together for a few years now, pretty much married ha ha
Thinking about that competing business. I really like the powerlifting vibe, where it's about beating your previous efforts first and foremost. I'm sure it's cool to medal at a comp but I'm happy setting some goals and knocking them off.
Anywho - training tonight.
Rolled out and did a bunch of mobility - both of us were tight from the chest session yesterday.
2 sets of waiters with 24s.
Widegrip push press - 2 sets of 5 strict presses at 30kg to start. Then it was sets of 5 at 60kg and 80kg. three's at 90kg and 95kg. Then two more singles at 95kg.I moved to back squats while my mate did some bodyweight work. He's still rehabing an iffy hip - hopefully he comes right soon. Sets of 5 at 60kg, 80kg, 100kg, 120kg, 140kg. Then a single at 160kg. Felt smooth and surprising easy. Next session with my PT will be a heavy squat day I reckon.
We finished with 3 sets of KD snatches with 20kg KB. 12 reps each arm, with 30sec or so break in between. Still woefully unfit but making some progress!!
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Day off work today. Didn't go large watching the fight yesterday but my bro and I were keen to train.
Big session today. Mixing things up.
Waiters to start
Strict military press. Warmed up with 30kg for 10. Working sets were 6 reps at 40kg, 50kg, 60kg.
Set shoulders
Flat bench. Warmed up on 60kg and 80kg. Then 5-4-3-2-1 at 100kg, 110kg, 115kg, 120kg, 130kg. Last rep was pretty solid. Noice!
Seated close grip row. Three sets of 12 - 70%, 80%, 90% of the stack. Nice to get some decent volume on the heavier side of things.
Seated lat press (machine) sets of 12 at 40kg, 50kg, 60kg.
Seated close grip lat pull downs. Sets of 8 with same range as the seated row.
Finished up with 3 rounds of KB snatches. 12 each arm per round with 20kg KB. Blowing hard after these bad boys.Work was done!! smashing some kai now and ready for a lay down!
