Pushing Tin - Paekakboyz Training Log
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Right, off to the gym after work today - I'm increasing bench weight tonight and thought I'd ask you lads about tactics for increasing bench strength.<br />
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Given I'm doing 3 sets of 12 reps I have been taking a measured approach to increasing the weight. Started at 60kg and up to 70kg at the moment. I don't want to sacrifice reps just to jump up 5-10kg in weight but 2.5kg is the smallest increment you can fit on the bar!<br />
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I was planning on going up to 75kg, figured 5kg increase isn't that much. I'll probably fade on reps 10-12 but expect to be able to complete them. Don't think that would be the case if I jumped to 80kg!<br />
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So how quickly do (have) you guys increased your bench weight? keen to hear your approaches -
[quote name='Paekakboyz']Right, off to the gym after work today - I'm increasing bench weight tonight and thought I'd ask you lads about tactics for increasing bench strength.<br />
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Given I'm doing 3 sets of 12 reps I have been taking a measured approach to increasing the weight. Started at 60kg and up to 70kg at the moment. I don't want to sacrifice reps just to jump up 5-10kg in weight but 2.5kg is the smallest increment you can fit on the bar!<br />
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I was planning on going up to 75kg, figured 5kg increase isn't that much. I'll probably fade on reps 10-12 but expect to be able to complete them. Don't think that would be the case if I jumped to 80kg!<br />
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So how quickly do (have) you guys increased your bench weight? keen to hear your approaches[/QUOTE]<br />
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Personally ( and this is through a great deal of trial and error ) I think that a jump of 5kg may be a bit much. Doesn't sound like a hell of a lot but you may struggle to do the required reps. Mind you if you're absolutely pissing through the ones you're doing now maybe it will be ok. Some online bench press calculators are pretty decent at predicting what you can do. Also give the 5 x5 approach a go ( cheers Red Beard ). That tends to give the body a bit of a shock. Maybe 5 x 85kg or so ? -
had a primo workout. Nailed 3 sets at 75kg and was only really fading on the 11th-12th reps of the last two sets. Stoked! Upped the weight on lat pulldown as well and shoulder raises. <br />
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Cheers MN5, looks like I must have hung around on 70kg longer than I needed! I checked out a couple of calculators... one worked out my max single rep should be 103kg!! don't know if I'd back myself to push that much just yet! The site said it didn't matter if you entered pounds of kgs as it worked off what you were lifting and the number of reps. Maybe I'll give it a crack next week.<br />
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Keen as for a run tomorrow now - The cross trainer is ok but I like being outside and actually going somewhere when I do cardio!! -
[quote name='Paekakboyz']had a primo workout. Nailed 3 sets at 75kg and was only really fading on the 11th-12th reps of the last two sets. Stoked! Upped the weight on lat pulldown as well and shoulder raises. <br />
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Cheers MN5, looks like I must have hung around on 70kg longer than I needed! I checked out a couple of calculators... one worked out my max single rep should be 103kg!! don't know if I'd back myself to push that much just yet! The site said it didn't matter if you entered pounds of kgs as it worked off what you were lifting and the number of reps. Maybe I'll give it a crack next week.<br />
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Keen as for a run tomorrow now - The cross trainer is ok but I like being outside and actually going somewhere when I do cardio!![/QUOTE]<br />
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Goes to show what I ( don't ) know ! good shit dude fantastic stuff. How much are you resting between sets ? The rep calculators are based on one set I think so you could probably go all out and bust out 14-15 reps of 75kg which would make your 1 rep max more than the ton and with a bit of change. Of course make sure you have a spotter before you try as its not good arsing out in front of a whole bunch of Les Mills hotties ! -
rest period is roughly 60-90 sec between sets. Because I'm training on my own I watch the clock to make sure I don't take too long between sets. I actually think it's harder than when I had a training partner! we use to shoot the shit between sets, now its just all business! <br />
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Yeah after laughing my arse off at those youtube muppets I don't want to get cocky and make a fool of myself... there were a couple of hotties in there today actually, nice change from the normal sausage feast!! -
good workout today. Hardly anyone at the gym which made for a quick workout. Everyone at the 7's or people watching today!! Got some new running shoes yesterday so keen as to go for a run tomorrow. Looks like the good weather is going to hang around too!
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flagged the run in favour of a crosstrainer session. 30min of interval training. My knee has been steadily improving and I'm trying to run just enough to keep fit/condition. Ran a pretty quick 5km the other day so fingers crossed it continues to work out.<br />
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Checked out a site Davidav recommended in the hill climb thread - looked pretty cool and I like the trainers take on simplicity - Wellington seems perfectly suited to hill running so I think I'll add this into my cardio routine in the future.<br />
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Gym tomorrow and all going to plan a long run on tuesday. -
Ended up skipping gym to watch the cricket - so will push some tin tomorrow. 5km run when I got home tho, took it pretty easy and only a minute or so off a decent pace. Knee didn't give me any grief but I can still feel it, will be stoked when its back to 100% looking forward to adding more running back into my programme. Had forgotten how much 'fun' it is to break in new shoes! achey feet!! the cushioning def feels heaps better though - should be mint once they loosen up.
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Good gym session. Bench is going well, still fade around rep 9 on the last set but I add a 4th set of 4 reps to finish off. Once I'm cranking out 12*3 @ 75kg no worries I'll start to look at increasing the weight further. Might try 80kg for the first set then back down to 75kg for the last two. <br />
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Have been pushing myself to do abs at the end of each workout. I've got 3 exercises I do but I tend to skip them every 2nd or 3rd workout which isn't good. Crazy really as the work I have done on core strength has really improved my running.<br />
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Crosstrainer tomorrow, gym or run on thursday and some reward beers and bbq on friday - bonza! -
30min on crosstrainer. Had a mad day at work so def had some stress to work off, bit of a grumpy shit today actually so I took it out on the machine! Have worked out 5min blocks of semi-interval training: <br />
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1min at 10km/hr+<br />
1min flat out - keeping it over 12km/hr and as high as 13km/hr<br />
1min at 11km/hr +<br />
1min reversed at 10km/hr<br />
1min back to 10km/hr<br />
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Time passes waaay faster as I count it off in blocks and if I'm feeling good I just alternate between 10km and 12km+ lactic acid really builds up and I'm blowing pretty hard at the end of those faster periods. Not messing with the resistance settings just yet. <br />
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Weights tomorrow then a rest day on friday - ah beers, bbq and rugby - add in some sunshine and I will be a happy camper! -
Gym session. Still pushing hard on the final few reps of the last set. Have upped the weight on shoulder and bicep exercises and according to the scales down to 96.6kg or so. I'm eternally skeptical of scales as I know that I've been holding steady between 96-98kg for a month or so now. Not so worried about weight as body shape - love handles and puku continue to shrink so I'm happy with progress.
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Two runs today. 1 of about 3.5km as I had to go and pick the car up from getting serviced - garage wasn't too far away so it was a good excuse to run down and pick it up (sis was at work with her wheels too!). Got home and still had energy, 3.5km wasn't quite far enough so I headed off for another 4km or so. Was nicely warmed up so ran at a decent clip. <br />
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Crosstrainer tomorrow and back to the gym on Monday. Settling into a pretty good routine now with weights/running/crosstraining. In a month or so I'm going to fork out for a couple of personal traininer sessions. Keen to get my workout updated and maybe looking at splitting up my workout. -
Gym session today. Had plenty of glorious work stress to deal too and pushing a bit of tin was magic. Have been far better at doing abs after weights. Has def paid off for my running, core strength is much better. Run on wed or thurs night and probably back to the weights on friday.
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excellent gym session today. THought I'd increase bench up to 80kg for the first set and see how I go. First set was fine so I had a go at a second set. Faded really hard around 8-9 reps so did another 4 reps after a short break. Didn't want to push my luck so I dropped down to 75 for the last set. Def felt the effects of upping the weight on a couple of other exercises.<br />
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tempted to head out for a run while the weather is so good but we're off to the canes v farce match later on so might just lax out in the sun! -
off to the gym tonight. Keen to have another crack at 80kg on bench and see if I can manage three sets. - ran into my old personal trainer while the missus and I were walking round red rocks on sunday which was pretty random. Had been trying to figure out who I was going to see for a new programme and after not seeing this guy for 2 years he suddenly pops up! should be catching up with him next week. Very keen to add legs to my workout plan now, only running twice a week to look after my knee so building some more strength in the legs will be good - plus leg workouts are lots of fun!
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mean workout today - was under a bit of time pressure so had very few breaks which made for a hard workout. Bench is continues to improve - 2 sets at 80 then a set of 9 and a set of 4. Bench strength really seems to improve when I have 4-5 days between workouts. I know better than to work the same muscle group twice within 48hrs but would have thought every second day would be sweet. <br />
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Bart, how frequently are you training muscle groups? - chest and biceps etc. -
once per week per bodypart. Legs take about four days to recover, other body parts only about 2 or three. That is I can still feel pain in my muscles that long afterward!<br />
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I used to be twice a week with most bits, but now is Monday-shoudlers, Tuesday - back, Wednesday - core Thursday - chest, Friday - legs, Saturday - arms. Sunday, can't move, legs sorest two days after...!! -
That is a demanding workout schedule mate! You are totally right about that second day burn, it's naaaaasty!! and you def know you are in trouble if you ache the day after. <br />
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Will be interesting to see what the trainer suggest next week, don't think I'm up for 6 days a week Bartman! Maybe a 2 or 3 day programme or something. Also looking forward to talking through an eating plan, not so much about having a rigid diet etc but to learn more about nutrition.<br />
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7km run in 32min or so tonight. My knee has nearly come right. Have noticed that stretching it out during the day helps. Quite likely that the injury/soreness is from too much running and a lot of sitting (at a desk) during the day. -
After a few days off, gym session. Was working pretty hard on bench today. Def felt I'd lost the edge but managed 2 full sets and a couple of smaller ones after. Everything else was tough but doable. Had a hardcore afternoon of backyard cricket on a grass tennis court (2 courts). Swimming followed although all activity was fuelled by significant amounts of beer! Would have thought Id put on a bit of beef but I weighed in at 95.5 tonight down from 97ish. Knee was a bit sore after all that running around so I'll wait till it settles down before running again.<br />
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Cardio tomorrow - no running so crosstrainer it is. -
cracked a ton on the Bench today for the first time in a hundred years, decline though, so it sort of doesn't count, as you can always do more on decline!!<br />
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But it was on my 8th set or presses, so I'll take it.<br />
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Chest feels like Arnold at the moment too, great!! <br />
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sometimes that extra rest is good - especially if you are doing bodyparts more than once a week - sometimes a week off and you get a real jump start!
