Pushing Tin - Paekakboyz Training Log
-
<p>ha ha, nah I'd hit a plateau in terms of 1RM and this seemed a good way to get things moving again. 1RM is hovering around 135kg or so. Would like to get back to 140. I'd also moved to more DB bench rather than traditional flat bench - so I'm trying to mix it up more now.</p>
<p> </p>
<p>I also have to confess (gasp) to not chasing the 1RM dragon as much nowadays*. Still very much into random feats of strength (MN5 my man!!!) but really concentrating on form and flexibility so I'm doing things right and minimizing my chance of injury. </p>
<p> </p>
<p>*wonder how long that'll last ha ha </p> -
<p>Box squats today. Volume, volume, volume</p>
<p> </p>
<p>608, 1006, 1206, 1206, 1306, 1206, 1206, 1206, 120*6. Did a final set of 4 reps going real low. Next week will be a heavy session, liking the look of JK's training!</p> -
<p>Took last night off with a case of 'couldn't be arsed'. Much better attitude today though!</p>
</p>
<p> </p>
<p>Chest and some core</p>
<p>DB bench - smashed me today, all through the stabilisers in the shoulders, top of the chest and back. Feels like it takes forever to get that final rep up, especially without a spotter.</p>
<p> </p>
<p>40kg8 warm up</p>
<p>50kg6, 50kg4, 50kg4 faded hard on these. Rep 4 on the last two sets was slooooooow.</p>
<p>40kg6</p>
<p> </p>
<p>Will go back to alternating DB and BB bench now. Will stick with my 55 variation for BB bench and maybe drop down to 46kg DBs and aim for volume. Our reno's are finished now so I'll be able to free up some pingas to see my PT again!</p>
<p> </p>
<p>DB flies</p>
<p>3 sets of 6@32kg </p>
<p>Evil, evil, evil. These hurt today, got a big ol stretch in, keeping those elbows bent. Mean pump though so that was cool.</p>
<p> </p>
<p>Skipped pullovers as I want to do front squats tomorrow. So I did some core and stretching.</p>
<p>BBBT 20@20 with 20 plate</p>
<p>Renegade rows 3 sets of 12 @18kg KB</p>
<p> </p>
<p>Worked through a range of hip and legs stretches. My hips are a pain. It feels like I'm making really slow progress with hip flexibilty. Not too bummed as I know it's made harder by being flexible in other areas. Once I can sit more upright at the bottom of the squat it'll be on for young and old!</p>
<p> </p>
<p>Found a good vid on hip stretches but the dude is cheesy as fuck. Actually amusing and the stretches are mint. Can just imagine this dude creeping on some milf's after a game of tennis or some shit. Ha!! </p>
<p> </p>
<p> -
Be very careful with those stretches!! I know my frame of reference is not the same as yours but I actually stuffed up my flexibility even more earlier in my rehab by overstretching.....have a look at this....helped me heaps.<br>
<a data-ipb='nomediaparse' href='http://sock-doc.com/2011/04/stop-stretching/'>http://sock-doc.com/2011/04/stop-stretching/</a> -
<p>Cheers bro, I don't go too hardout on my stretching. Slow and steady improvement is my goal (wish!). There's a lot of interesting discussion and thinking to be had about what works best for our bodies - what we are naturally equipped too do plus what we can improve on etc. I think being aware of the all the components in your stretches is really important. Everything is connected after all.</p>
<p> </p>
<p>Hit some heavy squats today. Good fun.</p>
<p> </p>
<p>Good roll-out and stretching. It was so cold this morning we did 5min on the treadmill to get a bit warmer. Winter is coming!</p>
<p>606, 606, 806, 1006, 1206, 1406, 1602, 1702, 1802, 1901, 2001, 1604, 120*4.</p>
<p> </p>
<p>Pretty happy with progress today. I've realised I need to do some more volume at 160-180 to keep pushing. I'd like to push past 220 - with an eye on 250 at some point.</p> -
<p>nah I've never tried a belt. Would be interesting to see how different it would be squatting with one. I think my mate has one though.... hmmm</p>
<p> </p>
<p>Chest tonight - good solid workout</p>
<p> </p>
<p>flat BB bench</p>
<p>608 then 1005 for 5 sets. Fatigued a wee bit during the last couple of sets but definitely improving. Keen to add a bit more weight but training solo makes that a hassle</p>
<p> </p>
<p>DB flies</p>
<p>30kg8, 30kg8, 30kg8. Reckon I'll give 34's or 36's a nudge next time</p>
<p> </p>
<p>Pullovers</p>
<p>40kg6, 40kg6, 40kg6. All nice and deep, really getting that stretch in.</p>
<p> </p>
<p>Cable flies</p>
<p>Setting 9/15. 3 sets of 12</p>
<p> </p>
<p>Renegade rows</p>
<p>3 sets of 12 @ 20kg KB. These kicked my ass today</p>
<p> </p>
<p>Finished with some planking. <span style="font-size:14px;">2mins first up then 80sec or so. </span></p> -
<p>half ass chest workout today. Ended up catching up with more mates than actually working out. Got the day off tomorrow so already sliding into the weekend.</p>
<p> </p>
<p>Flat bench</p>
<p>1005, 1005, 1005, 1105, 110*5 had a spotter for the last two sets but they were clean as. Was quite happy with that.</p>
<p> </p>
<p>Was going to hit flies and pull overs but all the benches were taken, every fucker was rocking bench day on Thurs... wtf! ha ha made it pretty easy to head upstairs and see if I could do some sneaky fronts (doing legs on sat). But all the racks were taken. Couple of dudes doing some serious weight on back squats. Like 140+ and ass to the ground. It's a whole different story when you go that deep. Even a hundy feels heavy as fuck!</p>
<p> </p>
<p>So I did some flies and called it a day.</p>
<p> </p>
<p>Cable flies</p>
<p>2 sets of 20@9/16 setting. </p> -
<p>Today's workout was sponsored by C4 and it went off!!! Man the spiders were in force today, if we didn't lift asap shit would have got real!</p>
<p> </p>
<p>Turned 36 today so we went full retard on box squats, I ain't going quietly ha ha</p>
<p> </p>
<p>606, 1006, 1206, 1404, 1604, 1804, 2001, 1406, 140*6</p>
<p> </p>
<p>Didn't push for 210/220 today. Got a big day (plus the rugby) ahead. But happy to hit the 200 and still have a bit in the tank.</p> -
<p>Had a few days off lately with travel for work etc.</p>
<p> </p>
<p>Back with a vengeance today though! Box squats and C4 preworkout = fun!</p>
<p> </p>
<p>606, 1006, 1406, 1606, 1802, 2001, 1606, 1606, 140*6</p>
<p> </p>
<p>Looking to do a lot more volume at 160+ nowadays. Real good pump and tweak from the preworkout too, meant we lifted at a good tempo!</p> -
<p>bah, had an aborted chest session on Monday. Last chest day I thought I felt a tweak in my left upper arm - wasn't sure if it was bicep or rotator cuff. Monday session was ok but I could feel that niggly tweak again and decided to stop. Later in the night it got worse and I also got some intense neck, upper back pain. Wondered if I'd pinched a nerve or strained something through my shoulder and neck?? </p>
<p> </p>
<p>My neck and back feel heaps better today but can still feel that tweak in my arm a bit. Annoying set back, especially as bench has been improving - knocking out sets at 110kg up from 100kg. </p>
<p> </p>
<p>At least I can still do legs this weekend! hurrah!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="429914" data-time="1400642098">
<div>
<p>ha ha, nah I'd hit a plateau in terms of 1RM and this seemed a good way to get things moving again. 1RM is hovering around 135kg or so. Would like to get back to 140. I'd also moved to more DB bench rather than traditional flat bench - so I'm trying to mix it up more now.</p>
<p> </p>
<p>I also have to confess (gasp) to not chasing the 1RM dragon as much nowadays*. Still very much into random feats of strength (MN5 my man!!!) but really concentrating on form and flexibility so I'm doing things right and minimizing my chance of injury. </p>
<p> </p>
<p>*wonder how long that'll last ha ha </p>
</div>
</blockquote>
<p> </p>
<p> </p>
<p>Good to hear brudda. I'm having a spot of shoulder trouble which is resulting me stinking of deep heat. Very frustrating.</p> -
<p>Primo leg workout today. That upper arm/shoulder tweak didn't get in the way but it hasn't gone away, no problem with holding the bar etc.</p>
<p> </p>
<p>Rolled out and stretched then had a hit of C4 - when the tingles (aka spiders!!) arrive you just gotta shift some tin!</p>
<p> </p>
<p>Box squat time</p>
<p>60kg6 warm up then into the working sets. 100kg6, 1406, 1604, 1803, 2001, 1802, 1606, 160*6. Increased volume at 160+ is starting to tell now, can shift up to 180 without any dramas. 200 felt like a challenge today, but it was a clean lift.</p>
<p> </p>
<p>Going to try out fronts next week, hopefully my sore arm doesn't make that a challenge. Need to get some more back work in too - just tricky to manage in between heavier chest/legs sessions.</p> -
<p>Shoulder twinge is still being a pain. Took the week off and while it hasn't gotten any worse it's slow to improve. Going to tee up a physio visit this week just to get an accurate diagnosis on the problem.</p>
<p> </p>
<p>Hurt a wee bit in box squat warm-up, just loosening up etc. Took a slightly narrower grip on the bar which helped out. </p>
<p> </p>
<p>Good stretch and rolled out legs and glutes. Making sure I do more hammy and calf stretching too.</p>
<p> </p>
<p>Started out heavier after warm-up sets today. Keen to be working on that volume at the top end.</p>
<p>606, 1006, 1606, 1806 (fuck yeah!), 2001, 1606, 160*6</p>
<p> </p>
<p>Well pleased with the reps at 180 - first 5 were mint and I got a bit of a wobble on the last rep, but no spot needed. Some guys were doing front squats next to us - I've been missing my fronts! might try and see how they feel this week, I've kept my stretching up for wrists, triceps etc so hopefully my flexibility is still ok.</p> -
<p>shoulder problem still hanging around. Off to physio next week like a good boy.</p>
<p> </p>
<p>In the meantime the box sessions continue. Decent warm-up and lots of stretching - have wondered if the shoulder/arm issue is a pinched nerve but I did it during bench rather than squats. Once I warm up it's no issue for squatting but I can still feel it.</p>
<p> </p>
<p>Warm up of;</p>
<p>606, 1006,</p>
<p> </p>
<p>Then into the working sets, no messing about at lower weights now, straight for the jugular!</p>
<p>1606, 1804, 2002, 2002, 1804, 1606, 160*6</p>
<p> </p>
<p>Mate has been making excellent progress too - he's nudged back up to 200 so he's well pleased. Still some work to do around overall flexibility etc but he hits parallel so it's all good.</p>
<p> </p>
<p>Got next week off work so planning on doing some front squats on tues or wed - hoping the sore wing doesn't slow me down... won't go full hero mode on the weight so I can avoid collapsing over the bar etc. In other news the recent focus on legs has meant I need to expand my wardrobe... like literally! baby got back if you know what I mean ha ha </p> -
<p>Good squat session today - shoulder/arm is slowly getting better too.</p>
<p> </p>
<p>Warmed up</p>
<p>608, 1006</p>
<p> </p>
<p>Working sets</p>
<p>1406, 1606, 1804, 2002, 2002, 2051, 2051, 1608, 160*7</p>
<p> </p>
<p>Getting a lot more done at 160+ now which is cool. Aside from the shoulder everything is tracking well.</p> -
<p>Did the tough guy and gal race (Cure Kids) on sat which is based on the tough mudder race. Over at a camp in Wainui (we didn't learn to make and throw molotov cocktails :whistle: ) and on a beaut of a day as well.</p>
<p> </p>
<p>It was tough, dirty and the water was bloody cold. But it was good fun overall - especially as we did it as a team. Was stoked with how my knee held up, no problems at all. Can't say the same about my lungs/cardio though - I was utterly poked ha ha. But pretty pleased with how I did being so unfit and all. Plus my shoulder/rotator cuff didn't give me any issues during the climbing and crawling sections. Not quite ready to hit bench just yet but it's definitely improving.</p>
<p> </p>
<p>Good times!</p> -
<p>Hit the gym last night. Bit of front squats and tried out light bench and some shoulder work just to see how the rotator cuff is going. Confirmed that bench is definitely out (even with the bar only!) - ok through part of the action but definitely some soreness and lack of power during the extension.</p>
<p> </p>
<p>Fronts were pretty good though and my flexibility is still there. Missing a bit on core strength though, Fronts are brutal on that - legs may be strong but if your core and upper back don't come to the party its fall down city.</p>
<p> </p>
<p>606, 606, 806, 1004, 1003, 804, 60*6</p> -
<p>Good back squat session today. Shoulder still bung, off to physio this week. Doesn't seem to get in the way of back squats though.</p>
<p> </p>
<p>606, 1006, 1606, 1804, 2002, 1606</p>
<p> </p>
<p>Standing hammy curls</p>
<p>3 sets of 8 at 35kg. Nice wee burn from these after the squats.</p>