Pushing Tin - Paekakboyz Training Log
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<p>Did a light leg workout on sat - squats and box squats.</p>
<p> </p>
<p>PT session tonight. Injury is coming along nicely - no pain now and can manage a bit more core activation without any problems.</p>
<p> </p>
<p>Did a high intensity workout - ended up smashing me so we dialled back to some work</p>
<p> </p>
<p>First round was 5 sets with 30 sec break in between of </p>
<p>12 reps hammer machine rows (40kg each arm)</p>
<p>12 reps incline bench 45kg</p>
<p>15 squats with 16kg KB racked in front squat position.</p>
<p> </p>
<p>Got to the tail end of the 4th round before I really started blowing. Last round was evil</p>
<p> </p>
<p>Moved onto </p>
<p>12 lat pull downs 55kg - palms facing the body</p>
<p>12 one armed floor press with 12kg DB</p>
<p>8 lunges each leg with the 16kg KB in front rack</p>
<p> </p>
<p>Managed till midway through the second set and I was getting tapped out. Not quite at puke stage but in that kind of zone. We toyed with dropping weight and reps but PT reckoned we'd be better off to transition to something less intense. Who was I to challenge his professional opinion ha ha... plus I almost puked so glad to avoid that. Very much have a love/hate relationship with the high intensity stuff, a real buz when you smash a set but pacing and the short recovery ain't quite there yet.</p>
<p> </p>
<p>Finished with 5 sets of swiss ball curls for core and hammies and reverse cable rows for upper back. High reps and a nice burn, but no strict break in between.</p>
<p> </p>
<p>Mate knocked out a 220 deadlift the other week, so I'm amping to get back into heavier lifts. Softly softly catchee monkey though!</p> -
<p>I live!!! and it looks like the puku injury is healing nicely. Have had weekly sessions with PT and weekend workouts with my mate through July. Slowly working back into squats but won't start on deads for another couple of weeks. Need to get more confidence with the bigger lifts before we start loading again.</p>
<p> </p>
<p>Have been doing a mix of high intensity push/pull work and core strength. Has helped with fitness and endurance is improving too. Had been pretty down a few weeks back when it seemed like healing was taking ages. But things are looking up which is cool - and managing some box squats tonight was cool, only got up to 100kg but (5*5 starting at 60kg) but slowly does it.</p>
<p> </p>
<p>Getting back on track lads, yeow!</p> -
<p>Catch up time. Had a PT session tonight, pushing harder on core/legs and some box squats.</p>
<p> </p>
<p>Puku strain continues to improve which is cool. Still not feeling 100% but tracking well. Nudged up to 110kg on squats but taking it easy. PT is confident the weight will rack back up again once we get stuck in again.</p>
<p> </p>
<p>Today was press ups and body rows. 40 sec break. Sets of 15 reps each, dropped to 12 reps for sets 3 and 4 and down to 8 reps for the last set.</p>
<p> </p>
<p>Then it was swiss ball planks, hammy curls and then KB squats. 5 rounds with 40 sec break. Sets of 12 reps for the swiss ball stuff and 8 reps for the KB squats.</p>
<p> </p>
<p>Then we hit box squats - got my favourite box so I'm getting well below parallel. Two sets of 60kg then starting on 80kg for the working sets. Hit 80, 100, 110, 110, then 100 to finish. Was pretty poked but feeling solid.</p> -
<p>Have managed a few weekend sessions but missed PT session last week. Made up for it tonight and it seems the ab strain is history. Oh yeah!</p>
<p> </p>
<p>Hip thrusts, swiss ball curls and planks to start - 3 sets of 10</p>
<p>bodyweight squats - 3 sets of 10</p>
<p> </p>
<p>Then into the working sets of back squats and then front squats</p>
<p>Box squats - working on a really low box as a tactile target - try to control the contact rather than bouncing etc.</p>
<p> </p>
<p>60kg6 to warm up then into 55 at 80kg, 100kg, 110kg, 120kg, 130kg. Last set felt sweet as. Was getting a bit tired but the weight felt good on my back and no dramas with form etc. In between sets I was doing stretches to loosen up lats, triceps etc</p>
<p> </p>
<p>Front squats</p>
<p>2 sets of 40sec static holds with the bar racked. </p>
<p>60kg5 warm up then into the working sets</p>
<p> </p>
<p>55 all at 70kg. PT wanted to work on form and see how my core was tracking. Will be looking to add dead lifts back into the mix soon which is exciting. Can't wait!</p> -
<p>Legs = owww</p>
<p> </p>
<p>That is all.</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="499290" data-time="1435744391"><p>Did a light leg workout on sat - squats and box squats.<br>
<br>
PT session tonight. Injury is coming along nicely - no pain now and can manage a bit more core activation without any problems.<br>
<br>
Did a high intensity workout - ended up smashing me so we dialled back to some work<br>
<br>
First round was 5 sets with 30 sec break in between of <br>
12 reps hammer machine rows (40kg each arm)<br>
12 reps incline bench 45kg<br>
15 squats with 16kg KB racked in front squat position.<br>
<br>
Got to the tail end of the 4th round before I really started blowing. Last round was evil<br>
<br>
Moved onto <br>
12 lat pull downs 55kg - palms facing the body<br>
12 one armed floor press with 12kg DB<br>
8 lunges each leg with the 16kg KB in front rack<br>
<br>
Managed till midway through the second set and I was getting tapped out. Not quite at puke stage but in that kind of zone. We toyed with dropping weight and reps but PT reckoned we'd be better off to transition to something less intense. Who was I to challenge his professional opinion ha ha... plus I almost puked so glad to avoid that. Very much have a love/hate relationship with the high intensity stuff, a real buz when you smash a set but pacing and the short recovery ain't quite there yet.<br>
<br>
Finished with 5 sets of swiss ball curls for core and hammies and reverse cable rows for upper back. High reps and a nice burn, but no strict break in between.<br>
<br>
Mate knocked out a 220 deadlift the other week, so I'm amping to get back into heavier lifts. Softly softly catchee monkey though!</p></blockquote>
<br>
I nailed a 230kg dead a few months ago then managed to strain my groin and break my foot so doubt I'll be doin that again for at least a solid month or so.... -
<p>230kg is a mean lift, stink about the strain and bung foot.</p>
<p> </p>
<p>You could book a fijian holiday and go see Naholo's doc!! </p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="508088" data-time="1439462849"><p>
230kg is a mean lift, stink about the strain and bung foot.<br><br>
You could book a fijian holiday and go see Naholo's doc!!<br></p></blockquote>
Yeah reckon I'd max out at about 190-200 at the mo though, you lose a bit by not doing them but equally you gain the strength back fairly quickly when you do em regularly but the ache after that first session back is something else.... -
<p>I know what you mean - a short break can really take the edge off. Stoked about getting back into deads as things had been going well. Hit 225kg before I broke myself so I'm chasing ya bud!</p>
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<p>ha ha all good Hooroo. I'm only 5kg off a 230kg lift and you absolutely need a strong core... but that's different to having a ripped core (I should know!!).</p>
<p> </p>
<p>If you are getting to twice body weight or more for deads or squats you are doing well. I follow a couple of power lifters on FB and at a recent comp one of them managed a 287kg squat and a 315kg deadlift at 82kg bodyweight. Amazing.</p> -
<p>Squats and some bench today.</p>
<p> </p>
<p>Went for a ATG session with squats. Only used a low box for the last set.</p>
<p> </p>
<p>Fair bit of stretching and rolling out. then we hit:</p>
<p>60kg, 80kg, 100kg, 120kg, 130kg, 140kg (box). All sets of 6 reps.</p>
<p> </p>
<p>Then we did a flat bench variation that you do in the squat rack... hey! at least we weren't doing bicep curls!</p>
<p> </p>
<p>In the starting position your arms are at 90 degrees, with the bar about 25cm above your chest. So it hits the lock out motion at the top of the press.</p>
<p>60kg6, 80kg4, 100kg2, 110kg1, failed on 120kg+.</p>
<p> </p>
<p>Ran into a mate on FB and got an invite for a game of rugby next week - pressies grade but boys will be boys when they get on the pitch!! Super keen but cardio fitness is atrocious and there's that little voice going <em>injury</em>.... </p> -
<p>Good hit out with the PT today. Worked out next to SBW for a bit too - he's a pretty impressive specimen I must say. Handled a fair bit of attention really well and was going through a pretty impressive range of work.</p>
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<p>Anyway, back to me! Warmed up and stretched out.</p>
<p> </p>
<p>Press ups and body weight rows to warm up.</p>
<p>3 sets of 12 reps each. Was pretty stoked with how the warm up went. Didn't fatigue until the last couple of reps of the final set. A BIG difference from earlier workouts so that is pretty cool.</p>
<p> </p>
<p>Next was close grip DB press (one-armed, lying down) and wide grip pull ups with a band.</p>
<p>3 sets of 12 reps, 8 reps, 8 reps.</p>
<p>DB's went 28kg, 30kg, 32kg</p>
<p> </p>
<p>Pull ups were hard but the band helps and PT had some tips about keeping lats engaged at the bottom when your arms are straight. Keeps the tension on and means you aren't pulling from a totally static position.</p>
<p> </p>
<p>Next was decline bench and one arm DB rows</p>
<p>60kg12, 28kg DB8 each arm</p>
<p>70kg12 (last two reps spotted) and 30kg DB8 each arm</p>
<p>70kg8 (last two reps spotted) and 30kg DB6 each arm</p>
<p> </p>
<p>Finished up with KB waiters carries and bent over delt rows</p>
<p>10kg KB on a 15m circuit then the rows with 4kg DB12</p>
<p>12kg KB and 4kg DB12</p>
<p>14kg KB and 4kg DB*12</p>
<p> </p>
<p>Really stoked with the waiters carries too. Got the technique sorted now and even managed to take evasive action a couple of times when people weren't watching where they were going!!</p>
<p> </p>
<p>Was pretty knackered after the session, but dem gains are coming. Have been doing heaps better with cleaner eating and drinking a lot more water. </p> -
<p>Mean squat session this morning. Worked up to 200kg for a single so was well pleased. Had been thinking we'd hit 170 or so. But everything was feeling good so we pushed on.</p>
<p> </p>
<p>Warmed up and stretched out. Double scoop of pre-workout and down to business.</p>
<p> </p>
<p>Box squats - using the low box so we get well below parallel. My knees don't dig ATG for back squats anymore. Funnily enough I can get nice and low for fronts but that puts a different sort of pressure on the knees.</p>
<p> </p>
<p>Warm up sets at 60kg and 80kg then into working sets.</p>
<p>4 reps at 100kg, 120kg, 140kg, 160kg, 170kg</p>
<p>then 3 reps at 180kg</p>
<p>1 rep at 200kg</p>
<p>4 reps at 160kg and a final set at 140kg</p>
<p> </p>
<p>Knee felt pretty good - I think it'll always be something I have to manage now. Just need to back my form and focus on that rather than worrying about my knee. </p>
<p> </p>
<p>That was the deepest squat I've managed at 200kg. Have done 225kg on a higher box so things are looking good.</p>
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<p>Got the all clear to hit deads this wed so that is exciting. Ended up dipping out of playing rugby, just can't hack the chance of getting injured. Let alone my cruddy fitness levels.</p> -
<p>Good chest session tonight. Sticking to my improved habits with water and less fizzy. Eating continues to get cleaner too. So a few wins on that front.</p>
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<p>Knee was still a bit tender today, but legs and glutes felt jacked so that was cool.</p>
<p> </p>
<p>Bench was DB flat press, decline BB press, cable flies. Did about 5-6 working sets for each.</p>
<p> </p>
<p>DB bench</p>
<p>warmed up on 20's then into a set with 30s (12 reps) and then 4 sets with 40s (8 reps each). Haven't been on the DBs for a bit so didn't push for anything heavier.</p>
<p> </p>
<p>Decline press</p>
<p>warmed up on 60 then straight up to a hundy. 4 sets of 6 reps. </p>
<p> </p>
<p>Cable flies - seated. First time trying these bad boys out. Felt fine once I'd got the range of motion sorted. Too high and it's like a decline variation and too low and it feels like a straight arm curl or something. </p>
<p>warmed up on 10kg then hit 12.5 for two sets. 15 kg for another set then back down to 10kg to finish with some volume. Rep range was 15-20.</p>
<p> </p>
<p>Nice to get a bit of blood moving out of the legs. Bit of cardio at home tomorrow and PT session on wed. Gonna hit deads and then do squats again on sat.</p> -
<p>PT session tonight went well. Knee still a bit tender but didn't slow down deads at all. It's just a bit sensitive coming out of a deep squat - if I don't activate glutes to lead the upward motion my right knee swings in a bit. Not 100% sure what the actual issue is but meh. I can work around it.</p>
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<p>had a good warm up, didn't stretch out hips or hammies. PT likes to do that with some warm up exercises and keep some tension saved up.</p>
<p> </p>
<p>Warm up was a four exercise superset</p>
<p>KB upright rows, KB swings, backwards bear crawl (about 10m) and then a plank to finish.</p>
<p>set one was 8, 8, crawl and 30 sec plank</p>
<p>set two was 10, 10 crawl and 40 sec plank</p>
<p>set three was 12, 12, crawl and 60 sec plank.</p>
<p> </p>
<p>Move to deads then.</p>
<p>60kg6 and 100kg5 as warm up sets.</p>
<p> </p>
<p>Then 5*5 working sets with 90 sec rest.</p>
<p>120kg for the first and 130kg for the next four sets. PT was keen to up the ante but had to remind him I hadn't done deads for a couple of months. He got too excited ha ha. </p>
<p> </p>
<p>Will work on deads for the next couple of sessions with PT. Need to make sure I've got enough rest time in between the bigger lifts. Training Mon, Wed and Sat now. So I need to be thinking about the Mon/Wed split.</p> -
<p>Squats today. Lots of volume and pause back squats and a few sets of KB front squats to finish.</p>
<p> </p>
<p>Warmed up on 60kg - 2 sets of 6</p>
<p>
Working sets</p>
<p>3 sets of 806 3 sec pause at the bottom</p>
<p>same again with 90kg and then 100kg</p>
<p>3 sets of 120kg4 with pauses on the first set only</p>
<p>2 sets of 130kg*4. Not paused.</p>
<p> </p>
<p>Finished with 3 sets of Front squats with a 32kg KB.</p>
<p> </p>
<p>Knee felt fine. We weren't using a box either so it was good to work on hitting a good depth without that trigger from hitting the box.</p> -
<p>Deads again with PT last night.</p>
<p> </p>
<p>Place was full of AB's - always fun watching them train. SBW and Messam were going hard with some sparring. Impressed with the work that Crockett and Whitelock were doing esp. Naholo was working hard too - spin bike and rowing machine.</p>
<p> </p>
<p>Did KB upright rows and swings for a warm up. Heaps of emphasis on the hip drive and squeezing the glutes.</p>
<p>28kg KB and 3 sets of 6</p>
<p> </p>
<p>Warm up for deads</p>
<p>65kg and then 105kg - breaking down the movements and checking form.</p>
<p> </p>
<p>Then 4 working sets at 120kg and another set at 130kg</p>
<p> </p>
<p>Finished with 3*1min planks.</p> -
<p>Good leg session today. Box squats with some KB front squats at the end.</p>
<p> </p>
<p>Knee has been a bit twingy the last few days so took it easy re weight and depth.</p>
<p> </p>
<p>Good roll out and stretching.</p>
<p> </p>
<p>Low box plus a 20 plate so I hit just on 90 degrees. </p>
<p>2 sets of 60kg12</p>
<p>80kg8, 100kg8, 110kg6, 120kg6, 120kg6, 120kg*6</p>
<p> </p>
<p>Then we did 2 sets of 12 front squats with a 32kg KB</p>