Pushing Tin - Paekakboyz Training Log
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<p>Chest and a bit of arms today. Had a bit of discomfort across the point of my shoulder after the last session. But it settled down in a few days, probably soreness in some stabilising muscles </p>
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<p>DB bench</p>
<p>30kg10, 40kg10, 50kg5, 40kg8</p>
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<p>DB flies</p>
<p>26kg8, 30kg8, 30kg8</p>
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<p>DB pullovers</p>
<p>26kg8, 30kg8, 30kg8</p>
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<p>3 sets of BB curls </p>
<p>40kg10, 50kg6, 40kg*6</p> -
<p>Straight down to business with PT tonight. Spent a good 50min warming up and stretching etc.</p>
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<p>Back and front squat session. Doing 55 for each with 2-3 warm up sets.</p>
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<p>Back squats first</p>
<p>65kg5, 70kg5, 75kg5, then the 55 of 85kg5, 90kg5, 100kg5, 105kg5, 110kg5</p>
<p> </p>
<p>Front squats</p>
<p>65kg5, 70kg5 then 55 of 80kg5, 85kg5, 90kg5, 85kg5, 85kg5. Realised I wasn't going to push past 90kg today, had trouble keeping elbows high and that collapses your upper back. Makes it way harder to keep the bar trapped etc. </p>
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<p>But still really happy with how my knee is going. Hip flexors are still too tight, core and upper back strength need improvement but that's cool. Gotta have goals!</p> -
<p>Anyone got a wheelchair!! legs are smoked today.</p>
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<p>Going to get along to the gym tonight. I'd planned some core and Turkish getups, will see how I feel after I've rolled out and stretched. Might end up on the treadmill and watch some cricket!</p> -
<p>ha ha was going to legs today, naaah!</p>
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<p>Ended up doing our sat morning session tonight. A good chest workout - mix of weight and volume.</p>
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<p>Warmed up</p>
<p>Stetching and then a set of 30kg10,</p>
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<p>Working sets</p>
<p>40kg10, 50kg6 (light spot on last 2 reps), 40kg10, 40kg10, then a drop set 40kg6, 30kg7. Mate was rocking 60kg's and 65kg's. Needed a pretty heavy spot but was racking them without help. Low reps but fark that is some heavy ass shit!</p>
<p> </p>
<p>Flies</p>
<p>30kg8, 30kg8</p>
<p> </p>
<p>Pullover</p>
<p>40kg6, 40kg*6</p>
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<p>Good pump and it took the edge off my hammies and quads. Gonna hit a sunday session (Church of Tin) so that's looking like a deadlift and pull up combo. Good times!!</p> -
<p>Yeah, you know that sweet burn is gonna cost you.</p>
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<p>Got to get a foam roller for home though. Have you fullas purchased one in NZ?</p> -
<p>Sunday workout. Still feeling my legs a bit from wed and the chest and shoulders were sore from sat. We decided to ditch deads and do some form work with light squats.</p>
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<p>Treadmill for 10min then a bit of stretching and rolling out.</p>
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<p>Back squats</p>
<p>606, 606, 706, 706. Did some slow reps next with a 2-3 sec pause in the hole. 806, 606</p>
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<p>Then back to normal pace etc. 906, 1006, 1006, 806</p>
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<p>Ended up doing way more sets than we'd planned. But we had both warmed up and feeling good now. Hmm wonder what I'll train tomorrow... core and arms maybe?</p> -
<p>Deadlifts with the PT tonight. So as per usual he took me through a couple of super sets of pain to get to the deads!</p>
<p> </p>
<p>First superset</p>
<p>V-situps - meant to point your toes and bring your feet to meet your hands above your midsection. I was fucking gumby on these, still a lot of work to do on my core strength. Improving, but I do need to focus more on it.</p>
<p>Inchworms - from a standing start bend over and walk your hands out till you are in a pull plank extension, then walk you feet as close to your hands as you can manage... hammies!!</p>
<p>Upper back extensions or something. lying on your stomach with your head on your hands, elbows spread out. Then you lift as much of your upper chest off the ground and row your elbows back in. Sets your back up for deadlift position. </p>
<p> </p>
<p>Second superset</p>
<p>Used the low bar thing that people use for dips etc. Holding yourself with just your arms in a seated position. Legs out directly in front of you. Gotta keep your legs up and toes pointed. I was garbage at it. Thank god I'm not getting emo over my core issue!</p>
<p>KB swings. 12 reps at 32kg, then 6 swing and presses each arm with 16kg, then 20kg for the last 2 sets.</p>
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<p>I was blowing after that - KBs are great but that cardio intensity gets ya. Had mint form on the cleans, smooth as and just let the hips do all the work. </p>
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<p>Then we go to deads. My PT was laughing at me, he just loves working people through to whatever they wanted to do. We'd covered all the parts of the deadlift and everything was firing. Did 5,4, 3, 2, 1 at 100kg, 120kg, 140kg, 150kg, 170kg. Nominated a heavier final lift, PT was like chur, go for gold. Ha ha good stuff.</p>
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<p>That was session 8 of 10. Gonna sort out more sessions, it's been primo for motivation and while the bodyfat ain't moving much strength is cranking along. Shoulder and knee are sweet as which has been the best thing. Guess I should get around to that cutting stage at some point! After the cricket WC... hold on then it'll be rugby WC! maybe next year!</p> -
<p>Church of tin today. Was a wee bit iffy after celebrating Guptill and the BC's awesomeness last night. There was also that 40th party we went too as well!</p>
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<p>55 of squats and then some one leg seated leg press and extensions.</p>
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<p>10min walk, stretched and rolled out, lunges with overhead stretch and then a set of bodyweight squats.</p>
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<p>Two sets of 8 at 60kg to warm up.</p>
<p>Then it was 5 sets of 5100kg. Snuck my second set up to 110kg but then we dropped back down to a hundy. Nice and deep, good form etc. Knee felt a wee bit niggly today. But worked through it, definitely a good idea not to work up to 130-140 like we'd planned. My mate has had a 1 and a half break of any serious squatting so we both need to work into it a bit more.</p>
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<p>Went and did 2 sets on the leg press. 90kg and then 110kg.</p>
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<p>Finished with 3 sets on one leg seated leg extensions. 3 sets till failure at 30kg or so. Nice burn in that tear drop quad.</p>
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<p>Knee felt fine through both supplementary exercises - good to be able to manage it and still get work done. </p> -
<p>Good session with PT. Knee gave me some yips earlier in the week. Hangover from legs on sunday I guess. </p>
<p> </p>
<p>Turkish get ups.</p>
<p>2 reps each side @ 12kg KB</p>
<p>repeat with 20kg for two more sets</p>
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<p>Waiters carries with KB</p>
<p>1 set with 12kg KB</p>
<p>2 sets with 16kg KB</p>
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<p>Reverse wall climbs. Just like is sounds - climb the wall in reverse, trying to end up with your nose against the wall with arms braced. Really hard to not arch your back and fall forward. 4 repeats of that.</p>
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<p>Standing press and push press supersets. 3 sets</p>
<p>40kg so pretty light, but it rooted me!</p>
<p>6 reps standing press, strict form then 6 reps push press. Bar seated against throat so that you get the momentum from your hips etc. Only just getting a handle on it, keeping bar contact so you get that drive from the hips is tricky at the moment.</p>
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<p>Going to invest in another 10 sessions. Have really enjoyed the training and looking forward to making progress.</p> -
<p>Mean deadlift session today. Knee is still a bit scratchy but only coming up from a deep squat loaded. Anything bodyweight seems sweet as. Will ease of squats for a week or two as it only feels like a slight niggle. Had to drop my sis at the airport so I had about 3hrs sleep either side of 3am. Lucky the ol pre-work out got things rocking!</p>
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<p>We did 5,4, 3, 2, 1 today then a few sets using the farmers walk yoke.</p>
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<p>Warmed up and rolled out. Couple of sets at 60kg and then 100kg to get things rocking.</p>
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<p>140kg5, 160kg4, 170kg3, 180kg2, 190kg1, 200kg1 was stoked with that. The 180kg went up real easy. Reckon I could have managed 2 or maybe even 3 reps at 200kg which is a big improvement. Not bad when my knee ain't 100%. I have a much narrower stance on deads so I reckon that helps. Grip is sweet as too - no dramas with any of those lifts, but more reps at 108kg+ would probably rip me up a bit.</p>
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<p>Move to the farmers carry yoke. Cool way to focus more on the quads and upper part of the DL lift. 100kg6, 140kg6, 140kg6, 160kg6</p>
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<p>Had a mean pump afterwards - amping for the cricket, needed a way to burn off some energy!!</p> -
<p>Last of the 10 PT sessions tonight. Have hooked up a repeat so I'm stoked about that. Alcohol free April for me too - going to focus on food and getting another 1-2 sessions in a week. Want to be going 3-4 times a week including the PT session. </p>
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<p>Warmed up then rolled out and did some stretching.</p>
<p>Lunges with extensions then bodyweight squats. 3 sets.</p>
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<p>Box squat and press up supersets.</p>
<p>Warmed up on two sets of 5 at 60kg and 12 close press ups. Knee felt fine, figured box squatting would be a good way to work back into deeper squatting.</p>
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<p>Working sets</p>
<p>580kg squat, 8 press ups with hands tucked in close.</p>
<p>5100kg, 12 press ups on 10kg plates - chest touching ground each rep.</p>
<p>5120kg, 12 press ups on two stacked 10kg plates - have to get deep to get your chest to hit the ground</p>
<p>5130kg, failed after 4 reps on the press ups, stripped back to one plate and did another 2 reps. 2 standard press ups, then 4 on my knees (shame!)</p>
<p>5*140kg, was all over the show. 1 on 2 plates, 1 on 1 plate, 4 standard, and the rest on knees.</p>
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<p>Man, when my triceps go they just plain go. No fading strength or anything, they just fuck out. Get that on dips as well, but not cable extensions... hmmm common element is bodyweight for close press ups and dips! Good things to work on though now my shoulder is sweet.</p> -
<p>Good deadlift session this morning.</p>
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<p>Warmed up and rolled out.</p>
<p>Did a few KB swings and presses to get the hips firing.</p>
<p> </p>
<p>Warmed up with two sets at 60kg then straight into a 5, 4, 3, 2, 1 set.</p>
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<p>140kg5, 160kg,4, 180kg3 (did 2 then a single to finish the set), 195kg1, 205kg1 both of us were a bit sore from workouts on wed. But still pleased to make the 205kg.</p>
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<p>Hitting that again when I'm fresh and I might make 210kg or even 215kg. All the core work I've been doing with my PT has really been helping. Way stronger through the lower back as well now which makes a big difference. We did some suit case lifts at 65kg - clumsy to start but once we sorted the grip position it was ok. Got mad twist on the bar though - it rips your grip up something chronic.</p>
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<p>Finished with some farmers walks and reps using the yoke bar. 2 sets of a 20m walk at 160kg and then 2 sets of 6 dead lift reps. Good little finish to the workout.</p>
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<p>Felt heaps better after the session, things had loosened up although I'll probably pay for that tomorrow! </p> -
<p>Reps for jesus this morning. Chest workout before some work in the garden.</p>
<p> </p>
<p>DB bench</p>
<p>warmed up on 30kgs, couple of sets of 12 then into the working sets.</p>
<p> </p>
<p>40kg8, 50kg4, 50kg4, 40kg8, 40kg*12 last set huuuurt. Arms were still a bit knackered after deads and the farmers walk and suitcase lifts murdered my forearms.</p>
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<p>Did flies on the pec deck</p>
<p>3 sets of 12 at 120, 140 and 160 settings. Nice to get that burn deep in the chest, machines do have their uses!</p>
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<p>Finished with some one legged leg extensions. 3 sets at a low weight, focusing on the last 15-20 degrees of straightening the leg. Building up those tear drops and keeping the knee rehab going... just in case!</p>
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<p>Digging a heap of weeds and agapanthus out of front garden. They are right fuckers, the root mass goes for ages. Good to put a bit of that gym muscle to use though.</p> -
<p>Been a crazy week. Wifey in for an op so I'm on nurse duty etc. Work was pretty hectic too leading up to taking leave.</p>
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<p>But we got to the gym this morning. Deads again with a couple of sets using the yoke to finish up. Neither of us had much sleep so it was double scoop stations!</p>
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<p>Warmed up for deads with a bit of stretching and 10min on the treadmill.</p>
<p>55kg6, 65kg6, 105kg6. Then the 5 to 1 set.</p>
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<p>145kg5, 165kg4, 180kg3, 190kg2, 200kg1. Did it tough on 200kg but the 190kg set was mint. Good bar speed etc.</p>
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<p>Worked upper back hard today, don't think I did enough warming up on the hip firing. Will make sure I throw in some KB swings and cleans from now on.</p>
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<p>Back to the PT this wed, another 10 sessions sorted which I'm amped about. Making some good progress. Booze free April has been easy as so far. Too busy to worry about getting on the beersies! </p> -
<p>Mad week. Had the meanest DOMS this week after deads last sat. Didn't start to loosen up till thurs/fri.</p>
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<p>Back to the church of tin today though, a really good session.</p>
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<p>Warmed up and stretched etc. Probably skimped on that last weekend which didn't help on the DOMs.</p>
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<p>Warm up sets</p>
<p>62kg8, 105kg6.</p>
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<p>Working sets</p>
<p>145kg6, 165kg4, 185kg2, 195kg1, 205kg1. Had a crack at 215kg but not today, the 205kg went up real easy so maybe 210kg is on the cards next weekend! </p>
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<p>Dropped back down to 140kg for another 3 sets of 4-6.</p>
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<p>Finished up with a few sets of close grip bench press. Just to keep things ticking over.</p>
<p>60kg10, 80kg8, 100kg6</p>