Pushing Tin - Paekakboyz Training Log
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Was amping to hit legs today, only to realise it was back day. Boo, but yay as back day is pretty sweet too.
Y and T's
Strict wide grip press. Sets of 5 at 40kg, 40kg, and 50kg. Then into push press, sets of 5 at 60kg, 70kg, 80kg, 90kg, 90kg.
Strict front press next. One set of 8 at 40kg then working sets of 5 reps at 50kg, 60kg, 70kg. The 70's went really smoothly. Didn't go for any heavier singles, but will give it a nudge next week.
Bent over barbell row. Sets of 10 at 40kg, 50kg and 60kg. Then a set of 40kg for 20.
Finished with a 21 rep press combo. 7 reps through each half of a press motion, then 7 full reps to finish. Did this with the bar then with 2.5's added. It adds up but reckon we'll go a bit heavier next time.Back is feeling super pumped. Reckon those rows will come back to haunt me tomorrow ha ha. Legs tomorrow - back and front squats. Can't wait!!
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Mint leg session tonight.
Solid warm up and a bit of mobility work to prep. Started with back squats. Warm up was 2 sets of 6 at 60kg, 80kg and then one of 100kg for 5. Working sets were 5 reps at 120kg, 130kg, 140kg. Then 150kg for 3 and a single at 160kg. The 160 lift moved really well, was pretty easy coming out of the hole, and form felt nice and tight.Well pleased as I'd been planning to max out at 150. Bonus!
Front squats next. Two sets of 5 at 40kg, then another 5 at 60kg and then 80kg. By the last set my front rack position was feeling pretty good. Elbows are still way too low, but I can manage a decent bar position. Won't stand up for heavier lifts though, once you get a tilt forward on it's all over rover. We'll just look to work on this mobility stuff while we are doing other overhead prep.
Mate is keen to check out if my PT will do combo sessions. Mate is into the olympic lifting stuff and we are both keen to work on our front squats. Doing that rather than a 1-1 PT session will make it easier to fit in too. Time poverty is a thing! a first world thing, but still a thing!!
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Went to some dark places today lads. We trained with one of our gym bros. A big bopper at 140kg! So we had a 140kg, 108kg and 93kg triad going. Last week these guys had the genius idea of doing 21s for bench and overhead press.
Warmed up quickly with Y and T rows, then set our shoulders with KBs as usual.
Bench was first up...
7 partial reps chest to mid-point, then 7 more of mid-point to full extension, then 7 full reps to finish the set. We did 7 sets all up, then a drop set to finish. We scaled for body weight. From heaviest down we were doing 70kg, 60kg, 50kg. I am the shortest so I had the 'best' rom for the partial reps, long arms kill you on chest volume!! I got through without a spot, on reflection I probably should have done 70kg, but I wasn't going to turn down 60kg ha ha.Finished with 4 ten's on each side for a drop set. 100/80/60/40/bar. I got 11, 8, 7, 6, 4 once it got to 40kg it felt like my chest was numb and I was just throwing it around haha. Holy. shit. The most insane chest and arm pump I think I've ever had. Barely calming down 3 hours later ha ha.
Next we did 3 sets of 21's on standing front press. Big lad and I did 30kg for the first set, then 35kg and 40kg to finish. Just about died on the last few reps at 40kg. The full reps were killer.
Having three of us training was perfect for this sort of mahi. You could maintain a decent tempo without getting totally gassed. Plus there was a lot of loading/unloading and spotting. So your breaks were pretty short.
Not looking forward to the doms!! and my gym bro has BBall tomorrow night, good luck with that brew
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Did back last night. Plus a whole lot of rolling out and overhead work to loosen things up after 21's. I got off lightly with the doms, but felt super tight and def fatigued. That did the trick and I felt heaps better today.
Last night we did Y and T's, mobility, wide-grip strict press - sets of 5-8 at 30kg, 30kg, 40kg, 50kg. Then into push press sets of 5 at 70kg, 80kg, 90kg. Then 100kg for 3. Had a wee lockout issue on the last rep but had enough in the tank to tighten up ok. Luckily all the practice on actively working the bar paid off. Meant I did the right thing and got in a strong position to hold the bar. Once you are solid it feels heavy but manageable
We did bent over barbell rows next. 4 sets of 10 at 30kg, 40kg then 50kg for the last two sets.
We did some KB stuff after. Couple of sets of standing press.Tonight was leg day. Mate had twinged both ankles at BBall earlier in the week - and ended up with some calf soreness. So he went for light box squats, then moved to front squats. I stuck to my plan of a solid warm up then 5 by 5 at 130kg. Warm up was sets of 5 at 60kg, 80kg, 100kg. Then into the 5 by 5. Last rep of every set was a good challenge. Hit my stride in the third set, and I think I had my stance a tad wide on the earlier sets.
Finished with 3 sets of pause squats at 100kg for 5 reps. Had a 5 sec pause for the first two sets, then dropped to 3 sec rather than end up on gym fails!! Legs feel nicely burned out now. Got a few rest days till Monday, although I've got shit to do around the section... cardio!!
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anyone got a spare set of legs I can borrow?? absolutely hammered today. In other words, mission accomplished!!
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Super short hit out tonight. Awful weather in wellies and bubs is home crook. One of those days when it's a win just getting to the gym!
Did two sets of Y and T's. Then set shoulders as per usual. Bench warm up was sets of 6 at 60kg, 60kg then 80kg. Wanted to do a bit of volume so it was 5 sets of 100kg for 10. Only had to grind a bit on the last rep of the last two sets. No spot needed but def a bit of work involved!!
Finished with 60kg for 30. Nothing like a burner to finish you off. Well pleased with how bench is going. Wide grip transition has been primo and really learning how to harness core and legs to add a bit more unce to the lift. Shoulder is feeling really good and solid now too. Still get the odd bit of soreness but my set up and form is waaaaay better. Helps a lot when you take the pressure away from your shoulders, go figure
Back and shoulders on Wed then we've got our PT sesh on Thursday. I've decided I'm chasing 200kg for an ass to grass squat. Have back and box squatted in the 200-220kg range. But that was many moons ago now, my current baseline is 170-175kg for a deep squat.
I also want to get back to overhead squatting but that ol time poverty thing really cramps the training time. Easier to focus on strength building rather than technical stuff at the moment.
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oops, have missed a back workout, a leg session with PT, then chest tonight.
All Blacks were stinking the place up tonight! Les Mills is still under reno so a lot of gear packed into a smallish space. Pretty much saw 2/3rds of the squad I reckon. Have def revised my estimates on Scott Barrett, dude is a big unit. Not as big as Ardie of course, but pretty big.
Y and T's. Set shoulders. Warm up on 60kg for 10, 80kg for 8, 100 for 6. Then 5 by 5 at 110kg.
Need to add more stuff to our chest workout but for some reason our Monday is always tight for time. Overdue for a good arm session too!!
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Mint leg session with my PT tonight. Back and front squats and some new mobility stuff.
I got out of work a bit early and had 20min for a decent warm up. Rolled out and did my stretch routine - always enjoy having time to get properly loosened up. Finished up the prep using a 20kg KB handle to get right into my hips, and some goblet squats - sitting in the hole - with a 32kg KB.
Back squats started off with a band variation. Double looped the band and had it positioned mid shin. Started each rep with a wider stance so I was working against some resistance from the get go. Then squat deep and push knees outward. Gives you more room through the hips to get nice and upright. Two sets of 5 at 60kg, then one at 80kg. Then 5 sets of 5 at 100kg. Did I mention they were all 3 sec pause squats too??!! Hardcore ha ha
Moved to front rack mobility and then 3 sets of 5 front squats at 60kg. Just working on rack position. Second set was the best, pretty ragged on the first and last. But I know I've got a bit of work to do on this. Always good to have work ons.
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Legs and booty are rekt. Missus has a lunch date with her bff tomorrow so we are taking the opportunity for an arms session. That'll mean 4 days of training in 5 days which is super cool. Don't think I'll be doing much on Sunday!
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Nearly two hours of arms today. All supersets and drop sets. Ridiculous pump and we even broke things up in the middle with some Y and Ts, KB press and upper back stretching. Totally died on our last exercise. 21s on ezibar, 3 sets of pure agony lol.
The ABs were in the gym again. Was quite surprised to see a lot of starters doing stuff. Would have thought they'd be taking things easier!!
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wtf did we do 2 hours of arms on sat. Still have a pump and the DOMs are insane lol. I can straighten my arms today but oooooh lordy it produces a gnarly bicep stretch.
Apparently we are doing chest tonight - will be interested to see how that goes. Will have to wait till we've warmed up to see what madness we'll chase. I know that a workout will take the edge off my arms. But not sure how much weight I want to trust ol Thunder and Lightning with... esp above my head lol
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Some light accessory work then bench tonight. Arms were a wee bit better but still painful to bend lol.
Y and T's three sets of 10 reps. Set shoulders with KB's. Did an extra round.
Flat bench. Lots of warm up to see how things would work out. Great thing about wide-grip is it's F-all arm, and full on biddie strength!! Did't have any soreness through the range of movement, probably got the worst 'twinge' when gripping the bar hard.
Warm ups were sets of 10 at 60kg, 60kg, 80kg, 80kg. Then 10's at 100kg and 110kg. Final set was 110kg for 9. A bit surprised at how much we had in the tank. But chest and arms are fully cooked now!!
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You've been smashing it recently mate. That hernia thing seems a distant memory!
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Cheers RS, yeah the injury feels like a distant memory now - phew!! need to tighten up the kai intake and the booze as well. Both of those slipped quite a bit when I was seeking comfort when I was injured. Once you invite those bastards in they don't go away till you turf em!! the improving weather is helping me make vague plans for a cut ha ha
My arms are still fried today. Glad it's rest day!!
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Back and shoulders tonight.
Y and T's to warm up. 2 sets of 10 with 3kg DB.
Standing KB press/waiters carry. 20kg KB 30sec each side. Three sets.
Wide-grip strict press. 2 sets of 5 at 30kg, 40kg, 50kg. Then push pressing in sets of 3 at 70kg, 80kg, 85kg, 85kg. Making sure I took a good couple of seconds with the weight locked overhead each rep. Prepping ahead of adding overhead squats back into the mix.
Standing KB press. Three sets of 8 each side with a 16kg KB.
Finished with bent over BB row. Sets of 12 at 40kg, 50kg, 55kg. Then a drop set starting at 57.5kg. 5 sets in total, managing 7 to 12 reps. That mix of volume and not wanting to swing at all gets you!!Felt super strong this morning - arms had settled and that training effect was really kicking in. Very cool when things are going well overall
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Legs last night. Solo session as no PT and my bro is still nursing a bung knee.
Had a nice old warm up and roll out. Then into the dreaded band warm ups. Far out these are hard - esp as you have to have tension on as soon as you set up. I have a pretty narrow stance too so this means I have to go a lot wider. 2 sets of pause squats with no weight, 2 sets with just the bar. Then a final 2 sets with 60kg. With a 3 sec pause for each rep. The pain and burning is real!!
Funny thing after those warm ups is I feel hyper mobile. Almost to the point of making it hard to stay tight during the following reps. Just part of getting use it I guess. Did mean I was taking it a bit easier on the weight. Especially training on my own where I am shite at pacing myself!
Sets of 5 at 80kg, 100kg and 120kg. Then sets of 3 at 130kg, 140kg. A single at 150kg which felt plenty heavy - then dropping back to 130kg for 5 (two sets), then finished with a set of 5 pause squats at 100kg, a good 3-4 sec count at the bottom.
Felt super taped out after that. My bootie is certainly feeling it today too!!
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@mn5 said in Pushing Tin - Paekakboyz Training Log:
Dude I've looked up and down this thread, where are your deadlifts ?
fuck the deadlifts. Did you send nudes?
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ha ha deadlift smedlifts. Haven't had those on rotation for years. Nudes on the other hand...
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Dude I've looked up and down this thread, where are your video clips of you climbing ropes?