Pushing Tin - Paekakboyz Training Log
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Finished up at work today. Had a couple of nice beers at lunch along with a beef brisket po boy. Said goodbye to the work whanau and off to the gym. Hoping to get a couple of workouts in next week - but gotta take the opportunities when I can - thanks for babysitting today grandma! ha ha
5min of rolling and stretching. Pretty minimal, although I do spend a bit of time on my upper back and shoulders. Just to try and keep a bit of mobility given we aren't doing much overhead stuff at the moment. Add in heavy bench and it's super tough to retain that range of motion.
Today was all legs though. High bar back squats. Everything was sets of 5. Warmed up with 60kg twice, then 80kg and 100kg. Two sets at 120kg then one more at 130kg. Nice and measured pace, no bounce out of the hole and really worked on pulling the floor apart. That's a great cue to spread the force through your feet sideways. It totally fires up your glutes and quads and is a good way to keep your knees tracking nicely.
Finished with two sets of 100kg pause squats. 3 secs for the first 4 reps, then 5-6 sec for the last rep... or until my head turned bright red didn't want to get silly and stray into blackout territory - zero desire to feature on IG gymfails lol
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After putting on at least 2-3kg over xmas i got back into things today. Chest day to start things off for 2020.
Y and Ts then KB holds.
Warm up was sets of 6 at 60kg, 60kg, 80kg and 100kg. Then 3 by 3 at 120kg. Those went nicely, which was good after the 80kg set felt heavy af!
Incline bench next. 3 sets of 10 with 60kg.
Finished with two sets of standing KB press. 6 each arm with 16kg.
Cheeky set if goblet squats to finish. 15 reps with a 32kg KB.
Nice pump! -
Light leg session this arvo. #2 arrives late next week so I'm juggling Ms 3 plus a return to work. Heaps of family support and I'm doing part-time hours this week. So that makes things much more manageable.
Had planned on some front squat volume today, but had a wee tender left hammy after my back squats. I didn't go heavy so who knows. We got Ms 3 a trampoline for xmas so I've been mucking about on that - it's far more tiring that I recall!
So today I did about 6-7 sets of back squats. Up to 120kg for 5. 2 sets of light front squats. One and half sets of OHS - not a shitshow unless I did a heap more warming up. Then I did some military pressing and a bit of wide grip stuff.
Enough to get a good sweat on. Man, I can feel those extra Xmas kegs. Totally worth it though
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@Paekakboyz good luck with #2 bro!
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@voodoo thanks mate hopefully smooth sailing!!
Caught up with my gym bro for chest this afternoon. Usual warm up then sets of 6 at 60kg, 60kg, 80kg, 100kg. Then 3 by 5 at 120kg. Incline bench was next/last sets of 6 at 60kg, 60kg, 70kg and 80kg.
Bit of a sore upper back today, more achey than any specific pain point. I think that is my body saying I need a tad more mahi before chasing OHS again ha ha. Fair cop I reckon!
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All tracking well with bubs and mum as we get closer to arrival day Second to last day of work before I take some leave managed a bench session tonight. Things have been feeling good so we went heavy tonight.
Y and Ts plus the KB holds. Then warm up sets of 6 at 60kg, 60kg, 80kg and 100kg. Then 3 at 120kg, 2 at 130kg, Then singles at 135kg, 140kg and 145kg. That last one was pretty slow so I was happy to leave it there.
The 145 equals my previous best bench, but that was a few years ago so nice to make that lift today. Especially since we'd been putting in work since we came out of a rough training patch at the end of 2019. Cool to see some gains in spite of training less frequently than I'd like.Whoops, forgot the incline bench we did afterwards. 4 sets of 10, or till failure in the case of my last set. Sets of 10 at 60kg, 70kg and 80kg. Then 9.5 reps at 90kg.
Doing legs tomorrow - probably volume at lighter weight, might start out with fronts then do back squat.
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Legs workout today. Front and back squats.
Light warm up and roll out.
Started with front squats. Did a couple of rounds of stretching wrists and lats. As always my rack position starts out super shit then finishes semi-shit by the end of the workout
3 sets of 60kg for 6. Then 80kg for 6. Moved to triples at 90kg, 100kg and 100kg again. Then I did a single at 110kg. That was plenty lol.
Back squats started out at 100kg. Love going from front squats to back squats - everything is firing and there are enough differences you feel semi-fresh. Did pause squats next. 3 sets of 5 reps with a 3 sec pause. Throwing in a 4-5 sec pause on the last rep for extra fun. Not quite playing chicken with passing out but I definitely go beet red ha ha.
Also did a set of 5 at 120kg to empty the tank.One benefit I've noticed from not training as often is some longer term niggles have improved a lot. I wouldn't have said we were training too much with 4 sessions a week, but it turns out 2-3 can work. Definitely missing the extra time though, barely doing any overhead stuff and bench absolutely takes its toll on your shoulder/upper back mobility. Can't quite have your cake and eat it too unfortunately But that's all good, I'll try and keep a semi decent base and build on that once I have more time... ha ha funny guy.
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No training in the last week. Bubs arrived on Thursday and we escaped the hospital on Sunday night. Our new young man is hale and healthy and mum is doing great. Big sis is starting to click that this little bundle of joy is sticking around. Aroha, ahhhs and a bit of sibling jealousy but all par for the course!!
Frothing to get back into training but sleep is #1 priority... well after bubs and mum of course!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
No training in the last week. Bubs arrived on Thursday and we escaped the hospital on Sunday night. Our new young man is hale and healthy and mum is doing great. Big sis is starting to click that this little bundle of joy is sticking around. Aroha, ahhhs and a bit of sibling jealousy but all par for the course!!
Frothing to get back into training but sleep is #1 priority... well after bubs and mum of course!
congrats mate, glad to hear all went well
good luck.
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@Paekakboyz congrats mate!
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All tracking well at home with the new addition. Had my bro and his family over from Melbourne for his 40th. A game of 20/20 then a party at the olds - good times! Even managed to play a long game and hit the hat at 12:30 for some zzz's- party kept going till 4-5am so I'd have been ruined ha ha.
Back to the gym for some light squats. Still sore from cricket so took it really easy. Warmed up and stretched.
Two sets of 6 at 60kg and 80kg. Then 3 sets of 5 at 100kg. Then a pause squat set. Did a final set of 60kg for 6.
Was limbering up my shoulders and upper back in between sets. Then I did 3 sets if OHS with just the bar. Didn't feel to bad!
Chest on Thursday, then we'll see how things go -
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
No training in the last week. Bubs arrived on Thursday and we escaped the hospital on Sunday night. Our new young man is hale and healthy and mum is doing great. Big sis is starting to click that this little bundle of joy is sticking around. Aroha, ahhhs and a bit of sibling jealousy but all par for the course!!
Frothing to get back into training but sleep is #1 priority... well after bubs and mum of course!
Congrats bud!!
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@JK cheers bro! Week three and he's a hungry wee bugger!
Trained chest twice since my last update and hit legs today. Everything is trucking along nicely - weight is coming off and I'm pretty much back to 105-106kg. But I definitely swapped some muscle mass for belly fat lol. But that will sort itself as I'm actually managing some decent training. But having to fly solo as I'm at the gym in the early afternoon. Trying to catch up for one session with my bro each week.
Have gone up to 130kg for doubles in the chest workouts but that felt mucho heavy. So no rush to see how my 1RM is sitting for a while yet.
Legs today were great. Gone right back to basics and just heaps of form work and steady warm up sets etc. Didn't go beyond 100kg today and just focused on controlled lifting. In saying that there was a big effort difference between 100kg paused back squats and 100kg front squats. Fronts are waaay harder lol. -
did some overhead stuff and some arms on Friday. Rolling solo again as it was an early arvo session.
Mobility to warm up - added in some Y and Ts as they get things nicely fired up for overhead mahi. Slow and steady again though with the increases in weight. Did two sets of 5-6 reps at each of the following, bar, 30kg, 40kg, 50kg. Then moved to push press sets. Did 70kg for 5 then 3 by 3 at 80kg. That felt pretty comfortable by the last set - but my legs were still super knackered from earlier in the week.
Did 3 sets of standing KB press (one arm at a time) in waiters carry grip. Sets of 6 at 14kg, 16kg and 18kg.
Did a 2 supersets of of cable bicep curls (21's) and rope pull downs for triceps. nice pump to finish up. -
Biddies. Usual warm up. Bunch of reps with the bar then 5s at 60, 80 and 100. Then 5 by 3 at 120. Felt heeeeavy. Then 60kg for 8 on incline. Then 3 sets of 6 at 80kg.
Missing working out with my bro. Newborns really funk ya scheduling lol
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And cruising around 104kg. 1kg off my lightest since 2000! Getting back into my fasting routine and have been really good with portion size also.
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Leg session today. Work has been intense and life is hectic anyway with bubs. Didn't make the gym yesterday and I was salty af. Made sure I had time today.
Legs. Tried out a new warm up. Body weight squats, a couple of hip activation movements (I think), and some more body weight squats with a band. Then I started with back squats at 60kg. Three sets of 5. Then I moved to front squats, opening with 60kg. Two sets of 60kg, then 5's at 70kg, and 80kg. Then triples at 90kg and 100kg x2. Finished up with two sets of back squats at 100kg - second set with 3 sec pauses in the hole.
Legs felt great after that. Left knee was a bit niggly around my kneecap, but I just focused on form and let things take care of themselves... oh, and not go too heavy and break myself.
Got a sat morning workout lined up with my bro. Can smell a big arms, back, chest monster incoming! tumeke!!
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Trained on sat morning but holy shit I was light on sleep. Double scooped on pre-workout but I crashed hard near the end of the workout - nada in the tank at that point.
Did some warm ups for biddies. Then into bench. Did a bunch of sets at 60kg and 80kg, then 4 working sets of 8-10 reps at 100kg. Wasn't keen to go any heavier. Ran into an old gym acquaintance and he distracted us with adding in some DB overheads and close grip pressing... as part of super sets with regular bench.
My triceps still hurt like a fucker today. Pure fire!! It was pretty funny actually, his training approach is pure broscience and based on what got him gains. So he was giving a lot of contrary cues to what we've been doing. Breathing during a lift, narrower set up for bench, not as worried about leg position etc. So a lot of uh huh and nodding as we all pretty did our usual stuff.
But it is cool to hear about what people have found successful.
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Legs today. No chance of front squats as my triceps are still spicy af. Did manage to do some stretching though and did a bunch of digging yesterday so that helped too.
Continued with limited stretching. Just my hips and a bunch of body weight squats and lunges to fire things up. Quite like the new approach, and the extra time under the bar is always good. Warm up for my working sets was 2 sets of 5 with the bar only. Then two sets of 8 at 60kg and a set of 6 at 80kg. Working sets were 5 by 5 at 105kg. Weighed in at 104.7kg so wanted to be repping body weight
Felt like it wasn't till the 4th set that I really hit my stride. Just need to find a way to wrangle more volume. I did a strict 2min break between working sets to keep things focused. Trying to make each rep mint and keep everything activated. Zero niggles today too, so that is a good sign!Finished with 2 more sets at 60kg with some pause reps thrown in. Did a bunch of reps with the bar on wide grip press. Trying to open things up a bit. Then it was 2 sets of 15 goblet squats with 32kg KB.
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Bunch of overhead stuff this afternoon.
Y and Ts to warm up. Then a couple of sets of wide grip behind the head press with the bar. Then I was doing two sets of 5 at each weight as I got a feel for where the heavier sets would end up. So that was double sets at 30kg and 40kg.
Then I started my push pressing with doubles at 60kg, 70kg, 80kg. Then I moved to triples (but still 2 sets of each) at 90kg and 95kg. Was well pleased with that effort. Moved nicely and felt solid overhead.
Did 3 sets of 5 at 60kg on military press. Then 3 rounds of KB press (one armed). Sets of 8 each arm at 14kg then 16kg x2.
Knocked that off at a decent clip. Say a 90sec rest max between sets. It was humid af so I was drenched. Nasty lol.