Pushing Tin - Paekakboyz Training Log
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but seriously, fuck cardio!
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Rode the pre-workout lightning today. Hadn't had a lot to eat but had been drinking a lot of water. Holy shit the tingles came on early ha ha. Normally its a good 15-20min to kick in but this was like dropping something else. Anyways it led to a good workout!
Made sure we did some extra prep for bench. Y and T's and shoulder setting. Plus two rounds with just the bar to get the press movement going. I think this was my second or third chest workout, and I remember the oof on that first session back when 60kg felt like 100kg!
Tonight was way better. Actually found things improving as the weight went up. Hit a set at 90kg and things felt like they clicked - in a good way!!
Bench stuff was sets of 8-10 with the bar 2x, then 60kg 2x, 80kg x1, 90kg x1, then two sets of 7 at 100kg.
Incline press - three sets of 8-10 at 50kg, 60kg 2x.
Seated closegrip row. 3 sets increasing weight up from around 55-60kg I think. Sets of 12.
Bent over BB row. 6 sets of 12 with 50kg on the bar. We did 3 sets overhand and normal grip for the other 3. Alternated each set. Had to bring my grip in for the overhand, but might try a wider grip next time.Definitely worked the pre workout outta the system. Will time our run better next time!
Minor lols to be had as my gym bro and I are nearly the same weight now. A reminder that he's 6'5" and I'm 5'9" and half on a good day. Think baller versus a prop ha ha. He's been looking to bulk up while I've been heading the other way. The last time we were this close was when he was around 112kg and I was a thicc 113kg!! like reaaaaal thicc - hit up my Onlyfans page
Will wait a few more workouts before going much past 110kg. Get the reps back up then worry about going heavier.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Rode the pre-workout lightning today. Hadn't had a lot to eat but had been drinking a lot of water. Holy shit the tingles came on early ha ha. Normally its a good 15-20min to kick in but this was like dropping something else. Anyways it led to a good workout!
Made sure we did some extra prep for bench. Y and T's and shoulder setting. Plus two rounds with just the bar to get the press movement going. I think this was my second or third chest workout, and I remember the oof on that first session back when 60kg felt like 100kg!
Tonight was way better. Actually found things improving as the weight went up. Hit a set at 90kg and things felt like they clicked - in a good way!!
Bench stuff was sets of 8-10 with the bar 2x, then 60kg 2x, 80kg x1, 90kg x1, then two sets of 7 at 100kg.
Incline press - three sets of 8-10 at 50kg, 60kg 2x.
Seated closegrip row. 3 sets increasing weight up from around 55-60kg I think. Sets of 12.
Bent over BB row. 6 sets of 12 with 50kg on the bar. We did 3 sets overhand and normal grip for the other 3. Alternated each set. Had to bring my grip in for the overhand, but might try a wider grip next time.Definitely worked the pre workout outta the system. Will time our run better next time!
Minor lols to be had as my gym bro and I are nearly the same weight now. A reminder that he's 6'5" and I'm 5'9" and half on a good day. Think baller versus a prop ha ha. He's been looking to bulk up while I've been heading the other way. The last time we were this close was when he was around 112kg and I was a thicc 113kg!! like reaaaaal thicc - hit up my Onlyfans page
Will wait a few more workouts before going much past 110kg. Get the reps back up then worry about going heavier.
Having met you a few times I’d say more Scott Gibbs with a beard
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It's lock down, so I'm more open on the interweb than usual, but I was in my absolute fitness prime just prior to my wedding. Ripped as I've ever been.
The secret was living with my in-laws for the 4 months prior to the wedding to save money.
I'd finish work, and to avoid going home would spend 2 hours at the gym every night. No free weights. Pump class followed by Step class.
Fucking step class, Lol.
I loved it, and shit it worked.
But never again!
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@MN5 ha ha I'll take that, and I was a winger till I hit my mid-20's and became a 90% prop. 10% wing hybrid. I also got fat around then but that's purely coincidence! Classic nickname for Gibbs aye, 'Car Crash'. Hopefully about his hard running and big hits and not his face!
@voodoo it was 19-20 years of age for me. Training heaps and playing rugby (including actual trainings!) and only moderately held back by university antics. No real diet or eating plan but just a shitload of exercise and being a cheap student!!
Have to admit I was a bit worried about dropping strength as I've cut weight. Not worried if I can't match my 100kg+ bodyweight PRs but hoping I'm still in that 90-95% range. Guess I'll be swapping to power:weight ratio ha ha - I hear that's the real test of strength
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@Paekakboyz power to weight, fuck me, I'd have to be in the lowest percentile for that, I have nothing!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@voodoo :smiling_face_with_open_mouth_closed_eyes: but you have cardio bro! like the movie Zombie land says. Cardio, cardio, cardio!
Unless you're a Christian Cullen mofo and have it all!
Maybe a nomination for the push up challenge is in order Paeks ?
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 ha ha that's a no from me dawg, hard enough to get to the gym with the young'uns let alone a 25 day challenge! I'd be no chance lol
Story of my life, I’m only one from six so far in terms of others doing vids haha. @taniwharugby has been pretty inspiring though
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@taniwharugby said in Pushing Tin - Paekakboyz Training Log:
@MN5 inspiring...haha
Was on the fence about doing it, but thought why not...if it helps 1 person, great, if not, I have done 25 push ups each day (that I do most days anyway, just without recording myself)
Well some of the form on the ‘push ups’ has been diabolical so you’re doing well in that regard
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Another solid leg session done today. Weighed in at 97kg on the dot, so really pleased with that. Managed to train after a 15-16 hour fast today too. Starting to get used to lifting at the end of the fast, but its generally an hour or two later that I actually eat.
Mobility and upper back stuff to start with. Then into light back squats to warm the legs up. Got up to a couple of sets at 60kg before moving to OHS. Sets of 6 and the usual double set at each weight. Bar 2x, 40kg 2x, 50kg 2x, then 3 (or 4? cannot remember lol) sets of 6 at 60kg. Threw in some pause reps and really slow reps to thrash the form.
Then it was back to heavier back squats. One set of 6 at 80kg then 3 sets of 6 at 100kg. Last set was pause reps - a good 3sec count in the hole and I always try to make the last rep a 5sec + pause. As long as you aren't seeing stars you are good lol.
Did some light overhead pressing then tried out a sots press with the bar. Shoulder mobility still isn't there for that just yet. Possibly could manage it with a wooden dowel but even the bar is too heavy.
Finished up with 2 sets of KB goblet squats. 32kg and 15 reps each.
I think I managed all that in just over an hour, including warm up. Don't want to lose those cardio gains from lockdown workouts ha ha (ahem).
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Did some overhead and arms stuff on Friday and back in for OHS and some other squats today. Still rocking solo during the week - schedule isn't really suiting training with my bro at the moment which kinda sucks
But the gains are ticking over and the legs are starting to feel stronger. Getting into the groove form-wise which is the most important thing! Especially with overhead squats.
Warmed up with a range of stuff to get my legs firing and open up the upper back and lats. Tight lats (thanks bench press) really mess with your overhead mobility and being able to get into a solid position. But I've picked up some nasty stretches that are helping out. lol getting to the point when you almost get cramp in your lats is like riding the lightning!
Back squats to warm up - sets of 5 with the bar, 60kg and 80kg. The overheads were sets of 5 and I started with 40kg rather than the bar. Two sets at that weight then I moved to 60kg. Did 3 sets of 6 and left it at that. Still work to be done on overhead strength!
Moved to heavier back squats as a finisher. One set of 5 at 80kg then I did 3 sets of 6 at 100kg. Just working on dat form, slow reps with some pause squats for the win (aka pain).
2 sets of 15 KB goblet squats with a 32kg KB. Finished up with two sets of standing KB press. One handed with the KB balanced up on it's handle. This is great for shoulders and is a primo for grip to. Hard without chalk though! gotta crank the grip to 11.
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@voodoo lol I don't quite have the Fabio hair but reckon I could give it a hoon!
96.6kg today - hitting the 96s regularly which is cool. Have been a tad less fussy with kai and fasting over the last week as the kids have been sick and mahi is gnarly. But will be tightening things back up this week onward. Now targeting 93kg and will see how the ol love handles and belly are doing at that point.
Stoked that I haven't lost too much strength given the weight loss and limited gym time lately. 1RMs are definitely down but should come right as I crank up the volume again.
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Smashed it tonight. Wanted to try a few new warm ups and go a bit heavier on OHS. If you are on the gram I cannot recommend @squat_university any more highly. Dude is a weapon of amazing knowledge - especially for those of us with more km's on the clock and more maintenance required!
OHS and some leg work was the goal. Did all my warm up sets (light back squats) barefoot, alongside the usual activation stuff like lunges and hip lifts (one -legged). For overheads I always like to squat beyond the target weight beforehand. Just to make sure the legs and everything are firing, and it's one less thing to think about with weight overhead!
Back squat warms ups were sets of 5 with the bar x2, 60kg x2, then a set at 80kg. For OHS I did sets of 5 reps with the bar x2, 40kg x2, 60kg x2 then 3 sets of 4-5 at 70kg. On my last rep I did a long pause in the hole as that's a mean test of stability when you are fatigued. Very happy with today given I haven't been doing any strict or push press stuff at the moment.
Moved back to back squats and did sets of 5 at 80kg, 90kg and 100kg x2. Not rushing anything heavier and making sure they are toight (like a tiger!) reps with good form. Got a bit of mirin from the guy that used the power rack after me - he was a fan of the squat depth ha ha - I'll take it!
Moved to my usual legs finisher of KB goblet squats. 2 sets of 15 reps with a 32kg badboy. Then two rounds of one arm standing KB press - upside down KB to get that grip work in. Sets of 8 each arm with a 14kg KB - nothing heavy today.
Hoping to connect with the bro on Friday but the ol family/work balance is a bit messed up at the moment.
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OHS in the freezing cold today. Holy shit it took ages to get warm and shoulders were grumbling the whole time lol.
Similar warm up, including light back squats and mobility stuff in bare feet. Really enjoying that wee change as I feel super solid when I switch to my lifting shoes, not to mention an easier ROM.
Back squats with the bar x2, 60kg x2, 80kg x2. Then OHS - sets of 5-6 and two sets at each weight. 40kg, 60kg, then I did 3 by 3 at 70kg. That was an effort today - not so much the squats but staying engaged through my upper back and locking the bar. But time under the bar is the only way to improve so I sucked it up and did work. Love that feeling after you push through a sticking point like that.
Swapped back to back squats and did a set of 6 at 80kg then 3 sets of 5 at 100kg. All about form and controlled bar path. All my usual suspect niggles are pretty quiet which is great.Did 2 sets of KB squats with a 32kg KB, then some standing KB pressing. Just to flush the legs and shoulders.
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@Paekakboyz I reckon I understand about 3% of what you say, but it sounds like you are killing it