Pushing Tin - Paekakboyz Training Log
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<p>Good leg session today. Rolled out and stretched.</p>
<p> </p>
<p>Warmed up for deep back squats and had a wee twinge in my right knee. Kind of weird as it's been sweet as for ages, and hadn't bumped it or anything. I put it down to old age and a bit more warming up saw me right.</p>
<p> </p>
<p>Getting well below parallel now, not quite full ass to ground but </p>
<p>60kg8, 805, 1005, 1005, 1205, 1205, 1005, 6010</p>
<p> </p>
<p>Then I did a few sets of front squats</p>
<p>606, 606, 60*6</p>
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<p>Was pretty tapped out after that. Definitely feeling the last few workouts. Rest day tomorrow I reckon!</p> -
<p>Mate is keen for 10*10@100 on Saturday! whoop whoop. Going to the rugby that afternoon so will likely need a Zimmer-frame! Hammies are almost 100% but still a wee bit sore... 6 days later!</p>
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<p>Great success! 10*10@100kg deadlifts plus a warm up set at 60kg all done.</p>
<p> </p>
<p>We did our first 5 sets in about 10min! We slowed down and had a bit of breather from that point onward. Reckon we took about 35min all up - talk about an assault on the ol nervous system. Plus the cardio aspect! </p>
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<p>Chalk made a huge difference, no grip problems at all and form was pretty mint too. Really happy to make it though as my hammies were still pretty tired from last sunday.</p>
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<p>Off to the rugby today, thank fuck it's an early game - I'd have fallen asleep at the stadium if it was a 7.30pm kickoff ha ha</p> -
<p>Reminded me about the time I did the Deads 10x10.......killed my office hands!</p>
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="332378" data-time="1355351682">
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<p>Popped in to the gym this morning after the kindy dropoff and decided to knock out the 10 tonne challenge on the deadlifts - so 10 sets of 10rep at 100kg with 1 minute rest between sets. Realised after the 2nd set it was gonna be alot hard than I thought but smashed it out. Only issue was that I decided not to use my straps as the weights were light but dam I should have as my hands took a bit of punishment<br><br><a data-ipb='nomediaparse' class="bbc_url" href='http://www.iforce.co.nz/View.aspx?i=5t224suo.hk5.jpg'><img src="http://iforce.co.nz/i/5t224suo.hk5.jpg" alt="5t224suo.hk5.jpg"></a><br><br>
Finished off the workout with 4 sets of hamstring curls and 4 sets of calf raises, then 20mins on the spin bike.<br>
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<p>One minute breaks would have ruined me. utterly! </p>
<p> </p>
<p>We did crank out the reps though, sat down between sets! Especially on the last two sets.</p>
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<p>Have scrubbed up pretty good today. No real DOMS or anything. Slept like a bloody log last night though</p> -
<p>Front squats and core. <span style="font-size:14px;">Still keeping on the 55 for the main exercise.</span></p>
<p> </p>
<p>Front squats. Went with 90kg, can hit multiple reps at 100 now so figured I'd go for gold.</p>
<p>606 warm up</p>
<p>905 for 5 sets</p>
<p>6010 warm down</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>2 set of 20 @20kg plate. First set was easy as, lightweight baby! Second set was a bit harder on the breathing but still all good</p>
<p> </p>
<p>KB Renegade rows</p>
<p>3 sets of 12 @18kg KB</p>
<p> </p>
<p>Standing KB hold</p>
<p>32kg KBs held against the upper chest. Hold for as long as possible! first crack was about 40 odd sec. Second was about 25sec.</p>
<p> </p>
<p>Snuck in a couple of volume sets of close-grip seated row.</p>
<p>60kg20, 60kg20</p>
<p> </p>
<p>Planks</p>
<p>2*90sec holds</p>
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<p>Bit more stretching and I was gone. About 80% humidity in Wellington at the moment - sweated like an honey-badger!!</p> -
<p>Chest session and a bit of core.</p>
<p> </p>
<p>Stretched pecs, shoulders etc.</p>
<p>BB bench</p>
<p>608, 1005, 1005, 1005, 1005, 1004 - last rep was close, wouldn't have knocked out the 5th. Stoked with how the 55 aspect is trucking - gains to be made for sure!</p>
<p> </p>
<p>Flies</p>
<p>30kg DB 3 sets of 6</p>
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<p>DB pullover</p>
<p>30kg 3 sets of 6</p>
<p> </p>
<p>Cable flies</p>
<p>Setting 9/16. 2 sets of 12</p>
<p> </p>
<p>Planks</p>
<p>390sec</p>
<p> </p>
<p>Legs felt sweet as after the 5*5 fronts. Upper back pretty tired through, those static KB holds fucked me up ha ha</p> -
<p>Quick chest workout last night</p>
<p> </p>
<p>Got to the gym a bit earlier than my mate so took the opportunity to do some stretching.</p>
<p> </p>
<p>DB bench</p>
<p>406, 506, 506, 4010</p>
<p> </p>
<p>DB flies</p>
<p>306, 306, 306</p>
<p> </p>
<p>DB pullovers</p>
<p>306, 306, 306</p>
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<p>Last weekend I'd smacked my knee on a trailer and munted my wrist with a dose of tendinitis from cleaning a filthy oven. Luckily the pain from both has gone - didn't have any grip etc issues with the DBs. Tonight I'm doing 5*5 on front squats plus some core work... going to be a bit more adventurous and sneak the weight up to 100kg. If I can manage 3-4 sets of 5 reps I'll be well stoked. I'll drop back to 90kg if form gets ugly though. Not keen to break my fingers!</p> -
<p>Front squats and core tonight.</p>
<p> </p>
<p>Worked through my stretch routine. Decided I'm going to go to the next yoga class at work, I actually like stretching now. It'll be interesting!</p>
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<p>Front squats - following the 55 approach... or at least my version of it.</p>
<p>60kg6</p>
<p>100kg5 for 5 sets. Was pretty pleased with that effort, last rep of each set was pretty evil, get even a smidge forward and the bar starts to push on your fingers/wrists. Elbows up!! </p>
<p>60kg10 to finish</p>
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<p>BBBT round the worlds</p>
<p>2 sets of 20@20 plate - first set was a breeze, bit more puffing and lactic acid in the second.</p>
<p> </p>
<p>KB Renegade rows</p>
<p>3 sets of 12@18kg KB</p>
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<p>Cable woodchop</p>
<p>2 sets of 12</p>
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<p>Finished with 2*90 sec planks and some stretching. All good</p> -
<p>Back session today. Decided to work upper back and lats - next week it's back to 1010 DLs.</p>
<p> </p>
<p>Close grip pulldown</p>
<p>60kg6, 90kg6, 90kg6, 60kg10</p>
<p> </p>
<p>Seated hammer machine pulldowns. One armed for a bit of variety</p>
<p>608, 706, 608 each arm</p>
<p> </p>
<p>Bent over rows</p>
<p>60kg6, 606</p>
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<p>Single set of bent over T-bar.</p>
<p>repped out at 60kg, 50kg, 40kg, 30kg = knackered.</p> -
<p>Solid chest session today with some core.</p>
<p> </p>
<p>Bit of pec and shoulder stretching before getting down to business.</p>
<p>BB bench</p>
<p>606 then 55 at 100kg. Big improvement this week, barely faded at all through the first 4 sets. The last rep of the last set was tough, but well manageable. Primo! </p>
<p> </p>
<p>DB flies</p>
<p>3 sets of 8@60kg </p>
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<p>DB Pullover</p>
<p>2 sets of 6@36kg, 1 set of 6*30kg</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>usual 2 set of 20@20 plate</p>
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<p>Renegade rows</p>
<p>2 set of 12 with 18kg KBs. Felt my lats on these bad boys, still recovering from Sunday!</p>
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<p>Finished with two 90 sec planks. </p> -
<p>Cool squat session tonight. Trained with a workmate of my weekend training buddy. He's a good dude and is right into ass to the ground form for squats, or just mint form in general. But he's like 6" 6 while I'm a towering 5" 9. Had to set up a rack with the pins at his rack height and the safety arms at my rack height! worked pretty well though, he had to walk his out whereas I could move the bar right out to the ends.</p>
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<p>Stretched and rolled out then<span style="font-size:14px;"> ass to the ground squats...</span></p>
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<p><span style="font-size:14px;">606, 1005, 1105, 1205, 1303, 1403, 1303, 1205, 1005, 1005</span></p>
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<p><span style="font-size:14px;">140kg was pretty sweet. I'll have to have a look back through the thread to see how heavy I've gone on strict form before. Pretty sure it's not far off that weight. </span></p>
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<p><span style="font-size:14px;">BBBT</span></p>
<p><span style="font-size:14px;">2*20@20kg</span></p>
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<p><span style="font-size:14px;">Renegade rows</span></p>
<p><span style="font-size:14px;">3 sets of 12@18kg KB</span></p> -
<p>Gun show today. Biceps and triceps.</p>
<p> </p>
<p>Preacher curls</p>
<p>408, 458, 458, 506, 506, 556 (spotted a bit), 404, 354, 308. Could just feel the biceps ripping! mean as pump after this.</p>
<p> </p>
<p>Standing cable curls</p>
<p>17.510, 22.510, 22.510</p>
<p> </p>
<p>One-arm isolation cable curls</p>
<p>12.510, 17.510</p>
<p> </p>
<p>Close grip bench</p>
<p>6010, 806, 1005, 1005, 100*5</p>
<p> </p>
<p>2 sets of dips till failure</p>
<p>12, 10</p> -
<p>Had a back workout about a week ago. Hurt my wrist from some rsi at work (software release testing, lame.) plus heaps of diddly work with the kitchen install and moving shit about. But it's come right now and we had a mean chest session today.</p>
<p> </p>
<p>Flat bench 55 and then incline bench 55.</p>
<p> </p>
<p>Flat bench</p>
<p>6010 warm up. 1005, 1005, 1105, 1105, 1204 with a spot on the last 2 reps. The 100's were pretty quick and crisp, bit slower on the 110 reps but didn't stall at all. The 120 felt good but from the third rep power just faded - so good to have a spotter!</p>
<p> </p>
<p>Incline bench</p>
<p>605 warm up then 805, 805, 905, 905, 805. We only do these every now and again so it takes a couple of sets to get familiar with the action again. Could feel it through my shoulders a bit, but we didn't push too hard with the weight so no dramas. </p>
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<p>Sunday session planned. Box and Front squats and maybe some arms too. Can't wait.</p> -
<p>wrist pain came back with a vengeance. stink.</p>
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<p>Right wrist is sore as, resting it and even scored a brace from a mate at work. Typing one-handed is super lame!! Hoping it comes right soon. Will do legs on sat just to keep things ticking over </p> -
<p>Cheers guys!</p>
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<p>Did a box squat session yesterday, nothing overly heavy but heaps of reps. Worked from 80kg up to 140kg and back down again. Sets of 6-8 and a real focus on form. I was gagging to do some fronts but my wrist was still a bit sore at that stage.</p>
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<p>We hit flat bench today. Similar to yesterday we just banged out as many sets as possible. </p>
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<p>60kg warm up</p>
<p>806, <span style="font-size:14px;">906, </span><span style="font-size:14px;">1006, </span><span style="font-size:14px;">1104, </span><span style="font-size:14px;">1203 (stoked!), </span><span style="font-size:14px;">1104, </span><span style="font-size:14px;">1006, 908, 60*20 Had a mean pump afterwards and my wrist was sweet as. I've been stretching it out as I'm hoping it'll be good for front squats sometime soon!</span></p>