Pushing Tin - Paekakboyz Training Log

Paekakboyz

Cool!! Have you ever checked out Elliot Hulse on youtube? He started out with strongman training videos before he got into broader training approaches. Bit of a youtube success story. But he loves the atlas stones and he has guys and girls of all sizes having a crack at them. 
 
Nothing like picking heavy stuff up aye!!! MN5 would endorse that message!

Paekakboyz

Much better session with PT today. Not quite as hot but I was just as smashed afterwards. Legs and arms.
 
Rolled out and stretched for a good 30min before the session. A lot of work on my back and legs.
 
Legs was a bunch of 2-3 exercise supersets.
Swiss ball hammie curls
Bodyweight lunges
Bodyweight squats
 
Went through sets of 15 reps, 20 reps, and then 25 reps.
 
Moved on to KB squats with pistol squats using a bench. 12kg KB's tucked up so that sat just over my delts - right over the heels rather than in a front squat rack.
Then pistol squats - throwing the arms out to keep balance. Managed to keep balance pretty well, and dicky knee was pretty good!
15 squats then 8 pistol squats each leg
20 squats then 12 pistols
25 squats then 16 pistols
 
Feel the burn!! man I had some mean lactic acid. Quads were pumped.
 
Finished up with some biceps and triceps.
Diamond push ups - 2 sets of 12 reps
 
Tricep push downs superset with BB curls
7/12 setting for triceps and went through 22kg, 26kg and 30kg BB for the curls.
12 reps on triceps and 8 reps for biceps - 3 sets.
 
Walked pretty gingerly down the stairs on the way out. Feeling good now though!

Paekakboyz

No gym session but finished off the garden box we'd been building for the mother in law. Shifted a cubic metre of compost/top soil mix and another cubic metre of mulch. Upgraded my wheelbarrow last year, new one can handle a bit of weight. Heavier loads but fewer overall. A bit of weeding and spreading that mulch to go.Then the weeds can fark right off for a while!

Paekakboyz

Mean session with PT on Friday night. Legs and arms. Nasty!
 
Warm up was two sets of lunges and bodyweight squats. 
 
Hip thrusts and hammy curls for core exercises on the swiss ball - super setted those with a woodchop variations on the cables. 3 sets of increasing reps.
 
Then a swiss ball extension (leaning on it with your forearms and tilting forward a bit - burns the core... mine at least! That was superset with BB box squat. Just a touch on the box rather than a pause. 3 sets with the weight going 60kg, 80kg, 100kg. Clearing the knees and opening up the hips. Feeling goof.
 
Then it was an evil forward and reverse bear crawl with 5 tricep push ups every 10 hand movements. That was 2 sets of push ups each way. I was nailed on the forward part and struggled hard on the reverse. Your weight is loaded through your arms and my triceps were smashed. Just to make it fun that was super set with barbell curls. 35kg8 then 45kg8.
 
Pure evil. Loved it!
 
Had a session this morning. DB bench and flies.
 
DB Bench 
308, 408, 408, 408
 
DB Flies
268, 308, 308, 308
 
Shoulders felt good. Will have a nudge at 44 or 46 next time. Might try and work up to 10-12 reps at 40kg before that though. Not in any rush to get back to 50s, would much prefer avoiding further injuries.

Paekakboyz

5th PT session. Things are going well. Got the round the bays walk in wellies on sunday. So I got legs out of the way today. Wanted to do front squats and deads but my lower back tightened up so we replaced deads.
 
Spent about 40min warming up and rolling out/stretching. Had a 5.40pm session so plenty of time to focus on that stuff beforehand.
 
Official warm up was three sets of 15m of lunges with arm extension overhead and 25 bodyweight squats.
 
Then it was hip raises and hammy curls on a swiss ball.
12 hip raises then 20 curls - 3 sets.
 
Front squats
40kg5, 60kg5, 655, 704, 753, 802, 85*1. They felt good, spreading my knees is really helping with my form. Still tracking over my feet but it opens your hips and no bother from my knee at all. Chur!!
 
Finished with three sets of backwards bear crawls and jack-knifes on a swiss ball. 15m bear crawl and 20 jack-knifes. Totally relaxed my lower back, it'd been on the verge of cramping partway through the session. Waaaay too long sitting today. My PT is a fucken magician... and an evil bastard but you gotta respect that!!

Paekakboyz

Good chest session today - only a couple of exercises but we keep the pace cracking along. Continuing the work with dumbbells rather than barbell lifting. Mate did the ol sneaky double scoop. Fizzing!
 
DB flat bench.
Warm up 30kg8, 30kg8. Working sets 40kg8, 40kg8, 46kg6
 
DB flies
Warm up 20kg12. Working sets 30kg8, 30kg8, 30kg8
 
Close grip BB press
70kg12, 80kg8, 80kg8

Paekakboyz

Kaboom! Great session with my PT today. Legs and core.
 
Had a good 15min walk and 25min of stretching and rolling out before we started. Felt in the zone tonight and was super pleased with how the knee felt.
 
Started with 10m of lunges, forward bear crawl, reverse bear crawl, then 15 body weight squats. 3 sets.
 
Weighted planks to start then a set of back squats.
10kg plate for 30sec, 50kg6. Was getting nice and low, knee felt sweet as.
15kg for 30sec, 60kg6
20kg for 30sec, 70kg6
 
Weighted side planks and front squats
5kg plate for 20sec each side, 65kg5
10kg for 20sec, 75kg5
15kg for 20sec, 85kg5
 
Felt primo at the end of the workout, really amping. Good times continued when my PT said I was a good promo for his business with my squat form. He reckoned my form improved with weight, something my Saturday training partner and I both have in common. Warm up sets just don't seem to cut it. But once the weight gets reasonable things seem to click into place. It's like needed that extra bit of resistance to get everything firing.
 
Only 4 more sessions to go. Definitely going to extend it but will see how things go $$ wise. Hopefully I can snag a good deal.

Paekakboyz

Had an up and down week - still not hitting the gym enough but still managing some decent workouts when I do make it. Missed my PT session with family guff but no dramas.
 
Was planning some squats and stretching but saw a mate and he was on the deadlift buz. How can a man refuse!!
 
Token warm up but it's been so farking warm in wellies that I was't hitting it too cold.
 
65kg warm up - couple of sets.
Working sets were;
1056, 1256, 1456, 1656, 1752, 1752, 1851, 1456, 105*6
 
We finished with T-Bar rows.
50kg warm up
Then an evil little variation I've picked up from somewhere. Add a 20 plate and then as many 10's as you can handle for a 2-3 max reps. The ideas is to crank out the reps and then start stripping the 10s one at a time as you fatigue. So it's a cardio and speed training combo. By the time you get down to the last 20 you are blowing and shaking! good stuff. We did two sets of those.
 
Was stoked that I didn't get my usual tweak in the left cheek on the deads. All the strength and stretching work has been paying off - even if it's only been 1-2 a week. Probably could have given 200 a nudge but good to know I'm not far off. Will have a look back through the thread to see when we last did deads. Felt like ages. Was really stoked that my grip strength was sweet as - no dramas at all, even with a bit of volume as it got heavier.
 
Training on sunday and next week I'm going hard. I want to make 2 solo sessions, 1 PT session then my weekend workout with my mate.

JK

I like those t bar row dropsets mate. Do them every once in a while. 
Same principle I often apply for squats and leg press etc.

Paekakboyz

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 
 
DB bench
30kg10, 40kg10, 50kg5, 40kg8
 
DB flies
26kg8, 30kg8, 30kg8
 
DB pullovers
26kg8, 30kg8, 30kg8
 
3 sets of BB curls 
40kg10, 50kg6, 40kg*6

Paekakboyz

Straight down to business with PT tonight. Spent a good 50min warming up and stretching etc.
 
Back and front squat session. Doing 55 for each with 2-3 warm up sets.
 
Back squats first
65kg5, 70kg5, 75kg5, then the 55 of 85kg5, 90kg5, 100kg5, 105kg5, 110kg5
 
Front squats
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. 
 
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!

Paekakboyz

Anyone got a wheelchair!! legs are smoked today.
 
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!

JK

Need a zimmer frame mate!
 
If you are going in then I'd recommend the bike over the treadmill.

Paekakboyz

ha ha was going to legs today, naaah!
 
Ended up doing our sat morning session tonight. A good chest workout - mix of weight and volume.
 
Warmed up
Stetching and then a set of 30kg10,
 
Working sets
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!
 
Flies
30kg8, 30kg8
 
Pullover
40kg6, 40kg*6
 
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!!

JK

Good option eh. 
My hammies were pretty fried this morning following yesterday's straight leg deads. Pretty sharp doms too due to high reps

Paekakboyz

Yeah, you know that sweet burn is gonna cost you.
 
Got to get a foam roller for home though. Have you fullas purchased one in NZ?

JK

Yeah I bought mine from a shop just down the road for like $25 
Places like no1 fitness have them

Paekakboyz

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.
 
Treadmill for 10min then a bit of stretching and rolling out.
 
Back squats
606, 606, 706, 706. Did some slow reps next with a 2-3 sec pause in the hole. 806, 606
 
Then back to normal pace etc. 906, 1006, 1006, 806
 
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?

Paekakboyz

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!
 
First superset
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.
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!!
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. 
 
Second superset
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!
KB swings. 12 reps at 32kg, then 6 swing and presses each arm with 16kg, then 20kg for the last 2 sets.
 
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. 
 
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.
 
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!

Paekakboyz

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!
 
55 of squats and then some one leg seated leg press and extensions.
 
10min walk, stretched and rolled out, lunges with overhead stretch and then a set of bodyweight squats.
 
Two sets of 8 at 60kg to warm up.
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.
 
Went and did 2 sets on the leg press. 90kg and then 110kg.
 
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.
 
Knee felt fine through both supplementary exercises - good to be able to manage it and still get work done.

The Silver Fern

Pushing Tin - Paekakboyz Training Log