Pushing Tin - Paekakboyz Training Log

Paekakboyz

First session back with the PT tonight. Good hit out - had Mon/Tues off with a bit of flu-type lurgy but was feeling ok today.
 
Warmed up and rolled out. PT nipped over and mentioned I shouldn't try and loosen up my hips too much. Seems you want a bit of tension for deads rather than the mobility you'd be looking for with squats.
 
Super set of V sit-ups, inchworms, upper back extensions - 3 sets
The a super set of KB swings and stiff leg deadlifts. 8 swings with a 30kg KB and 60kg on the deads.
 
Then we got into 5, 4, 3, 2, 1 set. 
140kg5, 160kg4, 170kg3, 180kg2, 200kg1 to finish. Pretty pleased with how that went after deads on sat. Probably finished the deads inside of 10-12min so it was a pretty quick pace.
 
PT mentioned he'd have gone for 170kg if we'd done 55... gulp! 
 
Box squats and front squats next wednesday. Can't wait!

Paekakboyz

Short and sharp chest workout today. Decline BB bench and flat BB bench.
 
Decline bench
Warmed up on the bar and a couple of sets @60kg.
100kg6, 120kg3, 130kg1, 140kg1, 140kg1, 120kg2 - got light spots on the 130 and 140 lifts. Didn't get any pain through the shoulders so that was a win. 
 
Flat bench
60kg6, 100kg6, 120kg2, 130kg1, 100kg*6. Light spot on the 130kg lift, bar went up slooooooow. Triceps were cranking, gonna be sore tomorrow.
 
Catching up again on Monday. Shoulders and arms I think.

Paekakboyz

Arms. 
 
Six sets of dips into weighted dips. I only got up to 20kg but my mate cranked up to 60kg and didn't quite manage 80kg! Mad bastard.
 
Close grip barbell press
60kg10, 80kg10, 100kg6 (spotted on last two), 60kg12
 
Ezibar curls
30kg12, 35kg10, 37kg*8. Adding the extra 2kg was evil, mean burn.
 
Chest was really meow from sat. Good to get the body moving to loosen things up. Had a mean pump in the arms, yeow!

Paekakboyz

Legs session with PT tonight. Box squats and then fronts, mean as!
 
Warmed up and did a heap of stretching. Hit some gnarly knots on quads, rolling them out hurt like a mofo.
 
Warm up was a superset of lunges with extension, reverse bear crawls and body weight squats. Was nice and loose and ready to rock.
 
Box squats to start. Sorted a lower box so it was about halfway between parallel and ATG. A decent depth without putting too much stress on my knee.
Warmed up with sets of 6 reps at 60kg, 80kg, 100kg.
 
Then it was 5 working sets of 3 reps at 100kg, 110kg, 120kg, 130kg, 140kg. Felt strong and no trouble with my knee. Great to have a bit more confidence on that front. Chur!
 
Then we hit front squats. Had done plenty of lat, tricep and wrist stretching. Haven't been doing a lot of fronts so trying to keep that flexibility. PT had me using one of the rubber straps to stretch against to loosen triceps and lats.
Warmed up with sets of 5 reps at 60kg and 70kg. Good deep squats, ATG baby!
 
5 working sets of 5 reps at 70kg, 80kg, 80kg, 90kg, 100kg. Picked up a new tip today. I typically have problems with my elbows dropping which is all about upper back strength. But by getting the bar in hard against the throat you can make life heaps easier. Gives you a tactile trigger rather than just thinking high elbows. That helped me out heaps, focused on the bar position and if I was pretty much chocking it was all good!! Made it heaps easier to keep higher elbows.
 
Primo session. Really happy with the ol knee too.

Paekakboyz

Good chest workout tonight. Caught up with a guy that works with my weekend training bro. He's a good dude and will be joining us for deadlift fun on sat.
 
DB bench to start
Warmed up on 30kg then the working sets of 40kg, 50kg, 50kg, then two sets at 40kg till failure.
 
Hammer press machine
sets at 30kg, 40kg, 50kg each side.
 
Finished up with decline bench press
60kg warm up then 3 sets at 100kg. Nice burn to finish the workout.
 
Had the mean endorphins on the walk back to the car. Legs feeling mean after last nights workout and mad pump in chest/arms. Yeow!

Paekakboyz

Mean deadlift session this morning. Was feeling the last two workouts and wasn't sure how things were going to go today. Ended up with a PB! There were three of us training so that would have helped, just that little bit of extra rest :whistle:
 
Stretched and rolled out.
 
Warmed up with two sets @65kg and one set @100kg.
 
Did 5 to 1 again today.
155kg5, 175kg4, 185kg3, 195kg2, then 210kg1. Stoked!! That beats my 205 lift. Went up pretty sweet, a bit of shakes but not full on Boston Shake!
 
Did bent over T-bar rows to finsh. Two drop sets starting at 100kg (220kg plates and 6*10kg plates). The 10's are on the outside and it's reps, strip a 10, reps strip a 10, etc, etc. Brutal. We were hitting 3 reps until we got to 60kg and then it was 5 reps minimum.

Paekakboyz

Chest and some arms tonight. Won the battle of motivation when I had a 'yeah, nah' moment after leaving work. But I want a rest day tomorrow before I see my PT on Wednesday. Plus training has been going well so I gave myself a kick in the ass and went to the gym.
 
DB bench
30kg12, 30kg12, 40kg8, 40kg6, 30kg8
 
DB flies
30kg8, 30kg6, 30kg6
 
Did that at a pretty quick pace - Had a mean pump going.
 
Incline bench while I waited for decline bench.
3 sets of 12@40kg
 
Decline bench 
60kg10, 80kg8, 80kg*8
 
Bicep drop set with barbell.
40kg/30kg/17.5kg
 
Managed 6/5/10 and then 4/4/12
 
Good times!

Paekakboyz

PT session tonight. Did deads with a lot of core and hammy work. Knackered me - well played PT, well played!
 
Warmed up with inchworms, legs raises (aka fuckers) and KB swings.
3 sets of inchworms, 8 leg raises and 12 KB swings at 24kg, 28kg, 32kg (increased each set). Muscle memory has really set in for the swings now. That hip drive we practice for deads, squats, KB swings etc is really locked in now.
 
Stiff legged deadlifts
3 sets of 6 at 60kg. These bastards really get in. But I like them because you get such clear feedback when you are doing it right... ie your hammys are tweaking hard out.
 
Deads
2 warm up sets of 5 reps at 120KG
Then we did 5*5 with 90 second break between each set. Did 140kg, 150kg, 150kg... then I had a slight tweak in my back - didn't hurt but a felt a bit odd.
 
Just to the left of my spine on my upper back I could feel a twinge. PT was all good to call it a day but I was keen to drop the weight down and see how things went. Finished up the last 2 sets at 100kg. As long as I was focusing on the hips rather than pulling it up it was all good. PT reckoned I probably hadn't fully recovered from the big session on sat. Hitting a 1RM or near that can tap things out for a wee while.
 
Grip was pretty smashed on deads too which was unusual. Not a problem I've had for ages now, especially at today's weights. Then my PT reminded me about the hanging leg raises... cunning wee bugger that PT. Loves to leave you fully tapped out! Good value aye!

Paekakboyz

Box squats today. Avoided fronts aside from 3 light sets at the end. Upper back is tired but feels ok. 
 
Sorted a nice low box, good depth without being quite ATG.
 
Warmed up on sets at 60kg and 100kg. Then into the working sets
 
120kg6, 130kg6, 140kg6, 150kg4, 100kg*6
 
After the fronts I did 3 sets of 20 on legs extensions. One legged and light weight. Building up that teardrop quad and keeping the knees nice and strong.

Paekakboyz

Deadlift session today. My training mate and his partner have just had their first bubs. A healthy boy so we were shifting a bit of tin in celebration! drinks and a cigar to follow soon!
 
We couldn't really decide what we wanted to do so started on 5 rep sets and moved to 3 reps and then singles as we went up. My back was feeling sweet as, legs probably a bit tired from the gig I went too on wed nite (cut a few shapes). Did a fair whack of volume and got up to 200kg so I was pleased with that.
 
Warm up
65kg6, 105kg6
 
Working sets
125kg5, 135kg5, 145kg5, 155kg5, 165kg5, 175kg3, 185kg3, 195kg1, 200kg*1
 
Finished with three sets of leg extensions, one leg at a time. Sets of 20 or to failure... which was pretty much 19-20 reps at 25 or 30kg. Minimal pause in between sets to get that fire burning.

Paekakboyz

Chest Monday - caught up with a couple of mates. Good times.
 
DB bench
2 sets of 30kg to warm up.
Working sets of 40kg8, 50kg6 (spotted on reps 4-6), 54kg4 (spotted on reps 3 and 4), then a final set of 40kg for 12. Love that drop back down and smash out a high rep set.
 
Incline bench in the smith machine (shhhh don't tell anyone).
Started on 40kg and added 5kg each side as we worked up. Finished on 80kg I think, sets of 6-8.
 
Decline bench
60kg8, 80kg8, 100kg6, 60kg*12
 
Hammer strength machine
20kg each side to start for 8 reps. Then is was 6 reps at 30kg and 40kg each side. 4 reps at 50kg and a meh 2 reps at 60kg. Was fully tapped out by then.
 
Pretty pleased with how chest strength is coming along - less worried about a big bench and keen to keep as flexible as possible these days. The 54kg DB's weren't that far out of reach. Dem stabilisers! that's the real test I reckon.. can you get that power firing through without getting the wobbles. Need to hit my PT up for more work on military and push presses.

Paekakboyz

Off to PT session shortly but I just ran into this thread on FB... seemed interesting given several of us pro athletes have had knee issues lately
 
<a data-ipb='nomediaparse' href='http://www.earlytorise.com/6-exercises-to-help-make-your-knees-stop-cracking-and-popping/?utm_ad=11176&utm_placement=1&utm_medium=1'>http://www.earlytorise.com/6-exercises-to-help-make-your-knees-stop-cracking-and-popping/?utm_ad=11176&utm_placement=1&utm_medium=1 </a>

Paekakboyz

Cracker of a squatting session with PT tonight. Doing the box squat and front squat combo - gym was packed but I'd fully warmed up and stretched out.
 
First time PT has had me doing KB squats rather than body weight squats for warm up too. Progress!!
3 sets of lunges with back extensions then squats with 22kg KB held up like a mini front squat.
 
Box squats
Warmed up with sets of 5 at 60kg, 80kg and 100kg. Then it was 5 sets of 3 reps at 120, 130, 140, 150, 160. Got the lightest spot on the last two reps at 160kg. Was stoked to hit 3 reps - no yips from my knee and well below parallel. 
 
Front squats
Straight into the working sets of 60, 70, 80, 90, 100. PT wasn't worried about going heavy, he just wanted mint form. Had a couple of average reps on 80kg where I had that butt wink. But locking in a deep breath and sitting back sorts that right out. He was super happy with form on the whole.
 
In for another hit out tomorrow before a rest day on Friday. Probably do some cardio and arms - another gym bud is trying to get me into a grit class.... hmmm not sure about that!

Rancid Schnitzel

Grit looks like crossfit without weights. I like that kind of stuff but all that jumping must be murder on the legs.
Maybe you should do that on the same day as a squat session :good:

Paekakboyz

Dang, that'd break me. Will give it a go soon though. If I've got to do cardio I prefer something short and brutal.

JK

Grits not bad but depends if doing grit cardio or grit strength plus of course the number of hotties there as too how good it is. 
I was doing it once a week with wife and her mates over summer. It's short and brutal all right

Paekakboyz

MIxed chest, back and arms workout today. Mate has a 10 day old little boy so he was down on sleep. But has a massive smile on his dial. I'd had a gnarly week at work so both pretty low on energy. Did have a good sleep last night though.
 
Decline bench
606, 1006, 1202, 1301 (really light spot), 1401 (heavier spot), 1202, 1104, 1006
 
T-Bar rows - 2 evil drop sets.
220 plates and 610kg plates. Stripping the weight as we went. Reps of 4 at 100, 90, 80, 70, 60, 50, and 40. Feels so light at the end that if you went to 20 you'd smack yourself in the nuts! My hammies were still sore from wed squats - but managed to hold form and not rock about too much.
 
Finished with 3 sets till failure of ezi-bar curls.
4010, 4010, 40*7 PUMP!!!
 
Felt really good afterwards, nice full body pump and warming up again always helps flush the DOMs.

Paekakboyz

Missed out on gym last night due to work guff. Got my PT session tomorrow so a bit of a mixed session tonight.
 
Rolled out and warmed up. Decent stretch and lots of attention to IT band, quads and back.
 
Front squats
60kg6, 70kg6, 80kg6, 90kg4
 
BB bench
60kg10, 70kg8, 80kg6, 100kg6, 110kg3, 110kg3, 100kg6, 60kg12
 
Decline bench
60kg10, 80kg6, 100kg*5
 
Couple of sets of dips till failure - triceps were pretty tapped out though.
 
Leg extensions - keeping up the knee maintenence work. Feel the burn!! 20 reps each leg for 3 sets.

Paekakboyz

Got smashed by PT tonight. Ended up with lower back spasms after putting in some solid work - was gutted I didn't finish the last couple of sets but good to hit the wall. Just a line to get past for next time.
 
We hit the trap bar (can use for farmers carries as well as a deadlift like lift). Fun times.
 
Warmed up and rolled out. Picked up a new trick of not doing too much hip work so you keep tension for deads.
 
Warm up was double kettlebell swings and dumbbell snatch and press. 8 swings and 3 presses (each arm) for 3 sets.
 
First set was 22kg KB's and a 24kg dumbbell
Second and third sets I moved up to 24kg KBs and a 28kg dumbbell. With the two KB's you have to use your hips otherwise shit gets loose, getting pretty good with these now and the PT was happy.
 
Then we hit the trap bar... I think the bar is 30kg? maybe 40kg. Will check that out at some stage.
 
Warmed up on 2 20kg plates either side. two sets of 6 reps, pause reps too - no bouncing allowed.
 
Working sets were 4 20kg plates either side. Doing 5*5 with 60 seconds break in between. First 3 sets went ok, grip was tough as the bar is bigger so it kind of forces you into a hook grip as you fatigue. Grunted out the 4th set and got a 90 second break before the last set.
 
Then we stripped it down to 2 plates either side and did 6 reps, then a 10m farmers walk and then another 6 reps. Managed that once and then my lower back got all twitchy. It was the intensity that dealt to me, PT noticed my quads were knackered on the last set too. Seems the trap bar really smashes the legs which is part of the fun.
 
PT was going to strip a plate for the last two sets but reckoned it was better we called it a day. I didn't argue but was a bit salty on myself for not making it fully through. PT wasn't phased, better than pushing on and maybe tweaking something. 
 
ha ha #stayhumble! Will smack the shit out of it next time.

JK

Double KB swings sounds tough. Reckon I am too unco for that!

The Silver Fern

Pushing Tin - Paekakboyz Training Log