Pushing Tin - Paekakboyz Training Log
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Good wee leg session. Pretty limited warm up in terms of stretching etc.
Back squats were 5s at 60, 80 and 100kg. Then 2 sets of 5 at 120kg with a final set of 5 at 130kg. That felt plenty heavy tonight, but depth and form was good.
3 rounds of the one leg extensions and hammy curls to finish up. That was enough after a week off!
Remembered my bloody shoes too lol.
Oh, and weighed in at 103.3 today. Really pleased with that. On a 25 day fasting streak and getting more 14+ hour fasts in. It is getting easier and I'm managing to finish eating earlier during the evening. Chee-hooo!! -
Was cruising to test my bench 1RM tonight, but the weight decided things on the night!
Warmed up on Y and T's rows. Then set shoulders with 20kg KB.
Kept the rep range lower for warm ups. Still haven't really settled on the best way to work my way up in weight and balance the priming v fatigue.
Sets of 5 at 60kg, 80kg and 100kg. Then 3 at 120kg, and singles at 130kg and 140kg. Worked damn hard on that 140kg and managed it without a spot. But it was a grinder for sure. That was the signal that 145+ wasn't happening tonight. Will note we didn't have any pre-workout which I reckon gives a good 5kg bump. Will note my current 1RM of 145kg was without any stim lol.
Hit 120kg for 3 then right back down to 80kg for 20 reps. That was a nice change up from doing high volume sets at 60kg.Was well tapped out by that point, plus we always manage to be pushed for time on chest day... too much bants I reckon. Plus we were being careful to have at least a 1-2min break between our heavy singles.
103.8kg today on the back of a nearly 15.5hr fast. Haven't really factored how the fasting is impacting strength or energy with training. I am trying to have a decent lunch on training days though - and lighter eating on non-training days.
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103kg flat today. Shits getting real boyz!!
Bit of a medley tonight. Behind the head press, strict and push press. Military press, pull ups and bent over barbell rows. Decent mix of volume and worked up to 80kg on the push press and 70kg for military press. All sets of 6-8 reps and we hit around 5-6 sets per exercise.
Used a band for the pull ups but was happy with how much easier they felt. Nice not to be hauling that extra 10kg or so around
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
103kg flat today. Shits getting real boyz!!
Bit of a medley tonight. Behind the head press, strict and push press. Military press, pull ups and bent over barbell rows. Decent mix of volume and worked up to 80kg on the push press and 70kg for military press. All sets of 6-8 reps and we hit around 5-6 sets per exercise.
Used a band for the pull ups but was happy with how much easier they felt. Nice not to be hauling that extra 10kg or so around
Don't go out on a windy day skinny boy
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Just aiming to be Trim-Thicc!!
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Solid bench session tonight. Knackered after ms 2.5 spent all weekend a bit crook and pushing boundaries... and buttons!
We got a bit more organised tonight, and hit some pre-workout to get a bit more tempo going. Certainly did the trick!!
Y and Ts then set shoulders
Bench warm up of sets of 8 at 60kg and 80kg. Then a set of 5 at 100kg and into 3 by 3, or actually 2 by 4 then a final set of 3. At 120kg, 125kg and 130kg. Then a burner set, but heavier than we normally go. 90kg for 20, with a light spot on 19 and a heavier spot on the last rep. Was well and truly done by then.Incline BB bench next. Set of 40kg for 12 to get the movement warmed up. Then 3 sets of 12-15 with 60kg. Nice wee change to our usual incline work on a machine.
Next up was a superset of tricep cable overhead extensions and cable curls with the rope handle thingy. Sets of 15 reps each exercise - 3 times through. The pump was getting serious by this point!
Finished up with ezibar curls and DB tricep extensions. 45kg on the curls (inc bar) and 24kg DB for the triceps. Sets of 12 on the triceps and the curls were 10, 10 then a spotted set of 18 to finish. Died on that last set of curls - my stumpy arms mean I have a pretty close grip set up on the ezibar.
Toasted after all of that. But stoked with the work we got in as Monday often tends to be a brief workout.
Knocking around 103 today as well. Which was good as we pretty much had a treat weekend lol. But I did watch my portions and stuck to my fast. Probably owed myself a couple of days of a surplus!!
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oooh everything hurts today. Tomorrow is gonna be dicey!! Lucky it's leg day.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
oooh everything hurts today. Tomorrow is gonna be dicey!! Lucky it's leg day.
That's what you want Mate 👍.
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Good leg session tonight. Back squats and our usual extensions and hammy curl super set.
Took a bit more time to stretch today, things felt a bit smoother which was good.Warm up sets of 6 at 60kg, 80kg, then 5's at 100kg and 120kg. Two sets of 3 at 140kg, really smooth and zero bounce to make sure I was in control. That seems to be helping me avoid any further hip flare ups. Finished up with a 100kg pause squat set. 4 reps with a 3 sec pause then a 5 sec pause on the last rep.
3 sets of 15 reps each leg on the extensions and hammy curls. Same weight but felt like I had a few extra reps in the tank as overall load on squats wasn't that bad.
103.6 today. Have been sitting in the 103's over the last week to 10 days. Thinking I'm going to start mixing up my fasting a bit more. Sticking with the 13 hour window on training days, but going for 15 hours + on my off days. Had a target of 100kg by 14th June, which probably isn't impossible
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Good Friday workout. Bro was on leave today so it was a solo session.
Mobility and rolling out. Hitting my T-spine and biddies and lats. To get that sweet overhead set up.
Warm up of a couple of sets of back squats at 60kg. Then into overhead squats. 50, 60, 60, 70 for 5 reps each. With a really slow and measured rep in each set. Then two sets of 4 at 80kg. Finished with 6 at 60kg as a deload.
Did two sets of pause back squats at 60kg and 100kg. Then into some military strict pressing. Sets of 6 at 50kg, 60kg, 60kg and 70kg. Then 3 slooow reps at 75kg. Back and shoulders were well cooked by then
Finished with standing KB press. 6 reps each arm with 16kg and 18kg KBs. Then a 30sec static waiters carry with 20kg KB.
Phew! Nice finish to the week.
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smashed chest tonight. Had one of our gym bros join us. He brings the noise and often has some new sneaky workouts to try.
Y and T's - set shoulders etc
Flat bench. Warm ups of 8 reps at 60kg and 80kg. Then sets of 10 at 100kg, 100kg, 90kg, 100kg. Finished up with 80kg for 20, with some light spotting on reps 16-20.
Incline bench. Sets of 10-12 at 50kg, 70kg and 60kg. Loving this, especially the impact of having to brace through your torso/core.Finished up with a new one from our bro. DB incline flies, where someone provides resistance through about 75% of the range of motion, so you really have to work on the biddie squeeze to complete the rep. Do that till failure then push the DB's together and rep out some close grip triceps. Always focusing on that biddie squeeze.
2 sets with 12kg DB's. No idea the weight of the resistance, but it was decent!!Mad as pump!
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Legs last night. It went really well - still managing the hip niggle but good form seems to keep that particular issue at bay.
But holy shit we were all rocking mad DOMs from the chest workout. Those resistence flies are still hurting.
Rolled out - did a lot on my IT bands - tight as and something to keep hitting. Getting them loosened up helps my knee tracking a lot. Stretches and my usual upper back stuff too.
Back squats and some goblet squats then our superset of one legged extensions and hammy curls.
Back squats were sets of 6 at 60kg, 60kg, 80kg, 100kg, 120kg. Then 3 by 3 at 140kg. Then 15 KB goblet squats with 32kg KB followed immediately by 5 100kg squats. Then a final set of 5 pause squats at 100kg. That tapped me out nicely.
Did have a slight niggle on one rep at 140kg but I think I got a bit loose rather than it being anything major. Avoiding any heavier doubles or singles until I'm hitting 140kg for 5 for several sets.
Moved to the extension and hammy curls afterwards. Legs were super pumped!
Still rocking the mid 103kg's but still trending downward. Not going to beat myself up for not hitting 100kg by the 14th, super motivated to break into the 101-102kg range. That'd be a massive win.
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Solid work on the biddies last night. Pressed for time as we both worked late and my missus has been unwell. One of those days where just getting to the gym is a win!
Y and T's. Set shoulders. Warm ups on flat bench at 60kg for 8, then 80kg for 6. Working sets were 100 for 10, 110 for 8, 120 for 5, 100 for 10.
Then incline bench - loving this at the moment. Sets of 12 at 60kg, 70kg and 80kg. Just getting used to how to really apply power when fatiguing, so you don't take it that rep too far and drop the thing on your head.Incline DB flies with 22kg DBs - 3 sets of 12 with heaps of emphasis on staying tight and getting the biddie squeeze at the top of the rep. Apparently (incoming broscience) you create more constant tension if you don't touch the DBs at the top, keep then a few inches apart and you keep the tension on throughout.
Hoping to get along for overhead squats tonight. Mate is away for the rest of the week so I can mix and match a bit.
Oh and the biggest news is I hit 102kg yesterday. Somewhere between 102.1-102.9 but hey it was the first time in a decade I've seen 102 on the scales.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Solid work on the biddies last night. Pressed for time as we both worked late and my missus has been unwell. One of those days where just getting to the gym is a win!
Y and T's. Set shoulders. Warm ups on flat bench at 60kg for 8, then 80kg for 6. Working sets were 100 for 10, 110 for 8, 120 for 5, 100 for 10.
Then incline bench - loving this at the moment. Sets of 12 at 60kg, 70kg and 80kg. Just getting used to how to really apply power when fatiguing, so you don't take it that rep too far and drop the thing on your head.Incline DB flies with 22kg DBs - 3 sets of 12 with heaps of emphasis on staying tight and getting the biddie squeeze at the top of the rep. Apparently (incoming broscience) you create more constant tension if you don't touch the DBs at the top, keep then a few inches apart and you keep the tension on throughout.
Hoping to get along for overhead squats tonight. Mate is away for the rest of the week so I can mix and match a bit.
Oh and the biggest news is I hit 102kg yesterday. Somewhere between 102.1-102.9 but hey it was the first time in a decade I've seen 102 on the scales.
Mate, how did you not open a vein when you had the hernia scare? A dude who lifts tin like that should not be prevented to do what he was born to do. Be like a caged lion. Great stuff on the weight. Is the weight loss having any effect on your overall strength?
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It was tough bro. Really sucked not being able to train legs, and tweak some upper body stuff where it aggravated the strain/injury. Did let me improve a lot on bench technique but still quite a ways off my target numbers for back and overhead squat.
But general strength is good and probably going up slowly. Interested to see what our expanded chest programme does for overhead stuff. Seem to be maintaining bench numbers so far, but I think that's partly due to the extra arm and accessory stuff we've been doing.
Did do legs and some shoulders on Friday. But my hip was a bit tired and I was tight af after all the incline bench etc. Took about 4 sets of OHS to get into any kind of groove. Only worked up to 60kg and that was a bit of a battle. Did add in some sets of pressing at 60kg for 10-12 and some standing KB pressing.
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
It was tough bro. Really sucked not being able to train legs, and tweak some upper body stuff where it aggravated the strain/injury. Did let me improve a lot on bench technique but still quite a ways off my target numbers for back and overhead squat.
But general strength is good and probably going up slowly. Interested to see what our expanded chest programme does for overhead stuff. Seem to be maintaining bench numbers so far, but I think that's partly due to the extra arm and accessory stuff we've been doing.
Did do legs and some shoulders on Friday. But my hip was a bit tired and I was tight af after all the incline bench etc. Took about 4 sets of OHS to get into any kind of groove. Only worked up to 60kg and that was a bit of a battle. Did add in some sets of pressing at 60kg for 10-12 and some standing KB pressing.
Did you not see my vid ? every day is arm day.
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@MN5 we have been known to hit arms on leg day!!