Pushing Tin - Paekakboyz Training Log
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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!!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@MN5 we have been known to hit arms on leg day!!
Before the interweb and the fern I did arm day every day......curls in front of tv were good fun at about 17-18 years old......every night without fail.....and I was wondering with huge frustration why my training was stagnating. It was only after a week away doing no weights that my body finally got the rest it was craving and the 10kg dumbbells I was struggling with became 20kg ones straight away !
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redemption workout. Was a bit annoyed at how OHS went last week, so it was back to the well tonight. Much better effort all round. Was flying solo as my bro had a late one at work.
Warmed up - hit my mobility stuff really hard. Before I started on OHS I did some back squats, and a few limbering up sets with 32kg KB. Sitting in the hole and moving about to get that loaded stretch going. I find it really forces me to keep my upper back as vertical as possible too.
Did two sets of 5-6 at each of the following weights for OHS. Always find the second set is much smoother once you get a feel for the weight. Overall it was a mix of slow reps and a couple of pause reps each set too. Just to keep the focus on form and staying tight. Sets at 40kg, 60kg, 70kg. Then two sets of 3 reps at 80kg. Was well pleased with that effort, everything was tracking much better today.
Hit some back squats afterwards. Sets of 6 at 100kg, 120kg and 130kg. Then one more at 100kg. I was going to do some behind the head pressing but decided I was pretty tapped on the overhead stuff.
Did a set of 10 at 60kg on military press, then a couple of sets of KB flies with one of our other gym bros. Oh yeah, and a set of 20 goblet squats with 32kg KB.
Finished up with two sets of standing one armed KB press. Set of 6 at 18kg the a set of 4 with 20kg. Good for a bit of extra grip work.
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oooh and the legs feel good today!! Upper back is also pretty swole.
Chest tomorrow then a heavier legs session on Thursday. Life is good!
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Chest tonight. A bit pushed for time but still got some mahi done.
Warm ups as per usual. Then bench. 10's at 60kg, 80kg and 100kg. Then 5 working sets. 10 at 100kg, 5 at 120kg (4&5 spotted) then another 4 at 120kg (3&4 spotted). Then 110kg for 7, and 100kg for 9 to finish. Decent session, and good to get in those spotted reps for some extra effort.
Incline press next. Set of 12 at 60kg, then 10 and 9 reps with 70kg. Was a bit tapped out after the heavier sets on flat bench.We are hitting legs tomorrow so we might sneak in some arms or extra upper body stuff.
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holy shit the boys got some mahi done tonight! Big chest session and I'm absolutely cooked.
Y and T's, set shoulders etc.
Started on incline bench tonight. Warm up sets of 12 at 50kg and 60kg. Then 10's at 70kg and 80kg. 5 at 90kg and then 100kg. Felt nice and solid, but still work to do around getting braced for those real effort reps. So a fair bit of technique to work on.
Flat bench was 60kg for 10. Then 80kg for 20, 100kg for 10, then 80kg again for 20, with the last couple of reps being spotted. Kept up a good pace and aimed for burn out on each set after the warm up.
Next up was incline flies - with resistance... a LOT of resistance!! Only 12kg DB's. But it was a 3-4 sec extension into a really wide fly, then a fast/powerful movement for the fly. With someone providing resistance at the elbows from about 1/3rd of the way through the movement. Far out, these were brutal. 2 sets each of 12 reps. At the end of each set you put the DBs together and did some tricep extension pulses - trying to keep the squeeze going on through the biddies.
Mental pump. Still flush now a few hours later lol. Definitely going to feel it tomorrow!!
Overheads and a back session for the rest of the week. If we have any bloody mobility left after our bench adventures!!
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Missed a back and legs session. Some overhead stuff, up to 80kg for reps. Mixed in with some heavier back squats. Did make a mistake and push too hard on squats - aggravated my hip niggle which is stink. Didn't hurt during the movement, but it got pretty sore that evening and over the weekend. Has largely settled down but no legs this week.
Big chest workout tonight. Usual warm ups and mobility. Then kicked things off with incline press. Sets of 10 at 55kg and 65kg. Then 8's at 75kg and 85kg. Then 5 at 100kg. Enjoying these, but still work to do on bracing for heavier lifts.
Went to hit flat bench but all the spots were taken. Went to set up for DB bench but on the first set my right wrist was giving me yips. Just pinching right in the wrist so I went super light for a couple of sets. Luckily a bench freed up while we mucked about on that.
Bench was 80kg for 10, then 100kg for 10 and 11. Then we did a combo DB flies into max reps at 60kg. Did two rounds of that. First was 12 flies (12kg) then 20 reps, then 12 flies and 14 reps. 60kg had never felt so heavy ha ha.
Back and some pressing tomorrow. Hoping to get back into some lighter accessory stuff for legs next week. Still planning to see a physio but just pushed for time at the moment.
Had been a bit loose on my fasting over the last week but back on track today with a long fast. Sitting at high 103 to low 104's. Refocusing on that 100kg goal!!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Missed a back and legs session. Some overhead stuff, up to 80kg for reps. Mixed in with some heavier back squats. Did make a mistake and push too hard on squats - aggravated my hip niggle which is stink. Didn't hurt during the movement, but it got pretty sore that evening and over the weekend. Has largely settled down but no legs this week.
Big chest workout tonight. Usual warm ups and mobility. Then kicked things off with incline press. Sets of 10 at 55kg and 65kg. Then 8's at 75kg and 85kg. Then 5 at 100kg. Enjoying these, but still work to do on bracing for heavier lifts.
Went to hit flat bench but all the spots were taken. Went to set up for DB bench but on the first set my right wrist was giving me yips. Just pinching right in the wrist so I went super light for a couple of sets. Luckily a bench freed up while we mucked about on that.
Bench was 80kg for 10, then 100kg for 10 and 11. Then we did a combo DB flies into max reps at 60kg. Did two rounds of that. First was 12 flies (12kg) then 20 reps, then 12 flies and 14 reps. 60kg had never felt so heavy ha ha.
Back and some pressing tomorrow. Hoping to get back into some lighter accessory stuff for legs next week. Still planning to see a physio but just pushed for time at the moment.
Had been a bit loose on my fasting over the last week but back on track today with a long fast. Sitting at high 103 to low 104's. Refocusing on that 100kg goal!!
80kg for overhead press is pretty damn solid!