Pushing Tin - Paekakboyz Training Log

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="516287" data-time="1442393050">
Good session with the PT tonight. Front squats and deads. Was keen to test out the knee a bit and fronts don't seem to bother it much. 
Had a good 40min warm up today. 15min on the treadmill then heaps of stretching and rolling out. 
Front squats to start. Mucking about with rack position to see if we can get a better bar position. Went a bit wider so I've got more room to drive my elbows up. Flare the lats and keep your chest up etc. 
Started with 3 sets of 40kg and lifting each elbow to stretch and drive the bar up. Alternating hands and holding for 5sec or so. 
Then we moved into 55 at 40kg with a 3 sec pause at the bottom of the squat. Focusing on sitting back on heels and driving chest up. No drama with my knee. 
Didn't go heavy with deads - another 55 checking form and getting those triggers locked in. 
Warmed up with two sets at 60kg. Then working sets of 60kg, 80kg, 80kg, 100kg, 100kg. 
Feels like more of a challenge to have good form on lighter weights. You can't pull as hard on the bar to create that tension and because the bar flies up so fast it can get a bit loose! Fessed up that I'd hit 200kg over the weekend so PT had a laugh about taking things slow. Got another laugh when I flicked the 60kg bar up onto the rack like it weren't no thang... "all that focus on form today and you do that!" he goes. Dang bro, that's why I lift!!</blockquote>
Not only that but nothing beats impressing a bunch of blokes, many of whom you've never met, on an interweb forum too aye bro

Paekakboyz

True dat bro!! have to admint that was a bit of trawl for a MN5 certificate for random feats of strength!!
 
Didn't actually think much about it at the time, bar needed to go on the rack so I just made that happen. If it'd been heavier I may have been telling a different tale!

MN5

It's always best to make it look easy in front of sons/hot chicks then keel over when no one is looking.....

Paekakboyz

mean workout to kick off RWC this morning. Fiji did pretty well, living off scraps. Managed to watch a bit before we started and there was a replay on at the gym.
 
Legs today. Building squats back up with a bit more weight today - but still keeping the reps range at 4+
 
Stretched and rolled out.
 
Started with low box squats - couple of sets at 60kg to warm up.
Working sets of 100kg6, 120kg6, 140kg6, 150kg6, 160kg4, 160kg4, 170kg4, 140kg6
 
Then we did two sets of 32kg KB front squats. Reps till failure. managed 23 first set and 15 second set. Nice burn to finish things up.
 
Knee felt primo today. Kept my form nice and tight and while the 170kg felt reasonably heavy I got good bar speed and depth. The front squats to finish were ass to grass and my knee was sweet as.
 
I'm getting into the habit of icing my knee after a squat session now. I think it helps a bit, even if it's only a placebo effect!

Paekakboyz

Gee'd up by the boys in black we hit chest tonight. 
 
BB Flat bench for a change and then some decline BB bench. Has been a while since we last did BB bench, always interesting to see how the DB strength transfers etc.
 
Warmed up on cables with some shoulder work. Something I'd been meaning to add into my programme but it gets hard to squeeze shoulders in when you are hitting back or chest. 
 
BB bench
60kg warm up on bench then the working sets
80kg8, 100kg6, 110kg4, 115kg3, 120kg2, 60kg20 to tap out. Only needed the lightest spot right at the end of the last 120kg rep - sweet! Reckon 125 or 130 would have been a goer but wanted to keep some gas in the tank for decline.
 
Decline bench
60kg warm up - 2 sets
80kg6, 100kg6, 110kg6, 120kg3 (last rep spotted). Then two sets of 60kg till failure. Both of us managed to hit 20 reps in each set.
 
Shoulder felt ok throughout - wondering if I'd tweaked it with upright KB rows - not really sore but just not tracking right in the socket. Didn't seem to slow things down today so no drama.
 
Core and arms tomorrow. Away for 10 days from saturday so keen to hit the gym every night this week.

Paekakboyz

Shoulder was a bit scratchy today. Bit sore so I flagged training last night. Legs were still pretty shot from squats in the weekend too. 
 
Warmed up and stretched, then we hit deads, planks and finished with swiss ball hip raises and hammy curls.
 
Tried out double overhand grip today - to take some pressure of my shoulder. Sets of 3 reps and then a 30 sec plank, interesting combo!
 
warmed up with 2 sets of 5 at 60kg. Then working sets of 80kg, then 5 rounds at 100kg. Didn't bother going heavier and just focused on getting good bar speed and dial in that form. Last few sets were pretty mint. Bar is just getting ripped off the ground yo! well, it was only a hundy! Planks were good, just added in that little bit of conditioning.
 
The double overhand grip worked out well. Next time I go heavy I'm doing to see how far I can push it. Previously I'd failed over 100 so was pretty pleased to have no grip issues today.
 
Finished with 4 rounds of swiss ball supersets. 12 hip lifts into 12 hammy curls. Man, my hammy's were burning.
 
On holiday for 10 days from sat, can't wait. Long overdue and probably a good time to give the shoulder a rest.

Paekakboyz

Cool workout tonight. Hit core and arms. Trained with a guy who works with my regular gym bro. I guess we are in a polygamous stage of our gym relationship now... he did have a child with another woman!! ha!
 
Rolled out a bit and did some stretching. Looks like we are doing legs on Friday so I was keen to do some work on hammys.
 
Core first
2*1min planks.
Cable extension. Stance like you were doing woodchops but you push out and try and stop the handle from pulling toward the machine. Have to prop on your inside leg and brace - even a bit of pec and bicep work! 3 sets of 12 each side.
Cable woodchops. 3 sets of 12 each side
 
Then we hit some bicep/tricep supersets.
Cable rope hammer curls and tricep push downs. 3 sets of failure at 30kg, 35kg, and 40kg 
One armed variant of the first exercise but the biceps were side on curls - where you anchor on the other side of the rack with your free arm. This was evil. Last reps on each set burned. 3 sets till failure at 20kg, 25kg, 30kg. You can go to some dark places on reps to failure!
 
Had a mean pump after all that. Legs are still a bit tired but I should be ok for legs tomorrow. Keen to get some volume in before we head away.

Paekakboyz

Mint little leg session tonight.
 
Had a manic day at work and was frothing as I walked to they gym. Was a bit late so only did limited warm up. The guys had started light so I kicked off with a 80kg warm up set.
 
Working sets (box squats - good 10 degrees below parallel) 
100kg6, 120kg6, 130kg6, 140kg6, 150kg6, 160kg4, 170kg4 weight was shifting real easy today. Need to start doing more volume around 160-180kg rather that trying to hit 190+ every leg session.
 
Worked back down with 
140kg6, 120kg*6
 
Then two KB front squat sets till failure. All I know is both sets were 15+ reps and they hurt!!
 
Still had mean DOMs in triceps and pecs were a bit sore too. Managed 5 workouts since last sat and have been feeling good. Trying to hit those JK levels of dedication!! Discipline over motivation yo!

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="519887" data-time="1443171376">Mint little leg session tonight. 
 
Had a manic day at work and was frothing as I walked to they gym. Was a bit late so only did limited warm up. The guys had started light so I kicked off with a 80kg warm up set. 
 
Working sets (box squats - good 10 degrees below parallel) 
100kg6, 120kg6, 130kg6, 140kg6, 150kg6, 160kg4, 170kg4 weight was shifting real easy today. Need to start doing more volume around 160-180kg rather that trying to hit 190+ every leg session. 
 
Worked back down with 
140kg6, 120kg*6 
 
Then two KB front squat sets till failure. All I know is both sets were 15+ reps and they hurt!! 
 
Still had mean DOMs in triceps and pecs were a bit sore too. Managed 5 workouts since last sat and have been feeling good. Trying to hit those JK levels of dedication!! Discipline over motivation yo!</blockquote>
 
Volume at around 160-180kg.....so still just warming up then? 
That's known as 'Thorn' motivation.

Paekakboyz

Got back from holiday Tuesday, PT session Wednesday evening. Deads and core - still working on overhand grip and keeping hips higher and hammies firing. 
 
KB swings and reverse bear crawls to warm up
3 sets of 8 swings (20, 24, 28kg KBs) and 10m crawls
 
Warm up on deads
65kg6, 75kg6
 
Working sets 5*5
85kg, 95kg, 105kg, 105kg, 105kg - pure deadlift form porn according to my PT ha ha - it feels a lot easier to keep the bar close to you with overhand grip. 
 
Finished with 3 sets of swiss ball supersets. Hip thrusts into hammy curls. Sets of 12/12.
 
Hammies were burning by the end of the session.
 
Chest tonight and legs on sat. Want to get back into 4 sessions a week.

Paekakboyz

Solid leg session today.
 
Back squats - 55 which ended up being 58 working sets... too easy to get carried away on squats!
 
Warmed up with 
60kg6, 60kg10, 80kg6, 100kg6.
 
Working sets 
120kg5, 140kg5, 160kg5, 160kg5, 160kg5. Then we tacked on a few more, 170kg3, 140kg5, 140kg5
 
Finished with 2 sets of KB goblet squats
20 and 20 with a 32kg KB. Burn, burn, burn!
 
The week and a half off on holiday didn't cost me too much which was good. Was probably due for a lighter week or something anyway. Today's attempt at a genuine 55 is to bring a bit more structure to training. Sat has been a heavy day for whatever but keen to work it into my Mon-Fri training better. Plus going heavy and trying to train Mon, Wed (PT), Thurs and Sat makes it tough to space out deads and squats etc. 
 
Will see how things progress - need to track down a 55 plan and working out some numbers.
 
While I'm pretty heavy at the mo (180-109kg) the body is feeling strong. Managing more core work as well which is really helping - eating better after the holiday so I'm keen to trim 5-6kg by Christmas - funnily enough I have better discipline around kai during feast time... buuuut alcohol not so much!!

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="525971" data-time="1444452219">Solid leg session today. 
 
Back squats - 55 which ended up being 58 working sets... too easy to get carried away on squats! 
 
Warmed up with 
60kg6, 60kg10, 80kg6, 100kg6. 
 
Working sets 
120kg5, 140kg5, 160kg5, 160kg5, 160kg5. Then we tacked on a few more, 170kg3, 140kg5, 140kg5 
 
Finished with 2 sets of KB goblet squats 
20 and 20 with a 32kg KB. Burn, burn, burn! 
 
The week and a half off on holiday didn't cost me too much which was good. Was probably due for a lighter week or something anyway. Today's attempt at a genuine 55 is to bring a bit more structure to training. Sat has been a heavy day for whatever but keen to work it into my Mon-Fri training better. Plus going heavy and trying to train Mon, Wed (PT), Thurs and Sat makes it tough to space out deads and squats etc. 
 
Will see how things progress - need to track down a 55 plan and working out some numbers. 
 
While I'm pretty heavy at the mo (180-109kg) the body is feeling strong. Managing more core work as well which is really helping - eating better after the holiday so I'm keen to trim 5-6kg by Christmas - funnily enough I have better discipline around kai during feast time... buuuut alcohol not so much!! </blockquote>
 
180kg? dude......

Paekakboyz

ha ha don't worry lads, had a decent alpine movement and have dropped a bit of weight!

Paekakboyz

Sneaky wee chest session tonight. Right shoulder is being a bitch, only caused an issue on decline bench. Aside from that it doesn't seem to impact on strength... so far!
 
Started with BB flat bench
60kg10, 60kg10, 80kg6
 
Working sets of 90kg8, 100kg6, 100kg6, 60kg*20
 
Attempted decline bench but when the bar was touching my chest my right shoulder was sore under pressure. Did a couple reps at 60kg and yeah, nah'd it.
 
Seated incline cable flies 3 sets of 15 at 7.5kg, 10kg, 12.5kg - hitting upper chest
 
Standing Cable flies - 3 sets of 15 at 7.5kg, 10kg, 12.5kg - mid chest
 
Front cable raises - new exercise for me - hands start out wide, come in then go up (palms up) and in. So they end up tight on your chest. 3 sets of 15. Got a good burn through the lats and the upper chest but not sold on that variation just yet.
 
Good workout overall, had a mean pump to finish.

Paekakboyz

Back and core work out today. Being careful with my shoulder but it didn't cause any real problems tonight. Actually feels a bit looser after the workout.
 
Widegrip seated row
Warmed up with 2 sets of 1550kg
Working sets of 1550kg, 15k65kg, 875kg
 
Close grip seated row
1560kg, 1270kg, 8*80kg
 
Super set of one arm DB rows and flat press (as in pressing while lying down).
6 reps each arm at 36kg DB. Repeated three times - figured the press would give my shoulder the most trouble but aside from one rep it felt sweet as.
 
Waiters carries
 3 sets of about 15m course. 12kg KB for the first set then 16kg KB for the other two. Shoulder was all good. Wonder if these are actually good for whatever the niggle/injury is! mint :good1:
 
KB Renegade rows
3 sets of 12 reps at 16kg KBs.
 
Aside from the rows my mate hadn't tried any of those exercises (combinations, he's done DB rows). So there was a bit of yarning about form and trying out each one. He's a quick study though. He liked the renegade rows, mean core workout ha ha

Paekakboyz

Smashed legs today. Mint session with a dose of pre-workout to help!
 
Stretched and rolled out. Did two sets of turkish get ups (bodyweight only) 3 reps each side. PT reckons it's one of the best ways to open up your hips and start the booty and hammies firing.
 
3 of us training today - we managed a pretty good tempo until the last couple of sets.
 
Back squats - no box, strict on getting below parallel. Warmed up with two sets of 60kg6 then 80kg6 and 100kg6
 
Working sets 55
120kg5, 140kg5, 160kg5, 170kg5, 180kg3 could have managed the last 2 but wanted to be careful when I was getting fatigued. 
 
Additional work - still squats
170kg5, 140kg*5
 
Then we hit 2 sets of KB goblet squats. 20 reps each. Those last 5 just buuuuurn.
 
Also snuck in single reps deadlifts at 140kg (double overhand), 160kg (mixed grip) and 180kg (mixed). One of the guys isn't interested in goblet squats so he finishes with heavy deads. Ha, chasing dem gains.
 
Shoulder doesn't trouble me during squats at all, not issues with bar position or locking out my grip. Happy days!!
 
Reckon those turkish getups really worked a treat. They are a right killer if you really focus on getting each action perfect. Even without weight!

Paekakboyz

Man-flu. stink.

Paekakboyz

fuck man-flu aw - got back to the gym today for a squat session. 
 
Strength was a bit down and fark I was tapped after each set - who knew sets of 5 counted as cardio! Only two of us training so we made sure we took a decent break between sets.
 
Warm up
60kg6, 80kg6, 100kg6, 120kg6. The hundy and 120 felt heavy as. Between that and shitty endurance I was thinking it'd be a grind today.
 
Working sets
140kg5, 150kg6, 160kg5, 170kg5, 180kg2, 180kg1, 180kg*1. Classic, by the 3rd rep at 140 I was getting my mojo back. Ended up with singles at 180kg rather than pushing any harder. Good depth and was pleased with speed out of the hole. No dramas in the end other than being knackered after each set! Had a box nearby so it was lift, sit, rest, talk shit then next set.
 
Got a 2 day workshop for work and PT session Wed evening. Hopefully I'll have fully shaken the illness by then. In the garden for the rest of the day - mean sunshine and a few chores to take care of. Will sleep well tonight!

Paekakboyz

PT session tonight. Did some shoulder stabiliser work and a KB squat and dead medley. The shoulder work really loosened me up - got some stretch tips which should help.
 
Got in a good 25min of stretching and warming up. 
 
Cable flies and bent over T rows superset. 12 and 8 reps each. 3 sets. Nothing too heavy but got a good burn in.
 
KB waiters carries
20m course 3 sets with 16kg, 20kg, 24kg KB. Really happy with how form is coming along - got these worked out now. Great grip strength element too.
 
Bodyweight squat, KB dead and farmers carry mash up next. Over a 20m course.
Start with 8 squats and 8 deads and then farmers carry for 10m. Then 6 reps squat/dead, 10m farmers carry. 4 reps each, 10m carry then 2 more reps before the 10m carry to finish. Did 3 sets of these. All with 20kg KB's.
 
Finished with a 30sec plank, 10m reverse bearcrawl into 20sec plank, spin in place (no standing up etc) for another 10m bear crawl then 10sec plank to finish. Back was locking up so only did one round to end up.
 
Got some rolling out to do on my shoulder tonight, but it's feeling pretty good at the moment.
 
oh, and hammy/groin DOMS from Monday's squat session have been gnarly. Definitely did some good work and legs/glutes have been feeling super strong in the last couple of days.

Paekakboyz

Have been doing those stretches and rolling out my shoulder. Working a treat. Still a bit of soreness and inflammation but range of motion is much better.
 
Amping for legs tomorrow. Going to give 5*5 a crack at 160-170kg a go. With less warm up sets - had been reading and watching youtube vids about getting into the heavier lifts without too much work beforehand.
 
Game on mofos

The Silver Fern

Pushing Tin - Paekakboyz Training Log