Pushing Tin - Paekakboyz Training Log

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

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

Paekakboyz

had a bit of change in plans. One mate couldn't train and the other one had a tight hip and couldn't do squats. So we did deads, some shoulder work and core.
 
I got there a bit early and warmed up with a few 65kg sets. Working on overhand grip and hammy tightness. Mate arrived and we did a few more sets and some swiss ball hammy curls.
 
Sets at 85kg and 105kg before we hit working sets.
 
5 reps at 125kg, 145kg, 165kg then 3 reps at 175kg and 3 sets of singles at 185kg. Added in two sets of 5 at 105kg to finish.
 
Waiters carries with KB. Started with 12kg KB - 2 sets then went to 16kg. That was tough - grip was knackered after deads.
 
Finished with KB renegade rows. 12 reps with 20kg KB, then we went to 24kg KB for the last two sets.

Paekakboyz

Short chest session tonight DB bench and incline BB press.
 
DB went 
30kg8 warm up
40kg8, 50kg6, 50kg5, 40kg12
 
Incline BB press
40kg12, 60kg12, 60kg12, 40kg*15

Paekakboyz

Good session with my PT tonight. Hit 55 squats. Had been trying to workout the weight range to repeat the same weight through all five sets.
 
Online calculator on a few sites reckoned 70-80% of 1RM as a good range. That meant 140-160kg going by 200 as my heaviest lift in the last month or so. Still working back a bit of condition from the evil man flu but the last few squat sessions have felt mint. Good depth and form nicely locked in.
 
PT's face was classic when I asked about 55 at 160... I'd wondered if I was pushing a bit hard but was keen to see what he said. Had a laugh and he wanted to hit 140 for 5 sets as we hadn't done heavy squats for a while. It was a good decision!! ha ha too excited about the RWC victory!
 
Spent about 30min beforehand warming up and stretching, at that stage I was planning on 160 so wanted to be nice and loose.
 
Warm up sets of 5 reps at 60kg, 80kg, 100kg then 120kg for 3. Had a laugh as my form is always a bit raggedy on lower weights. Isn't till I get about 100+ on the bar that things tidy up. PT was going to give me shit about it before I mentioned it :whistle:
 
Hit the working sets with 2min break between
Set one - pretty mint, last rep was smooth and almost atg
Set two - all nice and tidy, still had plenty in the tank
Set three - all 5 reps were clean as - PT was really pleased
Set four - first 4 reps were good, last one I got over on my toes a bit
Set five - smashed first 3 reps, good depth. 4th rep was good but a bit shallower. Last rep I tipped a bit toward my toes.
 
Overall PT was well pleased - he wants mint form all day, every day - and worry about the weight afterwards. We're going to hit 5,4,3,2,1 next week - to get a better sense of where my top end is sitting.

Paekakboyz

Primo deadlift and upper back session today. Caught up with two mates, hit the prework and then the weights.
 
Did 55 at 145kg today. Used a belt for the first time too - felt a bit odd but it definitely makes you feel more solid through your core.
 
Rolled out and did some hammy curls on swiss ball and some KB swings to get things firing.
 
Warmed up on 
65kg8, 85kg6, 100kg6
 
Then it was the 5*5 - with maybe 2min breaks in between... we just rotated through so managed a pretty good clip. Last set was tough, funny how it all adds up!
 
Still had a bit of gas in the tank so we did KB waiters carries and KB renegade rows.
 
3 sets of 20min circuit with 12kg KB for the carries.
3 sets of 12 reps for renegade rows with 22kg KBs - nice burn through the core and it loosened up my back after the deads.
 
Few hours in the garden coming up so I'll sleep well tonight!

Paekakboyz

Short bench session - had a tip from my PT about using a KB to stretch out the shoulder before bench.
 
Lie down with KB extended straight up with one arm - resting the KB on your forearm. Let your shoulder push back and hold for 1min. Couple of sets each side = magic. Loosens everything up mint.
 
We did 2 sets decline bench with 60kg before a flat bench came up. Monday is chest day after all!
 
Warmed up with 2 sets of 10 at 60kg then 80kg for 6. Did a 5*5 at 100kg for working sets, went really well. Shoulder was all good and ripped along at a good clip aside from a breather before last rep on the last two sets. Always cool to see the DB work transfer.
 
To finish we did 3 sets of compound bench - 6 reps chest to 1/2 way, then 6 reps half way to full extension, then 6 full reps. All at 60kg. Did 10/10/10 for the last set - still had a bit of gas in the tank. That would have smashed my triceps to finish which is good. Need to get a bit better at working in arms, especially triceps as that strength transfers to most of the bigger lifts.

Paekakboyz

Mean squat session with PT tonight. Focusing on squats for the next 3-4 session as we've shifted deadlifts to saturday.
 
Today PT wanted to work on pause squats - to get really comfortable in the hole and make sure everything is under tension, ready to fire out of the bottom of the squat.
 
Warmed up with 3 sets of 8 at 60kg before starting the pause sets.
 
All with 3 sec pause
60kg5, 70kg3, 80kg3
 
Then into the working sets 53
90kg3, 100kg3, 105kg3, 105kg3, 100kg*3 - PT was really happy with position and stability. Check list was chest up, deep breath, lock out core and fire glutes - then squat, pause, drive out of the hole. It's habit to start that drive with the glutes now, totally takes the pressure off my knee and quads etc.
 
Finished with 2 sets of 8 at 60kg, not really fast, just a good pace. 
 
PT was a bit jelly about how easy the 105's were ( ) reckons that's edging his max, he's a beast but I've got about 20kg on him!! He's of the school of thought that life don't have no weight class so it's all down to what you are shifting. I can support that point of view ha ha.
 
Plan over the next few sessions is to keep building toward a 5,4,3,2,1 session in 3 weeks or so and check out my 1RM range. No doubt he's got lots of evil stuff lined up for me!

Paekakboyz

Good back and core session tonight. Legs were feeling mean today - no DOMS or anything from yesterday's pause squat fun times.
 
Seated row - started with wide grip then into close grip.
 
Warmed up with 30kg and 50kg to failure.
 
Widegrip
60kg16, 70kg12, 80kg8
Closegrip
60kg16, 70kg10, 80kg7
 
Then we hit a DB row and one armed press combo. Braced against a wall for the row and lying flat for the press. 
Set of 8 reps each side at 30kg then 34kg and 40kg for the final set.
 
Cable reverse flies - 3 sets till failure (14+)
 
Waiters carries with 14kg KB. 3 sets of a 20m circuit. The row/press combo had smashed lats and triceps so this was good test.
 
Renegade rows with 24kg KBs. 3 sets of 12
 
Finished with a few bodyweight turkish get ups. My mate had been keen to try them out. Good loosener to finish with.

The Silver Fern

Pushing Tin - Paekakboyz Training Log