Pushing Tin - Paekakboyz Training Log

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.

Paekakboyz

Sat deadlift session.
 
Warmed up with some stretching and swiss ball superset of curls and hip thrusts. Gets the hammies cranking.
 
Worked our way through 65kg, 105kg, 125kg for warm up. Sets of 6-8. 
 
Working sets were 5*5 at 155kg. Only fatigued in the last set. Plan is to hit 165kg next week then 175kg, but that will probably be one set of the 5 initially and working from there.
 
Did a few 60kg front squats at the end. Couple of sets of 8. Lats and wrists are super tight. Haven't been doing enough stretching so will need to work on that. Got a few hours of work in the garden today. That counts as cardio aye!!?

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="541322" data-time="1447459606">Sat deadlift session. 
 
Warmed up with some stretching and swiss ball superset of curls and hip thrusts. Gets the hammies cranking. 
 
Worked our way through 65kg, 105kg, 125kg for warm up. Sets of 6-8. 
 
Working sets were 5*5 at 155kg. Only fatigued in the last set. Plan is to hit 165kg next week then 175kg, but that will probably be one set of the 5 initially and working from there. 
 
Did a few 60kg front squats at the end. Couple of sets of 8. Lats and wrists are super tight. Haven't been doing enough stretching so will need to work on that. Got a few hours of work in the garden today. That counts as cardio aye!!?</blockquote>
 
When are you gonna do some grown up deadlifts?

Paekakboyz

Soon! I promise!
 
Mate did 5*200kg on his 4th set, mean. Aiming to catch him soon!

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="541462" data-time="1447484604">Soon! I promise! 
 
Mate did 5*200kg on his 4th set, mean. Aiming to catch him soon!</blockquote>
 
I'm aiming for the ever elusive 250kg 1rm. Deads are cool.

Paekakboyz

short and sharp bench session tonight. Almost spent as much time watching Ross as working out. So close!! agh! But a fantastic knock!
 
Warmed up on 60kg and then 80kg. Sets of 8 reps.
 
Then the working sets 55 at 105kg and 110kg for the last set. No spotting, good bar speed and shoulder felt fine.
 
Then we did a single heavy set, cranked out 3120kg with the last rep spotted, felt good. Finished with set till failure at 60kg. Smacked out 30 reps but the last rep died on me so pretty much spotted from half way.
 
BBQ, beer and cricket now - oh and bit of sunshine. Giddy up!

Paekakboyz

Squats for Jonah tonight. Fuck man, what shitty news - to lose an absolute legend of rugby and a good, good man.
 
Had a good 45min warm up today. Lots of stretching and rolling out. Did a few sets of turkish get ups too. 2 sets of 3 with no weight and then with a 10kg KB.
 
Warmed up on 60kg8 then 80kg6 and 100kg6.
 
Working sets started at 120kg3 and then 140kg3. Settled on 55 again at 140kg - aiming for 25 mint reps.
 
Focusing on locking in a deep breath each rep, and driving my chest up out of the hole. Keeps the bar back over my heels and stops rocking forward. Was hitting good depth, nearly atg.
 
First 2 sets were mint, 3rd set was good but last rep had a slight hip waver at the bottom. Last two sets were all good, that chest up trigger really keeps things tight. Good session and my PT was really pleased with form and control. 
 
RIP big guy

Crucial

Remember how he used to do bicep curls while standing on an exercise ball to work the core?

Paekakboyz

yeah bro, and did twists with a DB too!! unreal balance. That's a crazy level of talent - you don't see stuff like that often, even across elite sports like rugby, league, ARL, NFL,etc.

The Silver Fern

Pushing Tin - Paekakboyz Training Log