Pushing Tin - Paekakboyz Training Log

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.

Paekakboyz

Missed thursday night so we snuck in a session tonight. Back with some core and shoulders. Some dude broke the cable on the seated row - kind of jammy as we normally start on that. Glad we dodged that bullet. Almighty crash of tin, luckily he didn't go flying! 
 
Hammer strength row, one arm.
Sets of 8 reps at 40kg, 60kg, 70kg
 
Close grip lat pull down
sets of 8 at 55kg, 65kg, 75kg 
 
Super set of DB rows and close grip press with 40kg DB
sets of 8, 8 then 6 for the last set.
 
Waiters carries with 12kg KB, reckon we might have a crack at 14kg next time. 
3 sets of a 15m course
 
Finished with KB renegade rows
3 sets of 12 with 24kg KB
 
We are doing deads tomorrow, picked up some C4 pre-workout, had 2 scoops tonight and I was amping - forgot how good that shit is! Tomorrow will be fun!

Paekakboyz

Deads today. Cranked some C4 and got stuck in.
 
Grip was hammered from yesterday, definitely need at least a day between our back workout and deads. We took a bit longer between sets and did 5,4,3,2,1 rather than a 55. Added a few singles on at the end for shits and giggles.
 
Stretched a bit and rolled out my back. The we did two sets of swissball hammy activator super-set. These are mint 
12 reps of swissball hammy curls into 12 hip thrusts. That starts your hammy's pinging, I find it makes it easier to find my hip position for deads. Lift your hips until the hamys are under tension then go for gold!
 
Warmed up on 65kg8, 65kg8, 105kg4, 145kg4.
 
Working sets of 
145kg5, 155kg4, 165kg3, 175kg, 2, 185kg1, 200kg1, 200kg1, 105kg4
 
Hands were a bit tatty afterwards, No ripped calluses which is good!

Paekakboyz

Another good squat session tonight. Eased back from the volume and did working sets of 3. Warm up sets were 5 reps. 
 
PT doesn't want any fatigue for next wed when we work up to a 1RM. He reckons he won't count a rep unless the form is mint, we'll see how that goes! Said he had a number in mind but I'd rather he kept that to himself.
 
It's kind of weird psyching up to go full noise when you are thinking about form as well. Guess the form part focuses me and while I'm amping (disclaimer: could be pre-workout!!) it adds a bit of control. Either way I'm much more comfortable with a deep squat which is cool.
 
Warm up - for 5
60kg, 80kg, 100kg, 110kg
 
Working sets - for 3
140kg, 140kg, 145kg, 145kg, 145kg
 
1-2 reps where I didn't drive my chest up enough, but the rest were smooth. PT was pleased, reckons most of the guys squatting 140kg+ to depth at the gym are training with him - not sure if I'm being groomed :think:
 
ha ha I'm ok with that!

Paekakboyz

Good back and shoulder workout today, fark its starting to get warm now. Muggy as.
 
Hammer strength seated row - one armed
40kg12, 50kg12, 60kg12
 
Close grip pull downs
52kg12, 64kg12, 76kg12
 
One armed DB row and DB close press super set
40kg DB first set was 8 reps each arm, next set was 6 each and on the final set did 6 rows and 10 presses. Had a bit left in the tank.
 
Finished up with KB waiters carries. Had a crack with 16kg KB but grip was going, but a 14kg KB was sweet as. Funny how that extra kg or two can tip you over.

Paekakboyz

Mean deadlift session today. Hit 5,4,3,2,1 then into a whole lot of volume with heaps of 3 reps sets. Only two of us training so that helped things move at a good clip.
 
Warmed up on 60kg and then 100kg.
 
5140kg, 4160kg, 3180kg, 1200kg, 1*200kg, failed on 210kg. Once I hit 200kg things slowed down, wasn't a chance of two reps at 200kg today. Was real pleased with the 3 at 180 though.
 
Then we dropped back down to 140kg for 3 reps. Must have done at least 10 sets all up. Only 30-60sec break in between so we kept the intensity going nicely. Fatigued at the end but form was still all good and bar speed was nice and snappy.
 
Going to have a good sleep tonight!

MN5

Less lead up work and I reckon you woulda got the 210 brudda.

Paekakboyz

Mean workout with the PT tonight. Hit 1RM according to his rules, i.e mint form and as a line in the sand for the next cycle of training. We didn't go as heavy as I thought we might but my man has a plan. I'm cool to follow his lead, and smashing all your lifts feels pretty chur too.
 
Warmed up and rolled out. Have found the KB handle useful for hitting my hip flexors - painful and kinda awkward but it works. Oh, if you don't roll out your calves you should definitely try it.
 
Hit sets of 5 at 60, 60, 80, 100
 
Then sets of 3 at 110, 120 and 130.
 
5, 4, 3, 2, 1 kicked off at that point. First working set was 130kg5 then 135kg4, 140kg3, 145kg2, 150kg*1
 
Smoked the last two sets, heavier it got the smoother it felt. Bar speed was good and rock solid through my heels. Definitely could have made 160-170 for a single but again my PT has a plan. He wanted me to hit a mint rep without having to grind it at all. That one rep will let him work out numbers for that 70-80% range. Getting in the zone with my lift check-list and all the triggers are working. Knee doesn't bother me now, even if it's a bit iffy or stiff I know I'm all good if I stick to my form.
 
Ready to smash some deads this weekend. Reckon I'll take your advice MN5 - will drop the volume on the way up. May 3's to start and into singles pretty early. Can always stack some volume coming back down.

The Silver Fern

Pushing Tin - Paekakboyz Training Log