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Pushing Tin - Paekakboyz Training Log

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Pushing Tin - Paekakboyz Training Log
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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1222

    <p>Good back and core session tonight. Legs were feeling mean today - no DOMS or anything from yesterday's pause squat fun times.</p>
    <p> </p>
    <p>Seated row - started with wide grip then into close grip.</p>
    <p> </p>
    <p>Warmed up with 30kg and 50kg to failure.</p>
    <p> </p>
    <p>Widegrip</p>
    <p>60kg16, 70kg12, 80kg8</p>
    <p>Closegrip</p>
    <p>60kg
    16, 70kg10, 80kg7</p>
    <p> </p>
    <p>Then we hit a DB row and one armed press combo. Braced against a wall for the row and lying flat for the press. </p>
    <p>Set of 8 reps each side at 30kg then 34kg and 40kg for the final set.</p>
    <p> </p>
    <p>Cable reverse flies - 3 sets till failure (14+)</p>
    <p> </p>
    <p>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.</p>
    <p> </p>
    <p>Renegade rows with 24kg KBs. 3 sets of 12</p>
    <p> </p>
    <p>Finished with a few bodyweight turkish get ups. My mate had been keen to try them out. Good loosener to finish with.</p>

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1223

    <p>Sat deadlift session.</p>
    <p> </p>
    <p>Warmed up with some stretching and swiss ball superset of curls and hip thrusts. Gets the hammies cranking.</p>
    <p> </p>
    <p>Worked our way through 65kg, 105kg, 125kg for warm up. Sets of 6-8. </p>
    <p> </p>
    <p>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.</p>
    <p> </p>
    <p>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!!?</p>

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  • MN5M Offline
    MN5M Offline
    MN5
    wrote on last edited by
    #1224

    <blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="541322" data-time="1447459606"><p>Sat deadlift session.<br>
     <br>
    Warmed up with some stretching and swiss ball superset of curls and hip thrusts. Gets the hammies cranking.<br>
     <br>
    Worked our way through 65kg, 105kg, 125kg for warm up. Sets of 6-8. <br>
     <br>
    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.<br>
     <br>
    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!!?</p></blockquote>
    <br>
    When are you gonna do some grown up deadlifts?

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1225

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

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  • MN5M Offline
    MN5M Offline
    MN5
    wrote on last edited by
    #1226

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

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1227

    <p>short and sharp bench session tonight. Almost spent as much time watching Ross as working out. So close!! agh! But a fantastic knock!</p>
    <p> </p>
    <p>Warmed up on 60kg and then 80kg. Sets of 8 reps.</p>
    <p> </p>
    <p>Then the working sets 55 at 105kg and 110kg for the last set. No spotting, good bar speed and shoulder felt fine.</p>
    <p> </p>
    <p>Then we did a single heavy set, cranked out 3
    120kg 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.</p>
    <p> </p>
    <p>BBQ, beer and cricket now - oh and bit of sunshine. Giddy up!</p>

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1228

    <p>Squats for Jonah tonight. Fuck man, what shitty news - to lose an absolute legend of rugby and a good, good man.</p>
    <p> </p>
    <p>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.</p>
    <p> </p>
    <p>Warmed up on 60kg8 then 80kg6 and 100kg6.</p>
    <p> </p>
    <p>Working sets started at 120kg
    3 and then 140kg3. Settled on 55 again at 140kg - aiming for 25 mint reps.</p>
    <p> </p>
    <p>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.</p>
    <p> </p>
    <p>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. </p>
    <p> </p>
    <p>RIP big guy</p>

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  • CrucialC Offline
    CrucialC Offline
    Crucial
    wrote on last edited by
    #1229

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

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1230

    <p>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.</p>

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1231

    <p>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! </p>
    <p> </p>
    <p>Hammer strength row, one arm.</p>
    <p>Sets of 8 reps at 40kg, 60kg, 70kg</p>
    <p> </p>
    <p>Close grip lat pull down</p>
    <p>sets of 8 at 55kg, 65kg, 75kg </p>
    <p> </p>
    <p>Super set of DB rows and close grip press with 40kg DB</p>
    <p>sets of 8, 8 then 6 for the last set.</p>
    <p> </p>
    <p>Waiters carries with 12kg KB, reckon we might have a crack at 14kg next time. </p>
    <p>3 sets of a 15m course</p>
    <p> </p>
    <p>Finished with KB renegade rows</p>
    <p>3 sets of 12 with 24kg KB</p>
    <p> </p>
    <p>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!</p>

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1232

    <p>Deads today. Cranked some C4 and got stuck in.</p>
    <p> </p>
    <p>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.</p>
    <p> </p>
    <p>Stretched a bit and rolled out my back. The we did two sets of swissball hammy activator super-set. These are mint </p>
    <p>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!</p>
    <p> </p>
    <p>Warmed up on 65kg
    8, 65kg8, 105kg4, 145kg4.</p>
    <p> </p>
    <p>Working sets of </p>
    <p>145kg
    5, 155kg4, 165kg3, 175kg, 2, 185kg1, 200kg1, 200kg1, 105kg4</p>
    <p> </p>
    <p>Hands were a bit tatty afterwards, No ripped calluses which is good! </p>

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1233

    <p>Another good squat session tonight. Eased back from the volume and did working sets of 3. Warm up sets were 5 reps. </p>
    <p> </p>
    <p>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.</p>
    <p> </p>
    <p>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.</p>
    <p> </p>
    <p>Warm up - for 5</p>
    <p>60kg, 80kg, 100kg, 110kg</p>
    <p> </p>
    <p>Working sets - for 3</p>
    <p>140kg, 140kg, 145kg, 145kg, 145kg</p>
    <p> </p>
    <p>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:</p>
    <p> </p>
    <p>ha ha I'm ok with that!</p>

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1234

    <p>Good back and shoulder workout today, fark its starting to get warm now. Muggy as.</p>
    <p> </p>
    <p>Hammer strength seated row - one armed</p>
    <p>40kg12, 50kg12, 60kg12</p>
    <p> </p>
    <p>Close grip pull downs</p>
    <p>52kg
    12, 64kg12, 76kg12</p>
    <p> </p>
    <p>One armed DB row and DB close press super set</p>
    <p>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.</p>
    <p> </p>
    <p>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.</p>

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1235

    <p>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.</p>
    <p> </p>
    <p>Warmed up on 60kg and then 100kg.</p>
    <p> </p>
    <p>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.</p>
    <p> </p>
    <p>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.</p>
    <p> </p>
    <p>Going to have a good sleep tonight!</p>

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  • MN5M Offline
    MN5M Offline
    MN5
    wrote on last edited by
    #1236

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

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1237

    <p>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.</p>
    <p> </p>
    <p>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<span style="color:rgb(85,85,85);font-family:Georgia, serif;font-size:15px;background-color:rgb(245,244,246);"> </span>you should definitely try it.</p>
    <p> </p>
    <p>Hit sets of 5 at 60, 60, 80, 100</p>
    <p> </p>
    <p>Then sets of 3 at 110, 120 and 130.</p>
    <p> </p>
    <p>5, 4, 3, 2, 1 kicked off at that point. First working set was 130kg5 then 135kg4, 140kg3, 145kg2, 150kg*1</p>
    <p> </p>
    <p>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.</p>
    <p> </p>
    <p>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.</p>

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  • MN5M Offline
    MN5M Offline
    MN5
    wrote on last edited by
    #1238

    Got a bit of 'bro' advice from a big lifter and one thing that's really helped me is 'exploding' much more with the legs. previously I'd maybe led too much with the arms/back when a bit of tweaking enabled me to increase the good old 1rm.

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1239

    <p>yeah bro, if your hammies aren't firing you'll have a sore lower back for sure. I've also worked on keeping the bar close to the body, that kind of makes things fire in sequence. Driving your chest up also helps put tension on arms and shoulders so you don't try and lift with your arms. </p>
    <p> </p>
    <p>Mixing up grip is hard - tried to swap my alternate grip and it felt super gumby. Work in progress!</p>

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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #1240

    <blockquote class="ipsBlockquote" data-author="MN5" data-cid="545998" data-time="1449180185">
    <div>
    <p>Got a bit of 'bro' advice from a big lifter and one thing that's really helped me is 'exploding' much more with the legs. previously I'd maybe led too much with the arms/back when a bit of tweaking enabled me to increase the good old 1rm.</p>
    </div>
    </blockquote>
    <p> </p>
    <p>Broscience is the only science!!</p>

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  • MN5M Offline
    MN5M Offline
    MN5
    wrote on last edited by
    #1241

    Yeah you don't lift with your arms as such but as they are a part of a chain they get worked fucken hard nonetheless

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