Pushing Tin - Paekakboyz Training Log

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.

MN5

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.

Paekakboyz

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. 
 
Mixing up grip is hard - tried to swap my alternate grip and it felt super gumby. Work in progress!

Paekakboyz

<blockquote class="ipsBlockquote" data-author="MN5" data-cid="545998" data-time="1449180185">
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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.
</div>
</blockquote>
 
Broscience is the only science!!

MN5

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

Paekakboyz

I hear ya, I barely ever do biceps but arms continue to grow! tricep work is needed to support bench and stuff so I try and give them some love.
 
Man, I'm frothing for some deads now!!

Cookie

"Man, I'm frothing for some deads now!!" 
Fuck, that made me laugh!

Paekakboyz

ha ha sometimes I can get a tad over excited about hitting the tin :yes:
 
Had a pretty good session today. Working hard on overhand grip up to 140kg and trying to get reps in rather than singles.
 
We did less warm up and started 5,4,3,2,1 but our increments were a bit uneven. 120kg5 then 160kg4, 180kg*3, 200kg for two singles, failed on 210kg and then on 200kg. Tapping out fast at the heavier weights. But dropped back to 180kg and hit 3 reps. The 160kg for 4 and 140kg for 6. Finished with another set at 140kg for 3 reps with overhand. Found it hard to build that tension on the bar today - didn't do as much warm up accessories (KB swings and swiss ball hammy curls etc) so that could be a reason why things weren't firing.
 
Still a good workout and I'll never turn my nose up at a few reps at 180kg. Next week I'll put more time into warming up and getting things firing. Probably will try do 3's to 160kg and then move to singles. As soon as 210-220kg goes up I'll switch back to higher reps at 180kg +
 
We snuck in some bench. Sets till failure at 60kg, 80kg and then 100kg.

Paekakboyz

Two scoop madness tonight. Mate was back from a trip so we hit chest and arms.
 
BB Bench
60kg20, 80kg20, 100kg10, 80kg20, 60kg20 - haven't done 10 at 100kg for ages, pretty sure that was preworkout enhanced but I'll take it!
 
Decline bench
60kg10, 60kg10, 60kg10. Could feel my shoulder a bit on the first set but it warmed up a bit. Didn't bother going heavier and it was ok for the last two sets.
 
Cable flies
9/15 setting, 3 sets of 15 reps
 
Superset of cable curls and tricep extensions. 3 sets till failure
 
7/10 stack to start, 9/10 then full stack for the last set. Arms were on fire.
 
Had the mean pump afterwards and good to get some arms in. Might have to make that a regular thing.

Paekakboyz

Good workout with my PT tonight. Hitting squats and some decent weight. Had a fair bit of work tension to get rid of!
 
10min on the treadmill and about 20min of stretching and rolling out. Couple of gnarly knots in the ol quads so that was tear inducing!
 
Went for heavy doubles today - to keep the volume up but shift some heavier weight.
 
Warm up was 
60kg5, 60kg5, 80kg5, 100kg5, 110kg3, 120kg3, 140kg2
 
Working sets were
140kg2, 145kg2, 150kg2, 150kg2, 150kg2 - first rep of the last set was rep of the night. During the first 3 sets I had good bar speed down and up - hitting that reflex movement. A couple of reps weren't quite spot on. So I was focusing on my checklist for the last two sets and going for form over speed. Gripping the bar really hard and pulling it down onto your back does wonders for keeping your chest up and driving out of the hole. 
 
Finished up with 3 sets at 60kg of 2-3 pause squats. Funny how light the weight feels when you work back down, sat in the hole for a good 3 count without any drama.
 
Good workout overall, might do 10 sets of singles next week. Keen to keep pushing the weight up as we work toward xmas and a wee break over the holidays.

The Silver Fern

Pushing Tin - Paekakboyz Training Log