Pushing Tin - Paekakboyz Training Log
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<p>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.</p>
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<p>Man, I'm frothing for some deads now!!</p> -
<p>ha ha sometimes I can get a tad over excited about hitting the tin :yes:</p>
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<p>Had a pretty good session today. Working hard on overhand grip up to 140kg and trying to get reps in rather than singles.</p>
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<p>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.</p>
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<p>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 +</p>
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<p>We snuck in some bench. Sets till failure at 60kg, 80kg and then 100kg.</p> -
<p>Two scoop madness tonight. Mate was back from a trip so we hit chest and arms.</p>
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<p>BB Bench</p>
<p>60kg20, 80kg20, 100kg10, 80kg20, 60kg20 - haven't done 10 at 100kg for ages, pretty sure that was preworkout enhanced but I'll take it!</p>
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<p>Decline bench</p>
<p>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.</p>
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<p>Cable flies</p>
<p>9/15 setting, 3 sets of 15 reps</p>
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<p>Superset of cable curls and tricep extensions. 3 sets till failure</p>
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<p>7/10 stack to start, 9/10 then full stack for the last set. Arms were on fire.</p>
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<p>Had the mean pump afterwards and good to get some arms in. Might have to make that a regular thing.</p> -
<p>Good workout with my PT tonight. Hitting squats and some decent weight. Had a fair bit of work tension to get rid of!</p>
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<p>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!</p>
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<p>Went for heavy doubles today - to keep the volume up but shift some heavier weight.</p>
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<p>Warm up was </p>
<p>60kg5, 60kg5, 80kg5, 100kg5, 110kg3, 120kg3, 140kg2</p>
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<p>Working sets were</p>
<p>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. </p>
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<p>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.</p>
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<p>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.</p> -
<p>Work party this arvo. Limited myself to 2 beers, pizza and bread and dips. Oh and a couple of meatball thingies.</p>
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<p>2 scoops fired me up - still had some DOMs from tues and wed. Tired legs and arms and chest were sore.</p>
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<p>KB shoulder warm up - lying down and holding the KB above you in clean grip. That worked a treat to loosen things up. </p>
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<p>KB waiters carries - figured out doing these at the end of the workout isn't the best idea. PT mentioned in passing that they are good activators so do them first, and that we could have asked...cheeky bugger!</p>
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<p>Seated close grip row.</p>
<p>Sets of 12 at 60kg, 70kg and whatever the full rack was. Yeow.</p>
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<p>Close grip lat pull down. </p>
<p>65kg10, 75kg10, 85kg*10 </p>
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<p>DB row - close grip press super set. </p>
<p>Mate thought he was a bit tapped out and didn't want to hit 40kg's, luckily I was powered by pre-workout so we did 40's. We had been emailing today about less meow and more ragh! </p>
<p>6 reps each arm for 3 sets</p>
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<p>KB Renegade rows - went a bit heavier today.</p>
<p>28kg KB's, 12 reps for 3 sets.</p>
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<p>Managed a good pace tonight - glad we have a day off tomorrow ahead of deadlift saturday.</p> -
<p>Filthy morning deadlifts and few squats today. Muggy as fuck in Wellington, must be the bogan concentration with ACDC about to rip shit up tonight!!</p>
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<p>Rolled out and stretched for a bit. Body was a bit sore and today was the 4th workout in 5 days. Good consistency but sometimes managing how your workouts all fit together is tricky. Felt heaps better after rolling out though.</p>
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<p>Swiss ball hammy combo</p>
<p>12 curls into 12 hip thursts.</p>
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<p>2 sets of 6 at 60kg, then 680kg, 6100kg</p>
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<p>Working sets 55</p>
<p>140kg, 140kg, 150kg, 150kg, 140kg. First set felt a bit rugged, but things improved from there.</p>
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<p>Finished with 3 sets of squats. Seeing how our mates hip injury is going - he won't see a doc or physio so.... young'uns aye! he managed fine but said it's still not right.</p>
<p>60kg6, 80kg6, 100kg6 did the last set as pause squats - good 2 count at the bottom.</p> -
2 scoops of what mate? <br><br>
I have 5 or so different pre workouts on the go and have to keep switching them up due to building up a tolerance. <br><br>
Also have some other pretty cool supps at the moment including I-load which is awesome for carb loading. The pumps are unreal! -
<p>C4 bro, works well for me. SuperPump was also good but not so much for the guys I train with! Grenade powder was another one that had me buzzing. Tasted nasty as fuck though. Really should be using it in the weekends only. Taking it in the evening can mess with my sleep a bit.</p>
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<p>oh yeah, trained a bit last night. BB bench and a cable curls/tricep push down superset. </p>
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<p>Went and did the static KB hold to loosen up shoulders.</p>
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<p>Warmed up with sets of 10 at 60kg and 80kg.</p>
<p>Working sets were 100kg8, 110kg8, 110kg6, 100kg6, 60kg*20</p>
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<p>Bicep/tricep super sets were 3 sets till failure</p>
<p>curls were 28.5kg, 32.5kg, 35kg managed at least 12 reps on each.</p>
<p>triceps were 3/4 stack, then full stack for the last two sets. </p>
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<p>Had a mean pump afterwards, had forgotten how enjoyable arms is. Esp triceps, love me some tricep work!</p>
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<p>I finish up at work on Friday so two more workouts including the PT session and then deads on sat. Working on plans for training over the holidays - word on the street is I'm getting squat shoes from Santa. Giddy up!! btw someone should tell Santa bulking time is over!</p> -
<p>Have your squat shoes been ordered mate??</p>
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<p>I bought these a while back and they are amazing for the price</p>
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<p><a data-ipb='nomediaparse' href='http://www.wiggle.co.nz/adidas-powerlift-2-weightlifting-shoes-aw15/'>http://www.wiggle.co.nz/adidas-powerlift-2-weightlifting-shoes-aw15/</a></p> -
<p>shot bro! Was going to check out Rebel Sport but those are the model I was looking at, and cheaper!</p>
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<p>I've read that they can fit a bit different when you are under the weight, did you just buy your standard shoe size??</p> -
<p>Order placed, now I am excited for Xmas ha ha</p>
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<p>You can go too raw with your training bro!! barefoot is fine for deads but not so much for squats. </p>
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<p>Squat session with PT last night. 5*5 and I had a good 45min warm up so that gave me a chance to roll out properly. Have had some mean knots in my calves and IT bands - didn't cry but I was close to it!</p>
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<p>Warmed up with 5 reps at 60kg, 80kg, 100kg. Bit down on power - reckon the year is catching up with me, definitely ready for a holiday!</p>
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<p>Working set started at 110kg, then we went to 120kg (second rep was fucking mint - PT was right pleased), second set at 120kg was a bit rougher so we did the last two sets back on 110kg. I couldn't recall the triggers that made that second rep so good - next set I over thought things. It's weird when you are trying to get your body to go into autopilot with good form, as soon as I started thinking too much about the checklist things got a bit stilted. Still ok form but not the mint reps we are aiming for. Practice makes perfect though!</p>
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<p>Will train again next wed ahead of Xmas. Then a week or so off before getting back into it. Really keen to start working on some olympic lifting next year. Just need to sort out my shoulder mobility and drop the gut!</p> -
<p>Good session tonight. Both of us were low on motivation, best time to be training with someone. Talk some smack and get amped. Giddy up!</p>
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<p>Started with waiters carries. Both of us tried the 20kg but no dice today. Did 3 sets with 18kg KB.</p>
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<p>3 sets of 8 seated close grip row, half the stack, 3/4, and then the full stack. Both of us had a spot on the last few reps at full stack. Cool thing about starting with the waiters carries is you fatigue your grip hard out. I'm trying to get my double overhand grip better so that's a bonus.</p>
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<p>Close grip lat pull downs</p>
<p>3 sets of 8 reps at 65kg, 80kg, 90kg</p>
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<p>DB super set row and one armed floor press at 40kg</p>
<p>3 sets of 6 reps each arm.</p>
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<p>KB renegade rows</p>
<p>3 sets of 12 with 30kg KB's. Second time we've used those bad boys. Gym does have 32's as well though. If you hate training core with sit ups etc you should try these out. The business.</p>
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<p>Pretty good workout in the end. We had a few breaks between exercises but kept up a good pace during the lifts.</p> -
<p>Deads on saturday. Went ok, got a bit of twinge up my left side so dialled back a bit. That was a fail on 200kg. But did manage 180kg3 which was good. Think I need to keep working in that zone and get some volume under my belt. </p>
<p>We did 55 and started on 140kg5, 160kg4, 180kg3, 190kg2, 200kg fail. Then back to 140kg for sets of 6, 6, 4. </p>
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<p>Tonight we hit chest, really good workout.</p>
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<p>Flat BB bench</p>
<p>60kg8, 80kg6 warm up</p>
<p>100kg6, 110kg6, 120kg3, 130kg1, 140kg1, 100kg6, 60kg*20. Stoked to hit 140kg, reckon I could manage another 5kg on that too. Getting really good bar speed, even out of the hole. Shoulder held up ok.</p>
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<p>Dips</p>
<p>3 sets of 8 - again the shoulder was manageable, no direct pain or anything.</p>
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<p>Cable tricep/bicep superset. minimum of 15 reps each set</p>
<p>Went heavy on these bad boys today. </p>
<p>Triceps sets were at 80%, 90%, 100% of the stack - 45kg or so</p>
<p>Curls were at 30kg, 35kg, 40kg. </p>
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<p>Mean as pump after all that. Improvement on bench is definitely in step with the extra upper back work. Plus the tricep focus on our DB floor press. Pretty much mimics the bench bar path.</p>
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<p>PT session on Wed - will hit squats then it's a break over Xmas. </p>
