Pushing Tin - Paekakboyz Training Log
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Legs on Friday. Awesome wee hit out on my own. Front and back squats. Some overhead pressing, strict and push pressing. Some KB shoulder work plus a few goblet squats thrown in. Got up to 120kg again for two sets of 5 on back squats. Things are feeling better all the time.
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Solid chest session with some bonus back and core stuff.
Flat bench warm up - sets of 8-10 at 60kg, 60kg, 80kg. Then 100kg for 5. Then 3 sets of 5 at 120kg. Chasing higher volume at that 80-85% range. Felt nice and strong tonight - have been mucking around with my various set up cues. Finding that setting my feet then sorting my back/shoulders is working well. The foot position totally stops any foot fidgeting once you've un-racked the barFollowed up with incline press. Sets of 10 at 70kg, 8 at 90kg and 4 at 100kg. Failed on a 5th rep, knew I wouldn't be able to press it off my chest. Still find it tough to work out if fatigue is a factor from doing flat bench beforehand. In any case its been a really good addition to our chest day.
Close grip seated row and close grip lat pull downs. Four sets on the rows, working up to 4-5 three quarter reps on the full stack. Shame ha ha. Earlier 3 sets were heavy and around 5-7 reps though. Lat pulls downs were heavy enough to make 6+ reps super hard. 3 sets of 6 with a +1 deficit rep at the end of each set.
Then we did some planks and side planks. 30 sec holds. 4 planks and 2 rounds of side planks.
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Solo leg session today. Wasn't pushed for time so I got a lot of squatting done, loved it!
10min of rolling out. Pretty much once through my main stretches and then a bit of rolling. I did spend a bit of time on shoulders and upper back, even though its leg day. Upper back stuff is good for squats imo, helps me think about torso position and staying upright etc.
Back squats warm ups were sets of 6 at 60kg, 60kg, 80kg and 100kg. Then I did 3 sets of 5 at 120kg. Really slow and controlled for the first two sets then a faster set to finish.
Moved to front squats. Sets of 5 at 60kg and 80kg. The 3 sets of doubles at 100kg. Rack position has improved heaps already, but would love to have a bit more time to work on it more. The heavy fronts were a good challenge, definitely an incentive to improve my rack - sore wrists!
Did some strict widegrip pressing next. Sets of 6 at 30kg, 40kg and 50kg. Trying to get a bit of a stretch at the top of each rep to.
Finished up with two sets of standing KB presses. Sets of 6 (each side) with 14kg and 18kg KB.
Sweated buckets today. Shower, beer, cricket. Happy days!
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Chest day.
Y and Ts, then KB holds.
Warm up on bench was sets of 6 at 60kg, 80kg and 100kg. Then 3 by 5 at 120kg. Third set was the best, had gotten into my mahi by then.
Final set of 100kg for 10 to finish.
Incline bench. Sets of 10 at 60kg and 80kg. Then 6 at 90kg and 4 at 100kg.
Moved to seated DB shoulder press. First set was 20kg for 8, then 26kg for 10 and 30kg for 10 to finish.
Planks and side holds to end things. 5x 30sec hold on the planks. Then 2 rounds of 20sec each side.Cooked!
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Big arm session. 4 super sets and we did 3-4 rounds of each. Bicep/Tricep combos throughout. Barbell, dumbbells, cables, extensions, 21s, all kinds of angles, and some heavy weight on a couple of the triceps exercises. Absolutely love hitting triceps. Nothing like a solid arm pump thicc!!
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Finished up at work today. Had a couple of nice beers at lunch along with a beef brisket po boy. Said goodbye to the work whanau and off to the gym. Hoping to get a couple of workouts in next week - but gotta take the opportunities when I can - thanks for babysitting today grandma! ha ha
5min of rolling and stretching. Pretty minimal, although I do spend a bit of time on my upper back and shoulders. Just to try and keep a bit of mobility given we aren't doing much overhead stuff at the moment. Add in heavy bench and it's super tough to retain that range of motion.
Today was all legs though. High bar back squats. Everything was sets of 5. Warmed up with 60kg twice, then 80kg and 100kg. Two sets at 120kg then one more at 130kg. Nice and measured pace, no bounce out of the hole and really worked on pulling the floor apart. That's a great cue to spread the force through your feet sideways. It totally fires up your glutes and quads and is a good way to keep your knees tracking nicely.
Finished with two sets of 100kg pause squats. 3 secs for the first 4 reps, then 5-6 sec for the last rep... or until my head turned bright red didn't want to get silly and stray into blackout territory - zero desire to feature on IG gymfails lol
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After putting on at least 2-3kg over xmas i got back into things today. Chest day to start things off for 2020.
Y and Ts then KB holds.
Warm up was sets of 6 at 60kg, 60kg, 80kg and 100kg. Then 3 by 3 at 120kg. Those went nicely, which was good after the 80kg set felt heavy af!
Incline bench next. 3 sets of 10 with 60kg.
Finished with two sets of standing KB press. 6 each arm with 16kg.
Cheeky set if goblet squats to finish. 15 reps with a 32kg KB.
Nice pump! -
Light leg session this arvo. #2 arrives late next week so I'm juggling Ms 3 plus a return to work. Heaps of family support and I'm doing part-time hours this week. So that makes things much more manageable.
Had planned on some front squat volume today, but had a wee tender left hammy after my back squats. I didn't go heavy so who knows. We got Ms 3 a trampoline for xmas so I've been mucking about on that - it's far more tiring that I recall!
So today I did about 6-7 sets of back squats. Up to 120kg for 5. 2 sets of light front squats. One and half sets of OHS - not a shitshow unless I did a heap more warming up. Then I did some military pressing and a bit of wide grip stuff.
Enough to get a good sweat on. Man, I can feel those extra Xmas kegs. Totally worth it though
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@Paekakboyz good luck with #2 bro!
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@voodoo thanks mate hopefully smooth sailing!!
Caught up with my gym bro for chest this afternoon. Usual warm up then sets of 6 at 60kg, 60kg, 80kg, 100kg. Then 3 by 5 at 120kg. Incline bench was next/last sets of 6 at 60kg, 60kg, 70kg and 80kg.
Bit of a sore upper back today, more achey than any specific pain point. I think that is my body saying I need a tad more mahi before chasing OHS again ha ha. Fair cop I reckon!
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All tracking well with bubs and mum as we get closer to arrival day Second to last day of work before I take some leave managed a bench session tonight. Things have been feeling good so we went heavy tonight.
Y and Ts plus the KB holds. Then warm up sets of 6 at 60kg, 60kg, 80kg and 100kg. Then 3 at 120kg, 2 at 130kg, Then singles at 135kg, 140kg and 145kg. That last one was pretty slow so I was happy to leave it there.
The 145 equals my previous best bench, but that was a few years ago so nice to make that lift today. Especially since we'd been putting in work since we came out of a rough training patch at the end of 2019. Cool to see some gains in spite of training less frequently than I'd like.Whoops, forgot the incline bench we did afterwards. 4 sets of 10, or till failure in the case of my last set. Sets of 10 at 60kg, 70kg and 80kg. Then 9.5 reps at 90kg.
Doing legs tomorrow - probably volume at lighter weight, might start out with fronts then do back squat.
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Legs workout today. Front and back squats.
Light warm up and roll out.
Started with front squats. Did a couple of rounds of stretching wrists and lats. As always my rack position starts out super shit then finishes semi-shit by the end of the workout
3 sets of 60kg for 6. Then 80kg for 6. Moved to triples at 90kg, 100kg and 100kg again. Then I did a single at 110kg. That was plenty lol.
Back squats started out at 100kg. Love going from front squats to back squats - everything is firing and there are enough differences you feel semi-fresh. Did pause squats next. 3 sets of 5 reps with a 3 sec pause. Throwing in a 4-5 sec pause on the last rep for extra fun. Not quite playing chicken with passing out but I definitely go beet red ha ha.
Also did a set of 5 at 120kg to empty the tank.One benefit I've noticed from not training as often is some longer term niggles have improved a lot. I wouldn't have said we were training too much with 4 sessions a week, but it turns out 2-3 can work. Definitely missing the extra time though, barely doing any overhead stuff and bench absolutely takes its toll on your shoulder/upper back mobility. Can't quite have your cake and eat it too unfortunately But that's all good, I'll try and keep a semi decent base and build on that once I have more time... ha ha funny guy.
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No training in the last week. Bubs arrived on Thursday and we escaped the hospital on Sunday night. Our new young man is hale and healthy and mum is doing great. Big sis is starting to click that this little bundle of joy is sticking around. Aroha, ahhhs and a bit of sibling jealousy but all par for the course!!
Frothing to get back into training but sleep is #1 priority... well after bubs and mum of course!
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@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
No training in the last week. Bubs arrived on Thursday and we escaped the hospital on Sunday night. Our new young man is hale and healthy and mum is doing great. Big sis is starting to click that this little bundle of joy is sticking around. Aroha, ahhhs and a bit of sibling jealousy but all par for the course!!
Frothing to get back into training but sleep is #1 priority... well after bubs and mum of course!
congrats mate, glad to hear all went well
good luck.
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@Paekakboyz congrats mate!
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All tracking well at home with the new addition. Had my bro and his family over from Melbourne for his 40th. A game of 20/20 then a party at the olds - good times! Even managed to play a long game and hit the hat at 12:30 for some zzz's- party kept going till 4-5am so I'd have been ruined ha ha.
Back to the gym for some light squats. Still sore from cricket so took it really easy. Warmed up and stretched.
Two sets of 6 at 60kg and 80kg. Then 3 sets of 5 at 100kg. Then a pause squat set. Did a final set of 60kg for 6.
Was limbering up my shoulders and upper back in between sets. Then I did 3 sets if OHS with just the bar. Didn't feel to bad!
Chest on Thursday, then we'll see how things go -
@Paekakboyz said in Pushing Tin - Paekakboyz Training Log:
No training in the last week. Bubs arrived on Thursday and we escaped the hospital on Sunday night. Our new young man is hale and healthy and mum is doing great. Big sis is starting to click that this little bundle of joy is sticking around. Aroha, ahhhs and a bit of sibling jealousy but all par for the course!!
Frothing to get back into training but sleep is #1 priority... well after bubs and mum of course!
Congrats bud!!
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@JK cheers bro! Week three and he's a hungry wee bugger!
Trained chest twice since my last update and hit legs today. Everything is trucking along nicely - weight is coming off and I'm pretty much back to 105-106kg. But I definitely swapped some muscle mass for belly fat lol. But that will sort itself as I'm actually managing some decent training. But having to fly solo as I'm at the gym in the early afternoon. Trying to catch up for one session with my bro each week.
Have gone up to 130kg for doubles in the chest workouts but that felt mucho heavy. So no rush to see how my 1RM is sitting for a while yet.
Legs today were great. Gone right back to basics and just heaps of form work and steady warm up sets etc. Didn't go beyond 100kg today and just focused on controlled lifting. In saying that there was a big effort difference between 100kg paused back squats and 100kg front squats. Fronts are waaay harder lol. -
did some overhead stuff and some arms on Friday. Rolling solo again as it was an early arvo session.
Mobility to warm up - added in some Y and Ts as they get things nicely fired up for overhead mahi. Slow and steady again though with the increases in weight. Did two sets of 5-6 reps at each of the following, bar, 30kg, 40kg, 50kg. Then moved to push press sets. Did 70kg for 5 then 3 by 3 at 80kg. That felt pretty comfortable by the last set - but my legs were still super knackered from earlier in the week.
Did 3 sets of standing KB press (one arm at a time) in waiters carry grip. Sets of 6 at 14kg, 16kg and 18kg.
Did a 2 supersets of of cable bicep curls (21's) and rope pull downs for triceps. nice pump to finish up. -
Biddies. Usual warm up. Bunch of reps with the bar then 5s at 60, 80 and 100. Then 5 by 3 at 120. Felt heeeeavy. Then 60kg for 8 on incline. Then 3 sets of 6 at 80kg.
Missing working out with my bro. Newborns really funk ya scheduling lol