Pushing Tin - Paekakboyz Training Log

JK

Have your squat shoes been ordered mate??
 
I bought these a while back and they are amazing for the price
 
<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>

Paekakboyz

shot bro! Was going to check out Rebel Sport but those are the model I was looking at, and cheaper!
 
I've read that they can fit a bit different when you are under the weight, did you just buy your standard shoe size??

Paekakboyz

Order placed, now I am excited for Xmas ha ha

JK

Sorry for slow reply. Yeah think I went normal size or maybe 1/2 a size smaller.
Were tight as for a wee while but wore in well.
 
 
I paid $117 for mine a little while back. Still cheap now

MN5

Why don't you just be cheap fluffybunnies like me and go barefoot?

Paekakboyz

You can go too raw with your training bro!! barefoot is fine for deads but not so much for squats. 
 
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!
 
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!
 
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!
 
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!

Paekakboyz

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!
 
Started with waiters carries. Both of us tried the 20kg but no dice today. Did 3 sets with 18kg KB.
 
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.
 
Close grip lat pull downs
3 sets of 8 reps at 65kg, 80kg, 90kg
 
DB super set row and one armed floor press at 40kg
3 sets of 6 reps each arm.
 
KB renegade rows
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.
 
Pretty good workout in the end. We had a few breaks between exercises but kept up a good pace during the lifts.

Paekakboyz

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. 
We did 55 and started on 140kg5, 160kg4, 180kg3, 190kg2, 200kg fail. Then back to 140kg for sets of 6, 6, 4. 
 
Tonight we hit chest, really good workout.
 
Flat BB bench
60kg8, 80kg6 warm up
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.
 
Dips
3 sets of 8 - again the shoulder was manageable, no direct pain or anything.
 
Cable tricep/bicep superset. minimum of 15 reps each set
Went heavy on these bad boys today. 
Triceps sets were at 80%, 90%, 100% of the stack - 45kg or so
Curls were at 30kg, 35kg, 40kg. 
 
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.
 
PT session on Wed - will hit squats then it's a break over Xmas.

MN5

Any weights on the dips fella or just body weight?

Paekakboyz

Just bodyweight bro, so no need to add more at this stage!!

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="548780" data-time="1450749047">Just bodyweight bro, so no need to add more at this stage!!</blockquote>
 
Aw ok, that's surprising cos you're a good bencher so thought you'd strap some extra kg on there.

Paekakboyz

Wasn't sure how the shoulder would go on them. Will see if we work them into our training, no doubt some weight will be added if that is the case!

MN5

I'm the opposite, I'll happily dip with big weights but benching can be an issue for the shoulders.....

JK

<blockquote class="ipsBlockquote" data-author="MN5" data-cid="548872" data-time="1450766183">
I'm the opposite, I'll happily dip with big weights but benching can be an issue for the shoulders.....</blockquote>
 
Same for me. 
And light weight bencher but heavy weight dipper here

Cookie

I'm a real alrounder being a light bencher and a light dipper :) 
Best I ever benched was about 85kg. I told myself that at least I was benching over body weight. Then someone told me about Christian Cullen. Freak!

MN5

I bench pretty big too but it fucks my shoulders for whatever reason.

Paekakboyz

Going wide on your grip can put more pressure on your shoulders. But taller fullas with big wingspans, such as yourself, have a pretty wide natural grip. Dude I train with has the same challenge. If you grip the bar and try to pull your hands apart that can create tension to help keep your upper back tight. One benefit of wide grip is a shorter bar path!!
 
Cullen's bench was massive, 145kg or so at mid 80kg's. I think there were 2-3 forwards that could do more that year (Norm Hewitt, Bull Allen...)
 
I've hit 145kg back in the day and 140kg earlier this week. But my bodyweight is a better comparison with Norm Hewitt and co rather than Cullen!
 
Man Cullen's power to weight ratio was immense. With his pace it's no surprise he would slip tackles so easily.
 
PT session tonight, hitting squats again. Last session I reckon I was a bit down on energy. On holiday now so having a few days to chill and get some sleep has been great.

MN5

My max is ( or maybe was ) 135kg but I'll happily dip reps with 50kg hanging off me but you're right. you and I are the same weight give or take but longer arms make it tough. Ian Jones was apparently a really shit bencher for example. I think Cullen's power to weight was good in the early years of pro rugby but apparently Habana and Montgomery can or could do about 160kg or so.

Paekakboyz

Good session with PT today.
 
I got in pretty early, did a good 40min of warming up, stretching and rolling out. Man I was working on a gnarly IT band knot. Cried like a baby (on the inside!).
 
I got in some warm up sets before my PT arrived. Squat racks were getting snapped up so I figured I should get in. 4-5 sets of 5 at 60kg and 80kg. With some stretching in between sets.
 
Did a mix of heavier box squats 55 and then 55 normal squats at 90kg to finish up.
Box squats were at 120kg, 130kg, 140kg, 150kg, 160kg. No dramas with those weights and some clean sets. Really like how box squats force you to keep the tension on and how the hip drive off the box is really good for the top of your deadlift action.
 
Had the bar moving pretty nicely on the finishing squats. Felt super light so had to really put some force on the bar to drive my chest up into. Didn't go super deep but they were nice and clean. Had a few reps where the bar was flying up at the top of the lift, more practice toward using that bar whip and stretch reflex... or something like that! apologies, went a bit deep on the bro science there.. :whistle:
 
Keen to try out some Olympic lifting in the new year. Rebuilding my squat has pretty much sorted my knee issues, wonder if cleans, presses and overhead stuff might help my shoulder? or fuck it enough for an op! win/win!
 
Aside from putting on some pies this year I'm pretty happy with how training is going. Strength is coming along nicely with bench and squats knocking around PB territory. Deads have been up and down (excuse the pun) with that ab injury earlier in the year and then my shoulder being temperamental. But things seem to be improving again - got my double overhand grip to work on and building up some volume again. Few months work should see things tracking nicely again.
 
Committing, or being committed, to a cleaner way of life in 2016. Eating less crap and easing back on booze. Have worked out I'm a bit of a stress drinker (2015 was a tad hectic!) so keen to dial that back a bit. Plus I've been working hard at the gym and putting on size wasn't a big focus. Getting strong as fuck, yes. But getting super beefcake, not so much. If I can drop back to 105kg I'll be pleased, with a longer term goal of high 90's. Will depend on how much muscle I've put on versus the fat I'm carrying atm.
 
In any case it's been a good year of training, have added another work out bro to my stable too! giddy up! I've got some lifting targets I'm thinking about for end of 2016 so I'll jot those down soon. Plus dipping a toe in that Olympic lifting stuff. A bit worried though, I hear it's a gateway exercise for Crossfit!

MN5

I've enjoyed yours and JKs commitment to your threads. I've been keeping pretty consistent with the working out all year but obviously not in the thread keeping but I do have an A4 pad which is my journal. 2016 for me will see exercising revolving around Deads, Weighted chins, weighted dips, clap push ups, push press, plyometrics jumps etc with the occasional 'surprise' thrown in. Currently weighing around 102kg but that's not too bad. Any more and it gets tough to lift my arms in my suit jacket!

The Silver Fern

Pushing Tin - Paekakboyz Training Log