Pushing Tin - Paekakboyz Training Log

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!

Paekakboyz

Chur MN5, you should fire your thread back up bro! Always cool to read about the different types of training people are doing. Good to hear things went well in 2015. Crank it up for 2016 bro, double clap push ups. Next level shit ha ha

Paekakboyz

Deadlift session today, and a few hours of building and knocking about at home.
 
Still could feel that back tweak so took it easy today. 5*5 at 140kg and took a bit of time to warm up. Rolled out and stretched, did a bit of hammy activator work on swiss ball too.
 
Warm ups were sets of 5 at 60, 60, 80, 100 then into the working sets.
 
Caught a bit of sunshine and a couple of beers later in the day. Firing up the bbq now :good:

Paekakboyz

Good bench session before another day in the garden. 
 
BB flat bench.
Sets of 6 at 60kg, 80kg, 100kg to warm up.
 
Working sets were
110kg4, 1202, 130kg1, 140kg1, 150kg1 failed - lost tension on the way down and once it hit my chest I had nothing. 145kg1 with a really light spot. 140kg1 no spot. 120kg4 (PB!) and then 60kg20 to finish. Stoked with the 4120kg, first time I've managed more than 2 reps at that weight. Giddy up!

Paekakboyz

Happy NY!! did box squats yesterday - last workout of 2015.
 
Warmed up through 60kg-120kg sets of 4.
 
5*5 set starting at 140kg then 150kg, 160kg, 160kg, 150kg.
 
Mate almost had the bar slip off his shoulders on one rep. He relaxed his grip when he was going high bar and it slipped off the shelf your upper back creates. Held it with his wrists and arms! Had to strip weight while he was still under the bar. There were people working out either side so he didn't want to drop it.
 
Back session tomorrow so good to kick off 2016 with some lifting. here's to smashing our 2016 training goals yo!

JK

Fark close call! I almost dropped it a few weeks back when lost grip on one side. Managed to landed it back on the rack without anyone noticing

Paekakboyz

<blockquote class="ipsBlockquote" data-author="JK" data-cid="550210" data-time="1451622254">
<div>
Fark close call! I almost dropped it a few weeks back when lost grip on one side. Managed to landed it back on the rack without anyone noticing
</div>
</blockquote>
 
Yeah those close calls really remind you to concentrate, especially when you have no training or practice on dropping weight safely. I know what to do in theory but haven't bailed on lift but had one very, very close call.

Paekakboyz

+3 points for covert re-rack without anyone noticing!!

Paekakboyz

Back workout this morning. Wellington is super still, muggy with fog/low cloud. Sweated like mofo's!!
 
KB waiters carries to start. 2 sets with 18kg then final set with 16kg. Had to chalk up to help with grip. Also did a longer circuit as there were fewer folks at the gym.
 
Close grip seated row
65kg12, 85kg12, 100kg8
 
Close grip lat pull down
60kg12, 70kg12, 85kg8 last 4 reps spotted
 
DB one arm row/press with 40kg DB's. 3 sets of 6 reps each arm.
 
Renegade rows with 28kg KB's. 2 sets of 12 reps.
 
Managed a good pace so snuck a bit of conditioning into today's workout. Got a mean pump through my back and core though.

Paekakboyz

Had a bit of a break due to an unplanned trip to Auckland. But back at work and into my gym schedule again.
 
Trained chest and arms tonight - only had 50min so it was a short and sharp session.
 
Flat BB bench
60kg8, 60kg8 warm up
 
80kg8, 100kg8, 110kg10, 110kg10, 100kg10 then straight into 60kg20 - very pleased with that after a 10 day break. That last superset was evil, 60kg has never felt so heavy!
 
Cable bicep curls and tricep push downs.
Sets of 12 reps at 75%, 85%, 100% of the stack. Really seeing improvement in bench and back workouts since we've been hitting arms more. Gains incoming yo!
 
Wedding anniversary on the 20th and I'll be going dry (booze... ahem) after that for an indefinite period of time. At least one month but likely longer than that. I've got 10kg that I want to drop and booze has been a big part of packing it on. The challenge will be keeping strength track upwards as fat/weight drops off.

Cookie

Good luck with the dry run. Been dry since Jan 1st (not that I'm counting or anything...) initial plan was to stay dry til Jan 17th for the cycle event. Luckily it's on a Sunday so I won't feel the urge to jump straight on the piss when I finish. (Nothing like a few well earned beers, though!) 
I might try to last out the whole of January- I fly out to US on Jan 31st so I can get arseholed on the plane

JK

Cutting the alcohol really does help eh. 
I haven't got dry but cut it back a lot over the last few years, especially those odd one or two I would often have with clients over lunch. Now a Diet Coke gets me pretty excited. 
Drank a bit over Xmas (as you do) and abs just disappeared. Back on the gain train now tho...

The Silver Fern

Pushing Tin - Paekakboyz Training Log