Pushing Tin - Paekakboyz Training Log



  • aw man, we did legs last night and I am sore.

    We've been doing bulgarian split squats with KB's. great for quads and all your stabilisers, but holy shit is nails your hips - just through the stretching and keeping yourself stable through the movement.

    Did multiple super-sets of one legged extensions and hammy curls. Nothing too heavy but heaps of volume.

    Solo session tonight. Thinking it'll be largely pressing and maybe some arms.



  • Missed an update from Monday and Wed. Solid bit of benching on monday - have been hitting 3 sets of 100kg for 10 and throwing in a couple of sets of 2-3 reps in the 110-130kg range. Still chasing that 150 single but not rushing things. Technique is definitely improving as is overall stamina.

    Wed was a bit of legs and some overhead work. Mainly strict pressing with a couple of push press sets at 80kg and 90kg to finish up on. For legs we hit one legged extensions and hammy curls as a super set. About 4 rounds of that cooked my legs. Still dealing with that hip/groin niggle but making some progress with it. I think the bulgarian split squats we'd been doing over the last two weeks had stretched things a bit, but I think that may actually help longer term with mobility etc.

    Tonight I was training solo. So I focused on overhead squats to see how that felt on my hip/groin. wasn't too tapped out from last nights overhead stuff either. Did a good 20min or warming up then was hitting sets of 5 reps with the bar, 30kg (*2), 40kg, 50kg, 60kg, then two sets at 70kg. Threw in some really slow reps on the 60 and 70kg sets. Also included at least one paused rep in each set too. Was feeling really solid and zero issues with my hip/groin. Next week I'll jump through weight increases faster so I don't get too fatigued for the heavier stuff. Keen to be doing 80kg for 3-5 reps and maybe a double at 85-90kg.

    Finished up with 30 KB goblet squats at 32kg. Then two sets of standing one armed KB press at 16kg and 18kg.

    Seem to be sitting around 105 at the moment. Eating well and portion control seems to be doing the trick. Have fallen off the fasting wagon, as I've had earlier starts at work and by 8-8.30 I'm needing to eat. Hoping the niggles settle down so we can add back in our assault bike cardio - had really been enjoying that. Sick puppy ha ha



  • Holy shit I have been extra tired over the last few days. Bubs got outta whack last Sunday and sleep went to shit. Not for her, but def for me!

    But had some really good zzz's last night and hit the gym tonight. Only some light warm ups and bench. Got thurs and fri lined up too.

    Y and Ts. Set shoulders then bench press.
    Sets of 6 at 60kg and 100kg. Then 4 at 110kg. Then 3 by 3 at 120kg. Finished with 30 at 60kg.
    Looking to get up into my working weight range faster. So I avoid burning too much energy early on. Today was the fastest jump I've done and went well.



  • Trained solo tonight. A pretty short rollout and stretch then into overhead squats. Wanted to go heavier so opened with sets of 5 at 40kg, 40kg, 60kg, 70kg. Then 4 at 75kg. Heavy sets were a triple and a double at 80kg.

    Did one set of push press at 90kg and was pretty knackered. Finished with one armed KB press. 8 reps each arm at 16kg and then 18kg.



  • Missed my Monday update. We hit chest and did some arms too. Had a mental day at work so a workout was required - but holy shit I was tapped out. Ended up doing volume at a hundy on bench when the plan had been a 5 by 5 or 3 by 3 at 115-125kg or something. That was never gonna fly. Did some cool cable work for triceps at the end. Was well cooked.

    Tonight was about seeing what sort of load my hip can manage for legs. Still focusing on overheads as those don't seem to aggravate my hip. Although I am missing back squats. Tonight I started on 60kg for overheads - only got as heavy as 75kg but I managed about 6 working sets which was good.

    Finished up with 3 super sets of one leg standing hammy curls with one legged leg extensions. Nothing super heavy and sets of 12 reps each leg. Nice way to get a bit more volume in - and definitely seeing some bulk coming through in my quads.

    Hovering in the 104's at the moment - eating is going well, particularly at home - we are cooking a lot more and my portion control is going well. Also smashing heaps of water as my black coffee intake is pretty high. Gotta keep that H2O cranking otherwise I'm dry as a dry thing.



  • Oooh man. My biddies are cooked as! Big night on bench tonight. We had preworkout for the first time in forever, was pinging hard out lol.

    Y and Ts to warm up. Then 2 rounds of shoulder setting.

    Bench warm up was sets of 5 at 60, 80 and 100. Then 3s at 110 and 120. Then singles at 130, 140 and 145. Almost decided to go for 150 but right shoulder was feeling just a wee bit tender. The 145 was slow but not a grinder, so well happy. Finished with 60 for 35, absolutely cooked!

    Next up was a superset of seated incline hammer press machine, with overhead cable tricep extensions. 3 sets of those 15 reps each. Only 20 on each side of the hammers, and about 2/3rds of the stack for triceps.

    Finished with 4 sets on the pec deck. Volume for days, min 15 reps a set.

    How bout that preworkout aye! Helluva drug ha ha



  • whoa, chest is on fire. Triceps are burning. Meant to do some overheads tonight but don't think that'll be happening. May shift legs to Friday or so some other squat variations tonight instead.

    My gym bro is away for the rest of the week. So it'll be easy to mix things up.



  • And now my hammies are cooked! But my hip was totally fine. Some days I swear my body just throws in some twinges to fuck with me!

    Had a good 20min warm up and rolled out some gnarly knots in my quads. Went to dark places lol.

    Was planning on seeing how my hip felt with some back squats. Tried a slightly wider stance, similar to my OHS set up. That seemed to work well. But after my first set at 100kg my left hammy really lit up. Not strained or pulled but clearly doing some work.

    That was a prompt to really work on glute engagement, rest of the movement felt really good. Once things got a bit more deliberate in terms of form my hammy didn't give me any more issues. Did a few sets of ass to grass, and some getting well below parallel, but not quite sitting on my calves. Did 60, 80, then 4-5 sets of 6-8 at 100kg. Then two more sets at 60kg.

    Threw in two sets of military press when I had 60kg on the bar. Two sets of 10 reps, was very happy with that after smashing biddies on Monday.

    Finished with two sets of standing KB press. Sets of 8 with 16kg KB.

    Good workout! hoping I can walk tomorrow, and still keen as for some OHS on Friday. But I'll see how things go with Doms.



  • Had a good chilled out Easter with some indecent eating, tumeke!!

    Got back into things tonight with chest and arms. Had another crack at the pre workout, but only one (heaped) scoop and tonight was all about volume.

    Y and Ts
    Set shoulders

    Flat bench. Well and truly a wide grip convert now. So much better for my shoulders and easier to set up for imo.
    Warm up sets of 6 at 60kg and 80kg. Working sets was 4 sets of 10 @ 100kg. Could have actually been 5 sets, got a bit iffy with the counting there.

    To make matters worse my bro was working up to heavy singles so I swear I had 1min max break in between at least 3 of those sets at a hundy. Needed a light spot on the last rep but aside from that everything was stronk as. Finished with 60kg for 25 and those last 5 utterly killed me. Nothing left in the tank on bench tonight.

    Seated incline hammer press. 20kg each side - 3 sets of 12 then a finisher set of 30 reps.

    Finished with overhead cable extensions with the V handle. Kind of a standing skull crusher variation. 3 sets of 12-15 reps at 2/3rds of the stack. Mad tricep pump by the time that was all done.

    Still sitting around 104-105kg. Have downloaded the fasting App that the lads were talking about in Horoo's thread. Looking to follow the 13 hour fast more regularly, with maybe one relaxed day in the mix. Food portions etc are all going well and the other goal is drinking more water.

    But I'm definitely seeing my body shape changing, even if I've hit a period where the weight isn't coming off quite so quickly. All good with me 🙂



  • Legs tonight. Good workout and no niggles from the bung hip.

    Rolled out and went through the usual stretching routine. Mobility is coming back nicely and squats definitely felt way better today.

    Warmed up with sets of 8 at 60kg x2 and 80kg x2. Then 5 sets of 6-8 at 100kg. Really dialling in form etc. Even threw in a pause set to finish with them. Everything was firing much better than last weeks efforts. Slightly wider stance seems to be helping avoid aggravating that groin niggle. Speed was good and the weight felt pretty easy.

    Finished with our new regular super set of single legged extensions and hammy curls. 3 rounds of 12 reps each leg. Mean pump and a nice bit of volume to end the work out.

    Hit 103kg today! admittedly 103.8kg, but hey it's heading in the right direction!!



  • Man, having one of those days where you just feel stronk as fuck! No pain and no DOMs or anything. We are going to hit some overhead pressing and arms tonight, with a cheeky bit of pre-workout. Cannot wait!!

    Have been on a bit of a tear with my fasting as well - three days in a row of a minimum of hours. Really enjoying the gamification of it via the app - works well for me as a way to decide not to eat that snack once I'm on the fast.



  • Nearly a 2 and half hour workout on Friday. Got out of work early to do some mobility and rehab stuff ahead of a wide grip and military pressing combo. About 20min of rolling out and hitting my pecs with a ball - agony, but really opened things up.

    Only went up to 50kg on the military press and 40kg on wide grip pressing. Sets of 4-10 and nearly did an hours worth of that. Mixed it up with some slower sets and faster, higher volume stuff.

    Then my bro showed up and we hit the pre-workout and did arms for nearly and hour and a half. Shit loads of super sets and a triple set circuit of cables, barbells and dumbells. Pretty much everything was biceps and triceps - insane pump and holy shit I was gassed by the end.

    Arms were trembling last night and the DOMs haven't arrived properly as yet. Kind of worried for sunday/monday!! Back is feel super swole, I think I found a nice balance between weight and volume, plus I did make sure I took a 2min break between sets. That might have been the only thing that saved me!!



  • Short and sweet leg session tonight. Stupid work and deadlines killed my hopes for overhead squats. So it was back squats tonight, guess it's not all bad aye!

    Roll out etc and some good End Game debriefing 🙂

    Then some KB goblet squats and sitting in a deep squat to get moving. Two sets of 5 reps at 60kg and 80kg. Really working on firing the glutes to avoid throwing it all on the hammies etc.

    Working sets were 100kg for 6 of regular reps. Then 5 by 5 of 3 sec pause squats, with a 5 sec pause on the last rep of each set. Staying super tight and chasing that mint form. Got my hombre to check out my bar path and it was pretty much vertical and above my midfoot. Nice to get external feedback that things are tracking nicely.

    Got a slight tingle in the left hammie on my second set, but realised I was hitting the hole too hard (giggity!!) and slowed my downward movement, that did the trick. The hundy felt easy as but the pause adds a nice bit of challenge to stay tight and keep your chest upright in the bottom of the squat.

    Finished up with our standard one leg extensions and hammie curls. 3 sets of each back to back, 12 reps a leg. Mean as pump and nice to get some volume in there.

    Arms tomorrow - will look to get some overheads going next week, or some heavier back squats.


  • Banned

    @Paekakboyz said in Pushing Tin - Paekakboyz Training Log:

    Short and sweet leg session tonight. Stupid work and deadlines killed my hopes for overhead squats. So it was back squats tonight, guess it's not all bad aye!

    Roll out etc and some good End Game debriefing 🙂

    Then some KB goblet squats and sitting in a deep squat to get moving. Two sets of 5 reps at 60kg and 80kg. Really working on firing the glutes to avoid throwing it all on the hammies etc.

    Working sets were 100kg for 6 of regular reps. Then 5 by 5 of 3 sec pause squats, with a 5 sec pause on the last rep of each set. Staying super tight and chasing that mint form. Got my hombre to check out my bar path and it was pretty much vertical and above my midfoot. Nice to get external feedback that things are tracking nicely.

    Got a slight tingle in the left hammie on my second set, but realised I was hitting the hole too hard (giggity!!) and slowed my downward movement, that did the trick. The hundy felt easy as but the pause adds a nice bit of challenge to stay tight and keep your chest upright in the bottom of the squat.

    Finished up with our standard one leg extensions and hammie curls. 3 sets of each back to back, 12 reps a leg. Mean as pump and nice to get some volume in there.

    Arms tomorrow - will look to get some overheads going next week, or some heavier back squats.

    Tempting to hit that hole too hard, but you just have to relax and find a rhythm 😁.

    Great stuff. One leg extensions would be pretty brutal I'd imagine!



  • Agree!! It's ALL about that tempo lol. Oh, and staying toight ha ha

    Legs feel good today - may sneak in some overhead pressing with arms if there is time. Hip is feeling good. I think the slightly wider stance is working nicely, and spacing workouts with more rest time. Also trying not to sit for long periods as I reckon that wasn't doing me any favours.



  • Holy shit we went overboard on arms tonight. Preworkout and down to business.

    Light warm up of three sets of triceps push downs with curls. On cables.
    Then into a triple superset of heavier rope tricep push downs, overhead 20kg BB press to 90 degrees to keep arms loaded, then 21's on cable biceps curl. 4 rounds.

    Then it was overhead triceps extension with BB curls. 3 rounds. Then standing one armed cable curls, 3 sets. Then 2 sets of dips for 13 and 20 reps.

    Finished with BB curl drop set. Did the BB stack from 45kg down to 10kg. Max reps then hit the next weight down. 9 sets in total. Well over 100 reps combined, in less than 5min.

    Arms were blowing up, insane pump.

    Lol, expecting mental Doms but sooo worth it!



  • Big Monday on bench. Tried a new preworkout and it went well. Less stim but plenty of pump!
    Set shoulders and did y and t's.

    Warm up on bench with sets of 6 at 60, 60, 80 and 100kg. Working sets were 3 by 3 at 120kg. Then a single at 130kg. Did a double of our usual burner. 35 reps at 60, then another 28 to finish.

    Seated hammer incline press. 3 sets of 12 at 20, 25 and 30kg each arm
    Then 28 reps with 15kg on. Insane pump through delta. Triceps were still smoked from arms on Friday.



  • Legs, a smidge of back, and some arms last night.

    Usual warm up ahead of back squats. Have been pushed for time, or had brutal chest DOMs, to get any OHS in lately. Next week!!

    Was looking to build back up to a heavier load on squats. Warm up sets of 5 at 60kg, 60kg, 80kg, 100kg. Nice and steady, avoiding any bounce to make sure glutes are firing etc. Did another set of 3 at 120kg then 3 by 3 at 140kg. That felt pretty heavy but wasn't a grind, even the last rep of the third set moved pretty nicely. Would def have a clean 160-165kg single in me, but I won't be chasing a 1RM for a while yet.

    Finished squats with 5 pause squats at 100kg. 3 sec pause for the first 4 reps, then a 5 sec pause to finish.

    Moved to some hammer row to get a wee bit of back in. Worked up from 20kg each side to 40kg over 4 sets. 12 reps each. Then on to arms with cable curls 21's superset with cable overhead tricep extensions. 21 reps (obviously) for the curls, then 15 reps for the extensions.

    Then it was back to legs to finish up. Single leg extensions and standing hammie curls. 3 sets of 12 reps each leg. I am seeing some growth in my legs and clicked a bit that it's related to a mini weight plateau. Getting trimmer and dropping fat, but have been hovering around 104-105 in the last week and a half. Still chasing the hundy but ok with adding muscle as long as the bodyfat % keeps dropping 🙂



  • Awesome mate!



  • Chur JK, even hit my longest fast today. Just over 15 hours. Was gagging for some kai though.

    Man, have had a pretty shit week though. Left one of my gym bags behind last thursday and lost my lifting shoes and roll out peanut thingy. Have checked a couple of times at reception and nothing was found or has been handed in. Pretty shit that someone has likely nicked em. But ultimately only myself to blame. I moved while getting changed as another guy needed to get into a locker. Still filthy on myself aye!

    Bubs was sick this week and coped a dose, so my first hit out was tonight. Basically we just did bench - I was still low on energy but man I needed to lift some tin.

    Y and Ts, set shoulders then into bench. Two sets each at 60kg and 80kg. Then 4 working sets of 100 for 10, then 110 for 5. Finished with our standard 60kg burner - 26 reps and I was gassed as. Definitely lacking that edge and a bit of energy today. But feeling heaps better for getting along to the gym.

    Bubs is at the grandparents on Sat so looking forward to a decent sleep and maybe some fun times 🙂

    So I guess I'll be shoe shopping and picking up a new roll out toy.



  • holy shit guys. I am a right dumb-ass. Found my bloody shoes and mobility gear bag. Under the deck next to our gas bottle. I mowed the lawns in the weekend and the mower is kept nearby. Cruised over and saw the bag and everything clicked into place. The missus had called me last Thursday on my way home to say the gas was running out. It was late and wet and I stopped off to get a new bottle. Replaced it in cellphone torch light and must have missed that I was carrying my shoes with me.

    Ha ha totally fine to fess up though as I've got my shoes and my mojo back!! Legs tonight to celebrate!!



  • Hahah brilliant!!



  • Good wee leg session. Pretty limited warm up in terms of stretching etc.
    Back squats were 5s at 60, 80 and 100kg. Then 2 sets of 5 at 120kg with a final set of 5 at 130kg. That felt plenty heavy tonight, but depth and form was good.
    3 rounds of the one leg extensions and hammy curls to finish up. That was enough after a week off!
    Remembered my bloody shoes too lol.
    Oh, and weighed in at 103.3 today. Really pleased with that. On a 25 day fasting streak and getting more 14+ hour fasts in. It is getting easier and I'm managing to finish eating earlier during the evening. Chee-hooo!!



  • Was cruising to test my bench 1RM tonight, but the weight decided things on the night!

    Warmed up on Y and T's rows. Then set shoulders with 20kg KB.
    Kept the rep range lower for warm ups. Still haven't really settled on the best way to work my way up in weight and balance the priming v fatigue.
    Sets of 5 at 60kg, 80kg and 100kg. Then 3 at 120kg, and singles at 130kg and 140kg. Worked damn hard on that 140kg and managed it without a spot. But it was a grinder for sure. That was the signal that 145+ wasn't happening tonight. Will note we didn't have any pre-workout which I reckon gives a good 5kg bump. Will note my current 1RM of 145kg was without any stim lol.
    Hit 120kg for 3 then right back down to 80kg for 20 reps. That was a nice change up from doing high volume sets at 60kg.

    Was well tapped out by that point, plus we always manage to be pushed for time on chest day... too much bants I reckon. Plus we were being careful to have at least a 1-2min break between our heavy singles.

    103.8kg today on the back of a nearly 15.5hr fast. Haven't really factored how the fasting is impacting strength or energy with training. I am trying to have a decent lunch on training days though - and lighter eating on non-training days.



  • 103kg flat today. Shits getting real boyz!!

    Bit of a medley tonight. Behind the head press, strict and push press. Military press, pull ups and bent over barbell rows. Decent mix of volume and worked up to 80kg on the push press and 70kg for military press. All sets of 6-8 reps and we hit around 5-6 sets per exercise.

    Used a band for the pull ups but was happy with how much easier they felt. Nice not to be hauling that extra 10kg or so around 🙂



  • @Paekakboyz said in Pushing Tin - Paekakboyz Training Log:

    103kg flat today. Shits getting real boyz!!

    Bit of a medley tonight. Behind the head press, strict and push press. Military press, pull ups and bent over barbell rows. Decent mix of volume and worked up to 80kg on the push press and 70kg for military press. All sets of 6-8 reps and we hit around 5-6 sets per exercise.

    Used a band for the pull ups but was happy with how much easier they felt. Nice not to be hauling that extra 10kg or so around 🙂

    Don't go out on a windy day skinny boy 😉



  • @MN5 don't worry about me bro, still thicc as ha ha



  • Just aiming to be Trim-Thicc!!



  • Solid bench session tonight. Knackered after ms 2.5 spent all weekend a bit crook and pushing boundaries... and buttons!

    We got a bit more organised tonight, and hit some pre-workout to get a bit more tempo going. Certainly did the trick!!
    Y and Ts then set shoulders
    Bench warm up of sets of 8 at 60kg and 80kg. Then a set of 5 at 100kg and into 3 by 3, or actually 2 by 4 then a final set of 3. At 120kg, 125kg and 130kg. Then a burner set, but heavier than we normally go. 90kg for 20, with a light spot on 19 and a heavier spot on the last rep. Was well and truly done by then.

    Incline BB bench next. Set of 40kg for 12 to get the movement warmed up. Then 3 sets of 12-15 with 60kg. Nice wee change to our usual incline work on a machine.

    Next up was a superset of tricep cable overhead extensions and cable curls with the rope handle thingy. Sets of 15 reps each exercise - 3 times through. The pump was getting serious by this point!

    Finished up with ezibar curls and DB tricep extensions. 45kg on the curls (inc bar) and 24kg DB for the triceps. Sets of 12 on the triceps and the curls were 10, 10 then a spotted set of 18 to finish. Died on that last set of curls - my stumpy arms mean I have a pretty close grip set up on the ezibar.

    Toasted after all of that. But stoked with the work we got in as Monday often tends to be a brief workout.

    Knocking around 103 today as well. Which was good as we pretty much had a treat weekend lol. But I did watch my portions and stuck to my fast. Probably owed myself a couple of days of a surplus!!



  • oooh everything hurts today. Tomorrow is gonna be dicey!! Lucky it's leg day.


  • Banned

    @Paekakboyz said in Pushing Tin - Paekakboyz Training Log:

    oooh everything hurts today. Tomorrow is gonna be dicey!! Lucky it's leg day.

    That's what you want Mate 👍.



  • 90kg for 20 after all that ? Thats some serious UBS.

    Best bencher on the fern methinks !!!



  • @MN5 pre-workout is a helluva drug lol

    I will accept my Weetbix medal though! Bench has been coming along really well since we transitioned to wide grip. Gotta keep working on that old man strength!



  • Good leg session tonight. Back squats and our usual extensions and hammy curl super set.
    Took a bit more time to stretch today, things felt a bit smoother which was good.

    Warm up sets of 6 at 60kg, 80kg, then 5's at 100kg and 120kg. Two sets of 3 at 140kg, really smooth and zero bounce to make sure I was in control. That seems to be helping me avoid any further hip flare ups. Finished up with a 100kg pause squat set. 4 reps with a 3 sec pause then a 5 sec pause on the last rep.

    3 sets of 15 reps each leg on the extensions and hammy curls. Same weight but felt like I had a few extra reps in the tank as overall load on squats wasn't that bad.

    103.6 today. Have been sitting in the 103's over the last week to 10 days. Thinking I'm going to start mixing up my fasting a bit more. Sticking with the 13 hour window on training days, but going for 15 hours + on my off days. Had a target of 100kg by 14th June, which probably isn't impossible 🙂



  • Good Friday workout. Bro was on leave today so it was a solo session.

    Mobility and rolling out. Hitting my T-spine and biddies and lats. To get that sweet overhead set up.

    Warm up of a couple of sets of back squats at 60kg. Then into overhead squats. 50, 60, 60, 70 for 5 reps each. With a really slow and measured rep in each set. Then two sets of 4 at 80kg. Finished with 6 at 60kg as a deload.

    Did two sets of pause back squats at 60kg and 100kg. Then into some military strict pressing. Sets of 6 at 50kg, 60kg, 60kg and 70kg. Then 3 slooow reps at 75kg. Back and shoulders were well cooked by then

    Finished with standing KB press. 6 reps each arm with 16kg and 18kg KBs. Then a 30sec static waiters carry with 20kg KB.

    Phew! Nice finish to the week.



  • smashed chest tonight. Had one of our gym bros join us. He brings the noise and often has some new sneaky workouts to try.

    Y and T's - set shoulders etc
    Flat bench. Warm ups of 8 reps at 60kg and 80kg. Then sets of 10 at 100kg, 100kg, 90kg, 100kg. Finished up with 80kg for 20, with some light spotting on reps 16-20.
    Incline bench. Sets of 10-12 at 50kg, 70kg and 60kg. Loving this, especially the impact of having to brace through your torso/core.

    Finished up with a new one from our bro. DB incline flies, where someone provides resistance through about 75% of the range of motion, so you really have to work on the biddie squeeze to complete the rep. Do that till failure then push the DB's together and rep out some close grip triceps. Always focusing on that biddie squeeze.
    2 sets with 12kg DB's. No idea the weight of the resistance, but it was decent!!

    Mad as pump!



  • Legs last night. It went really well - still managing the hip niggle but good form seems to keep that particular issue at bay.

    But holy shit we were all rocking mad DOMs from the chest workout. Those resistence flies are still hurting.

    Rolled out - did a lot on my IT bands - tight as and something to keep hitting. Getting them loosened up helps my knee tracking a lot. Stretches and my usual upper back stuff too.

    Back squats and some goblet squats then our superset of one legged extensions and hammy curls.

    Back squats were sets of 6 at 60kg, 60kg, 80kg, 100kg, 120kg. Then 3 by 3 at 140kg. Then 15 KB goblet squats with 32kg KB followed immediately by 5 100kg squats. Then a final set of 5 pause squats at 100kg. That tapped me out nicely.

    Did have a slight niggle on one rep at 140kg but I think I got a bit loose rather than it being anything major. Avoiding any heavier doubles or singles until I'm hitting 140kg for 5 for several sets.

    Moved to the extension and hammy curls afterwards. Legs were super pumped!

    Still rocking the mid 103kg's but still trending downward. Not going to beat myself up for not hitting 100kg by the 14th, super motivated to break into the 101-102kg range. That'd be a massive win.



  • Solid work on the biddies last night. Pressed for time as we both worked late and my missus has been unwell. One of those days where just getting to the gym is a win!

    Y and T's. Set shoulders. Warm ups on flat bench at 60kg for 8, then 80kg for 6. Working sets were 100 for 10, 110 for 8, 120 for 5, 100 for 10.
    Then incline bench - loving this at the moment. Sets of 12 at 60kg, 70kg and 80kg. Just getting used to how to really apply power when fatiguing, so you don't take it that rep too far and drop the thing on your head.

    Incline DB flies with 22kg DBs - 3 sets of 12 with heaps of emphasis on staying tight and getting the biddie squeeze at the top of the rep. Apparently (incoming broscience) you create more constant tension if you don't touch the DBs at the top, keep then a few inches apart and you keep the tension on throughout.

    Hoping to get along for overhead squats tonight. Mate is away for the rest of the week so I can mix and match a bit.

    Oh and the biggest news is I hit 102kg yesterday. Somewhere between 102.1-102.9 but hey it was the first time in a decade I've seen 102 on the scales.


  • Banned

    @Paekakboyz said in Pushing Tin - Paekakboyz Training Log:

    Solid work on the biddies last night. Pressed for time as we both worked late and my missus has been unwell. One of those days where just getting to the gym is a win!

    Y and T's. Set shoulders. Warm ups on flat bench at 60kg for 8, then 80kg for 6. Working sets were 100 for 10, 110 for 8, 120 for 5, 100 for 10.
    Then incline bench - loving this at the moment. Sets of 12 at 60kg, 70kg and 80kg. Just getting used to how to really apply power when fatiguing, so you don't take it that rep too far and drop the thing on your head.

    Incline DB flies with 22kg DBs - 3 sets of 12 with heaps of emphasis on staying tight and getting the biddie squeeze at the top of the rep. Apparently (incoming broscience) you create more constant tension if you don't touch the DBs at the top, keep then a few inches apart and you keep the tension on throughout.

    Hoping to get along for overhead squats tonight. Mate is away for the rest of the week so I can mix and match a bit.

    Oh and the biggest news is I hit 102kg yesterday. Somewhere between 102.1-102.9 but hey it was the first time in a decade I've seen 102 on the scales.

    Mate, how did you not open a vein when you had the hernia scare? A dude who lifts tin like that should not be prevented to do what he was born to do. Be like a caged lion. Great stuff on the weight. Is the weight loss having any effect on your overall strength?



  • It was tough bro. Really sucked not being able to train legs, and tweak some upper body stuff where it aggravated the strain/injury. Did let me improve a lot on bench technique but still quite a ways off my target numbers for back and overhead squat.

    But general strength is good and probably going up slowly. Interested to see what our expanded chest programme does for overhead stuff. Seem to be maintaining bench numbers so far, but I think that's partly due to the extra arm and accessory stuff we've been doing.

    Did do legs and some shoulders on Friday. But my hip was a bit tired and I was tight af after all the incline bench etc. Took about 4 sets of OHS to get into any kind of groove. Only worked up to 60kg and that was a bit of a battle. Did add in some sets of pressing at 60kg for 10-12 and some standing KB pressing.


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