Pushing Tin - Paekakboyz Training Log
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<p>Chest session and a bit of core.</p>
<p> </p>
<p>Stretched pecs, shoulders etc.</p>
<p>BB bench</p>
<p>608, 1005, 1005, 1005, 1005, 1004 - last rep was close, wouldn't have knocked out the 5th. Stoked with how the 55 aspect is trucking - gains to be made for sure!</p>
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<p>Flies</p>
<p>30kg DB 3 sets of 6</p>
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<p>DB pullover</p>
<p>30kg 3 sets of 6</p>
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<p>Cable flies</p>
<p>Setting 9/16. 2 sets of 12</p>
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<p>Planks</p>
<p>390sec</p>
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<p>Legs felt sweet as after the 5*5 fronts. Upper back pretty tired through, those static KB holds fucked me up ha ha</p> -
<p>Quick chest workout last night</p>
<p> </p>
<p>Got to the gym a bit earlier than my mate so took the opportunity to do some stretching.</p>
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<p>DB bench</p>
<p>406, 506, 506, 4010</p>
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<p>DB flies</p>
<p>306, 306, 306</p>
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<p>DB pullovers</p>
<p>306, 306, 306</p>
<p> </p>
<p>Last weekend I'd smacked my knee on a trailer and munted my wrist with a dose of tendinitis from cleaning a filthy oven. Luckily the pain from both has gone - didn't have any grip etc issues with the DBs. Tonight I'm doing 5*5 on front squats plus some core work... going to be a bit more adventurous and sneak the weight up to 100kg. If I can manage 3-4 sets of 5 reps I'll be well stoked. I'll drop back to 90kg if form gets ugly though. Not keen to break my fingers!</p> -
<p>Front squats and core tonight.</p>
<p> </p>
<p>Worked through my stretch routine. Decided I'm going to go to the next yoga class at work, I actually like stretching now. It'll be interesting!</p>
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<p>Front squats - following the 55 approach... or at least my version of it.</p>
<p>60kg6</p>
<p>100kg5 for 5 sets. Was pretty pleased with that effort, last rep of each set was pretty evil, get even a smidge forward and the bar starts to push on your fingers/wrists. Elbows up!! </p>
<p>60kg10 to finish</p>
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<p>BBBT round the worlds</p>
<p>2 sets of 20@20 plate - first set was a breeze, bit more puffing and lactic acid in the second.</p>
<p> </p>
<p>KB Renegade rows</p>
<p>3 sets of 12@18kg KB</p>
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<p>Cable woodchop</p>
<p>2 sets of 12</p>
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<p>Finished with 2*90 sec planks and some stretching. All good</p> -
<p>Back session today. Decided to work upper back and lats - next week it's back to 1010 DLs.</p>
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<p>Close grip pulldown</p>
<p>60kg6, 90kg6, 90kg6, 60kg10</p>
<p> </p>
<p>Seated hammer machine pulldowns. One armed for a bit of variety</p>
<p>608, 706, 608 each arm</p>
<p> </p>
<p>Bent over rows</p>
<p>60kg6, 606</p>
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<p>Single set of bent over T-bar.</p>
<p>repped out at 60kg, 50kg, 40kg, 30kg = knackered.</p> -
<p>Solid chest session today with some core.</p>
<p> </p>
<p>Bit of pec and shoulder stretching before getting down to business.</p>
<p>BB bench</p>
<p>606 then 55 at 100kg. Big improvement this week, barely faded at all through the first 4 sets. The last rep of the last set was tough, but well manageable. Primo! </p>
<p> </p>
<p>DB flies</p>
<p>3 sets of 8@60kg </p>
<p> </p>
<p>DB Pullover</p>
<p>2 sets of 6@36kg, 1 set of 6*30kg</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>usual 2 set of 20@20 plate</p>
<p> </p>
<p>Renegade rows</p>
<p>2 set of 12 with 18kg KBs. Felt my lats on these bad boys, still recovering from Sunday!</p>
<p> </p>
<p>Finished with two 90 sec planks. </p> -
<p>Cool squat session tonight. Trained with a workmate of my weekend training buddy. He's a good dude and is right into ass to the ground form for squats, or just mint form in general. But he's like 6" 6 while I'm a towering 5" 9. Had to set up a rack with the pins at his rack height and the safety arms at my rack height! worked pretty well though, he had to walk his out whereas I could move the bar right out to the ends.</p>
<p> </p>
<p>Stretched and rolled out then<span style="font-size:14px;"> ass to the ground squats...</span></p>
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<p><span style="font-size:14px;">606, 1005, 1105, 1205, 1303, 1403, 1303, 1205, 1005, 1005</span></p>
<p> </p>
<p><span style="font-size:14px;">140kg was pretty sweet. I'll have to have a look back through the thread to see how heavy I've gone on strict form before. Pretty sure it's not far off that weight. </span></p>
<p> </p>
<p><span style="font-size:14px;">BBBT</span></p>
<p><span style="font-size:14px;">2*20@20kg</span></p>
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<p><span style="font-size:14px;">Renegade rows</span></p>
<p><span style="font-size:14px;">3 sets of 12@18kg KB</span></p> -
<p>Gun show today. Biceps and triceps.</p>
<p> </p>
<p>Preacher curls</p>
<p>408, 458, 458, 506, 506, 556 (spotted a bit), 404, 354, 308. Could just feel the biceps ripping! mean as pump after this.</p>
<p> </p>
<p>Standing cable curls</p>
<p>17.510, 22.510, 22.510</p>
<p> </p>
<p>One-arm isolation cable curls</p>
<p>12.510, 17.510</p>
<p> </p>
<p>Close grip bench</p>
<p>6010, 806, 1005, 1005, 100*5</p>
<p> </p>
<p>2 sets of dips till failure</p>
<p>12, 10</p> -
<p>Had a back workout about a week ago. Hurt my wrist from some rsi at work (software release testing, lame.) plus heaps of diddly work with the kitchen install and moving shit about. But it's come right now and we had a mean chest session today.</p>
<p> </p>
<p>Flat bench 55 and then incline bench 55.</p>
<p> </p>
<p>Flat bench</p>
<p>6010 warm up. 1005, 1005, 1105, 1105, 1204 with a spot on the last 2 reps. The 100's were pretty quick and crisp, bit slower on the 110 reps but didn't stall at all. The 120 felt good but from the third rep power just faded - so good to have a spotter!</p>
<p> </p>
<p>Incline bench</p>
<p>605 warm up then 805, 805, 905, 905, 805. We only do these every now and again so it takes a couple of sets to get familiar with the action again. Could feel it through my shoulders a bit, but we didn't push too hard with the weight so no dramas. </p>
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<p>Sunday session planned. Box and Front squats and maybe some arms too. Can't wait.</p> -
<p>wrist pain came back with a vengeance. stink.</p>
<p> </p>
<p>Right wrist is sore as, resting it and even scored a brace from a mate at work. Typing one-handed is super lame!! Hoping it comes right soon. Will do legs on sat just to keep things ticking over </p> -
<p>Cheers guys!</p>
<p> </p>
<p>Did a box squat session yesterday, nothing overly heavy but heaps of reps. Worked from 80kg up to 140kg and back down again. Sets of 6-8 and a real focus on form. I was gagging to do some fronts but my wrist was still a bit sore at that stage.</p>
<p> </p>
<p>We hit flat bench today. Similar to yesterday we just banged out as many sets as possible. </p>
<p> </p>
<p>60kg warm up</p>
<p>806, <span style="font-size:14px;">906, </span><span style="font-size:14px;">1006, </span><span style="font-size:14px;">1104, </span><span style="font-size:14px;">1203 (stoked!), </span><span style="font-size:14px;">1104, </span><span style="font-size:14px;">1006, 908, 60*20 Had a mean pump afterwards and my wrist was sweet as. I've been stretching it out as I'm hoping it'll be good for front squats sometime soon!</span></p> -
<p>Had tues-fri off work, taking some leave I had owed. Puttered about the house, tidying up a few reno bits and pieces. Had a break from the gym and to give my wrist a bit more rest.</p>
<p> </p>
<p>But back into it today with heavy box squats. Wrist is almost ready to hit fronts again too which is primo. Aiming for Tuesday or Wednesday.</p>
<p> </p>
<p>Rolled out and stretched then did a <span style="font-size:14px;">couple of warm up sets at 60kg. Got a low box so we were both getting below parallel.</span></p>
<p> </p>
<p>Started at 80kg and worked up in 10kg increments. Sets of 6 reps at 80, 90, 100, 110, 120, 130. Then I dropped down to 4 reps for 140, 150, and then doubles for 160, 170, 180. I was feeling pretty good so I had a nudge at 190, got a nice clean rep so I was happy with that.. My mate is topping out around 140 at the moment. But he's still working on flexibility and doing more leg work. </p>
<p> </p>
<p>Will be pleased to be hitting 200 again regularly. Have a longer-term goal of 140-150 on front squat too. I've managed 125 but that was right on my limit and pretty ugly. More core and flexibility work needed to leg the legs to the pushing!</p> -
<p>Joined the herd and hit chest today. Have been feeling strong on the back of those squats which is cool.</p>
<p> </p>
<p>BB bench</p>
<p>60kg8 warm up</p>
<p><span style="font-size:14px;">55 @100kg. Really working on body position, gripping the bar hard and controlling the lift (up and down). Only take 1-2min between each set so I don't get to fully reload. The last rep on the last set was a bit tough but no fear of not finishing my set!</span></p>
<p> </p>
<p>DB flies</p>
<p>3 sets of 6@ 30kg, will try 32's next time round</p>
<p> </p>
<p>DB pullovers</p>
<p>3 sets of 6@36kg. </p>
<p> </p>
<p>BBBT round the worlds</p>
<p>2*20@20kg</p>
<p> </p>
<p>Renegade rows</p>
<p>3 sets of 12@18kg KBs. Another one I'm going to increase weight on soon</p>
<p> </p>
<p>Cable flies</p>
<p>2 sets till failure @9/16 setting</p>
<p> </p>
<p>Cable woodchops</p>
<p>2 sets till failure (each side) @12/16 setting</p> -
<p>Mental day at work called for some front squats!! </p>
<p> </p>
<p>Did a heap of stretching beforehand. Especially wrists, shoulders and triceps. Still felt pretty tight from pullovers on chest day. Wrist was all good but did get a big niggly during the workout but more stretching sorted that.</p>
<p> </p>
<p>60kg warm up. Two sets of 6. I'd been planning on 55@90kg but changed things up when my form was getting ragged.</p>
<p> </p>
<p>Then 806, 905, 905, 905 started to fade a bit here. 903 then 1001. Dropped back to 804 to finish. Couldn't get my elbows as high as usual so more stretching and practice on the cards. I knew that'd be the case and was pretty happy that the 100 lift was clean. Strength to lift is there, just need to keep working on that form.</p>
<p> </p>
<p>Finished up with some military press</p>
<p>40kg6, 506, 606, 408</p> -
<p>sorry dK, I saw your post and totally forgot to respond!</p>
</p>
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<p>Luckily I hit fronts squats again tonight.</p>
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<p>For wrists I push my fingers back against the top of my forearm - pushing as hard as you can manage without too much pain. I feel it at the base of my wrist (the tendons on the underside). You can do that standing with your fingers against the bar...</p>
<p> </p>
<p>I also stretch through my triceps so I can work on getting high elbows. I think my lat/shoulder/tricep areas are less flexible than my wrists. Keeping elbows up forces you upright and helps you keep the bar over your feet. This video is really good at walking you through stretches and the form for fronts - a good watch imo</p>
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<p>
<p> </p>
<p>Tonight's workout was...</p>
<p>Stretching and rolling out.</p>
<p> </p>
<p>60kg6, 606, 806 warm-up. Then 905, 905, 904 (rack position slipped), 905, 905, 1003 then 606</p>
<p> </p>
<p>Snuck in a couple of sets at 60 for back squat and then a set of 6 at 100.</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>2 sets of 20@20kg plate</p>
<p> </p>
<p>Renegade rows. Went up in weight without any issues on these</p>
<p>3 sets of 12@20kg KBs</p>
<p> </p>
<p>Finished with 2 sets of cable woodchops, just to feel that burn in the core.</p> -
<p>Had a good sat front squat session.</p>
<p> </p>
<p>Lots of sets and worked up to 120. Had a crack at 130 (once we put the railings up!) but it wasn't a goer.</p>
<p> </p>
<p>Did chest tonight, short and sharp.</p>
<p> </p>
<p>Flat bench</p>
<p>6012, 1005 for 5 sets. Definitely feeling improvement. Back to dumbbells for next chest session though, had a wee break with them and don't want to lose dem gains!</p>
<p> </p>
<p>DB flies</p>
<p>34kg6, 34kg6, 34kg6</p>
<p> </p>
<p>DB Pull overs</p>
<p>406, 406, 366</p>
<p> </p>
<p>BBBT's</p>
<p>2 sets 20@20.</p>