Pushing Tin - Paekakboyz Training Log
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Bit crook over the weekend but on the whole I've been feeling good body-wise. Getting on board with Sober October with my gym bro. No booze and will be making an effort around fizzy and kai.
Mate has managed to do himself an injury so he took it easy tonight. Meant a shorter session so I took the opportunity to go a little heavy on bench. Did our regular Y and T's - used 4kg DBs today and oath those things get you.
Bench was warm ups of 10 reps at 60kg, 60kg, 80kg. Then 9 at 100kg, 3 at 110kg, then singles at 120kg, 130kg and 140kg. Was a bit hesitant about the jump from 130kg to 140kg but it was easier than expected. Next time things are feeling good I reckon I'll be giving 145-150 a nudge. Keen to hit that 150 mark
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Stink news for my gym bro. he's picked up a soft tissue injury on his hip - not 100% if it's down to heavy lifting or if it's an over-time problem. He's super gutted which sucks. Esp as I know exactly what he's dealing with after my hernia/not hernia issues!!
So I'll be training solo for the next few weeks. But am hooking up workout dates with our circle of friends at the gym. Such a gainz slut haha
Tonight I'm doing legs with one of our bros. Back squats and more of that lovely band work for hip mobility.
Last night was all about pressing. Did my Y and T's then into strict press for wide grip - up to 65kg and a cheeky single at 70kg. Then push pressing from 80kg up to 95kg. Really working on getting focused for these - not the sort of movement you can half-arse, especially when you're bail out plan is to drop the bastard.
Moved to military press - got up to 70kg for sets of 5. Trying to find that sweet spot with weight/volume so I can keep those numbers moving. Ultimately this will transfer into clean and jerk but the ol olympic lifting isn't going to advance much until bubs is a wee bit older.
Mentioned earlier that I'm doing sober October with my mate. Trying out the 12/12 fasting approach as well. So whenever your last meal is in the pm you wait 12 hours to eat the following am. You can have water and some say coffee (black) is ok. But the general rule is not wanting to get your body having to digest or process anything before that 12 hour mark.
Keen to see how that translates to dropping some weight. Have snuck back up to 108-109 and ideally I want to be around the hundy or even high 90's. That would be pretty big for me, don't think I've dropped into double digits since my uni days. Plus it's quite cool to think about what a cut will look like as I'm def stronger/more swole than my younger iterations. lol dat old man strength aye! just need to lose the fat hiding it!!
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Lads did work last night. 10 by 10 on bench where your rest period is the other guy doing his sets. ie sweet fuck all rest!! ha ha I actually got a bit more rest as they guy I was training with was red-lining at rep 8, taking a short pause then knocking out the last two reps in each set.
We did a bit of warm up, set shoulders and had a set at 60kg to get things moving.
First 5 sets were at 80kg, last 5 sets were at 70kg. On reflection I think I could have done 75kg for the last 5, and maybe stuck with 80kg till the 6th or 7th set. But on these volume workouts I like to make sure I hit good reps. Had a wee bit left in the tank at the end and did 25 at 60kg, with another 5 reps after a pause break to finish me off. Was def getting some conditioning done! Biddies are on fire today.
Finished up with KB presses. 2-3 sets, lol can't actually remember, the sign of a good workout!
Will be training back/shoulders solo on Wed, then legs with PT on thursday.
Sober Oct has been going pretty well. Laying off the booze is easy as, although it'll get harder as we see more sunshine. First half of last week I was a bit loose on the 12/12 eating, but since Thursday I've been sticking to it.
Haven't had a V for 6 days which is really bloody good for me - just making an effort to swap it out for more black coffee. Cold turkey never works as I get the caffeine withdrawals hardout.Have also avoided any kind of pasty, which hasn't been so easy. I am a slut for pastries like @MN5 is for his craft beers!!
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
Lads did work last night. 10 by 10 on bench where your rest period is the other guy doing his sets. ie sweet fuck all rest!! ha ha I actually got a bit more rest as they guy I was training with was red-lining at rep 8, taking a short pause then knocking out the last two reps in each set.
We did a bit of warm up, set shoulders and had a set at 60kg to get things moving.
First 5 sets were at 80kg, last 5 sets were at 70kg. On reflection I think I could have done 75kg for the last 5, and maybe stuck with 80kg till the 6th or 7th set. But on these volume workouts I like to make sure I hit good reps. Had a wee bit left in the tank at the end and did 25 at 60kg, with another 5 reps after a pause break to finish me off. Was def getting some conditioning done! Biddies are on fire today.
Finished up with KB presses. 2-3 sets, lol can't actually remember, the sign of a good workout!
Will be training back/shoulders solo on Wed, then legs with PT on thursday.
Sober Oct has been going pretty well. Laying off the booze is easy as, although it'll get harder as we see more sunshine. First half of last week I was a bit loose on the 12/12 eating, but since Thursday I've been sticking to it.
Haven't had a V for 6 days which is really bloody good for me - just making an effort to swap it out for more black coffee. Cold turkey never works as I get the caffeine withdrawals hardout.Have also avoided any kind of pasty, which hasn't been so easy. I am a slut for pastries like @MN5 is for his craft beers!!
I could go the rest of my life and never have a pastrie. But a beer? Fuuuuuuuuuuucccccckkkkkk no
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@mn5 whoa whoa whoa, we are only giving up for Oct!! Not life!! almost had a heart attack there ha ha
I love me a nice beer, but for some reason I can get out of the habit of drinking pretty easy. Which then balances out against how hard it is to change my other bad habits!!
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@mn5 whoa whoa whoa, we are only giving up for Oct!! Not life!! almost had a heart attack there ha ha
I love me a nice beer, but for some reason I can get out of the habit of drinking pretty easy. Which then balances out against how hard it is to change my other bad habits!!
Piss and chippies are my only vices. I don't really have a sweet tooth until I see my boys having Skittles then I get in there !
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@mn5 said in Pushing Tin - Paekakboyz Training Log:
@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@mn5 whoa whoa whoa, we are only giving up for Oct!! Not life!! almost had a heart attack there ha ha
I love me a nice beer, but for some reason I can get out of the habit of drinking pretty easy. Which then balances out against how hard it is to change my other bad habits!!
Piss and chippies are my only vices. I don't really have a sweet tooth until I see my boys having Skittles then I get in there !
Mine is really only the booze. And ice cream. and betting on horses. and perving on hot women. Other than them i am a saint.
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@mariner4life said in Pushing Tin - Paekakboyz Training Log:
@mn5 said in Pushing Tin - Paekakboyz Training Log:
@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@mn5 whoa whoa whoa, we are only giving up for Oct!! Not life!! almost had a heart attack there ha ha
I love me a nice beer, but for some reason I can get out of the habit of drinking pretty easy. Which then balances out against how hard it is to change my other bad habits!!
Piss and chippies are my only vices. I don't really have a sweet tooth until I see my boys having Skittles then I get in there !
Mine is really only the booze. And ice cream. and betting on horses. and perving on hot women. Other than them i am a saint.
Yes. Add rooting to my list too
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@mn5 said in Pushing Tin - Paekakboyz Training Log:
@mariner4life said in Pushing Tin - Paekakboyz Training Log:
@mn5 said in Pushing Tin - Paekakboyz Training Log:
@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@mn5 whoa whoa whoa, we are only giving up for Oct!! Not life!! almost had a heart attack there ha ha
I love me a nice beer, but for some reason I can get out of the habit of drinking pretty easy. Which then balances out against how hard it is to change my other bad habits!!
Piss and chippies are my only vices. I don't really have a sweet tooth until I see my boys having Skittles then I get in there !
Mine is really only the booze. And ice cream. and betting on horses. and perving on hot women. Other than them i am a saint.
Yes. Add rooting to my list too
if it's the wife, then it doesn't count as a vice, so i am golden.
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@mariner4life yeah it's just if it's other folks wives that has you in vice territory!!
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@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@mariner4life yeah it's just if it's other folks wives that has you in vice territory!!
oh yea, about that...
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@mn5 said in Pushing Tin - Paekakboyz Training Log:
@mariner4life said in Pushing Tin - Paekakboyz Training Log:
@mn5 said in Pushing Tin - Paekakboyz Training Log:
@paekakboyz said in Pushing Tin - Paekakboyz Training Log:
@mn5 whoa whoa whoa, we are only giving up for Oct!! Not life!! almost had a heart attack there ha ha
I love me a nice beer, but for some reason I can get out of the habit of drinking pretty easy. Which then balances out against how hard it is to change my other bad habits!!
Piss and chippies are my only vices. I don't really have a sweet tooth until I see my boys having Skittles then I get in there !
Mine is really only the booze. And ice cream. and betting on horses. and perving on hot women. Other than them i am a saint.
Yes. Add rooting to my list too
The apps are the problem. That shit is addictive.
My vice is nachos. Oh man.
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Dude, I hear you about nachos! nom fucking nom.
Legs tonight, but my left knee was a bit yippy so I stuck to some lighter weights and a bunch of KB squats. Got a good dose of mobility in though, so that was good.
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Chest day with some shoulders/back.
Y and T's then set shoulders.
Bench press next up. Warm up sets of 10 at 60kg, 60kg, and 80kg. Then working sets at 100kg of 10, 8, 10, 10, 8.
Wide grip pressing. Sets of 6 at 30kg, 30kg, 40kg, 50kg and 60kg. Then push press, sets of 6 at 70kg, 80kg, 80kg.
Finished off with two sets of 15 goblet squats, 32kg KB. -
PT a session last night. Have found the new mobility stuff we are doing on back squats is making me feel a bit looser during the squat movement. It's one thing to have more ROM, but you've got to keep active and engaged otherwise it doesn't do you much good.
Spent last night doing 5 by 5's at low weight. But with different tempo and squat speed.
First two rounds were with 60kg
5 by 5 with 3 sec downward movement, 3 sec count in the hole, then up as fast as possible
5 by 5 with fast (but controlled - no bounce) downward and fast up. Almost turned into jump squats as 60kg is cake lol.Then we started at 80kg for the final 5 by 5 at a normal 'crisp' pace - working up to 115kg for the last set. Amazing how much value you can get out of working with lower weight.
Had a mean leg pump and man I can feel it today! Always good to get that reminder that lighter work, really concentrating on mint form etc, gives you big value.
Two weeks or so into Oct and pretty confident I've dropped 1-2kg - as long as I see that trend continuing I'll be well happy.
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Oops missed a few workouts. Had a light week last week as the wahines in the household have been unwell.
Had a good upper body session tonight though. Worked on my pacing, especially bench press.
Did some Y and T's, then set shoulders.
Bench warm up was sets of 10 at 60kg, 60kg, 80kg, 90kg. Then 8 at 100kg. Working sets was 5 by 5 at 110kg. Felt a bit rusty as I did skip bench last week. @JK I even got some tips from Don Stuff to help with set up and leg position.
Next up was some strict and push wide grip pressing. Sets of 6 at 30kg, 40kg, 50kg and 60kg. Then push press sets of 5 at 80kg, 80kg, 80kg.
Finished with standing one arm KB press. Sets of 6 each arm with 14kg KB and 16kg KB. -
Mint workout last night. Following on from a really good PT leg session last Thursday. Putting more emphasis on some new mobility stuff for squats, which is helping fine tune things.
Did overheads last night for the first time this year (I think!). Felt really solid and took it easy weight-wise. With OHS I always do repeat sets at the same weight before increasing it. Helps me to get locked in and feel confident about upping the weight.
Last night was 2 sets of 5 reps at bar, 30kg, 40kg and then 50kg. All that work with our pressing has paid off big time. The focus was getting into the groove and remembering my cues throughout the lift. Knees break first, keep pushing the bar, activating via wrists etc. But I was stoked with how well it went. Smooth and the weight was cake
Celebrated further with some pause squats. Worked through 60-80kg for several sets then did 3 sets of 5 reps at 100kg with a 3-4 sec pause. I love doing back squats after OHS as they really get you moving nicely. Was also super cool to see one of my gym bro's hitting a new 1RM on back squat. 170kg ass to grass (like cheek to calves!) at 95kg bodyweight. He's a weapon and we both see the same PT. Reckon he had 175kg in him but he's good at following his programming so he'll chase that later in the year.
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Good wee hit out last night. Training arms with my bro tonight and I wasn't sure what else he'd be able to do with his niggly hip injury. Poor sucker had a tooth pulled yesterday too! never rains it pours aye!
Did some shoulder and lat mobility work to warm up. Y and T rows. Then set shoulders for some bench work.
Have been trying a new set up on bench and it's taking a while to bed in. Haven't quite found my strongest position and it's tricky as I'm working on bar path. That's hard to monitor during your lift. May have to record it to really see what's going on.
Warmed up with sets of 10 at 60, 60, 80. Then did 4 sets of 7 at 100kg. Def felt fatigued from the overhead work on Monday. But it's runs on the board!
Military press next - kept this light, worked up to 50kg for sets of 6.
Standing KB press - two sets of 8 each arm
Finished with a single set of KB goblet squats. 30 reps with a 32kg KB - the last 5 reps were spicy!!Sitting around 107kg at the moment. Have kept sober Oct going, and have made some other pretty significant lifestyle changes since late Oct that have been paying off big time. Just starting to see that pay off now which is really cool. Clothes starting to get a wee bit looser around the hips etc. Aiming to hit 104-105 by end of Nov, keeping it very much realistic. Want to get as close to 100kg as I can by Xmas - but very happy with how things are progressing.