Pushing Tin - Paekakboyz Training Log

Paekakboyz

Good workout. Deadlifts 680,100,100 (supersets with this ripper ab exercise). Concentrated hard out on form and driving through the heels and hips. Felt like I could have upped it a bit more but steady as she goes is the mantra at the moment. Increased weight on cable chop and bench. 690,90, 90 with supersets on a standing row @55kg. Really enjoying the new range of motion, having the bar just touch your chest/shirt at its lowest really stretches your chest. Certainly felt superior to the fulla on the bench next to me who barely lowered the bar! 
 
Amping to hit the gym on wed now

Paekakboyz

Mint session. A bit surreal to be working out and watching the earthquake news on the tvs. Box squats went well, increased to 100, 110, 110*6. Knees felt fine and I reckon I could be pushing up to 120 or so next workout. Getting the form nicely sorted now. Wondering if the 'bigger exercises' i.e. squats, deadlifts etc are actually bulking me up a tad. Hovering around 98-99 at the moment but puku and love handles are shrinking (slowly!). Guess its about focusing on body shape/fitness/strength rather than just weight. Planning some cardio tomorrow and then another session on sat or sun.

Paekakboyz

Bit of a lower key saturday workout. Had work drinks/kai last night but went easy on the beers and was still home pretty early. Deadlifts felt a bit awkward today... think all the work in the garden over the last week has tired out my lower back. Not exactly pain but I didn't feel as 'strong' as I did in my previous deadlift workout. Bit of a bummer as I was keen to up the weight I was lifting today. Everything else went well, bench was pretty solid. Aiming to be benching a hundred (3 sets of 6 reps, touching chest) within the next month or so. 
 
Got a bit of work around the house this weekend, gym on Monday evening. Probably should get my act together and do some cardio tomorrow too.

Paekakboyz

Smashed it bro, squats were real good tonight. Warm up of 6100 then 6120, 6*120. Could def go heavier if I was going for 1-2 reps. I superset the squats with a nasty bridge ab workout so that probably takes a bit of the edge off. Also seeing improvement in shoulders and triceps. Was struggling with the current weights a few weeks ago but starting to build up that endurance now. Next couple of weeks should be good. Cranked out 25min on the cross trainer when I got home as well. Its a nice finish to the workout.

Paekakboyz

good workouts back to back now. Still can't see how my deadlifts will ever catch or surpass my squats though. I'm still new to them so I guess so it'll probably take a bit of time. Planning to see my PT pretty soon just to brush up on technique etc. 
 
However in saying that I did increase to 1006, 1106, 1106 tonight. MN5's 190kg lift isn't even on my radar! barely in my solar system at the moment ha ha Will have to see how quickly the weight increases as I get more confident. 
Upped weight on bench and the standing row. 3 supersets of 956 bench then 60*8 standing row. Getting pretty close to knocking out a hundy on bench which will be primo. Will have to have another crack at my max lift sometime soon - not sure if I'll try that with the squats or DL just yet though! 
 
Cardio session planned for Friday morning - got to keep the evening free for sport! Saders game plus the black craps... reckon that Ireland win might be making them a tad nervous lol

Paekakboyz

Ouch, walking carefully today! not actually in pain but definite fatigue in lower back and forearms(!?) guess that comes from the grip strength? no off colour comments thanks! 
 
Hoping it passes so I'm good to go for a session tomorrow!

Voltron

Sounds like i better lift my game or you'll beat me 100 on the bench. I feel like there could be a race coming...............

Paekakboyz

[quote name='Voltron']Sounds like i better lift my game or you'll beat me 100 on the bench. I feel like there could be a race coming...............[/QUOTE] 
 
ha ha, I could be a mean bugger and drop reps and get there next session! did max press a couple of months ago and knocked out 120kg for 1 (hmm or maybe 2?). But I reckon the real test is actually being able to complete a decent set of reps at X weight. In other words I'm keen bro! What sort of reps are you doing for bench? I'm at 3 sets of 6 with the bar having to touch the chest. No particular timing for the up and down motion though, just lowered then power up. 
 
Actually it'd be choice to keep track of how we are going on our deads, squats and bench. Have to admit I miss training with a mate - always a good time to shoot da shit and have a laugh.

Voltron

Well you're way ahead of me on 1 rep max, mine is 107.5. 
 
My normal workout is 3 sets of 5, my best 95kg but my last workout was 5, 5 and 4 at 97.5. So getting close. Although i'm having a break from weights so i might have to drop back to 95 when i start again so i dont expect to hit 100 until early April. 
 
I've been through 2 training partners in the last 12 months. Pluses and minuses i guess. Always easier to get motivated when someone else is with you, and less likely to flag off that last rep when tired. On the other hand it can take up to 2 hours to get through a workout when you're bitching about the Chiefs or Blackcaps between each set!

Voltron

Just looking back at your earlier posts, i think maybe the thing with the deadlifts is you're doing 3 sets the same as all other exercises. Not saying thats wrong if thats your workout plan but i do 3 sets of 5 for squats but only one set of 5 for the top weight on deadlifts. 
 
So my last squat workout was 2 warmup sets (80 x 5 and 110 x 5) then 3 x 5 @ 137.5. On the other hand deadlift was 5 x 100kg, 5 x 120kg, 5 x 140kg and 5 x 160kg. If i were doing 3 x 5 on deadlift it the weight would probably be closer to my squats i reckon.

Paekakboyz

Good workout this morning. Squats felt good but hammies and back were a bit tight from DL's on thursday night. Definite improvement on tricep/bicep supersets. Ready to increase weight as reps are already pretty high. Quite happy with standing shoulder press as well. Not arching my back as much when I fatigue so that's good. 
 
Will be seeing PT next week I think so that should be good. Cardio later today or sunday and back at the gym on Monday is the plan. Nicely set for the weekend!

Paekakboyz

Solid 3 hours in the garden digging out dead tree stumps and ripping out ivy, that shit is fecking awful! Didn't bother getting on the cross trainer afterwards, already done my workout for the day! didn't feel overly sore from gym yesterday so should be able to go hard tomorrow.

Paekakboyz

Tough workout tonight - pushed along at a decent clip and was blowing pretty hard. DL's were ok - feeling stronger but need to work on grip strength. Rest of the exercises are coming along nicely, and I was really happy with bench today. Cardio and some more work in the garden tomorrow night. Have been making an effort to have a solid morning mean, muesli and yoghurt (low sugar) has been the usual. Pick up one of the low sugar ones from the bulk bin... never realised how much sugar some of those cereals had in them! Puku and love handles slowly going. Quite happy with progress overall. Definitely trying for that longer term change rather than shedding it all overnight.

BartMan

hell yeah, I love reading the back labels now of products - we eat so much shit it is not funny!! no wonder we're all turning into fatties.

MN5

[quote name='Paekakboyz']ha ha, I could be a mean bugger and drop reps and get there next session! did max press a couple of months ago and knocked out 120kg for 1 (hmm or maybe 2?). But I reckon the real test is actually being able to complete a decent set of reps at X weight. In other words I'm keen bro! What sort of reps are you doing for bench? I'm at 3 sets of 6 with the bar having to touch the chest. No particular timing for the up and down motion though, just lowered then power up. 
 
Actually it'd be choice to keep track of how we are going on our deads, squats and bench. Have to admit I miss training with a mate - always a good time to shoot da shit and have a laugh.[/QUOTE] 
 
Good work Paekak ! 120kg is the most I've ever done for 1 rep. I've been mixing it up a bit, saw a vid for Rexonas greatest athlete where they smash out 75% of their bodyweight a certain amount of times so thought I'd give it a go, 75% of me is 75kg give or take a kg ( We had a fern challenge at this a year or two back, lets do it again ! ). I've managed to do this 21 times ( best ever although the following week due to having a stomach bug all week only managed 17 Grrrrrr ! ) which I think technically makes my 1 rm about 125kg ( not that I've actually given it a go yet ) Those calculators can get it wrong though..... 
 
As for workout buddies keen readers of my thread ( if there is anyone ) will know that I make it all happen in the garage on my own where the only distraction is the dartboard and avoiding shit strewn all over the ground....If you fuck up and miss that last rep on the bench there is no one to laugh at you but also no one to help get it off your chest, a double edged sword but I've become adept at rolling the bar down, sitting up and dropping it.

Paekakboyz

hmm I'm clocking in at 97kg at the moment so call it 72.5 or so. I saw that one of those series - O'Connor and Slater smashed out that episode! I'm keen as to have a crack at that. Shall we start up a new thread or do you want to dig up the old one? 
 
I hope by the time we have sprogs that I have a home gym of some description - good thing is all the workouts I'm doing currently could be done with pretty minimal home equipment. Bar, bench, and a fair whack of tin to hang on them! the kettlebells are pretty useful too - I reckon they'd be a fair few $$ though. 
 
I've read of the infamous MN5 patented bench exit slither! once your lads are bigger (and less interested in biting dad!!) you can have em spot for you!

MN5

[quote name='Paekakboyz']hmm I'm clocking in at 97kg at the moment so call it 72.5 or so. I saw that one of those series - O'Connor and Slater smashed out that episode! I'm keen as to have a crack at that. Shall we start up a new thread or do you want to dig up the old one? 
 
I hope by the time we have sprogs that I have a home gym of some description - good thing is all the workouts I'm doing currently could be done with pretty minimal home equipment. Bar, bench, and a fair whack of tin to hang on them! the kettlebells are pretty useful too - I reckon they'd be a fair few $$ though. 
 
I've read of the infamous MN5 patented bench exit slither! once your lads are bigger (and less interested in biting dad!!) you can have em spot for you![/QUOTE] 
 
New thread for a new year dude. I'll leave it to you to start. How bout calling it the 1st invitational fern bench press challenge?" 
 
My weight bench was inherited from a flat across the road from my old place years ago, the neighbours basically left a whole bunch of shit up the drive so I was pretty pleased about that. The weights are a combination of rusty old 5kg and 2.5kg ( I even have 0.5kg to throw on the end if I feel like it ) and the big plastic warehouse 20kg ones. 
 
My oldest son occasionally comes out and counts my reps to help keep me honest and has been known to imitate me with some plastic light dumbbells I have in there. I have to be careful though, I don't want him ending up like this..... 
 
[IMG]http://4.bp.blogspot.com/_YaxXnpCqfAI/TTBwMnT6BlI/AAAAAAAALkA/LMJXmVZ7d30/s1600/Richard_Sandrak_05.jpg[/IMG]

Paekakboyz

ha ha I didn't know Arnie got into lifting tin at such an early age! I'll set that thread up now - game on! Meow!

Mokey

[quote name='BartMan']hell yeah, I love reading the back labels now of products - we eat so much shit it is not funny!! no wonder we're all turning into fatties.[/QUOTE] 
 
Hell yeah. I still remember how shocked I was when I found out how much sugar flavoured water has in it, you may as well have a coke! Took a while but trained myself to drink plain water, now mainly drink that and vege juice. Changing your diet a bit can make a big difference, half the time its the foods and drinks you dont even think about that are the biggest problems. I feel so much better now that I've dropped nearly 10kg, dont need blusher for my cheekbones any more. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

Paekakboyz

Yeah I've cut back on the blusher too Mokey ; ) 
 
Except for Stag do's!

The Silver Fern

Pushing Tin - Paekakboyz Training Log