Pushing Tin - Paekakboyz Training Log
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<p>Had a sports massage today. Asked to have my legs worked over and my right knee. Seems my right kneecap is more mobile than the left. Some variations in tightness and flexibility but nothing too major. Reckon I just tweaked something and sitting at work etc just made it a bit worse. Picked up a few tips for my rolling out technique too - go real slooooooow! I can attest that an elbow to the top of your quad is a a tad painful. </p>
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<p>Pull up day tomorrow... can't wait!!</p> -
<p>Boom! 101 wide-grip pull ups today. Didn't use straps and we knocked out more sets than you could shake a stick at. I think we finished up inside of 40min too - didn't give ourselves much of a break in between.</p>
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<p>7 reps to start, then into 5s, and finished with 3s once we got into the 90 rep range. Lots of spotting too - but that became a workout in its own right! </p>
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<p>Finished up with a max effort on the T-bar just to get some bent-over rows in. Had two 20s and four 10's loaded. So it was max reps at 80, 70, 60, 40, then 20kg + the bar. Both of us were farked at the end. But it was a nice explosive finish after the pull up volumes.</p>
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<p>Not looking forward to how my back will feel tomorrow. Weighed in just over 97kg so pretty happy with that. Today's sporting madness (league, rugby etc) means I will be on the beers!!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="389024" data-time="1378515225">
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<p>Boom! 101 wide-grip pull ups today. Didn't use straps and we knocked out more sets than you could shake a stick at. I think we finished up inside of 40min too - didn't give ourselves much of a break in between.</p>
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<p>7 reps to start, then into 5s, and finished with 3s once we got into the 90 rep range. Lots of spotting too - but that became a workout in its own right! </p>
<p> </p>
<p>Finished up with a max effort on the T-bar just to get some bent-over rows in. Had two 20s and four 10's loaded. So it was max reps at 80, 70, 60, 40, then 20kg + the bar. Both of us were farked at the end. But it was a nice explosive finish after the pull up volumes.</p>
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<p>Not looking forward to how my back will feel tomorrow. Weighed in just over 97kg so pretty happy with that. Today's sporting madness (league, rugby etc) means I will be on the beers!!</p>
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<p>Dude you'd better hope the wife can pull the sheets off you tomorrow cos you won't be able to ! brutal effort, well done !</p> -
<p>Great work on the 101! You deserve some beers. :good1:</p>
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<p>Since I'm going to give this a go next week I just want to check details: how wide - shoulder width? Overhand? Full stretch hang between each pull up? Were you doing them quick with body movement or slow with still body?</p>
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<p><span style="font-size:10px;"><em>Spotting? um......</em></span></p> -
<p>I can move... today. Not looking forward to tomorrow though!</p>
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<p>Kea - just outside of shoulder width, overhand grip, and full extension before starting a rep. No swinging or kipping etc. Would not have made it without spotting from my mate though. Would have been able to drop down to 1-3 reps rather than the sets of 5 we were going for. We pretty much alternated without taking too much of a break - so that took it's toll, not much time to recover! definitely some ugly reps in there, but on the whole not too bad.</p>
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<p>And beers were had! now I have a hangover and a sore back ha ha. Perfect excuse to mooch today rather than do chores ha ha</p> -
<p>From behind lol. A push through the lats and to keep you straight up and down rather than swinging. We were using a high suspended from the ceiling so you reach it by standing on a box or jumping up. My mate was using straps so jumping wasn't an option.</p>
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<p>DOMs are getting worse by the minute ha ha, tomorrow will be fun!</p> -
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<p>From behind lol. A push through the lats and to keep you straight up and down rather than swinging. We were using a high suspended from the ceiling so you reach it by standing on a box or jumping up. My mate was using <strong>straps</strong> so jumping wasn't an option.</p>
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<p>DOMs are getting worse by the minute ha ha, tomorrow will be fun!</p>
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<p> :think: ( shakes head in a disappointed manner )</p> -
<p>He is 106kg though!! I was glad I'd dropped a few KGs before we did this workout!</p>
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<p>I'm not looking forward to this tomorrow, Paekakboyz is evil. ;)</p>
<p>I wish I were 82kg, would make it easier.</p>
<p>Went hiking on weekend and used different pull up bars at different places on the mountain. The bars were wider, and slippery, so I was only able to do 12 each set, instead of my usual 15-16. Makes a difference.</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="389516" data-time="1378695074">
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<p> :think: ( shakes head in a disappointed manner )</p>
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<p>Nothing wrong with straps mate. I'm sure they weren't doing pullups to work their grips!</p>
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<p>So how are those DOMS?</p> -
<p>Still sore as bro! Going to go for a walk later rather than hit the weights - will be doing legs/chest on wed and thurs. Then we are doing another back session on sat.</p>
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<p>I tend to avoid straps until I need them as building up my grip strength has been a work-on for me. Pretty pleased that I didn't need them for the pull ups. But it has given me mad sore forearms though!</p>
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<p>Knee feels better so I'll do some bodyweight squats to check it out. Won't be loading any weight until I'm happy it's behaving itself again. </p> -
<p>Reasonably light session today. DB bench and machine flies. Mate had a crook guts so we gapped it early.</p>
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<p>Bench</p>
<p>40kg8, 504, 504, 405, 368, 328</p>
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<p>Flies</p>
<p>4 sets of 10 at about 3/4 of the stack</p>
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<p>Back has finally settled down and while I get a twinge every now and again with the knee it's improving.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="389642" data-time="1378756461">
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<p>Nothing wrong with straps mate. I'm sure they weren't doing pullups to work their grips!</p>
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<p>So how are those DOMS?</p>
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<p>As a keen grip strength enthusiast I must disagree good sir.</p> -
<p>Jeez you sound like you should grip a few things a bit less...</p>
'></a></p>
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<p>But yeah, grip strength is awse. Farmer's carry, pull ups, all that shit. Check this chick out - grip strength 3 times that of the average human. Goes up a wall like a rat up the proverbial drain pipe. Springy as fuck, amazing power:weight.</p>
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<blockquote class="ipsBlockquote" data-author="NTA" data-cid="390520" data-time="1379122637">
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<p>Jeez you sound like you should grip a few things a bit less...</p>
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<p>But yeah, grip strength is awse. Farmer's carry, pull ups, all that shit. Check this chick out - <strong>grip strength 3 times that of the average human</strong>. Goes up a wall like a rat up the proverbial drain pipe. Springy as fuck, amazing power:weight.</p>
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<p><a data-ipb='nomediaparse' href='
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<p>Well, average woman, but still a decent effort for sure. I definitely recommend those with small kids practice fun shit like that at the jungle gym. Hard to do so if you're childless without looking like a pervert....</p>
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<p>Knee had been feeling better so I got in for some front squats tonight. Gym was pretty empty but there was a line up for the racks. Sheesh! stretched and rolled out a bit, probably not as much as I should have though.</p>
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<p>Kept things pretty light overall. Will need a few sessions to work back up again, especially if I'm nursing this knee along.</p>
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<p>406, 406, 605, 605, 704, 802, 802, 604</p>
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<p>Did a few back squats at 60, no problems with the knee there.</p>
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<p>Walking home my knee felt a bit loose just under the kneecap - an odd sensation! but it doesn't seem to cause any legit problems? I have come to the conclusion that knees are dumb aw!</p> -
<p>Knee felt ok today. No gym this weekend so did a quick session after work</p>
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<p>Rolled out and stretched for a good 15min</p>
<p>Box squats</p>
<p>6010, 1006, 1206, 1304, 1006</p>
<p>Deeper squats</p>
<p>1004, 1004 - a couple of times I could feel something in my knee but not pain.. guess something is a bit loose and if I don't get things right it tweaks.</p>
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<p>Bent over rows - fully braced and focusing on bar speed</p>
<p>606, 606, 606</p>
<p>super-setted with</p>
<p>Y and T rows with 4kg DB. 3 sets of 6</p>
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<p>DB bench</p>
<p>408, 4010, 408, 406</p>
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<p>Got a good sweat on and I'm ready for a beer!</p> -
<p>Work has been madness so some tin just had to be shifted today!</p>
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<p>Got a bit chest session planned for sat. So I did some squats today and core work. Probably sneak in some back work on thursday.</p>
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<p>Spent a good 15-20min rolling out and stretching. Really pleased with how my arm/wrist flexibility is going. I can get those high elbows rocking now. That makes a big difference at the bottom of the squat. But it makes the tight hips a bit more of a problem child. I'm squatting deeper but the hip tightness keeps me folding over when the weight gets heavier.</p>
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<p>Front squats </p>
<p>Warm up sets 406, 406. </p>
<p>606, 706, 805, 904, 1002, 1002, 60*8</p>
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<p><span style="font-size:14px;">Was very pleased to knock out a few reps at a hundy. Prior to the sore knee I'd been nudging up toward 105-110. Will need to sort out my hip flexibility before I'm able to add much more weight.</span></p>
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<p>Did some planks and a few crunch type variations. Good finish and no knee pain either. </p>
