Pushing Tin - Paekakboyz Training Log
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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 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> -
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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> -
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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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<p><a data-ipb='nomediaparse' href=' -
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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> -
<p>Chur bro! still plenty of things to work on but cool to be hitting the keg on them. I've worked out that I fold my lower back when I'm at the bottom of the squat - that's what is tipping me forward no matter how high I get my elbows. It's hip flexor flexibility issue that I'll keep working on. I checked out some youtube vids and I've worked out that I don't need to go as deep in my squat. I'll still be getting past parallel but staying a bit higher will keep my back from folding. Will be interesting to see if that lets me lift more.... </p>
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<p>Met up with my mate for a quick back workout last night. We are going to deal to chest on sat so I didn't want to go too hard. I got to the gym early and spent a good 30min stretching and rolling out too.</p>
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<p>Seated pulldowns in a Hammer Strength machine</p>
<p>608, 705, 608</p>
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<p>Seated row in a Hammer Strength maching</p>
<p>608, 606, 606</p>
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<p>Bent over BB rows</p>
<p>606, 606, 60*6</p> -
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<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>
<p> </p>
<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>
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<p>Snap. I finally have been able to get back to more weight after that quad issue, did 100 x 3 for the Front Squat. No pain either, was stoked.</p>
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<p>A damn awkward movement that one, hard to keep the elbows up and away from the knees.</p> -
<p>So you had a thigh issue slowing you down... funny how we all pick up slightly different issues aye. Guess the bigger, whole-body exercises really show you where your weaknesses are. A hundy at your weight is impressive bro, especially for reps - well done!!! </p>
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<p>So you had a thigh issue slowing you down... funny how we all pick up slightly different issues aye. Guess the bigger, whole-body exercises really show you where your weaknesses are. A hundy at your weight is impressive bro, especially for reps - well done!!! </p>
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<p>It was a form thing, I worked it out doing physio. My feet were slightly turned out when I squatted, this was putting stress on the outside of knee and end of the quad. As soon as I pointed my toes a bit straighter and made sure my toes were above my toes (not past my toes) it went away. </p>
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<p>Crazy small difference.</p> -
<p>That is the really cool thing though - I love the mechanics of it all. If something is hurting beyond just fatigue then you can track it back to a form, stability or weakness issue. Really satisfying when you fix it and move on to the next one!</p>
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<p>Chest day today</p>
<p>Floor press - working up to heavier weights to do negatives</p>
<p>6010, 1006, 1204, 1403, 1602, 1203, 1006 - was ok on the 120 but after that it was all negatives.</p>
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<p>Bench press</p>
<p>6010, 8010, 8010, 8010, 6010 - such a difference between floor press and bench. Cool to isolate on floor press, you just can't activate your back so it's all arms and pecs. </p>
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<p>DB overhead pulls</p>
<p>286, 326, 32*6 working on getting as much of a stretch as possible on these. Funnily enough it helps with flexibility for front squats. Opening things up through the lats and outside of the chest.</p>
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<p>Righto, bit of kai then time for a mission in the garden - trees to cut down and all that jazz.</p>
