Pushing Tin - Paekakboyz Training Log
-
<p>He is 106kg though!! I was glad I'd dropped a few KGs before we did this workout!</p>
-
<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">
<div>
<p> :think: ( shakes head in a disappointed manner )</p>
</div>
</blockquote>
<p> </p>
<p>Nothing wrong with straps mate. I'm sure they weren't doing pullups to work their grips!</p>
<p> </p>
<p> </p>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p>Bench</p>
<p>40kg8, 504, 504, 405, 368, 328</p>
<p> </p>
<p>Flies</p>
<p>4 sets of 10 at about 3/4 of the stack</p>
<p> </p>
<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">
<div>
<p>Nothing wrong with straps mate. I'm sure they weren't doing pullups to work their grips!</p>
<p> </p>
<p> </p>
<p> </p>
<p>So how are those DOMS?</p>
</div>
</blockquote>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p><a data-ipb='nomediaparse' href=' -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="390520" data-time="1379122637">
'></a></p>
<div>
<p>Jeez you sound like you should grip a few things a bit less...</p>
<p> </p>
<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>
<p> </p>
<p><a data-ipb='nomediaparse' href='
<p> </p>
<p> </p>
<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>
</div>
</blockquote> -
<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>
<p> </p>
<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>
<p> </p>
<p>406, 406, 605, 605, 704, 802, 802, 604</p>
<p> </p>
<p>Did a few back squats at 60, no problems with the knee there.</p>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p>DB bench</p>
<p>408, 4010, 408, 406</p>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p>Front squats </p>
<p>Warm up sets 406, 406. </p>
<p>606, 706, 805, 904, 1002, 1002, 60*8</p>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p>Seated pulldowns in a Hammer Strength machine</p>
<p>608, 705, 608</p>
<p> </p>
<p>Seated row in a Hammer Strength maching</p>
<p>608, 606, 606</p>
<p> </p>
<p>Bent over BB rows</p>
<p>606, 606, 60*6</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="392938" data-time="1380005338">
<div>
<p>Work has been madness so some tin just had to be shifted today!</p>
<p> </p>
<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>
<p> </p>
<p>Front squats </p>
<p>Warm up sets 406, 406. </p>
<p>606, 706, 805, 904, 1002, 1002, 60*8</p>
<p> </p>
<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>
<p> </p>
<p>Did some planks and a few crunch type variations. Good finish and no knee pain either. </p>
</div>
</blockquote>
<p> </p>
<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>
<p> </p>
<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>
-
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="393471" data-time="1380243743">
<div>
<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>
</div>
</blockquote>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p>Righto, bit of kai then time for a mission in the garden - trees to cut down and all that jazz.</p> -
<p>Legs and core today. Knee has been feeling good which is primo. Have been working on a few tweaks to front squat form - not going so deep and avoiding the lower back folding at the bottom of the squat.</p>
<p> </p>
<p>Rolled out and stretched for 10min or so.</p>
<p> </p>
<p>Front squats - not going quite as deep, really noticed the difference - back felt a lot stronger and no issues with my knees. Until my hip flexibility improves (to stay more upright at the bottom of the squat) I won't go as deep.</p>
<p>406, 606, 706, 804, 904, 1003, 1002</p>
<p> </p>
<p>Box squats</p>
<p>10010, 1206, 1306, 1406, 1506, 1604, 1703, 1802, 10015 </p>
<p> </p>
<p>Was stoked with how squats went today. Legs feeling strong! The 170 and 180 squats were good, knees tracked well and felt nice and strong through the lift. Reckon I'm not far off 200kg which has been my max squat to date. But I'd attempt that fresh, without all the front squats beforehand. Safety first yo!</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>20kg plate - two sets of 20</p>
<p> </p>
<p>Renegade rows with 18kg KBs</p>
<p>2 sets of 14</p> -
<p>Back and core workout tonight. Pretty much not breaks in between exercises - was blowing by the end. That counts as cardio aye!!?</p>
<p> </p>
<p>Bent over BB row supersets with Y and T rows</p>
<p>65kg for 8, 6, 6 and 5kg DBs for 6, 6, 6. </p>
<p> </p>
<p>One arm DB bent over row supersets with one arm floor press</p>
<p>40kg DB and 3 sets of 6 reps each arm. Have had a bit of break on these, noticed a big difference on grip strength. Normally that starts to go on the last set of rows. All good today.</p>
<p> </p>
<p>Seated row - close grip</p>
<p>806, 904, 854, 706, 50*6 </p>
<p> </p>
<p>BBBT round the worlds</p>
<p>20kg plate - just one set of 20</p>
<p> </p>
<p>Renegade rows</p>
<p>18kg KBs. 2 sets of 14</p> -
<p>Quick chest workout - felt pretty tapped out today. We are doing arms and shoulders on sat so I wanted to keep some gas in the tank.</p>
<p> </p>
<p>DB bench to start</p>
<p>36kg6, 50kg3, 50kg2.5 - was a bit pissy about my sets at 50kg, just not in the zone today. 42kg6, 42kg6, 366</p>
<p> </p>
<p>BB bench</p>
<p>606, 1004, 808, 808, 60*8 had to bail on the set at a hundy. Not dangerous but had to rack it a bit lower.</p>
<p> </p>
<p>Cable flies</p>
<p>3 sets of 12 at setting 9/14 - have no idea what the weight is on these things.</p>
<p> </p>
<p>Got a mean pump. Reckon the back work last night took the edge off today. Day off tomorrow so I'm gearing up for a long weekend. oh yeah!</p>
