Pushing Tin - Paekakboyz Training Log

Paekakboyz

ha ha, I'll smash it next time bro!! 
 
Man, I was feeling amped through the rest of the weekend, had forgotten how mean dead lifts are. Can almost feel my back getting bigger!! No twinges or DOMs so that is a good sign, plenty of scope to increase volume and hopefully weight.
 
Training is going really well at the moment. I've been making sure I get more sleep (sometimes you just have to say 'No' to the wife guys!) and eating health(ier) just gets easier and easier. Bodyshape continues to change as the fat burns off - down to 95-96ish now and really happy to be maintaining strength, if not getting stronger.
 
Looking good for summer yo!!
 
Chest and arms tonight, legs tomorrow or on Wed. Then we have another DL session planned for Sat. Boom!

Paekakboyz

There wasn't a free bench in sight so I made a last minute switch from chest to legs. Rocked out some box squats and overhead squats. 
 
Stretched and rolled out. 
1006, 1406, 1606, 1703, 1801, 190 failed - I got a a spot from one of the floor PTs on 180 and he was backing me up for 190. Like a good boy scout I'd sorted out the safety arms - easy to fold forward and drop the bar. First fail like that on a squat - true story! But good to know the drill.
 
Listened to my body and dropped the weight down and went for ass to the ground squats. 100kg6, 1206, 1406
 
Overhead squats
Did some stretches with a wooden dowel, again pretty happy with how my flexibility is going. No catching at all when I'm swinging the dowel around.
2 sets of 8 with the wooden dowel.
2 sets of 6 with the bar - a real challenge still, can't get as deep in the squat but it's getting easier to hold the bar overhead.
 
Could feel my hammies near the end, might have been a better idea to still with chest. I'll deal to that 190 next time!

JK

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="397225" data-time="1381686558">
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There wasn't a free bench in sight
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</blockquote>
 
They don't call it bench press mondays for nothing!

Paekakboyz

Chest and core today. Have been neglecting the ol barbell bench so gave that some love today.
 
Bench press
608, 608, 806, 1006, 1004, 1004, 806, 806, 6012
 
DB bench 
406, 405, 404 diminishing returns!! tacked on two sets till failure with 26kg DBs.
 
DB Flies 
266, 266, 266 - went a bit lighter than usual and focused on getting a mean stretch. 
 
DB pullovers
2610, 268, 268
 
Core
Two sets of 20 BBBT round the worlds. 20kg plate
 
Three sets of renegade rows with 18kg KBs. 12 reps. 
 
Legs were a bit sore today. Been a while since they got nailed by deads and squats within a few days of each other. Will have a rest day tomorrow and hit front squats and shoulders on thurs. Then its back to deads on sat. Yeee haaa!

Paekakboyz

Legs day.
 
Spent a good 15min working through stretches and rolling out.
 
Front squats
456, 456, 656, 756, 856, 954, 1054, 856, 656, 654, 65*4 - last two sets were a 3 count down, pause for a 3 count then back up. They ruined me! Really pleased with the volume at higher weight. Flexibility means the bar doesn't slip as often so I can manage more reps when its heavy.
 
Standing KB hold. 32kg in each hand, racked up in a front squat stance. Static hold till failure. Managed 40 or so sec on the first set and just got to 30 sec on the second set. They butcher your upper back. Especially after a front squat session!
 
Finished with standing, one leg, hammy curls. 3 sets of 8 at half the stack. Did the last set as negatives.

JK

That's a lot of fronters mate and some biggies in there too!

Paekakboyz

Deadlifts today.
 
Stretched and rolled out. I've been watching heaps of vids on deadlift form and the triggers. Last week I reckon I was pulling rather than starting with my hips. Also wanted to tense everything before starting the lift, legs, glutes, core, etc. Final part was thinking about driving through the floor rather than lifting the weight up. That helped keep me on my heels today.
 
656, 656, 1054, 1452, 1651, 1651, 1751, 1851 got that familiar glute twinge after this lift. Had a medicine ball with us so I worked on it between sets. I was good to actually isolate where the tweak was - definitely helped to roll it with the medicine ball, failed at 195 then we dropped back down to 1651, 1651, 1454, 1454, 1006, 1006. As soon as the weight drops that twinge seems to go away - the last two sets we went for bar speed. Love how 100kg can feel 'light' after you work back down. Lightweight baby!!
 
Did a couple of sets of wide grip chins after this. Two sets of 6. I was pretty happy with that. Normally my reps drop off really fast after the first set. 
 
The twinge aside I'm really enjoying doing DLs again. They give you a whole body buzz when you are done. The reward for a bit of hard work!

Paekakboyz

Pretty much a full day in the garden over sat/sun. Again I was really happy how I didn't get DOMs etc from the Saturday DL session.
 
Chest tonight, going to hit dumbbells as we are doing traditional bench on Sat. I've got a PT session on Thursday evening so I'm working out what I want to do for that session. Don't want to do legs... maybe a back workout...
 
Got to love this weather (if you are in Wellies). Makes a huge difference to your mood when you know there is life aka daylight after work!

Paekakboyz

Smashed chest today, them went and mowed the lawns. That counts as cardio aye!!?
 
DB bench
368, 368, 426, 504, 505 spotted, 506 spotted, 426, 425, 365. Found I could knock out a few sets but the last couple of reps were brutal on the way back down from 50kg. The reps that take aaaaaaages to get up. 
 
Overhead pullover
368, 368, 366. Gives you such a mean stretch. Reckon it's useful for front squats too. Stretches out your lats, shoulders and triceps.
 
DB flies
326, 326, 32*6. Really try and keep my elbows bent to avoid turning it into a press. 
 
Cable flies
Two sets of 14 at setting 9/16. Just to hit that spot in the middle of your chest. The burny bit!!
 
Good days work.

Paekakboyz

Got smashed by my PT tonight. Said I wanted a mad leg workout which was a mistake. A big mistake!
 
Started with a three exercise superset. 3 sets of
20body weight squats, deep
15m of lunges
Reverse bearcrawl back to start 
 
Thighs were burning after that start. Didn't get any better either!
 
KB swings and back squats superset. Deep squats too, low as I could go.
24kg KB14 and 60kg BB squat12, 
24kg KB14 and 80kg BB squats12 
24kg KB14 and 80kg BB squats12
 
Madness continued with Front squat box step ups and Front squat supersets
6box step ups each leg and 12front squats @40kg
6box step ups each leg and 12front squats @40kg
4box step ups each leg and 8*front squats @40kg
 
That smoked me out. Had to split the last set of front squats into 6 and 2. Smacked my throat with the bar and gagged. Had managed a pretty clean set up until then.
 
Finished with 90 second of KB thrusters @12kg AMRAP. Goal was to just keep going rather than a set number of reps. If you rest you have to rack the KBs on your chest. Stopped twice, with 20sec to go and then with 5 sec. Did squeeze in an final rep after the clock stopped though!
 
Could barely walk down the stairs afterwards. It was a ginger walk back to the car too!! small steps grasshopper ha ha

Paekakboyz

Chest day
 
Incline BB bench - this is a weird one, not that intuitive as to where the bar should come down. Took a full set to get things sorted
608, 706, 806, 903, 902, 705
 
Decline BB bench - quite enjoy the decline bench now, never used it till I started training with my mate. Hits a different spot and doesn't tax your shoulders as bad as incline bench does.
608, 1006, 1104, 1203, 1301, 1401, 1203, 1006, 80*12
 
Came home and spent 4hrs digging out tree stumps on the boundary of our section. Neighbour is helping out to clear a section for a new fence. Should tidy things up nicely.
 
Well knackered now!

JK

Have never ever decline benched..... Must look in to it

Paekakboyz

it's a good compliment to flat bench mate. I like how it doesn't really stress your shoulders so you can load up a bit of weight. Seems the trend is to be able to equal if not lift more than your standard flat bench. 
 
It can take a few sets, and actually putting a bit of weight on, to find that sweet spot. Same experience as starting out on incline bench - it wasn't till I had a decent amount of weight loaded that I worked out the motion. Too light and you swing the bar all over the show! 
 
Legs are still whacked after that PT session. Dang that was evil! But I'm already planning to repeat it :knuppel: Mother always despaired at my lack of common sense ha ha. Really interested to see if I can push myself as hard as the PT did.
 
Fine weather has continued (wind aside) so it's back into the garden today. Will work out the frustration of the Lions falling at the last hurdle... again!

Paekakboyz

yuck - have had a tummy bug for the last 4 days. Has really sucked, I called it one direction cause it was shit... and luckily enough only from one direction!!
 
Feeling a bit better now, dropped nearly 5kg!! but that'll mainly be water rather than fat!
 
 
Have a gym visit planned for sunday but will play it by ear. Back at work today and saturday will be a lazy day I reckon.
 
The trials and tribulations of life aye. Firing on all cylinders one day and firing out yo ass the next! Joy

Paekakboyz

Got back to the gym tonight. Felt heaps better afterwards, but have definitely lost that edge for the moment.
 
Bent over row and Y/T rows superset - 3 sets of
Row 65kg6
Y/T rows 5kg6 
 
DB bent over row and floor press superset - sets of
Row 40kg6 reps each arm
Floor press 40kg6 reps each arm
 
Seated row
856, 856, 65*8

JK

Glad ya made it back to health mate. 
Coming down with a bloody sore throat at the mo. feeling sharp as! Ughhhh

Paekakboyz

gutted bro, the germs are everywhere!! little bastards!
 
Rest up mate, the silly season is about to kick off! 
 
Wed is squat day. Oh yeah baby

Paekakboyz

Used my Superpump pre-workout for the first time in age. Whoa!! on the juice ha ha
 
Rolled out and stretched. 
 
Box squats
606, 1006, 1206, 1406, 1504, 1604, 1404.
 
Removed the box and moved to atg squats. 
1206, 1006, 1006
 
Front squats - didn't really stretch out hands/arms but flexibility is good enough now to get away with that. But it's still much better to stretch, just makes settling into the rack position much smoother.
606, 706, 804, 903, 1001, 1001, 804, 604, 604
 
BBBT round the worlds - smashed these, somehow I have improved my cardio! 
20kg20, 20kg*20
 
Renegade rows
18kg KB's 2 sets of 6 reps each arm. Could feel my legs trembling on the last set.
 
Was really pleased with today's workout. Definitely still short of a gallop after illness but bouncing back fast.

Paekakboyz

Mean chest session with a bit of core and stretching.
 
BB bench press
Bar20, 60kg12, 80kg6, 100kg6, 1101, 1201, then I got a spot for 1302, 1402, 1202, then finished up with 1005, 6012
 
Thought I'd do some DB press just to tap out. Only managed 5 reps at 36kg, all done!
 
Overhead press 
28kg6, 34kg5, 28kg6
 
DB flies 
26kg6, 26kg6
 
Cable flies
2 sets of 12 - half the stack.
 
Rolled out and stretched for 15min or so. Used a foam roller to have a crack at my back. Just a bit of soreness there after back/front squat day.
 
Finished with 2 sets of BBBT round the worlds with a 20 plate.
 
Sweated like a demon, it is starting to get warm in the gym now. Will have to upgrade from gym towel to beach towel! Don't like to be an grubby mofo :i_am_so_happy:

Paekakboyz

Front squats and some core today.
 
Rolled out and stretched. Did quite a bit of work on hands, fingers and triceps. 
 
Fronts
608, 806, 906, 1005, 1103, was feeling pretty good so had a (successful) crack at 120. Stoked at the new PB - even if it was pretty ugly ha ha. Was tempted to have a second crack but decided against it. Worked back down from that point. 1102, 1006, 806, 608, then a set of 4 squats @60 (3 count down) with a 3 count at the bottom to finish.
 
Did two sets of back squats just to keep the hand in. 1006, 100*6.
 
BBBT round the worlds 
3 sets of 20 rotations with 20kg plate. Pretty stoked with the improvement on these. My cardio/endurance is definitely coming along. Barely puffing until the last couple of reps in the first set and managed a third set for the first time ever today.
 
Renegade rows
18kg KBs - 2 sets of 14 reps (7 each arm)
 
Plank
1min 40sec
1min 20sec

The Silver Fern

Pushing Tin - Paekakboyz Training Log