Pushing Tin - Paekakboyz Training Log
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<p>Deadlifts today.</p>
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<p>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.</p>
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<p>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!!</p>
<p> </p>
<p>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. </p>
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<p>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!</p> -
<p>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.</p>
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<p>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...</p>
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<p>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!</p> -
<p>Smashed chest today, them went and mowed the lawns. That counts as cardio aye!!?</p>
<p> </p>
<p><strong>DB bench</strong></p>
<p>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. </p>
<p> </p>
<p><strong>Overhead pullover</strong></p>
<p>368, 368, 366. Gives you such a mean stretch. Reckon it's useful for front squats too. Stretches out your lats, shoulders and triceps.</p>
<p> </p>
<p><strong>DB flies</strong></p>
<p>326, 326, 32*6. Really try and keep my elbows bent to avoid turning it into a press. </p>
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<p><strong>Cable flies</strong></p>
<p>Two sets of 14 at setting 9/16. Just to hit that spot in the middle of your chest. The burny bit!!</p>
<p> </p>
<p>Good days work. </p> -
<p>Got smashed by my PT tonight. Said I wanted a mad leg workout which was a mistake. A big mistake!</p>
<p> </p>
<p>Started with a three exercise superset. 3 sets of</p>
<p>20body weight squats, deep</p>
<p>15m of lunges</p>
<p>Reverse bearcrawl back to start </p>
<p> </p>
<p>Thighs were burning after that start. Didn't get any better either!</p>
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<p><span style="font-size:14px;">KB swings</span><span style="font-size:14px;"> and back squats </span><span style="font-size:14px;">superset. Deep squats too, low as I could go.</span></p>
<p><span style="font-size:14px;">24kg KB14 and 60kg BB squat12, </span></p>
<p><span style="font-size:14px;">24kg KB14 and 80kg BB squats12 </span></p>
<p><span style="font-size:14px;">24kg KB14 and 80kg BB squats12</span></p>
<p> </p>
<p><span style="font-size:14px;">Madness continued with Front squat box step ups and Front squat supersets</span></p>
<p><span style="font-size:14px;">6box step ups each leg and 12front squats @40kg</span></p>
<p>6box step ups each leg and 12front squats @40kg</p>
<p>4box step ups each leg and 8*front squats @40kg</p>
<p> </p>
<p>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.</p>
<p> </p>
<p>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!</p>
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<p>Could barely walk down the stairs afterwards. It was a ginger walk back to the car too!! small steps grasshopper ha ha </p> -
<p>Chest day</p>
<p> </p>
<p>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</p>
<p>608, 706, 806, 903, 902, 705</p>
<p> </p>
<p>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.</p>
<p>608, 1006, 1104, 1203, 1301, 1401, 1203, 1006, 80*12</p>
<p> </p>
<p>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.</p>
<p> </p>
<p>Well knackered now! </p> -
<p>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. </p>
<p> </p>
<p>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! </p>
<p> </p>
<p>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.</p>
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<p>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! </p> -
<p>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!!</p>
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<p>Feeling a bit better now, dropped nearly 5kg!! but that'll mainly be water rather than fat!</p>
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<p>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.</p>
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<p>The trials and tribulations of life aye. Firing on all cylinders one day and firing out yo ass the next! Joy</p> -
<p>Got back to the gym tonight. Felt heaps better afterwards, but have definitely lost that edge for the moment.</p>
<p> </p>
<p>Bent over row and Y/T rows superset - 3 sets of</p>
<p>Row 65kg6</p>
<p>Y/T rows 5kg6 </p>
<p> </p>
<p>DB bent over row and floor press superset - sets of</p>
<p>Row 40kg6 reps each arm</p>
<p>Floor press 40kg6 reps each arm</p>
<p> </p>
<p>Seated row</p>
<p>856, 856, 65*8</p> -
<p>gutted bro, the germs are everywhere!! little bastards!</p>
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<p>Rest up mate, the silly season is about to kick off! </p>
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<p>Wed is squat day. Oh yeah baby</p> -
<p>Used my Superpump pre-workout for the first time in age. Whoa!! on the juice ha ha</p>
<p> </p>
<p>Rolled out and stretched. </p>
<p> </p>
<p>Box squats</p>
<p>606, 1006, 1206, 1406, 1504, 1604, 1404.</p>
<p> </p>
<p>Removed the box and moved to atg squats. </p>
<p>1206, 1006, 1006</p>
<p> </p>
<p>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.</p>
<p>606, 706, 804, 903, 1001, 1001, 804, 604, 604</p>
<p> </p>
<p>BBBT round the worlds - smashed these, somehow I have improved my cardio! </p>
<p>20kg20, 20kg*20</p>
<p> </p>
<p>Renegade rows</p>
<p>18kg KB's 2 sets of 6 reps each arm. Could feel my legs trembling on the last set.</p>
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<p>Was really pleased with today's workout. Definitely still short of a gallop after illness but bouncing back fast.</p> -
<p>Mean chest session with a bit of core and stretching.</p>
<p> </p>
<p>BB bench press</p>
<p>Bar20, 60kg12, 80kg6, 100kg6, 1101, 1201, then I got a spot for 1302, 1402, 1202, then finished up with 1005, 6012</p>
<p> </p>
<p>Thought I'd do some DB press just to tap out. Only managed 5 reps at 36kg, all done!</p>
<p> </p>
<p>Overhead press </p>
<p>28kg6, 34kg5, 28kg6</p>
<p> </p>
<p>DB flies </p>
<p>26kg6, 26kg6</p>
<p> </p>
<p>Cable flies</p>
<p>2 sets of 12 - half the stack.</p>
<p> </p>
<p>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.</p>
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<p>Finished with 2 sets of BBBT round the worlds with a 20 plate.</p>
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<p>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:</p> -
<p>Front squats and some core today.</p>
<p> </p>
<p>Rolled out and stretched. Did quite a bit of work on hands, fingers and triceps. </p>
<p> </p>
<p>Fronts</p>
<p>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.</p>
<p> </p>
<p>Did two sets of back squats just to keep the hand in. 1006, 100*6.</p>
<p> </p>
<p>BBBT round the worlds </p>
<p>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.</p>
<p> </p>
<p>Renegade rows</p>
<p>18kg KBs - 2 sets of 14 reps (7 each arm)</p>
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<p>Plank</p>
<p>1min 40sec</p>
<p>1min 20sec</p> -
<p>Quick chest workout.</p>
<p> </p>
<p>Decline</p>
<p>1006, 1203, 1402 (negatives), 1203, 1007</p>
<p> </p>
<p>Flat bench</p>
<p>1006, 1006, 1006</p>
<p> </p>
<p>Seated press machine</p>
<p>40kg each side, two sets of 6</p> -
<p>Dead lifts today.</p>
<p>658, 1056, 1253, 1452, 1652, 1851, 1851, 1651, 1452, 1253, 100*4</p>
<p> </p>
<p>Finished with 2 sets of wide grip chins. Real strict form, full hang and no swinging in between reps. 7 reps then 6 reps. Was really happy with that improvement. Normally I'd be fading after 3-4.</p>
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<p>Spent the rest of the day working on a fence with the neighbour. Digging, shifting posts and bags of cement. Nothing like a 800mm hole to stretch the lats!!</p>
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<p>Just had a beer and it tasted goooood! </p> -
<p>ha ha it was sunny last night so went home and dug two more holes. Neighbour had been a good bastard and dug the other one already. So we'll be whacking up the railings and getting ready to finish it up this weekend. I was pretty much doing stiff leg deads when leveraging the dirt out of the hole. What a gym tragic aye!!</p>
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<p>Legs workout tonight - will favour back squats as I'm working the weight back up at the moment. Trickier now that I'm doing more atg squats - would prefer to have a spotter for the heavier lifts. With a box squat it's much easier to bail if needed.</p> -
<p>Chest day.</p>
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<p>BB bench to warm up</p>
<p>6010, 6010</p>
<p> </p>
<p>DB bench</p>
<p>368, 406, 506 (spotted), 505 (spotted), 404, 365</p>
<p> </p>
<p><span style="font-size:14px;">DB pullovers</span></p>
<p>286, 286</p>
<p> </p>
<p>DB flies</p>
<p>266, 266, 26*6</p>
<p> </p>
<p>Cable flies</p>
<p>9/15 setting. 2 sets of 12</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>20 reps on the 20 plate. Evil. Upper body was smashed by then.</p>
<p> </p>
<p>It's getting hot now, sweating like a demon.</p>
