Pushing Tin - Paekakboyz Training Log

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

Paekakboyz

Quick chest workout.
 
Decline
1006, 1203, 1402 (negatives), 1203, 1007
 
Flat bench
1006, 1006, 1006
 
Seated press machine
40kg each side, two sets of 6

Paekakboyz

Dead lifts today.
658, 1056, 1253, 1452, 1652, 1851, 1851, 1651, 1452, 1253, 100*4
 
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.
 
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!!
 
Just had a beer and it tasted goooood!

JK

Hate digging those post holes eh. Hard work alright. Rather do deadlifts

Paekakboyz

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!!
 
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.

Paekakboyz

Chest day.
 
BB bench to warm up
6010, 6010
 
DB bench
368, 406, 506 (spotted), 505 (spotted), 404, 365
 
DB pullovers
286, 286
 
DB flies
266, 266, 26*6
 
Cable flies
9/15 setting. 2 sets of 12
 
BBBT round the worlds
20 reps on the 20 plate. Evil. Upper body was smashed by then.
 
It's getting hot now, sweating like a demon.

Paekakboyz

Ended up doing a box squat session today.
 
Stretched and rolled out.
 
Warm up sets with no box
608, 1006
 
With box
1006, 1206, 1406, 1603, 1402, 1206
 
Without box - atg squats
1006, 1206, 1402, 1004
 
Partway through that last exercise I got caught in back-to-back conversations with two gym mates. So I was super fresh for the 140*2- but more worried that I'd cooled down! Looks like I'll be doing back tomorrow then a break until a workout on Sunday. Will squeeze in some work on the fence if everything goes to plan.

Paekakboyz

Work, building and gym this weekend! delayed software release yesterday meant we got the last three posts in for the fence. Fark, it was hot and mixing concrete is a great workout ha ha.
 
We did chest this morning. Set up a flat bench in the squat rack so your starting position is with the bar right on your chest. Aim is to work on that sticking point and improve bar speed.
 
Warmed up with a couple of sets @60kg. Then...
1006, 1106 (last 2 spotted), 1204 (last 3 spotted), 1104, 1006, 808, 808. The last rep of every set was a negative too - real slow, and really painful!
 
Incline bench
608, 608, 6011 once I get my groove going I'm sweet with these, but always feel a bit gumby on the first few reps.
 
Seated arnie shoulder press
20kg8, 26kg6, 26kg*6
 
Had a mean pump afterwards. Really like this variation to chest day - doesn't tap out your shoulders and hopefully will improve normal bench press results.

Paekakboyz

Finally got around to picking up a pair of weight training shoes. Got them from shoe clinic as they had a section of 'crossfit' type shoes. No bells/whistles aside from some good arch support - but a low heel and it's solid so no compression. Rocking a leg workout tonight so that will be a good test.

Paekakboyz

Shoes are good!! massive difference on back squat and felt nice and solid on the front squats
 
rolled out, stretched
 
Front squats
8 with the bar, 60kg6, 70kg6, 806, 90kg4, 1003, 1101, 804. Last rep at 100 and the 110 rep were pretty rough. I still tip forward a bit at the bottom of the squat. And you don't want your fingers trying to hold all that weight on the bar! Work on hip flexibility continues.
 
Back squats (ATG)
806, 1006, 1006 
 
Was short for time today so that was it.

Paekakboyz

Smashed it today. New PB of 210kg on box squat, stoked!! Those new shoes have made a world of difference for the heavier lifts. No issues with my knees at that weight either, much more stable now so I don't get the wobbles etc. That was the problem in runners, the heel compresses and you move around a bit. If you are squatting in running shoes go get some flats! 
 
Rolled out and stretched for about 10min.
Set up the box, it was a smidge above parallel for both of us. That will be the next step, dropping down to just under parallel instead.
606, 606, 1006, 1104, 1204, 1304, 1404, 1503, 1603, 1701, 1801, 1901, 2001, 2101, 140*4
 
Actually powered up a bit to hard on the 210kg rep. Got the bar to bounce at the top so that was a bit awkward! Getting used to the feeling of compression under the weight will help. When I loaded up it felt farking heavy, that seems to be the mind-game bit for me. The lift was smooth on the way down but too uncontrolled on the way up, which meant the bar bounced at the top. From that experience I reckon 220kg isn't out of the question. Will work on getting that little bit lower before I worry about going past 210kg.
 
Happy man!!

Paekakboyz

oh, and sitting at 95-96kg at the moment too. Trimming down nicely now, current approach is working well. Removing/reducing beer intake would see the fat drop even quicker... but who can resist beer on a sunny day! or during the silly season!

Paekakboyz

Short, sharp chest workout today
 
BB Flat bench
60kg12, 806, 1006, 1006, 1006 - pleased to get through 3 full sets at 100kg. Had been tapering away a bit with volume even though 1RM is still 140-150ish.
 
DB bench
406, 405, 405
 
DB flies
286, 286, 286
 
Overhead pullovers
326, 32*6
 
Cable flies
Setting 9/15 two sets of 12 - nice way to finish, you can really target the squeeze in the middle of the chest
 
BBBT round the world
20 reps @20kg.

Paekakboyz

Another quick workout today. 
 
Rolled out and stretched. Had a quick yarn with Jeremy Thrush too, he was working out at les mills today. Good dude!
 
Front squats with the new shoes, a bit tougher as they have a lower heel. Ankle and hip flexibility - reckon I was a bit tight through the chest from the overhead pullovers. 
606, 606, 804, 804, 704, 604 - threw in a few sets of back squats too.

Paekakboyz

Good saturday session. Legs and a bit of tricep work.
 
Box squats - working technique. Getting lower so we hit just below parallel. Last week were a bit above, so we took a plate off the box to get lower. Sat back onto the box and paused, then drive back up. 
606, 806, 1006, 1206, 1304, 1404, 1404, 1204, 1006
 
3 sets of standing hamstring curls - 45kg? Man, I have no idea how to work out weight on the machines with weight stacks. 
 
Close grip bench - triceps
608, 806, 1004 spotted.
 
Think we are going to hit chest or back tomorrow. Body is feeling good, no niggles or soreness either. Good times!!

Paekakboyz

Ended up doing a solo session today.
 
Y and T rows @5kg superset with bent over row @65kg. 3 sets of 6 reps
Did a good 20min of stretching. Finally found a way to use a foam roller to hit my hip flexors, magic!! totally loosened things up.
Dips. set of 20 and a set of 12
Pull ups. sets of 10 and 8
Cable bicep curls - kneeling. 2 sets of 12@15kg.

Paekakboyz

Had nearly a week off - work has been gnarly so it was perfect timing for a break. Hit box squats on Sunday and back into things tonight.
 
Focus on form and getting just under parallel. Coming along nicely - esp as we aren't going super heavy.
606, 806, 1006, 1106, 1206, 1403, 1206, 1006. Finished with some deeper squats and talked my mate through wall squats. Where you keep your nose and palms in contact with the wall as you squat. He's got good hip flexibility, the bastard! he's got an extensive background in martial arts so no fair ha ha.
 
Back workout tonight - just got news our reno work can kick off on Thursday too - so it'll be demo-o'clock in our household soon!! oh yeah!

JK

Nice one.
 
On a non-lifting related sense, what renos are you guys doing? We've just got our plans back for our renos for next year. Only 3 rooms are staying as they are so we are gonna be moving out for a bit.

Paekakboyz

We have a 1950s state house. 3 bdrm with the lounge and kitchen at opposite ends of the house. Kitchen opens into conservatory and then to the deck. So we are opening up the wall between one bedroom and the kitchen. Current lounge becomes the master bedroom and we end up with an open-plan lounge/kitchen. We are also updating the laundry and turning a covered entrance way (concrete pad, weatherboarded in) into a walk-in pantry. So we are nailing our storage and don't have to have any cabinets on the walls in the kitchen area. The new island and bench-top almost quadruples the amount of bench space we'll have! going to be mint!

The Silver Fern

Pushing Tin - Paekakboyz Training Log