Pushing Tin - Paekakboyz Training Log
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<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>
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<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>
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<p>It's getting hot now, sweating like a demon.</p> -
<p>Ended up doing a box squat session today.</p>
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<p>Stretched and rolled out.</p>
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<p>Warm up sets with no box</p>
<p>608, 1006</p>
<p> </p>
<p>With box</p>
<p>1006, 1206, 1406, 1603, 1402, 1206</p>
<p> </p>
<p>Without box - atg squats</p>
<p>1006, 1206, 1402, 1004</p>
<p> </p>
<p>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. </p> -
<p>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.</p>
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<p>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.</p>
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<p>Warmed up with a couple of sets @60kg. Then...</p>
<p>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!</p>
<p> </p>
<p>Incline bench</p>
<p>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.</p>
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<p>Seated arnie shoulder press</p>
<p>20kg8, 26kg6, 26kg*6</p>
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<p>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.</p> -
<p>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.</p>
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<p>Shoes are good!! massive difference on back squat and felt nice and solid on the front squats</p>
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<p>rolled out, stretched</p>
<p> </p>
<p><strong>Front squats</strong></p>
<p>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! <span style="font-size:14px;">Work on hip flexibility continues.</span></p>
<p> </p>
<p><strong>Back squats (ATG)</strong></p>
<p>806, 1006, 1006 </p>
<p> </p>
<p>Was short for time today so that was it. </p> -
<p>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! </p>
<p> </p>
<p>Rolled out and stretched for about 10min.</p>
<p>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.</p>
<p>606, 606, 1006, 1104, 1204, 1304, 1404, 1503, 1603, 1701, 1801, 1901, 2001, 2101, 140*4</p>
<p> </p>
<p>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.</p>
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<p>Happy man!!</p> -
<p>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!</p>
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<p>Short, sharp chest workout today</p>
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<p>BB Flat bench</p>
<p>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.</p>
<p> </p>
<p>DB bench</p>
<p>406, 405, 405</p>
<p> </p>
<p>DB flies</p>
<p>286, 286, 286</p>
<p> </p>
<p>Overhead pullovers</p>
<p>326, 32*6</p>
<p> </p>
<p>Cable flies</p>
<p>Setting 9/15 two sets of 12 - nice way to finish, you can really target the squeeze in the middle of the chest</p>
<p> </p>
<p>BBBT round the world</p>
<p>20 reps @20kg. </p> -
<p>Another quick workout today. </p>
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<p>Rolled out and stretched. Had a quick yarn with Jeremy Thrush too, he was working out at les mills today. Good dude!</p>
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<p>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. </p>
<p><span style="font-size:14px;">606, 606, 804, 804, 704, 604 - threw in a few sets of back squats too.</span></p> -
<p>Good saturday session. Legs and a bit of tricep work.</p>
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<p>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. </p>
<p>606, 806, 1006, 1206, 1304, 1404, 1404, 1204, 1006</p>
<p> </p>
<p>3 sets of standing hamstring curls - 45kg? Man, I have no idea how to work out weight on the machines with weight stacks. </p>
<p> </p>
<p>Close grip bench - triceps</p>
<p>608, 806, 1004 spotted.</p>
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<p>Think we are going to hit chest or back tomorrow. Body is feeling good, no niggles or soreness either. Good times!!</p> -
<p>Ended up doing a solo session today.</p>
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<p>Y and T rows @5kg superset with bent over row @65kg. 3 sets of 6 reps</p>
<p>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.</p>
<p>Dips. set of 20 and a set of 12</p>
<p>Pull ups. sets of 10 and 8</p>
<p>Cable bicep curls - kneeling. 2 sets of 12@15kg. </p> -
<p>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.</p>
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<p>Focus on form and getting just under parallel. Coming along nicely - esp as we aren't going super heavy.</p>
<p>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.</p>
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<p>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!</p> -
<p>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! </p>
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<p>70sqm!! gulp!! That is not messing about bro! Hope it all goes well - we've got a cunning plan around the kitchen swap out but the rest shouldn't be too bad. Beam goes in thurs/fri then I'm set for demo over Xmas. Then the build starts mid-late Jan. We are narrowing down our kitchen specs but probably not fast enough.</p>
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<p>Deadlifts today - did a workout the other day and forgot to post too. Workout was followed by about 7 hours of demo and cleaning. Lucky I had some KFC to fuel my high performance engine. ha!</p>
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<p>656, 1054, 1254, 1453, 1652, 1851, 1453, 1452</p>
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<p>Short and sharp. Planning on working out the next 3 days before Xmas. Add in demo etc and I'll be earning my beersies!</p> -
<p>Decline bench and Dumbbell flies/press superset</p>
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<p>Decline</p>
<p>6010, 806, 1006, 1203, 1401 (spotted on the 130/140 lifts), 1401, 1301, 1202, 1006</p>
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<p>Dumbbell flies and bench press</p>
<p>26kg8 flies and 6 press</p>
<p>30kg8 flies and 6 press</p>
<p>30kg8 flies and 4 press</p>
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<p>Took the pain away from my back - should be ok for legs tomorrow... but we've got a half day of demo to finish up. Plus Xmas shopping. Give me strength!</p>
