Pushing Tin - Paekakboyz Training Log
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Super short hit out tonight. Awful weather in wellies and bubs is home crook. One of those days when it's a win just getting to the gym!
Did two sets of Y and T's. Then set shoulders as per usual. Bench warm up was sets of 6 at 60kg, 60kg then 80kg. Wanted to do a bit of volume so it was 5 sets of 100kg for 10. Only had to grind a bit on the last rep of the last two sets. No spot needed but def a bit of work involved!!
Finished with 60kg for 30. Nothing like a burner to finish you off. Well pleased with how bench is going. Wide grip transition has been primo and really learning how to harness core and legs to add a bit more unce to the lift. Shoulder is feeling really good and solid now too. Still get the odd bit of soreness but my set up and form is waaaaay better. Helps a lot when you take the pressure away from your shoulders, go figure
Back and shoulders on Wed then we've got our PT sesh on Thursday. I've decided I'm chasing 200kg for an ass to grass squat. Have back and box squatted in the 200-220kg range. But that was many moons ago now, my current baseline is 170-175kg for a deep squat.
I also want to get back to overhead squatting but that ol time poverty thing really cramps the training time. Easier to focus on strength building rather than technical stuff at the moment.
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oops, have missed a back workout, a leg session with PT, then chest tonight.
All Blacks were stinking the place up tonight! Les Mills is still under reno so a lot of gear packed into a smallish space. Pretty much saw 2/3rds of the squad I reckon. Have def revised my estimates on Scott Barrett, dude is a big unit. Not as big as Ardie of course, but pretty big.
Y and T's. Set shoulders. Warm up on 60kg for 10, 80kg for 8, 100 for 6. Then 5 by 5 at 110kg.
Need to add more stuff to our chest workout but for some reason our Monday is always tight for time. Overdue for a good arm session too!!
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Mint leg session with my PT tonight. Back and front squats and some new mobility stuff.
I got out of work a bit early and had 20min for a decent warm up. Rolled out and did my stretch routine - always enjoy having time to get properly loosened up. Finished up the prep using a 20kg KB handle to get right into my hips, and some goblet squats - sitting in the hole - with a 32kg KB.
Back squats started off with a band variation. Double looped the band and had it positioned mid shin. Started each rep with a wider stance so I was working against some resistance from the get go. Then squat deep and push knees outward. Gives you more room through the hips to get nice and upright. Two sets of 5 at 60kg, then one at 80kg. Then 5 sets of 5 at 100kg. Did I mention they were all 3 sec pause squats too??!! Hardcore ha ha
Moved to front rack mobility and then 3 sets of 5 front squats at 60kg. Just working on rack position. Second set was the best, pretty ragged on the first and last. But I know I've got a bit of work to do on this. Always good to have work ons.
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Legs and booty are rekt. Missus has a lunch date with her bff tomorrow so we are taking the opportunity for an arms session. That'll mean 4 days of training in 5 days which is super cool. Don't think I'll be doing much on Sunday!
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Nearly two hours of arms today. All supersets and drop sets. Ridiculous pump and we even broke things up in the middle with some Y and Ts, KB press and upper back stretching. Totally died on our last exercise. 21s on ezibar, 3 sets of pure agony lol.
The ABs were in the gym again. Was quite surprised to see a lot of starters doing stuff. Would have thought they'd be taking things easier!!
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wtf did we do 2 hours of arms on sat. Still have a pump and the DOMs are insane lol. I can straighten my arms today but oooooh lordy it produces a gnarly bicep stretch.
Apparently we are doing chest tonight - will be interested to see how that goes. Will have to wait till we've warmed up to see what madness we'll chase. I know that a workout will take the edge off my arms. But not sure how much weight I want to trust ol Thunder and Lightning with... esp above my head lol
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Some light accessory work then bench tonight. Arms were a wee bit better but still painful to bend lol.
Y and T's three sets of 10 reps. Set shoulders with KB's. Did an extra round.
Flat bench. Lots of warm up to see how things would work out. Great thing about wide-grip is it's F-all arm, and full on biddie strength!! Did't have any soreness through the range of movement, probably got the worst 'twinge' when gripping the bar hard.
Warm ups were sets of 10 at 60kg, 60kg, 80kg, 80kg. Then 10's at 100kg and 110kg. Final set was 110kg for 9. A bit surprised at how much we had in the tank. But chest and arms are fully cooked now!!
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You've been smashing it recently mate. That hernia thing seems a distant memory!
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Cheers RS, yeah the injury feels like a distant memory now - phew!! need to tighten up the kai intake and the booze as well. Both of those slipped quite a bit when I was seeking comfort when I was injured. Once you invite those bastards in they don't go away till you turf em!! the improving weather is helping me make vague plans for a cut ha ha
My arms are still fried today. Glad it's rest day!!
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Back and shoulders tonight.
Y and T's to warm up. 2 sets of 10 with 3kg DB.
Standing KB press/waiters carry. 20kg KB 30sec each side. Three sets.
Wide-grip strict press. 2 sets of 5 at 30kg, 40kg, 50kg. Then push pressing in sets of 3 at 70kg, 80kg, 85kg, 85kg. Making sure I took a good couple of seconds with the weight locked overhead each rep. Prepping ahead of adding overhead squats back into the mix.
Standing KB press. Three sets of 8 each side with a 16kg KB.
Finished with bent over BB row. Sets of 12 at 40kg, 50kg, 55kg. Then a drop set starting at 57.5kg. 5 sets in total, managing 7 to 12 reps. That mix of volume and not wanting to swing at all gets you!!Felt super strong this morning - arms had settled and that training effect was really kicking in. Very cool when things are going well overall
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Legs last night. Solo session as no PT and my bro is still nursing a bung knee.
Had a nice old warm up and roll out. Then into the dreaded band warm ups. Far out these are hard - esp as you have to have tension on as soon as you set up. I have a pretty narrow stance too so this means I have to go a lot wider. 2 sets of pause squats with no weight, 2 sets with just the bar. Then a final 2 sets with 60kg. With a 3 sec pause for each rep. The pain and burning is real!!
Funny thing after those warm ups is I feel hyper mobile. Almost to the point of making it hard to stay tight during the following reps. Just part of getting use it I guess. Did mean I was taking it a bit easier on the weight. Especially training on my own where I am shite at pacing myself!
Sets of 5 at 80kg, 100kg and 120kg. Then sets of 3 at 130kg, 140kg. A single at 150kg which felt plenty heavy - then dropping back to 130kg for 5 (two sets), then finished with a set of 5 pause squats at 100kg, a good 3-4 sec count at the bottom.
Felt super taped out after that. My bootie is certainly feeling it today too!!
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@mn5 said in Pushing Tin - Paekakboyz Training Log:
Dude I've looked up and down this thread, where are your deadlifts ?
fuck the deadlifts. Did you send nudes?
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ha ha deadlift smedlifts. Haven't had those on rotation for years. Nudes on the other hand...
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Dude I've looked up and down this thread, where are your video clips of you climbing ropes?
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@taniwharugby wrong platform bro!! Try crackbook or insta
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taniwharugby said:
Dude I've looked up and down this thread, where are your video clips of you climbing ropes?
That's only for serious athletes. Not people who enjoy running.
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Chest day, with a few other things thrown in. Legs and glutes hurt through till Sunday from my Thursday workout. Now that is some doms!
Chest tonight. Y and T rows to start. Then set shoulders with 20kg KB. Bench warm up was two sets of 10 at 60kg then one of 10 at 80kg.
For chest we were aiming for volume, using some new bro science we've picked up. Pick a weight that you can do 10+ reps at - go to failure then your starting set is 3 reps fewer.
My working weight was 100kg. The failure (success!!) set was 15 reps so I started on 12 reps. Then 10, 9, 9 and 8 to finish. We hadn't quite worked out how the fatigue element would go. It was definitely hard work.
Did three sets of standing KB presses to finish. 8 reps each arm with 16kg KBs. Really enjoy it after bench - gets your core going and the different pressing angle seems to loosen my shoulders up. Finishes off the pump nicely too!!
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Fuck quick reply! twice I've typed an update then hit reply and got taken to the full screen. Doh.
Good workout last night. Overhead stuff and accessories. Had been feeling tired this week and have now woken up with a headcold, yay! No PT tonight for legs - will rest up and smash it next week.
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Bit crook over the weekend but on the whole I've been feeling good body-wise. Getting on board with Sober October with my gym bro. No booze and will be making an effort around fizzy and kai.
Mate has managed to do himself an injury so he took it easy tonight. Meant a shorter session so I took the opportunity to go a little heavy on bench. Did our regular Y and T's - used 4kg DBs today and oath those things get you.
Bench was warm ups of 10 reps at 60kg, 60kg, 80kg. Then 9 at 100kg, 3 at 110kg, then singles at 120kg, 130kg and 140kg. Was a bit hesitant about the jump from 130kg to 140kg but it was easier than expected. Next time things are feeling good I reckon I'll be giving 145-150 a nudge. Keen to hit that 150 mark
