Pushing Tin - Paekakboyz Training Log

Paekakboyz

Chest and core today
 
DB bench
408, 506 (no spot), 506 (spotted last 3 reps), 408
 
DB flies
306, 306, 30*6
 
BBBT round the worlds
2 sets of 20@20kg
 
Renegade rows
3 sets of 12 with 18kg KBs
 
Cable flies to finish off
3 sets of 12 @ setting 9/16
 
Feeling really good at the moment - work has been pretty crazy so that's providing plenty of fuel for the 'ol workouts. Had Feb off the booze so that helped trim off a bit of fat. Definitely heading in the right direction.

Paekakboyz

Front squat city!
 
Stretched and rolled out
 
Front squats
606, 706, 806, 906, 1004, 1103, 1201, 1004, 806, 606, 606 
 
Big improvement in reps at 90-110 which is cool. Was pretty tapped out for the 120 though. The difference between 120 and 100 feels huge - but I've been doing a lot (for me!) of core work. That along with improvements in back strength/flexibility is really helping. You can be super strong in your legs but if you can't hold the weight through your core and upper back you are stuffed. Still working on driving the elbows up and flexibility. Also focusing on driving out through my heels to avoid my knees turning in.
 
Renegade rows
123 sets @18kg KBs
 
BBBT's
2 sets of 20@20kg
 
BB bicep curl drop set
Had 35.5kg, 27.5kg, 17.5kg barbells
 
Set of 10/10/10 and another of 6//6/10
 
Primo workout. That good feeling continues - a bit more work on my flat bench (BB) and I'll be having a crack at some PBs soon.

JK

That's some beast front squats right there mate, mad respect!

Paekakboyz

Chur bro! They've been coming along real well lately. In another couple of weeks I'll drop the number of sets/reps and see how heavy I can go.
 
130/135 would be the target I reckon. It's doable... just! It'll be up to my core/back to hold it - definitely want to avoid breaking any fingers trying to hold that weight in place!

Paekakboyz

Had a notion of cracking the old 1010@100kg for Deadlifts. Stupidly (given I only went from 60kg to 100kg) left on the plastic 2.5kg rounds that make adding/removing the 20s easier. So I was actually attempting 105, fail ha ha
 
No straps and no chalk either. That counts as super raw then! Rolled out and stretched.
 
Warm up at 65kg8 then it was go-time...
 
105kg for 10, 10, 10, 8, 7, 5, 4, 5, 5, 5, 5 
 
After that set of 7 my grip was going. Couldn't stop the bar from moving - during the last rep of those 5's I was just hanging on. Chalk would have let me keep the reps higher for longer. Doubt I'd have managed 10*10 though, my lower back was knackered. Did a bit of work on a foam roller and some stretching afterwards.
 
It was a ginger walk back to the car! But good fun though. my mate will be so proud, he loves crazy shit like this ha ha

JK

No chalk or straps.....how are those office hands mate??

Paekakboyz

roughed up one callus and a few are coming back a bit. Luckily I do enough rough and tumble shit to avoid 100% pansy hand status!! 
 
Chalk helps me out heaps but I don't really use straps much. At the moment I my lift gives out before my grip does. Unless it's lots of chins etc - then straps are a must!
 
Hopeful of being able to walk tomorrow... in the meantime, c'mon Warriors!

Paekakboyz

Held up pretty well after the deadlift session on sunday.
 
Chest and some core work today.
 
BB flat bench
60kg8 to warm up
Then 55@100kg - went pretty well. Quite liked the repetitions at that weight.
Finished with 60kg12
 
DB flies
630kg, 630kg, 530kg
 
DB pullover
630kg, 630kg, 530kg
 
Cable flies
2 sets of 12 at setting 9. The last few reps of each set just burn through ya chest. Working really hard on the pinch.
 
BBBT round the worlds
220@20kg. Got puffed into my second set but it was much better than I usually manage after my chest workout.
 
Renegade rows
212@18kg KB. These were hard. Shoulders and upper back knackered. Lower back a bit tight and my hammies were humming! Don't want to get too fatigued on this one, slip off the KB handles and you might eat metal or floor!
 
Finished with a 90sec or so plank.
 
Thinking I'll give the 1010*100kg DLs another go this weekend. But with chalk and my mate - that'll increase my break between sets and (hopefully) let me manage the 10 reps sets.

Paekakboyz

Good leg session today. Rolled out and stretched.
 
Warmed up for deep back squats and had a wee twinge in my right knee. Kind of weird as it's been sweet as for ages, and hadn't bumped it or anything. I put it down to old age and a bit more warming up saw me right.
 
Getting well below parallel now, not quite full ass to ground but 
60kg8, 805, 1005, 1005, 1205, 1205, 1005, 6010
 
Then I did a few sets of front squats
606, 606, 60*6
 
Was pretty tapped out after that. Definitely feeling the last few workouts. Rest day tomorrow I reckon!

Paekakboyz

Mate is keen for 10*10@100 on Saturday! whoop whoop. Going to the rugby that afternoon so will likely need a Zimmer-frame! Hammies are almost 100% but still a wee bit sore... 6 days later!

Paekakboyz

Great success! 10*10@100kg deadlifts plus a warm up set at 60kg all done.
 
We did our first 5 sets in about 10min! We slowed down and had a bit of breather from that point onward. Reckon we took about 35min all up - talk about an assault on the ol nervous system. Plus the cardio aspect! 
 
Chalk made a huge difference, no grip problems at all and form was pretty mint too. Really happy to make it though as my hammies were still pretty tired from last sunday.
 
Off to the rugby today, thank fuck it's an early game - I'd have fallen asleep at the stadium if it was a 7.30pm kickoff ha ha

JK

Should have been 60seconds between sets mate..... You took it easy!

dK

Crazy

JK

Reminded me about the time I did the Deads 10x10.......killed my office hands!
 
 
<blockquote class="ipsBlockquote" data-author="JK" data-cid="332378" data-time="1355351682">
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Popped in to the gym this morning after the kindy dropoff and decided to knock out the 10 tonne challenge on the deadlifts - so 10 sets of 10rep at 100kg with 1 minute rest between sets. Realised after the 2nd set it was gonna be alot hard than I thought but smashed it out. Only issue was that I decided not to use my straps as the weights were light but dam I should have as my hands took a bit of punishment <a data-ipb='nomediaparse' class="bbc_url" href='http://www.iforce.co.nz/View.aspx?i=5t224suo.hk5.jpg'><img src="http://iforce.co.nz/i/5t224suo.hk5.jpg" alt="5t224suo.hk5.jpg"></a> 
Finished off the workout with 4 sets of hamstring curls and 4 sets of calf raises, then 20mins on the spin bike. 

</div>
</blockquote>

Paekakboyz

One minute breaks would have ruined me. utterly! 
 
We did crank out the reps though, sat down between sets! Especially on the last two sets.
 
Have scrubbed up pretty good today. No real DOMS or anything. Slept like a bloody log last night though

Paekakboyz

Front squats and core. Still keeping on the 55 for the main exercise.
 
Front squats. Went with 90kg, can hit multiple reps at 100 now so figured I'd go for gold.
606 warm up
905 for 5 sets
6010 warm down
 
BBBT round the worlds
2 set of 20 @20kg plate. First set was easy as, lightweight baby! Second set was a bit harder on the breathing but still all good
 
KB Renegade rows
3 sets of 12 @18kg KB
 
Standing KB hold
32kg KBs held against the upper chest. Hold for as long as possible! first crack was about 40 odd sec. Second was about 25sec.
 
Snuck in a couple of volume sets of close-grip seated row.
60kg20, 60kg20
 
Planks
2*90sec holds
 
Bit more stretching and I was gone. About 80% humidity in Wellington at the moment - sweated like an honey-badger!!

Paekakboyz

Chest session and a bit of core.
 
Stretched pecs, shoulders etc.
BB bench
608, 1005, 1005, 1005, 1005, 1004 - last rep was close, wouldn't have knocked out the 5th. Stoked with how the 55 aspect is trucking - gains to be made for sure!
 
Flies
30kg DB 3 sets of 6
 
DB pullover
30kg 3 sets of 6
 
Cable flies
Setting 9/16. 2 sets of 12
 
Planks
390sec
 
Legs felt sweet as after the 5*5 fronts. Upper back pretty tired through, those static KB holds fucked me up ha ha

Paekakboyz

Quick chest workout last night
 
Got to the gym a bit earlier than my mate so took the opportunity to do some stretching.
 
DB bench
406, 506, 506, 4010
 
DB flies
306, 306, 306
 
DB pullovers
306, 306, 306
 
Last weekend I'd smacked my knee on a trailer and munted my wrist with a dose of tendinitis from cleaning a filthy oven. Luckily the pain from both has gone - didn't have any grip etc issues with the DBs. Tonight I'm doing 5*5 on front squats plus some core work... going to be a bit more adventurous and sneak the weight up to 100kg. If I can manage 3-4 sets of 5 reps I'll be well stoked. I'll drop back to 90kg if form gets ugly though. Not keen to break my fingers!

Paekakboyz

Front squats and core tonight.
 
Worked through my stretch routine. Decided I'm going to go to the next yoga class at work, I actually like stretching now. It'll be interesting!
 
Front squats - following the 55 approach... or at least my version of it.
60kg6
100kg5 for 5 sets. Was pretty pleased with that effort, last rep of each set was pretty evil, get even a smidge forward and the bar starts to push on your fingers/wrists. Elbows up!! 
60kg10 to finish
 
BBBT round the worlds
2 sets of 20@20 plate - first set was a breeze, bit more puffing and lactic acid in the second.
 
KB Renegade rows
3 sets of 12@18kg KB
 
Cable woodchop
2 sets of 12
 
Finished with 2*90 sec planks and some stretching. All good

Paekakboyz

Back session today. Decided to work upper back and lats - next week it's back to 1010 DLs.
 
Close grip pulldown
60kg6, 90kg6, 90kg6, 60kg10
 
Seated hammer machine pulldowns. One armed for a bit of variety
608, 706, 608 each arm
 
Bent over rows
60kg6, 606
 
Single set of bent over T-bar.
repped out at 60kg, 50kg, 40kg, 30kg = knackered.

The Silver Fern

Pushing Tin - Paekakboyz Training Log