Pushing Tin - Paekakboyz Training Log
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<p>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.</p>
<p> </p>
<p>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!</p> -
<p>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</p>
<p> </p>
<p>No straps and no chalk either. That counts as super raw then! Rolled out and stretched.</p>
<p> </p>
<p>Warm up at 65kg8 then it was go-time...</p>
<p> </p>
<p>105kg for 10, 10, 10, 8, 7, 5, 4, 5, 5, 5, 5 </p>
<p> </p>
<p>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.</p>
<p> </p>
<p>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 </p> -
<p>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!! </p>
<p> </p>
<p>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!</p>
<p> </p>
<p>Hopeful of being able to walk tomorrow... in the meantime, c'mon Warriors!</p> -
<p>Held up pretty well after the deadlift session on sunday.</p>
<p> </p>
<p>Chest and some core work today.</p>
<p> </p>
<p>BB flat bench</p>
<p>60kg8 to warm up</p>
<p>Then 55@100kg - went pretty well. Quite liked the repetitions at that weight.</p>
<p>Finished with 60kg12</p>
<p> </p>
<p>DB flies</p>
<p>630kg, 630kg, 530kg</p>
<p> </p>
<p><span style="font-size:14px;">DB pullover</span></p>
<p><span style="font-size:14px;">630kg, 630kg, 530kg</span></p>
<p> </p>
<p><span style="font-size:14px;">Cable flies</span></p>
<p><span style="font-size:14px;">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.</span></p>
<p> </p>
<p><span style="font-size:14px;">BBBT round the worlds</span></p>
<p><span style="font-size:14px;">220@20kg. Got puffed into my second set but it was much better than I usually manage after my chest workout.</span></p>
<p> </p>
<p><span style="font-size:14px;">Renegade rows</span></p>
<p><span style="font-size:14px;">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 </span>fatigued<span style="font-size:14px;"> on this one, slip off the KB handles and you might eat metal or floor!</span></p>
<p> </p>
<p><span style="font-size:14px;">Finished with a 90sec or so plank.</span></p>
<p> </p>
<p><span style="font-size:14px;">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.</span></p> -
<p>Good leg session today. Rolled out and stretched.</p>
<p> </p>
<p>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.</p>
<p> </p>
<p>Getting well below parallel now, not quite full ass to ground but </p>
<p>60kg8, 805, 1005, 1005, 1205, 1205, 1005, 6010</p>
<p> </p>
<p>Then I did a few sets of front squats</p>
<p>606, 606, 60*6</p>
<p> </p>
<p>Was pretty tapped out after that. Definitely feeling the last few workouts. Rest day tomorrow I reckon!</p> -
<p>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!</p>
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<p>Great success! 10*10@100kg deadlifts plus a warm up set at 60kg all done.</p>
<p> </p>
<p>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! </p>
<p> </p>
<p>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.</p>
<p> </p>
<p>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</p> -
<p>Reminded me about the time I did the Deads 10x10.......killed my office hands!</p>
<p> </p>
<p> </p>
<blockquote class="ipsBlockquote" data-author="JK" data-cid="332378" data-time="1355351682">
<div>
<p>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<br><br><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><br><br>
Finished off the workout with 4 sets of hamstring curls and 4 sets of calf raises, then 20mins on the spin bike.<br>
</p>
</div>
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<p>One minute breaks would have ruined me. utterly! </p>
<p> </p>
<p>We did crank out the reps though, sat down between sets! Especially on the last two sets.</p>
<p> </p>
<p>Have scrubbed up pretty good today. No real DOMS or anything. Slept like a bloody log last night though</p> -
<p>Front squats and core. <span style="font-size:14px;">Still keeping on the 55 for the main exercise.</span></p>
<p> </p>
<p>Front squats. Went with 90kg, can hit multiple reps at 100 now so figured I'd go for gold.</p>
<p>606 warm up</p>
<p>905 for 5 sets</p>
<p>6010 warm down</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>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</p>
<p> </p>
<p>KB Renegade rows</p>
<p>3 sets of 12 @18kg KB</p>
<p> </p>
<p>Standing KB hold</p>
<p>32kg KBs held against the upper chest. Hold for as long as possible! first crack was about 40 odd sec. Second was about 25sec.</p>
<p> </p>
<p>Snuck in a couple of volume sets of close-grip seated row.</p>
<p>60kg20, 60kg20</p>
<p> </p>
<p>Planks</p>
<p>2*90sec holds</p>
<p> </p>
<p>Bit more stretching and I was gone. About 80% humidity in Wellington at the moment - sweated like an honey-badger!!</p> -
<p>Chest session and a bit of core.</p>
<p> </p>
<p>Stretched pecs, shoulders etc.</p>
<p>BB bench</p>
<p>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!</p>
<p> </p>
<p>Flies</p>
<p>30kg DB 3 sets of 6</p>
<p> </p>
<p>DB pullover</p>
<p>30kg 3 sets of 6</p>
<p> </p>
<p>Cable flies</p>
<p>Setting 9/16. 2 sets of 12</p>
<p> </p>
<p>Planks</p>
<p>390sec</p>
<p> </p>
<p>Legs felt sweet as after the 5*5 fronts. Upper back pretty tired through, those static KB holds fucked me up ha ha</p> -
<p>Quick chest workout last night</p>
<p> </p>
<p>Got to the gym a bit earlier than my mate so took the opportunity to do some stretching.</p>
<p> </p>
<p>DB bench</p>
<p>406, 506, 506, 4010</p>
<p> </p>
<p>DB flies</p>
<p>306, 306, 306</p>
<p> </p>
<p>DB pullovers</p>
<p>306, 306, 306</p>
<p> </p>
<p>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!</p> -
<p>Front squats and core tonight.</p>
<p> </p>
<p>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!</p>
<p> </p>
<p>Front squats - following the 55 approach... or at least my version of it.</p>
<p>60kg6</p>
<p>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!! </p>
<p>60kg10 to finish</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>2 sets of 20@20 plate - first set was a breeze, bit more puffing and lactic acid in the second.</p>
<p> </p>
<p>KB Renegade rows</p>
<p>3 sets of 12@18kg KB</p>
<p> </p>
<p>Cable woodchop</p>
<p>2 sets of 12</p>
<p> </p>
<p>Finished with 2*90 sec planks and some stretching. All good</p> -
<p>Back session today. Decided to work upper back and lats - next week it's back to 1010 DLs.</p>
<p> </p>
<p>Close grip pulldown</p>
<p>60kg6, 90kg6, 90kg6, 60kg10</p>
<p> </p>
<p>Seated hammer machine pulldowns. One armed for a bit of variety</p>
<p>608, 706, 608 each arm</p>
<p> </p>
<p>Bent over rows</p>
<p>60kg6, 606</p>
<p> </p>
<p>Single set of bent over T-bar.</p>
<p>repped out at 60kg, 50kg, 40kg, 30kg = knackered.</p> -
<p>Solid chest session today with some core.</p>
<p> </p>
<p>Bit of pec and shoulder stretching before getting down to business.</p>
<p>BB bench</p>
<p>606 then 55 at 100kg. Big improvement this week, barely faded at all through the first 4 sets. The last rep of the last set was tough, but well manageable. Primo! </p>
<p> </p>
<p>DB flies</p>
<p>3 sets of 8@60kg </p>
<p> </p>
<p>DB Pullover</p>
<p>2 sets of 6@36kg, 1 set of 6*30kg</p>
<p> </p>
<p>BBBT round the worlds</p>
<p>usual 2 set of 20@20 plate</p>
<p> </p>
<p>Renegade rows</p>
<p>2 set of 12 with 18kg KBs. Felt my lats on these bad boys, still recovering from Sunday!</p>
<p> </p>
<p>Finished with two 90 sec planks. </p> -
<p>Cool squat session tonight. Trained with a workmate of my weekend training buddy. He's a good dude and is right into ass to the ground form for squats, or just mint form in general. But he's like 6" 6 while I'm a towering 5" 9. Had to set up a rack with the pins at his rack height and the safety arms at my rack height! worked pretty well though, he had to walk his out whereas I could move the bar right out to the ends.</p>
<p> </p>
<p>Stretched and rolled out then<span style="font-size:14px;"> ass to the ground squats...</span></p>
<p> </p>
<p><span style="font-size:14px;">606, 1005, 1105, 1205, 1303, 1403, 1303, 1205, 1005, 1005</span></p>
<p> </p>
<p><span style="font-size:14px;">140kg was pretty sweet. I'll have to have a look back through the thread to see how heavy I've gone on strict form before. Pretty sure it's not far off that weight. </span></p>
<p> </p>
<p><span style="font-size:14px;">BBBT</span></p>
<p><span style="font-size:14px;">2*20@20kg</span></p>
<p> </p>
<p><span style="font-size:14px;">Renegade rows</span></p>
<p><span style="font-size:14px;">3 sets of 12@18kg KB</span></p> -
<p>Gun show today. Biceps and triceps.</p>
<p> </p>
<p>Preacher curls</p>
<p>408, 458, 458, 506, 506, 556 (spotted a bit), 404, 354, 308. Could just feel the biceps ripping! mean as pump after this.</p>
<p> </p>
<p>Standing cable curls</p>
<p>17.510, 22.510, 22.510</p>
<p> </p>
<p>One-arm isolation cable curls</p>
<p>12.510, 17.510</p>
<p> </p>
<p>Close grip bench</p>
<p>6010, 806, 1005, 1005, 100*5</p>
<p> </p>
<p>2 sets of dips till failure</p>
<p>12, 10</p>
