Pushing Tin - Paekakboyz Training Log

Paekakboyz

Had a few days off lately with travel for work etc.
 
Back with a vengeance today though! Box squats and C4 preworkout = fun!
 
606, 1006, 1406, 1606, 1802, 2001, 1606, 1606, 140*6
 
Looking to do a lot more volume at 160+ nowadays. Real good pump and tweak from the preworkout too, meant we lifted at a good tempo!

Paekakboyz

bah, had an aborted chest session on Monday. Last chest day I thought I felt a tweak in my left upper arm - wasn't sure if it was bicep or rotator cuff. Monday session was ok but I could feel that niggly tweak again and decided to stop. Later in the night it got worse and I also got some intense neck, upper back pain. Wondered if I'd pinched a nerve or strained something through my shoulder and neck?? 
 
My neck and back feel heaps better today but can still feel that tweak in my arm a bit. Annoying set back, especially as bench has been improving - knocking out sets at 110kg up from 100kg. 
 
At least I can still do legs this weekend! hurrah!

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="429914" data-time="1400642098">
<div>
ha ha, nah I'd hit a plateau in terms of 1RM and this seemed a good way to get things moving again. 1RM is hovering around 135kg or so. Would like to get back to 140. I'd also moved to more DB bench rather than traditional flat bench - so I'm trying to mix it up more now.
 
I also have to confess (gasp) to not chasing the 1RM dragon as much nowadays*. Still very much into random feats of strength (MN5 my man!!!) but really concentrating on form and flexibility so I'm doing things right and minimizing my chance of injury. 
 
*wonder how long that'll last ha ha 
</div>
</blockquote>
 
 
Good to hear brudda. I'm having a spot of shoulder trouble which is resulting me stinking of deep heat. Very frustrating.

Paekakboyz

Primo leg workout today. That upper arm/shoulder tweak didn't get in the way but it hasn't gone away, no problem with holding the bar etc.
 
Rolled out and stretched then had a hit of C4 - when the tingles (aka spiders!!) arrive you just gotta shift some tin!
 
Box squat time
60kg6 warm up then into the working sets. 100kg6, 1406, 1604, 1803, 2001, 1802, 1606, 160*6. Increased volume at 160+ is starting to tell now, can shift up to 180 without any dramas. 200 felt like a challenge today, but it was a clean lift.
 
Going to try out fronts next week, hopefully my sore arm doesn't make that a challenge. Need to get some more back work in too - just tricky to manage in between heavier chest/legs sessions.

Paekakboyz

Shoulder twinge is still being a pain. Took the week off and while it hasn't gotten any worse it's slow to improve. Going to tee up a physio visit this week just to get an accurate diagnosis on the problem.
 
Hurt a wee bit in box squat warm-up, just loosening up etc. Took a slightly narrower grip on the bar which helped out. 
 
Good stretch and rolled out legs and glutes. Making sure I do more hammy and calf stretching too.
 
Started out heavier after warm-up sets today. Keen to be working on that volume at the top end.
606, 1006, 1606, 1806 (fuck yeah!), 2001, 1606, 160*6
 
Well pleased with the reps at 180 - first 5 were mint and I got a bit of a wobble on the last rep, but no spot needed. Some guys were doing front squats next to us - I've been missing my fronts! might try and see how they feel this week, I've kept my stretching up for wrists, triceps etc so hopefully my flexibility is still ok.

Paekakboyz

shoulder problem still hanging around. Off to physio next week like a good boy.
 
In the meantime the box sessions continue. Decent warm-up and lots of stretching - have wondered if the shoulder/arm issue is a pinched nerve but I did it during bench rather than squats. Once I warm up it's no issue for squatting but I can still feel it.
 
Warm up of;
606, 1006,
 
Then into the working sets, no messing about at lower weights now, straight for the jugular!
1606, 1804, 2002, 2002, 1804, 1606, 160*6
 
Mate has been making excellent progress too - he's nudged back up to 200 so he's well pleased. Still some work to do around overall flexibility etc but he hits parallel so it's all good.
 
Got next week off work so planning on doing some front squats on tues or wed - hoping the sore wing doesn't slow me down... won't go full hero mode on the weight so I can avoid collapsing over the bar etc. In other news the recent focus on legs has meant I need to expand my wardrobe... like literally! baby got back if you know what I mean ha ha

Paekakboyz

Good squat session today - shoulder/arm is slowly getting better too.
 
Warmed up
608, 1006
 
Working sets
1406, 1606, 1804, 2002, 2002, 2051, 2051, 1608, 160*7
 
Getting a lot more done at 160+ now which is cool. Aside from the shoulder everything is tracking well.

Paekakboyz

Did the tough guy and gal race (Cure Kids) on sat which is based on the tough mudder race. Over at a camp in Wainui (we didn't learn to make and throw molotov cocktails :whistle: ) and on a beaut of a day as well.
 
It was tough, dirty and the water was bloody cold. But it was good fun overall - especially as we did it as a team. Was stoked with how my knee held up, no problems at all. Can't say the same about my lungs/cardio though - I was utterly poked ha ha. But pretty pleased with how I did being so unfit and all. Plus my shoulder/rotator cuff didn't give me any issues during the climbing and crawling sections. Not quite ready to hit bench just yet but it's definitely improving.
 
Good times!

Paekakboyz

Hit the gym last night. Bit of front squats and tried out light bench and some shoulder work just to see how the rotator cuff is going. Confirmed that bench is definitely out (even with the bar only!) - ok through part of the action but definitely some soreness and lack of power during the extension.
 
Fronts were pretty good though and my flexibility is still there. Missing a bit on core strength though, Fronts are brutal on that - legs may be strong but if your core and upper back don't come to the party its fall down city.
 
606, 606, 806, 1004, 1003, 804, 60*6

Paekakboyz

Good back squat session today. Shoulder still bung, off to physio this week. Doesn't seem to get in the way of back squats though.
 
606, 1006, 1606, 1804, 2002, 1606
 
Standing hammy curls
3 sets of 8 at 35kg. Nice wee burn from these after the squats.

Paekakboyz

Saw the physio today, good news is my shoulder isn't poked to any great extent. Sounds like a bit of tendon aggravation and swelling. I've got some exercises to do and I'm booked in for a gym session with her next week. Looks like a bit of cable work to build things back up. No pressing or loading up with arms about my shoulders either. So squats can continue whoop whoop!!
 
That was great news especially after a freaky moment last week. I was moving the wife's elliptical trainer late last week (you have to tilt it on one end to get it on it's rollers). I was pulling it down with both arms and fuck me my left shoulder felt like someone had stabbed me with a burning hot sword (been watching too much GOT's!). Worst pain I can recall feeling tbh - on par with a gnarly stinger I got in my knee one rugby game where I thought my knee had exploded. The pain in my shoulder went away after 5min or so but I thought it was totally munted at that stage.
 
Promise I don't have a totally wussie level of pain tolerance!! I'm tough aw ha ha

JK

Glad to hear its not too bad mate!

Paekakboyz

Thanks JK, I was pretty stoked too! Shoulders are such a minefield of potential shit to go wrong. Will be a good boy with my rehab so I can do more than legs and pull exercises.

Paekakboyz

Week off box squats = pain.
 
Had last week off and we had a pretty gnarly session today. Not as much volume but more weight. Watched a vid from a mean lifter and he talked about elastic tension, making sure your speed is controlled. Basically just not dropping too fast and losing control/tension etc. Good stuff.
 
Rolled out and warmed up - took a bit of time to get properly sorted.
 
656, 1056, 1456, 1656, 1856, 2051 (tough), 1854, 1656, 165*6

Paekakboyz

Today's squat workout was sponsored by the word 'volume'. Mate was keen to do a heap of sets, then decided we might as well go heavy as well!
 
6010, 806, 1006, 1206, 1406, 1606, 1806 (stoked with this), 2001, 2001, 1806 (chur!), 1606, 1606
 
The sets after 200 were evil. Shoulder is getting better slowly. Doing my stretches etc and I can do quite a bit of back stuff now. Still no pushing exercises for a wee while.

Paekakboyz

Got low today, real low. We've been working on getting well below parallel and making good progress. Snuck up to 150 today as well, I hadn't been planning on adding too much weight but my mate had other ideas!
 
Worked up in 10kg increments so we could concentrate on keeping the tension on.
 
 
606, 706, 806, 906, 1006, 1106, 1206, 1306, 1406, 1506, 1506, 1406, 1306, 1206, 1106, 1006
 
Knees were fine with the added depth so that was cool. Should is improving but still the odd tweak - will be working on back etc this week so that'll be good. It's been all legs over the last month or so!

Paekakboyz

Dropped even lower today. Just the box on it's side with no plate to raise it up a bit. Probably a good 5 degrees under parallel now and that extra depth really gets ya. Didn't get much in the way of DOMS this week so we kept up with the volume and got up to 170 for a couple of reps.
 
Rolled out and stretched, farking cold in wellies this morning!
606, 1006, 1106, 1206, 1306, 1406, 1504, 1604, 1702, 1602, 1404, 1404
 
plan is to work toward 200 at this depth. Next on the list will be going for the same depth without the box. As long as you keep mixing it up you avoid getting too dependant on hitting the box - ie making sure we keep under tension and don't relax when we hit the box. Mate is well stoked with his progress - definitely improving on the flexibility side of things.
 
Good way to the start the weekend

JK

Nice goin bud . Making some quality progress eh

Paekakboyz

cheers bro, yeah it's been easier than we thought to add that extra depth. Will be going a bit heavier this weekend so that'll be challenging and fun!
 
Hit the gym last night to do assorted core and upper body - really to see how the arm/shoulder is healing etc.
 
No issues with seated row and even lat pull downs were ok. A wee bit of sensation in the upper arm so I'm wondering if there was a bit of rotator cuff damage. Planks were fine but I did some flies in one of the machines and felt a bit of an ache through the shoulder. Gave bench a crack as well. It was fine with the bar (20kg) and added another 20 just to knock out some light reps. Won't be getting back into bench until things are totally sweet but good to know things are improving!

Paekakboyz

Another exercise tour tonight. Working out what the shoulder/arm can handle. Did some more cable work to warm up. Mix of flies and rotator cuff stuff. Did some light deadlifts - several sets of 65 then a few sets at 105. Felt pretty good. Did a couple of planks and then some renegade rows with KBs. Bit of stretching to finish up. The gym was full of ABs so that was primo, ha ha the top floor doesn't normally get overly busy. Packed as tonight! looots more chicks than usual... life is tough!

The Silver Fern

Pushing Tin - Paekakboyz Training Log