Pushing Tin - Paekakboyz Training Log

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!

Paekakboyz

Body is feeling ok today. Didn't get to the gym last night as I decided to keep my powder dry for Sat!
 
Got a physio session on Monday evening. I've still got some soreness around my upper bicep/tricep and wonder if it is rotator cuff related. Definitely not 100% yet but getting there.

Paekakboyz

Physio session went well on Monday, still need to keep up with stretches and avoid overhead press and bench press. But hopefully not too far away in terms of getting back into full upper body workouts. Seated row, cable flies, etc have all been fine. Get a wee bit of a stretch when setting up for back squat but that loosens up fast.
 
Met up with my mate for some leg work last night. Just a light session as we missed last Saturday. Didn't want to tap out for this weekend too. Worked up to 140 and concentrated on volume. Really stoked with how easy getting the extra depth has been. We both thought it'd take ages but it's coming along primo.

Paekakboyz

Sneaky wee leg session in tonight. Fuck me it was cold and windy in wellies tonight. That's saying something coming from a Wellingtonian!! 
 
In and out like Navy seals so barely any warm up or stretching, and no C4 either!! Definitely noticed a difference without the pre-workout. Took a few working sets to warmed up and hit that depth comfortably. 60kg6, 1006, 1206, 1406, 1504, 1602, 1504, 1404, 130*4
 
Reckon I'll be feeling it tomorrow. Physio again tomorrow but things are tracking well. Will start to get a bit more upper body going this week. Then I'm away for work for a week and half... maybe some press ups if I can be arsed!

Paekakboyz

Another physio session and progress is good. Have some rotator cuff and upper back exercises to do. Seems things aren't quite firing correctly on the left-hand side of my upper back. That's causing some issues with shoulder flexbility and tracking. No doubt the reason why I broke myself on the bench press. But it's something I can remedy and when I see my PT again I'll be making sure i have some overall balance with my workouts.

Paekakboyz

Good squat session today, starting to get the weight back up again. Hit 190 today for a single rep. Felt ok but maybe next time we won't do as much volume before the max lift.
 
Made sure we stretched and rolled out well today. Went a bit light on prep last session and it just makes such a big difference.
 
606, 606, 806, 1006, 1206, 1406, 1504, 1604, 1702, 1802, 1901, 1604, 140*4
 
Got a bit of a sway on the 190 lift, nothing too crazy but seeing the lack of upper body and core work lately. But the shoulder should be ok in the next week or so. Away for work for a bit so I'll be amping to hit back, chest, arms and core once I'm back.

Paekakboyz

Been away for work. Running 5 full day workshops in 4 cities/town in 5 days! Had a co-presenter but we were both knackered by Friday. Stoked to get to the gym this morning.
 
Mate surprised me by wanting to go even lower on squats - he's loving the improved flexibility and must be squatting about a foot deeper than when we started training a few years back. Great progress. The new depth is getting pretty close to ATG and I'm taking it carefully.
 
Watching out that I don't load my knee or try going too deep. I've given away legit ATG squatting and as long as I'm past parallel then it's happy days.
 
Only worked up to 120 for this session. But we did a lot of sets, god knows how many. Alternating between 4 and 6 reps each. Had a crack at a heavier lift on the higher box but the legs were too fatigued. Good stuff though! Another three workshops next week and no more travel for a while. Yay!

Paekakboyz

Still alive!! shoulder is almost sorted and I've shaken the man-flu. Have done a light upper body session and been given clean bill of health by physio. Need to build back up but it's good to have it largely sorted! We've had two decent sessions on legs in the last couple of weeks so that's been good too. Bit of a winter coat to shift, guess that means cardio... ugh!!

JK

Good to see ya back in to it mate.
 
Cardio or diet mate..... easy to do it through just tidying up your eating.

Paekakboyz

Picked the toughest time of year to work on the kai ha ha... unless I fully transition to a liquid diet! Really seeing the effects of dialing back my training while I sorted the shoulder. Legs is not quite enough on it's own!
 
Have had a couple more work outs (including today) and things are pretty sweet. Right knee has had its moments over the last couple of weeks though. Just the odd twinge rather than anything that effects lifting. 
 
Next week I've got two sessions lined up - back/arms and chest/shoulders. Will be a good boy and throw some core and cardio in. Have pretty much convinced my mate to come to a grit session. 30min of pain - sounds great. I much prefer high intensity cardio so maybe this is what I need to add to the programme.

Wairau

Let's see some pull ups in there, and all the best on getting back into training. :good:
 
For me the best way to reduce the fat is reduce the meal sizes on non intense or no exercise days.What I'll do is exercise hard say twice a week. On those days and the following days, will eat enough protein as needed, but not too much carbs. Then the other 4 days I'll try to reduce my meals, maybe a big breakfast, medium lunch, skip dinner. Do that for a month and it's easy to drop weight while staying strong. Good luck.

Paekakboyz

yeah pull ups are definitely on the menu Wairau! unlike lots of the kai that has been helping expand the waistline. We are eating vegan several times a week as my little sister has moved in with us. I'm sure she hasn't found my stash of bacon!
 
Portion size and cutting back on mid-week beersies is where I'll start. I'd kept up the same diet even though I'd dropped 3 gym sessions a week with the shoulder injury. So things should be getting back on track now - just need a kick start to drop a few kgs etc.
 
Unfortunately I seem to have tweaked my knee again, right when my shoulder has come right! old age can fuck right off I tells ya :knuppel:
 
So upper body this week and some maintenance work for legs.

Paekakboyz

Did a back workout on sat, everything felt pretty good which was cool.
 
Bent over row with a T-bar - sets to failure at 40kg, 60kg, 70kg, 80kg. 
Seated one handed lat pull-downs (like a reverse arnie press) - 3 sets to failure @ 35-40kg
Seated rows - 3 sets to failure @ 40kg each side
 
Got some mad DOMS in my lats over the next few days.
 
Tonight I did a light bench workout and some front squats. Wanted to see how my knee was going and I've been gagging to get back to my front squats. 
 
BB bench
Just the bar till failure then 3 sets of 10 @ 60kg
DB bench
3 sets of 10 @ 30kg
DB flies
3 sets of 6 @ 20kg
 
Stretched and rolled out legs and back then into front squats
Warmed up with a few sets at 40kg - need to get used to the rack position again but flexibility isn't too bad. Used the rubber bands over a pull up bar, put your elbow in the loop and lean forward. Gives a mean stretch up your lats and through your triceps. Prefect for Fronts!
3 sets of 6 @ 60kg. Knee felt ok but I was rusty with my form. Not too bad but the lack of back work won't have helped.
 
BB Overhead press
2 sets of 6 @ 40kg
 
Finished with a couple of 90sec planks.

Paekakboyz

Good leg session today. Still have mad DOMS through the chest and shoulders from last wed! but it was awesome to do some proper upper body work, things will only get easier from here.
 
Knee was ok today - still not quite right but we worked on form and depth today rather than weight. Didn't go past 100kg but lots of reps and sets. I think the extra depth was too much for my knee so I've dialled it back. Probably about half way between parallel and an ATG squat. That's fine with me though, the biggest goal was to get deep and then work the weight back up. Once the knee is sorted we'll be back on track.
 
Impressed with my mate. 45 now and he's nearly back at ATG squatting. It's taken a while but it shows that hard work at any age can get results. If you can dodge injuries! He's stoked and also keen to start increasing the weight again.
 
Thinking I'll hit back Monday night. If the legs are ok I might sneak in some deads, otherwise it'll be more standard fare.

Paekakboyz

ugh, a reminder of how far things have slipped today. Hit the deadlifts and then some military press and stretching.
 
The knee has been feeling ok but the deads really tested it out. Went for volume with reps till failure at 65kg (3 sets), 85kg (1 set), 105kg (2 sets), 125kg (1 set). Lower back was tightening up even though I rolled out. Reckon this is probably a tight hamstring issue plus a lack of lower back strength. Something to work on.
 
Overhead press was 45kg, 3 sets of 8 although I only made 6 on the last set. 
 
Went and rolled out my back and hammies. Definitely loosened me up, and feeling ok now. Knee is a bit clicky but no pain which is good!

The Silver Fern

Pushing Tin - Paekakboyz Training Log