Pushing Tin - Paekakboyz Training Log

Paekakboyz

Church of tin today. Was a wee bit iffy after celebrating Guptill and the BC's awesomeness last night. There was also that 40th party we went too as well!
 
55 of squats and then some one leg seated leg press and extensions.
 
10min walk, stretched and rolled out, lunges with overhead stretch and then a set of bodyweight squats.
 
Two sets of 8 at 60kg to warm up.
Then it was 5 sets of 5100kg. Snuck my second set up to 110kg but then we dropped back down to a hundy. Nice and deep, good form etc. Knee felt a wee bit niggly today. But worked through it, definitely a good idea not to work up to 130-140 like we'd planned. My mate has had a 1 and a half break of any serious squatting so we both need to work into it a bit more.
 
Went and did 2 sets on the leg press. 90kg and then 110kg.
 
Finished with 3 sets on one leg seated leg extensions. 3 sets till failure at 30kg or so. Nice burn in that tear drop quad.
 
Knee felt fine through both supplementary exercises - good to be able to manage it and still get work done.

Paekakboyz

Good session with PT. Knee gave me some yips earlier in the week. Hangover from legs on sunday I guess. 
 
Turkish get ups.
2 reps each side @ 12kg KB
repeat with 20kg for two more sets
 
Waiters carries with KB
1 set with 12kg KB
2 sets with 16kg KB
 
Reverse wall climbs. Just like is sounds - climb the wall in reverse, trying to end up with your nose against the wall with arms braced. Really hard to not arch your back and fall forward. 4 repeats of that.
 
Standing press and push press supersets. 3 sets
40kg so pretty light, but it rooted me!
6 reps standing press, strict form then 6 reps push press. Bar seated against throat so that you get the momentum from your hips etc. Only just getting a handle on it, keeping bar contact so you get that drive from the hips is tricky at the moment.
 
Going to invest in another 10 sessions. Have really enjoyed the training and looking forward to making progress.

Paekakboyz

Mean deadlift session today. Knee is still a bit scratchy but only coming up from a deep squat loaded. Anything bodyweight seems sweet as. Will ease of squats for a week or two as it only feels like a slight niggle. Had to drop my sis at the airport so I had about 3hrs sleep either side of 3am. Lucky the ol pre-work out got things rocking!
 
We did 5,4, 3, 2, 1 today then a few sets using the farmers walk yoke.
 
Warmed up and rolled out. Couple of sets at 60kg and then 100kg to get things rocking.
 
140kg5, 160kg4, 170kg3, 180kg2, 190kg1, 200kg1 was stoked with that. The 180kg went up real easy. Reckon I could have managed 2 or maybe even 3 reps at 200kg which is a big improvement. Not bad when my knee ain't 100%. I have a much narrower stance on deads so I reckon that helps. Grip is sweet as too - no dramas with any of those lifts, but more reps at 108kg+ would probably rip me up a bit.
 
Move to the farmers carry yoke. Cool way to focus more on the quads and upper part of the DL lift. 100kg6, 140kg6, 140kg6, 160kg6
 
Had a mean pump afterwards - amping for the cricket, needed a way to burn off some energy!!

Paekakboyz

Last of the 10 PT sessions tonight. Have hooked up a repeat so I'm stoked about that. Alcohol free April for me too - going to focus on food and getting another 1-2 sessions in a week. Want to be going 3-4 times a week including the PT session. 
 
Warmed up then rolled out and did some stretching.
Lunges with extensions then bodyweight squats. 3 sets.
 
Box squat and press up supersets.
Warmed up on two sets of 5 at 60kg and 12 close press ups. Knee felt fine, figured box squatting would be a good way to work back into deeper squatting.
 
Working sets
580kg squat, 8 press ups with hands tucked in close.
5100kg, 12 press ups on 10kg plates - chest touching ground each rep.
5120kg, 12 press ups on two stacked 10kg plates - have to get deep to get your chest to hit the ground
5130kg, failed after 4 reps on the press ups, stripped back to one plate and did another 2 reps. 2 standard press ups, then 4 on my knees (shame!)
5*140kg, was all over the show. 1 on 2 plates, 1 on 1 plate, 4 standard, and the rest on knees.
 
Man, when my triceps go they just plain go. No fading strength or anything, they just fuck out. Get that on dips as well, but not cable extensions... hmmm common element is bodyweight for close press ups and dips! Good things to work on though now my shoulder is sweet.

Paekakboyz

Good deadlift session this morning.
 
Warmed up and rolled out.
Did a few KB swings and presses to get the hips firing.
 
Warmed up with two sets at 60kg then straight into a 5, 4, 3, 2, 1 set.
 
140kg5, 160kg,4, 180kg3 (did 2 then a single to finish the set), 195kg1, 205kg1 both of us were a bit sore from workouts on wed. But still pleased to make the 205kg.
 
Hitting that again when I'm fresh and I might make 210kg or even 215kg. All the core work I've been doing with my PT has really been helping. Way stronger through the lower back as well now which makes a big difference. We did some suit case lifts at 65kg - clumsy to start but once we sorted the grip position it was ok. Got mad twist on the bar though - it rips your grip up something chronic.
 
Finished with some farmers walks and reps using the yoke bar. 2 sets of a 20m walk at 160kg and then 2 sets of 6 dead lift reps. Good little finish to the workout.
 
Felt heaps better after the session, things had loosened up although I'll probably pay for that tomorrow!

Paekakboyz

Reps for jesus this morning. Chest workout before some work in the garden.
 
DB bench
warmed up on 30kgs, couple of sets of 12 then into the working sets.
 
40kg8, 50kg4, 50kg4, 40kg8, 40kg*12 last set huuuurt. Arms were still a bit knackered after deads and the farmers walk and suitcase lifts murdered my forearms.
 
Did flies on the pec deck
3 sets of 12 at 120, 140 and 160 settings. Nice to get that burn deep in the chest, machines do have their uses!
 
Finished with some one legged leg extensions. 3 sets at a low weight, focusing on the last 15-20 degrees of straightening the leg. Building up those tear drops and keeping the knee rehab going... just in case!
 
Digging a heap of weeds and agapanthus out of front garden. They are right fuckers, the root mass goes for ages. Good to put a bit of that gym muscle to use though.

Paekakboyz

Been a crazy week. Wifey in for an op so I'm on nurse duty etc. Work was pretty hectic too leading up to taking leave.
 
But we got to the gym this morning. Deads again with a couple of sets using the yoke to finish up. Neither of us had much sleep so it was double scoop stations!
 
Warmed up for deads with a bit of stretching and 10min on the treadmill.
55kg6, 65kg6, 105kg6. Then the 5 to 1 set.
 
145kg5, 165kg4, 180kg3, 190kg2, 200kg1. Did it tough on 200kg but the 190kg set was mint. Good bar speed etc.
 
Worked upper back hard today, don't think I did enough warming up on the hip firing. Will make sure I throw in some KB swings and cleans from now on.
 
Back to the PT this wed, another 10 sessions sorted which I'm amped about. Making some good progress. Booze free April has been easy as so far. Too busy to worry about getting on the beersies!

Paekakboyz

Mad week. Had the meanest DOMS this week after deads last sat. Didn't start to loosen up till thurs/fri.
 
Back to the church of tin today though, a really good session.
 
Warmed up and stretched etc. Probably skimped on that last weekend which didn't help on the DOMs.
 
Warm up sets
62kg8, 105kg6.
 
Working sets
145kg6, 165kg4, 185kg2, 195kg1, 205kg1. Had a crack at 215kg but not today, the 205kg went up real easy so maybe 210kg is on the cards next weekend! 
 
Dropped back down to 140kg for another 3 sets of 4-6.
 
Finished up with a few sets of close grip bench press. Just to keep things ticking over.
60kg10, 80kg8, 100kg6

JK

Effort mate! 
Re DOMS I'm surprised a don't get it as much as I do. Think it's due to the aminos I sip intraworkout plus the extra leucine I take each day. Seems to help with the recovery a lot

Rancid Schnitzel

Insane! 
Hope the wife is recovering ok btw.

Paekakboyz

Cheers guys! Wife is doing well. Back to 'reminders' about housework etc so I think things are tracking well!!
 
Did a leg session today. Went pretty well given we went to town on deads yesterday.
 
Warmed up and rolled out. Some minor DOMs from yesterday but nothing major. Spent a bit of time rolling out my back, didn't want a repeat of last week.
 
Back squat - getting pretty deep, closer to ATG than to parallel.
60kg6, 100kg6, 120kg6, 130kg6
 
For the heavier sets we went to box squats
140kg6, 140kg4, 120kg*6
 
Leg press
Sets of 6-8 reps with 8 plates, 12 plates and then 16 plates. 
 
Leg extensions
3 sets of 20 reps each leg at 26kg. Burns hard out, nice way to finish and get a good pump in the quads.
 
Back to PT sessions this Wednesday, should be fun!

Paekakboyz

First session back with the PT tonight. Good hit out - had Mon/Tues off with a bit of flu-type lurgy but was feeling ok today.
 
Warmed up and rolled out. PT nipped over and mentioned I shouldn't try and loosen up my hips too much. Seems you want a bit of tension for deads rather than the mobility you'd be looking for with squats.
 
Super set of V sit-ups, inchworms, upper back extensions - 3 sets
The a super set of KB swings and stiff leg deadlifts. 8 swings with a 30kg KB and 60kg on the deads.
 
Then we got into 5, 4, 3, 2, 1 set. 
140kg5, 160kg4, 170kg3, 180kg2, 200kg1 to finish. Pretty pleased with how that went after deads on sat. Probably finished the deads inside of 10-12min so it was a pretty quick pace.
 
PT mentioned he'd have gone for 170kg if we'd done 55... gulp! 
 
Box squats and front squats next wednesday. Can't wait!

Paekakboyz

Short and sharp chest workout today. Decline BB bench and flat BB bench.
 
Decline bench
Warmed up on the bar and a couple of sets @60kg.
100kg6, 120kg3, 130kg1, 140kg1, 140kg1, 120kg2 - got light spots on the 130 and 140 lifts. Didn't get any pain through the shoulders so that was a win. 
 
Flat bench
60kg6, 100kg6, 120kg2, 130kg1, 100kg*6. Light spot on the 130kg lift, bar went up slooooooow. Triceps were cranking, gonna be sore tomorrow.
 
Catching up again on Monday. Shoulders and arms I think.

Paekakboyz

Arms. 
 
Six sets of dips into weighted dips. I only got up to 20kg but my mate cranked up to 60kg and didn't quite manage 80kg! Mad bastard.
 
Close grip barbell press
60kg10, 80kg10, 100kg6 (spotted on last two), 60kg12
 
Ezibar curls
30kg12, 35kg10, 37kg*8. Adding the extra 2kg was evil, mean burn.
 
Chest was really meow from sat. Good to get the body moving to loosen things up. Had a mean pump in the arms, yeow!

Paekakboyz

Legs session with PT tonight. Box squats and then fronts, mean as!
 
Warmed up and did a heap of stretching. Hit some gnarly knots on quads, rolling them out hurt like a mofo.
 
Warm up was a superset of lunges with extension, reverse bear crawls and body weight squats. Was nice and loose and ready to rock.
 
Box squats to start. Sorted a lower box so it was about halfway between parallel and ATG. A decent depth without putting too much stress on my knee.
Warmed up with sets of 6 reps at 60kg, 80kg, 100kg.
 
Then it was 5 working sets of 3 reps at 100kg, 110kg, 120kg, 130kg, 140kg. Felt strong and no trouble with my knee. Great to have a bit more confidence on that front. Chur!
 
Then we hit front squats. Had done plenty of lat, tricep and wrist stretching. Haven't been doing a lot of fronts so trying to keep that flexibility. PT had me using one of the rubber straps to stretch against to loosen triceps and lats.
Warmed up with sets of 5 reps at 60kg and 70kg. Good deep squats, ATG baby!
 
5 working sets of 5 reps at 70kg, 80kg, 80kg, 90kg, 100kg. Picked up a new tip today. I typically have problems with my elbows dropping which is all about upper back strength. But by getting the bar in hard against the throat you can make life heaps easier. Gives you a tactile trigger rather than just thinking high elbows. That helped me out heaps, focused on the bar position and if I was pretty much chocking it was all good!! Made it heaps easier to keep higher elbows.
 
Primo session. Really happy with the ol knee too.

Paekakboyz

Good chest workout tonight. Caught up with a guy that works with my weekend training bro. He's a good dude and will be joining us for deadlift fun on sat.
 
DB bench to start
Warmed up on 30kg then the working sets of 40kg, 50kg, 50kg, then two sets at 40kg till failure.
 
Hammer press machine
sets at 30kg, 40kg, 50kg each side.
 
Finished up with decline bench press
60kg warm up then 3 sets at 100kg. Nice burn to finish the workout.
 
Had the mean endorphins on the walk back to the car. Legs feeling mean after last nights workout and mad pump in chest/arms. Yeow!

Paekakboyz

Mean deadlift session this morning. Was feeling the last two workouts and wasn't sure how things were going to go today. Ended up with a PB! There were three of us training so that would have helped, just that little bit of extra rest :whistle:
 
Stretched and rolled out.
 
Warmed up with two sets @65kg and one set @100kg.
 
Did 5 to 1 again today.
155kg5, 175kg4, 185kg3, 195kg2, then 210kg1. Stoked!! That beats my 205 lift. Went up pretty sweet, a bit of shakes but not full on Boston Shake!
 
Did bent over T-bar rows to finsh. Two drop sets starting at 100kg (220kg plates and 6*10kg plates). The 10's are on the outside and it's reps, strip a 10, reps strip a 10, etc, etc. Brutal. We were hitting 3 reps until we got to 60kg and then it was 5 reps minimum.

Paekakboyz

Chest and some arms tonight. Won the battle of motivation when I had a 'yeah, nah' moment after leaving work. But I want a rest day tomorrow before I see my PT on Wednesday. Plus training has been going well so I gave myself a kick in the ass and went to the gym.
 
DB bench
30kg12, 30kg12, 40kg8, 40kg6, 30kg8
 
DB flies
30kg8, 30kg6, 30kg6
 
Did that at a pretty quick pace - Had a mean pump going.
 
Incline bench while I waited for decline bench.
3 sets of 12@40kg
 
Decline bench 
60kg10, 80kg8, 80kg*8
 
Bicep drop set with barbell.
40kg/30kg/17.5kg
 
Managed 6/5/10 and then 4/4/12
 
Good times!

Paekakboyz

PT session tonight. Did deads with a lot of core and hammy work. Knackered me - well played PT, well played!
 
Warmed up with inchworms, legs raises (aka fuckers) and KB swings.
3 sets of inchworms, 8 leg raises and 12 KB swings at 24kg, 28kg, 32kg (increased each set). Muscle memory has really set in for the swings now. That hip drive we practice for deads, squats, KB swings etc is really locked in now.
 
Stiff legged deadlifts
3 sets of 6 at 60kg. These bastards really get in. But I like them because you get such clear feedback when you are doing it right... ie your hammys are tweaking hard out.
 
Deads
2 warm up sets of 5 reps at 120KG
Then we did 5*5 with 90 second break between each set. Did 140kg, 150kg, 150kg... then I had a slight tweak in my back - didn't hurt but a felt a bit odd.
 
Just to the left of my spine on my upper back I could feel a twinge. PT was all good to call it a day but I was keen to drop the weight down and see how things went. Finished up the last 2 sets at 100kg. As long as I was focusing on the hips rather than pulling it up it was all good. PT reckoned I probably hadn't fully recovered from the big session on sat. Hitting a 1RM or near that can tap things out for a wee while.
 
Grip was pretty smashed on deads too which was unusual. Not a problem I've had for ages now, especially at today's weights. Then my PT reminded me about the hanging leg raises... cunning wee bugger that PT. Loves to leave you fully tapped out! Good value aye!

Paekakboyz

Box squats today. Avoided fronts aside from 3 light sets at the end. Upper back is tired but feels ok. 
 
Sorted a nice low box, good depth without being quite ATG.
 
Warmed up on sets at 60kg and 100kg. Then into the working sets
 
120kg6, 130kg6, 140kg6, 150kg4, 100kg*6
 
After the fronts I did 3 sets of 20 on legs extensions. One legged and light weight. Building up that teardrop quad and keeping the knees nice and strong.

The Silver Fern

Pushing Tin - Paekakboyz Training Log