Pushing Tin - Paekakboyz Training Log

Paekakboyz

Got a couple of people at work who are going dry for a bit too - much easier with a support group!

Paekakboyz

Squat session with my PT last night. Nothing too crazy, just 55 with some middle of the road weight. Didn't squat much over the holiday break and need a bit of work on mobility. Goal for this year is to learn overhead squats - that should really help my shoulders out, still too tight at the moment. Especially after chest day!
 
warmed up and rolled out. Man I had some mean knots in my quads. Pain!!
 
60kg5 for 3 sets warm up
5*5 was 110kg, 120kg, 120kg, 120kg, 110kg. First couple of sets felt a bit rusty but the last 3 were pretty good. 
 
Talked through some more stretches with a focus on the feet and lower legs. More ankle flexibility will make deeper squatting easier and take some pressure of my hips. Hip tightness is my biggest challenge with squats these days. But it's much improved compared to this time last year. Making progress but always more to do and get better at.

Paekakboyz

Really good workout with the lads today. Bit of preworkout didn't hurt!
 
Did a 53 deadlift and BB bench combo.
 
Warmed up for deads first. Hammy curl and hip thrust combo on swiss ball. 2 sets of 12 each.
 
Started with a few sets at 60kg then jumped to 100kg for final warm up.
Working sets of 3 were 145kg, 145kg, 155kg, 155kg, 145kg. Lower back was a bit iffy at the top of the lock out on the last set. But I haven't exactly managed much deadlift volume lately and I know my core work has slipped a bit. Was really pleased with the bar speed though - weight felt heavy-ish but moved fast.
 
BB bench
60kg5 for two sets then 100kg5.
 
Working sets were 100kg, 110kg, 120kg, 125kg, 125kg. Had been planning on going up to 120kg for the middle set then back down. But things felt really good so I kept the weight increasing. Again the bar speed was good, really like the 3 rep variation for bench as well as deads. Shoulder is no problem at all, and I've got my lifting position dialled in now - really tight through my core and legs, bit or an arch in the back and loading all the weight through my upper back. That works a treat to keep the pressure on your shoulders under control. Not quite doing full tucked in arms for the press but definitely bringing my back into play.
 
Oh, and a set of 60kg30 to finish! Evil, evil, evil. Did it in blocks of 5 with a 1-2 second pause in between. Last 7-8 reps burnt hard.
 
Mean full body pump after all that. Good times

MN5

Due to an annoying twinge in my right lat ( getting old sucks ) I haven't done any Deads for awhile but after getting loads of deep heat on I went to the garage and after minimal warm ups ripped out 12 x 150kg, not my best of all time but the muscles have a 'good' ache today and I've persuaded the better half to give the shoulders a rub in front of TV tonight ! Sweet.

Paekakboyz

Worked out before a thunderstorm arrived in wellies. Fucking muggy so it was a sweaty ol session.
 
Got my squat shoes so was keen to take them for a hoon. We were doing back and arms tonight but I got in early for a warm up and some light squats. Got up to 130kg and the shoes feel mint. Solid as and more depth with less ankle, knee and hip flexing. Going for a full leg session tomorrow, including front and back squats. Lat and tricep flexibility will probably be a bit shit but time to start working on the front rack position again.
 
Back workout was...
KB waiters carry's - 3 sets. First with 18kg KB and the last two sets with 16kg KB. Had to chalk up heaps as we were sweating all over the show.
Close grip seated row. 3 sets of 8 at 80%, 90% and 100% of the stack. Feeling pretty beastly on these bad boys at the moment. 
Close grip lat pull down. 3 sets of 8 at 55kg, 65kg, 75kg.
DB one arm row, close grip press combo. Started with 44kg DB for 8 reps. Then back to 40kg DB for the last two sets.
KB renegade rows with 24kg KBs. 2 sets of 12
 
Finished with our cable curl/tricep push down combo.
2 heavy sets of 12 reps, about 70% for curls and 80% for triceps. Then up to 80% for curls and the full stack for triceps. This small addition to our workouts has been making a bit difference, especially for my bench.
 
Looking forward to legs tomorrow. Mean.

Paekakboyz

Good leg session today. Muggy again so sweated like a bastard.
 
Stretched and rolled out. Lots of work on wrists, lats and triceps to get ready for front rack position.
 
Started with fronts. Set up 60kg and did a few static holds, trying to drive my elbows upward and get the bar settled across my front. Wasn't too bad overall.
Working sets of 60kg5, 80kg5, 100kg3, 60kg5. New shoes made a big difference, super solid and easier to hit good depth.
 
Back squats
60kg4, 100kg4, 110kg4, 120kg2, 130kg2, 140kg2, 150kg2, 160kg2, 120kg2, 100kg4
 
Finished with 2 sets of KB goblet squats. 20 reps each with 32kg KB. Pain.

JK

Shoes all good mate? Assume they were the right size when they turned up?

Paekakboyz

Unfortunately the ones I ordered online were too small - The pair I got from Rebel sport are broader and I've ended up in a 10 rather than a 9. Normally I'd be a 9 or 9 1/2 which is what I ordered. For the model I bought I tried 9's on at Rebel and they only just fit - 10's felt really good and were mint when I was lifting yesterday.
 
The return postage (to UK) means I'll sell the others shoes on trademe. Unless anyone on here needs a brand new pair, size 9, lifting shoes :whistle:

JK

Oh stink! hopefully u can get decent money for them here.
 
Size 9 you say? Will ask my lil bro

Paekakboyz

Cheers JK, will pass on more details once I'm back at work on tuesday - had squeezed in a weeks leave to run into Wellington Anniversary day this Mon. No looking at work email till then ha ha (which is where the shoe order info is).
 
Today was a fun day at the gym. We decided to do a mini powerlifting meet. Minus the huge weights, lifting gear and of course the other gear :whistle: Although we did have pre-workout 
 
We were planning on 2-3 warm up sets of 4-6 reps then moving into 2 rep sets and to singles once the weight got to the 70%+ range. Keep trucking until you hit a goal weight or fail a rep. Felt strong on each max lift but we did take about 1 1/2 hours to work through everything, including warm up. Forcing yourself to have a 3-4min wait on the bigger lifts is hard when the pre-workout is cranking and you can hear Broscience and CJ Fletcher telling you to lift that shit! Good times!
 
Rolled out and did some stretching before we started with back squats.
 
60kg6, 100kg6, 120kg4, 140kg2, 160kg1, 180kg1 - I think the 180kg rep was just on parallel while the rest were good depth. I've learnt a sort of signal where I know I've broken parallel. When my hip hinges past a certain point I know I'm good. Reckon I could have pushed to 190kg but those other 2 max lifts were on my mind. Still amazed at how much difference the lifting shoes make. Feel rock solid and they make it really easy to sit back on your heels. Still keen to keep working on ankle and hip mobility though. Aiming for overhead squats this year so I'll need to be loosey goosey.
 
Bench next. Shorter warm up as shoulders and upper back were all nicely warmed up.
60kg6, 100kg4, 120kg1, 130kg1, 140kg1 last rep went up sloooooow. But I got that sucker. If I'm fresh I've got a 145kg in me. Will be really cool to crack 150kg this year. Decline is off the schedule now, but I'll keep working on strengthening my shoulders - again that'll be something I'll need for overhead squats.
 
Deadlift to finish the session.
60kg6, 100kg6, 120kg2, 160kg1, 180kg1 Happy to hit that weight, but still not super pleased with form. I'm collapsing around lower back and core. Have been doing more core-centric work of late so will amp that up. Perhaps time to consider using the belt I've got? Working on the theory that it helps you improve faster than lifting belt-less - active pressure to flex into etc... 
 
The result of that weaker core is a super tight lower back. Did some stretching after we finished and about 30m of reverse bear crawls. Those work a treat on a sore lower back.
 
That was a 500kg total which was cool. Mate did 520kg with 160kg squat, 160kg bench, 200kg dead. He hasn't done much squatting of late so I reckon he'll bump that up to 180ish this year. 
 
I've got another 10-20kg on my squat and hopefully I've have my dead to 200+ in the next couple of months. Don't want to revisit that ab injury I got last year.
 
We'll repeat this in a few months. But holy shit my CNS is tapped the fuck out. Got cleaned up and had a feed and now I'm ready to settle down for the day :)

MN5

Belts are cheating bro, awesome lifting apart from that though!

Paekakboyz

Chur bro. I figured the same about belts but after a bit of google research it sounds like a belt can help you build core strength. But I know I've got plenty of scope to improve my core before I start belting up.
 
Fark, body was smashed today. Back and legs tapped out for sure.

JK

I don't see belts as cheating. See it more as safety. 
Never lifted in one but keen too try. My mate swears by them but he deads over 300kg. Still wears them for warmup weights tho.

Paekakboyz

Dang, your mate can shift some tin!
 
Did 30min on the cross trainer at home last night. Felt dirty doing cardio but I'm sure I'll get over it.
 
Really good PT session tonight. Front and back squats and a core combo to finish. 
 
Had a good warm up and got in some work with a band to stretch lats and triceps.
 
Front squats - worked up through 40kg, 60kg, 70kg all for 5. 55 working sets all at 75kg. Nothing overly heavy but decent volume. Working hard on keeping elbows and chest up. Sets 3 and 4 were really good, bit rusty early on and the last set I was fatiguing a bit.
Back squats - 80kg warm up set then straight to 55 working sets. 100kg, 105kg, 110kg, 105kg, 100kg. First rep of the last set was mint, really cool to have that sense of when form is spot on. Pretty much all the back squats were nice and clean. 
 
Finished up with three sets of 10m reverse bearcrawls into 30sec bridge.

Paekakboyz

Smashed it today. 55 for bench and deadlifts.
 
Pre-workout, stretch and warm up.
 
Bench first
Warmed up on 60kg5, 60kg5, 80kg5 - Four working sets of 5100kg and last set 5110kg. Bench is feeling good. I've worked out that most of my shoulder soreness is mobility/posture related. So I'll just keep chipping away at that. Moving into overhead squats is a big motivator to get things in order!
 
Deadlifts
Warmed up with 65kg*, 105kg5, 125kg5. Working sets were 5*145kg. Deads felt really smooth and clean today. Did all the warm ups with double overhand plus the last working set. The rest were mixed grip. Pretty stoked with the deads even though the weight wasn't overly challenging. Had hit a period where it felt like my dead form was really gumby. But that seems to passing.
 
Mate is back to work now so we'll be doing our usual Mon/Thurs sessions. Plus Wed with the PT and our weekend workout. Booze free as of Feb and will look to add at least one cardio session at home. Might as well use the Xtrainer and I can always watch some tv or whatever while I'm doing it.

Paekakboyz

Good session tonight but back and grip strength were still pretty smashed from sat.
 
KB waiters carries. Had to use a 20kg, 18kg and a 16kg KB tonight. Managed one rep with stronger hand with the 20kg. After that is was down to 18kg for both hands. Then last set had to use 16kg on weaker hand. Before xmas we'd been knocking on the door of 20kg for reps so hopefully that isn't too far away.
 
Close grip seated row 3 sets of 12 at 70%, 90% and 100% of the stack. Had to drop the last set down to 8 with 2 ugly reps at the end. Upper back was filleted by those deads.
Close grip lat pull down 3 sets of 12 at 130lbs, 160lbs, 180lbs. 
 
One arm DB row and close press. 40kg DB for 3 sets of 6 reps. Rows were all good but last set of pressing was tough.
 
Finished with cable tricep/bicep super sets. Max reps for each set. Worked up to a full stack for triceps and about 80% for curls. With triceps you've got your body leverage to help out so it makes going heavier on curls tricky if you're being picky about form. Hate swinging my elbows on curls... unless it's cheat curls. Then it's ok :yes:

Paekakboyz

Missed wed PT session as I was crook. Nothing to do with the cricket being on, I promise!!
 
Tonight we did waiters carries and worked on turkish get ups. My mate hadn't done them before but he was keen to check them out.
 
Went through 20 or so reps balancing a shoe rather than any weight. Not allowed to hold the shoe at all so it's great for keeping your arm vertical as you move.
 
Mate picked it up pretty quickly. A couple of trainers we are friendly with added some tips - one was really helpful. When in starting position move your straight leg out a bit, it can help give you leverage through your core to get up onto your elbow. 
 
Worked through a few sets with 10kg, 14kg, 16kg and 20kg kettlebells. Got a good sweat going and felt really nice and loose after the workout. PT reckons they are the best injury prevention movement. Everything gets some action and a stretch on the way through!
 
Bench and deads again on sat. Might look at 53 rather than 55. The higher volume at a reasonably challenging weight has been good. But recovery seems to take a bit longer - plus hitting two major bodyparts in one day makes it harder to space out workouts.

Paekakboyz

Bench, dead and lawns combo today.
 
Pre-workout, warm up.
 
Bench 53.
60kg5, 80kg5, 100kg3. Working sets - 110kg3 for the first four sets. 120kg3 for the last set.
 
Deads 53 also
65kg5, 105kg5. Working sets - 155kg3 for first three sets. Then 145kg*2 for the last two sets. Back felt tired so I wasn't going to go any heavier.
 
Finished with rolling out and some stretching. Then 4 sets each side of 10kg KB Turkish get ups.
 
Then home for 1.5hrs of lawn moving - sunshine was cranking so it was bonus activity. Couch was the next destination for the cricket! C'mon BC's.

Paekakboyz

Mean workout with PT tonight. 53 Front and back squat combo.
 
Had a good 40min to roll out and stretch. Have been working on my wrist flexibility heaps - pulling your fingers back is an easy stretch to do where ever. Has even helped my bung wrist a bit too.
 
Has been warm, muggy weather in Wellington of late. The walk to the gym was my cardio warm up!
 
Started with front squats
40kg5, 60kg5, 70kg5
 
Working sets of 70kg3, 75kg3, 80kg3, 85kg3, 90kg3 elbows were starting to drop a bit on the last set. But really happy with how my rack form went. Still need to work on my triceps and lats though. Heaps of flex left in my hands to drive my elbows higher.
 
Back squats straight to a 100kg5 warm up
 
Working sets of 1103, 120kg3, 130kg3, 135kg3, 140kg*3 on the last set I was slower coming out of the hole but still managed clean lifts. Lost the stretch reflex as the weight got more challenging.
 
PT was really pleased with my lifting. Said all that mobility work is paying off, which is cool and super motivating.
 
We are starting overhead squats next week. Plan is to warm up as usual for front squats then go through some shoulder mobility stuff. PT reckons he'll have me hitting 30kg overhead next week, I've tried the bar before and that was pretty sketchy! but really excited to be getting into overheads. Warmed my PT I already know they are a gateway lift to crossfit :whistle:
 
Nearly two weeks dry and aside from watching the cricket on Monday I haven't missed the beersies. No set target or anything, will just see how things go. Reckon we are eating really clean about 4 days a week. The odd pie also slips in at lunchtime but sushi is more likely. Not sure if all the rice is that great though?
 
Anyways everything is heading in right direction, tumeke!

Paekakboyz

Bench and deadlift combo today. All three of us on board.
 
Bench first. Warmed up with a few sets at 60kg, 80kg and 100kg.
Working sets 53 at 120kg, 120kg, 120kg, 125kg, 125kg. Was really pleased with bar speed and didn't need a spot at all.
 
Deadlifts. Warm up through 65kg, 105kg, 145kg.
Working sets 53 at 165kg, 165kg, 175kg, 175kg, 165kg. Last set at 175kg had a couple of bounced reps so I knew I was getting fatigued. Dropped back down to 165kg for the last set and made sure they were clean reps.
 
Snuck in a few KB cleans at the end - just a bit of mucking about. 
 
Good workout and cool to be getting a bit more weight on the bar for deadlifts. Bench is cranking - repping 120+ is satisfying. Hopefully a 150kg 1RM isn't too far off.

The Silver Fern

Pushing Tin - Paekakboyz Training Log