Pushing Tin - Paekakboyz Training Log

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.

Paekakboyz

No DOMs or anything over the weekend. Was really happy that my lower back didn't tighten up after having a nudge at some heavier deads. A bit of soreness in the old chesticles but nothing major. But man, I had some sore hammies and glutes after my squat session with my PT last wed. The difference between the tempo we train at versus our weekend sessions with three of us. Things just take a bit longer so you get that extra rest in between sets.
 
Think we are doing chest accessories and shoulders tonight. Overhead squats on wed and then back/core on thursday. Strength has been improving and I'm only really missing booze when watching sport. Luckily the blackcaps are playing kak so I'm trying not to watch!

Paekakboyz

Mix of old and new tonight.
 
Waiters carries - managed two sets with 18kg KB's.
KB hold to loosen up shoulders - 20kg KB 60sec each arm, twice through.
 
DB flat bench
Warmed up with 1230kg
Working sets were 38 at 40kg, good stretch after bench on sat.
 
Tried face pulls for the first time. Have done some DB and cable variations that are similar, but not this style. Got a mean burn - doing sets of 12-16 with medium weight.
 
Tricep push down and bicep curl combo. 3 sets till failure at 75% of the stack for triceps and about half for curls. Mad pump.

Paekakboyz

30kg on overhead squats for reps tonight. Was pretty stoked aye!
 
Had about 40min to roll out and stretch. Usual leg/hip work but did heaps on my shoulders and upper back. Rolled out my chest as well - had been reading up on tight shoulders. A new idea for me was no matter the work you do to strengthen your back until you release your pecs things won't sit right. I'd thought you could try and strike a balance between chest/back but holy shit, after I hit my chest my shoulders opened up heaps. Hurt like a mofo but will definitely be adding this to my routine.
 
Also used a band to stretch out lats and triceps, then a racked bar with 60kg on it so I could use it to hit my traps. That's not something I usually do but again I'll be adding it to the list. Squished a gnarly knot to death on my right side. Almost cried - true story! 
 
Session started with a wooden dowel and going through hand position, flaring your armpits to engage your back and help lock shoulders, and using hook grip on the bar.
 
First couple of sets with the stick were ok but I struggled to get too deep. Moved to the bar and that helped heaps. Started with the bar - got the 20kg bar as someone else was on the 15kg. It was 5*5 for the working sets
 
Started a pattern that I'd struggle with the first set, not getting the bar in the right position meant I couldn't squat deep. Then the second set I hit 3 mint reps and 2 pretty good ones. When the bar sits in the right position its smooth as, and I was almost able to get ATG.
 
So I ended up doing 6 sets - two each at 20kg, 25kg, 30kg. We were going to stop on 25kg but I reminded my PT he said we'd hit 30kg, he didn't need any convincing to nudge it up a bit! He's good with the banter so that's a bonus! The first rep with 30kg was probably the best of the session. But the next 4 were a bit ragged. So we did that extra set just to get a clean lift in to finish.
 
We're aiming to hit 60kg for reps in 3 months. PT reckons once I get my hand and bar position sorted the weight will go up quick.

Paekakboyz

Shoulders are on fire - managed to leave my gym gear at home today so I'll be having the day off. Works out ok as we've got a busy few days ahead of us - family bbq tonight, pre-wedding bbq for good family friends on Friday then the stag do on Sat! Should be fun! Will note that I've managed to sneak in a sat morning training session

JK

Is that just from the chest and shoulders roll out mate??

Paekakboyz

I think it's also from trying to flare the shoulders/arms out to lock the weight. Few parts of my arms and shoulders that haven't hurt before! New muscles ha ha
 
But rolling out the chest made such a big difference to shoulder mobility - crazy. Wish I'd known that earlier.

MN5

<blockquote class="ipsBlockquote" data-author="JK" data-cid="559251" data-time="1455741625">
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Is that just from the chest and shoulders roll out mate??
</div>
</blockquote>
 
I thought he might have caught alight from the bbq

Paekakboyz

Nah that's tonight bro! and I ain't talking about rolling up like in the P thread!!

Sapetyvi

Are you doing any work on your hips for the olympic lifts? Thrusters etc?

Paekakboyz

Hey mate, have only really added turkish get ups to my programme lately. Do a lot of hip work in my usual squat warm up - but always looking for new tricks to improve hip mobility. I expect my PT will introduce some other olympic type movements as we get the overhead squats locked in. Making sure I don't sit for as long at work too - combined that seems to be helping a lot. Didn't have any problems in hitting atg for the overheads.
 
Did an ok bench session today. Trained a bit earlier and I think that threw us off our mojo a bit. I did 5*3 at 110kg, shoulders were still a bit tired from wed, DOMs etc from new exercises suck ha ha
 
Threw in some floor press in the smith machine. 2 Sets at 60kg and then 2 more at 100kg.
 
Mon, Wed, Thurs training next week. Away for a wedding that weekend so will miss that workout.

Sapetyvi

Thanks for the reply, have had my share of knee injuries and seems as the biggest trouble left of it is that my hip has weakened on the left side dramatically. 
Need to try out the turkish thingy. 
Good luck with the olympic lifts, its a mint feeling when the snatch starts going right!

MN5

I'm a year or so older than Paeks and yeah, have notice the hips giving me a bit of grief. Now is the time when shit starts going downhill really fast if ya don't keep moving. Keen readers of my Pilates thread ( are there any ? ) will have noted I've started a stretching routine so here's hoping that helps.

Paekakboyz

Good back session tonight. Can't train this weekend so keen to get in 3 workouts this week.
 
Started with KB waiters carries
2 sets with 18kg KB and last set with 16kg KB. Slowly working these up, Aiming at 20 KBs for these bad boys.
 
Close grip seated row
65kg12, 85kg8, 105kg6
 
Close grip lat pulldown
60kg12, 75kg12, 85kg6 
 
One armed DB row super set
40kg6 for the rows and 40kg8 for the close press. 2 sets
 
Renegade rows with 24kg KB. 2 sets of 12.
 
Cable face pulls. 2 sets of 12 with 27.5kg.
 
Overhead squats again on Wed and then Turkish get ups, shoulders and maybe some chest on thursday.

Paekakboyz

Mint squat session tonight. Legs had been feeling pretty tired since the weekend, and my knee was a bit achy on Tues. Plus my right shoulder has a minor twinge, just enough to be a bit painful at times. But things went sweet as in spite of all that. A good reminder that you won't die if you workout with a few niggles :yes:
 
Had nearly an hour to roll out and stretch. Went to town with the roller, stretches, band work, and mucking about with a wooden staff. Hitting chest and upper lats/armpit hurt like a bitch, but that shit is so good. Right shoulder was pinging a bit when practicing with the staff but nothing major.
 
Caught up with PT. Did overhead squats 53 and then 55 back squats.
 
Overheads
Two sets of 5 with the bar (20kg) then working sets of 53 at 30kg. Ended up doing an extra set at 30kg to compensate for a god awful first warm up set. Just plain ugly, I was trying to squat way too fast while not locking out my arms and shoulders... or taking a deep breath... or dropping in a controlled manor! 
 
PT told me to slow down and get each element dialled in. Things clicked into place and I managed to nearly hit atg for the rest of the sets. Still a bit of bar wobble, finding it hard to get the mint position straight away. But I was really pleased with them overall.
 
Back squats 55
Started on 80kg then 100kg for the rest. Holy shit, I was hitting atg on these bad boys. Had no idea how much the overhead work loosens you up. PT says the overhead fully opens your hips as you are driving your chest up while squatting. Probably the best back squats I've knocked out. Was well pleased!!

Paekakboyz

Good workout tonight. Shoulders, core and arms.
 
Still feeling pretty loose after yesterday's workouts - we did a bit of a warm up and did our KB shoulder holds - pushing the shoulder back in a static hold. Works a treat for bench and for shoulders in general.
 
Waiters carries to begin with.
2 sets with 18kg KB - 20m circuit each arm.
 
Turkish gets ups.
Single sets (each arm) with 14kg KB, 16kg KB, the two sets with 18kg KB
 
KB goblet squats. Mate bailed on these as his hip is still giving him a bit of grief. Did 2 sets of 15 @ 32kg KB. Snuck in a few cleans as well.
 
Cable bicep curls and tricep pushdowns. About 3/4 stack to start and ended up on full stack - 3 sets of each.
 
Finished with cable face pulls. Got a few tips from one of our trainer mates. Keep your shoulders down and elbows high = mean burn at the top of your back.
 
Good week of training. Away for a wedding so no bench/dead workout this week. Will be good to have a bit of rest and crack back into it on Monday.

Paekakboyz

Chest and arms tonight with a bit of core.
 
Flat bench 53
Warmed up on bar then 2 sets of 60kg10 and 1 set of 80kg5
First 3 sets were 100kg3, then two sets of 120kg3 - worked on bar control and keeping shoulders nice and tight. 
 
DB flat bench
3 sets of 40kg5 these went up real easy today. 
 
KB renegade rows
2 sets of 12 at 32kg KBs
 
Seated shoulder press
3 sets of 30kg each side. 12, 12, 8
 
Cable face pulls
2 sets till failure - around 25kg, managed 16 and 12 - evil burn, but still finding it hard to keep my shoulders down. When I try and get high elbows my shoulders tend to roll up. Work in progress.
 
Good pump after all that - even snuck in a few pull ups, 3 nice and clean reps. Not bad ha ha
 
More overhead squats on wed and back/arms/core on thursday, All the lads are around so we'll be having a good hit out on sat.

Paekakboyz

Stink, tweaked my back during that last workout. It got a bit sore that evening and the next day it was yeowy. No training till it comes right, feels a wee bit better today and I'm hoping I'll be ok for Sat. If not I'll be chasing the cardio dragon! meh.
 
In better news I've dropped to 107/108 kg, down from a high of 113/114 just before Xmas. Aiming for 100kg but really I'm looking at body fat numbers and body shape more than weight. But I know that 95-100kg is my target range. Still makes me morbidly obese on the BMI though, I'd have to be high 70's/low 80's to get into the 'safe' range. Fuck that for a joke. I'm a chunky monkey and I'm ok with that!

The Silver Fern

Pushing Tin - Paekakboyz Training Log