Pushing Tin - Paekakboyz Training Log

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!

JK

Liked for the weight change not for the back tweak which now has me in fear after this mornings efforts !

MN5

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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!
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Having met ya a few times I can confirm you're solidly built, hardly fat. the guts weren't exactly hanging over the pants if I recall. I'm 102kg at 1.90 metres and that's pretty overweight too according to the dreaded BMI.

Paekakboyz

Back at the gym tonight, back feeling heaps better but nothing heavy. Heaps of rolling out and stretching. Shoulder mobility and some waiters carries too. We did some farmers walk and lunge variations with KB's then body weight squats.
 
Took my mate through overhead squats with wooden staff and then the bar - he's got good flexibility so he took to it pretty fast. Good signs for us working that into our programme! He's been getting work done on his hip so hopefully he can start squatting again soon.
 
Training on sat - but will take it easy till I'm sure my back is all good.

Paekakboyz

Mint session today. Back was feeling all good and we did heaps of stretching and rolling out.
 
Worked on tricep and lat flexibility with a band and then shoulders with a wooden staff. Little bit of tightness in my right shoulder but nothing major.
 
Overhead squats
3 sets of 5 with staff, much easier now to hit depth without any weight. 
 
3 sets of 5 with just the bar - few rough reps but on the whole it was deep squatting and a steady bar.
2 sets of 5 with 25kg
2 sets of 5 with 30kg
 
At this stage it seems ridiculous that people do this with 100kg+ With much bigger lifts in the elite classes. Fucking mental! But exciting too.
 
Moved into light back squats 
3 sets of 6 at 65kg. Hitting great depth. The treatment my mate has been getting seems to be working well - he's moving more freely so that's primo. Can't be skipping leg day!!
 
32kg KB farmers carries next. 3 sets of 20m circuit. Got a mean forearm pump on these - find using KB's much easier than the yoke bar. The handle set up on the yoke bar is too wide, although I could try flipping it over and using the frame... hmm will try that soon.
 
Cable tricep pushdowns
3 sets of 15+ at 50%, 75%, 100% of the stack. Really digging these - much less pressure on my shoulders than with dips.
 
BB bicep curl drop set
30kg15, 20kg20, 12.5kg*20 evil shit. 
 
Felt awesome when we finished up. Will do a bit of rolling out and stretching later on. Chest and arms on Mon - got a new guy coming to train. Sounds like he's starting from scratch so that'll be interesting!

Paekakboyz

Back tweak has come back, but nowhere near as badly. Guess it's bench as we did flat BB bench then DB flat bench today. Some hammer incline press as well - that might not have helped. Hopefully it settles down - I'll stretch it out tonight.
 
Did 5*5 between 90kg-120kg on flat bench. DB bench was 32's and 15+ reps. 3 sets of 12's on the incline press.
 
Had a new guy training with us today. Workmate of my friends. Nice guy and keen to get stuck in. He's dabbled before but no regular training. Starting out pretty light too - 40kg on the bench - although he is clocking in at 72kg. Will see if he hangs about.

MN5

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Back tweak has come back, but nowhere near as badly. Guess it's bench as we did flat BB bench then DB flat bench today. Some hammer incline press as well - that might not have helped. Hopefully it settles down - I'll stretch it out tonight.
 
Did 5*5 between 90kg-120kg on flat bench. DB bench was 32's and 15+ reps. 3 sets of 12's on the incline press.
 
Had a new guy training with us today. Workmate of my friends. Nice guy and keen to get stuck in. He's dabbled before but no regular training. Starting out pretty light too - 40kg on the bench - although he is clocking in at 72kg. Will see if he hangs about.
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Just don't be mean and kick sand in his face

Paekakboyz

Sounds like he enjoyed training with us, all good!
 
Had a mint PT session tonight. Back soreness eased off with some voltaren (sp?) and a lot of rolling out and stretching. 
 
Had a good 45min to warm up today. Hit lower body first then chest, shoulders, arms. Final part was some stick work (chur piston wristed gibbon) and loosening up my traps under the bar.
 
Overhead press and then some back squats.
2 sets of 5 with the bar to warm up. Was hitting clean sets, sitting in the hole for a good couple of seconds too. Feels really solid which is choice - no worries with my knee.
 
Working sets were 53 at 25kg, 30kg, 35kg, 40kg, 40kg. PT was impressed - he was going to keep us around 30kg but I hit that easy and clean. 35kg was all good, could sit in the hole and arm/shoulder lock out was all good. 40kg was starting to get challenging but I'd found my groove by then. Only one rep where I had to tweak bar position. PT's estimate on getting to 60kg+ has gone from 2-3 months to 6-8 weeks. 
 
Still working on shoulder mobility. At the moment my grip is really wide, and I can't narrow my grip further and still get the bar in the same position behind my head. Closer grip lets you use a lot more of your back strength. So narrowing my grip will help me lift more in the end. Lots of stretching ahead but that's cool. I really enjoy that part of working out. 
 
I still had gas in the tank so we did 55 back squats.
Straight into working sets of 60kg, 80kg, 90kg, 100kg, 100kg. Smashed them lads. Smooth, deep and fast squats.... hold on, sorry that bit was for another thread! :whistle:
 
But the squats were primo. Ass to grass and powering out of the hole. Thinking I need to work an overhead squat element into my back squat sessions - makes such a massive difference to how well I can squat.

Paekakboyz

Good workout tonight with the lads. New guy is keen as - we were working through his starting weights for our back routine tonight. Also introduced him to rolling out - #nomercy!
 
I had a mental day at work - pretty much 7 straight hours of meetings :idiot2: I was super keen to hit the gym. We had preworkout and that got me fizzing.
 
Usual back routine was...
KB waiters carries - 2 sets with 18kg KBs
Close grip seated row - 3 sets (50%, 75%, 100% stack)
Close grip lat pull down - 3 sets (same as above)
DB row and close press superset. 3 sets with 40kg DB
KB renegade rows. 2 sets with 32kg KBs.
 
Still had a few tingles after all that. Managed a good clip too, even with three of us.
 
Overheads and maybe deads is the plan for sat. Going to be interesting to see how our other mate goes with overheads. He's much more built through the upper body so mobility might be a problem, but his squat depth will be all good.
 
Still managing that back niggle - seems to come and go a bit. Hoping the rolling out and stretching will sort it out soon.

Paekakboyz

Pretty good session today. All three of us had late nights so pre-workout was the go.
 
Minimal stretching and rolling out then into overhead squats. Still pretty tapped out from wed/thurs combo. That's a lot of back and arm work.
 
Mate was trying them out for the first time. Struggled a bit with shoulder flexibility but made good progress today.
 
Few sets with the wooden staff, then 3 sets of 5 reps with the bar. 2 more sets at 25kg and then 35kg. 
 
Then light back squats 3 sets of 5 with 60kg. Super easy but nice to keep training the body to hit that depth. Keen to see whether overheads make a difference to my all round squatting. Maybe I need to work them into my back/front squat days... to get my mobility firing. That'd add a fair bit of time though. Not keen to muck about with my warm up and prep. That's the work that has been making all the difference. Something to explore a bit - will do a pure back or front squat session soon and check it out.
 
We still had tingles from the p/w so we did 3 sets of cable tricep pushdowns. 15+ reps at 60%, 75%, 85% of stack.
 
Getting a mean shoulder and back pump after overheads. Legs are feeling really strong too. Still off the booze and reckon I'm dropping fat slowly. No so much movement weight-wise, probably 2-3kg drop so far. Heading in the right direction though!

Paekakboyz

Good chest session last night. Need to find a few more things to add as I'm skipping decline press to keep my shoulders nice and happy. Thinking about military press over incline press - at least that transfers to overhead squats etc. Might even look at throwing in some chins too. We'd normally do arms but ran out of time.
 
Rolled out and stretched.
 
BB bench 53 so chasing a bit more weight.
Warmed up with sets of 6 at 60kg and 80kg. Working sets of 100kg, 120kg, 120kg, 130kg, 130kg. Everything went up pretty easily. Last rep on 130kg was a grind through lock out though. Keen to give 55 at 120kg a hoon next week. 
 
DB bench 5*5 with lighter weight to get some volume in. 
32kg DB and we did a 6th set to failure - 20 reps on that bad boy.
 
Finished up with a bit of cable work
Cable flies - 3 sets of 12 
Cable woodchops - 3 sets of 12
 
New guy continues to do well. He's got a big imbalance on chest with dominant/non dominant side. But that will sort itself out over time. Keeping the DB work in there will help a lot.

Paekakboyz

Boom - hit 50kg on overhead squats tonight. 
 
Had nearly an hour to warm up tonight. Balances out training at 6pm and lets me make sure legs and upper body are sorted. Managed to flick off those squat shoes I ordered over xmas - to a guy I was yarning too at the gym last week. He's just starting out with Olympic lifting with his PT. So that worked out mint!
 
Warmed up with 3 sets of 5 with the bar. Working sets were 52 at 30kg, 35kg, 40kg, 45kg, 50kg. Set at 40 and 45 were pretty good, getting to enough weight to help me sit down easily. 50kg was starting to get challenging but I can see how heavier weights might be easier - in a crazy kind of way - as long as you can lock out your arms/shoulders. 60kg by the end of the month according to my PT. We'll start thinking about other Olympic lifts once he's happy I've got the overheads locked in.
 
Finished with 55 of front squats. Arms were a bit tight through triceps and lats, but I did a bit of extra rolling out and then got stuck in. 60kg for the first set then 70kg for the other four. 
 
Back and arms with the lads tomorrow - giddy up!

Paekakboyz

Good back workout tonight. Shoulders a bit tender from front squats and OH squats yesterday.
 
Rolled out and did 4 sets of Turkish get ups with 18kg KB
Then it was 2 sets of waiters carries with 18kg KB - grip strength coming along nicely. Deads next wed so that'll be a good test.
 
Seated close grip row - volume day.
Three sets of 65kg20
 
Wide grip pull downs
Three sets of 55kg12 - thinking we should be bringing chins back into our programme. Had been hoping to drop a bit of bodyweight first though! No need add weight for me.
 
One arm DB row/press combo. 
Three sets of 40kg*8 each side. Ready to move up a weight on this one I reckon. We alternate between 6-8 reps depending on what we did for Wednesday training.
 
Ran out of time for renegade rows.

Paekakboyz

Deadlift city today. Haven't done them at all this year - only two of us training. But we had one of the PT's join us for the first part of our session.
 
Had a yoke bar set up and a regular bar. Started on 65kg on regular bar and had 110kg on the yoke. We were doing 4 reps on the bar then 4 reps on the yoke. Worked up to 125kg on the bar before the PT left to train with his other mate. PT is only 65kg but is a good lifter, can easily lift twice his bodyweight on deads.
 
From there we dropped to 3 reps in the yoke after singles with the bar. Did 125kg again then 145kg, 165kg, 175kg, 185kg, then I jumped to 200kg and got a solid single done. An effort lift for sure but probably had a bit in the tank. If we hadn't been doing the yoke sets in between I might have nudged a bit higher. Doing deads with my PT on wed so that'll be a good follow up from today. Finished with a couple of sets of 2 at 145kg.
 
Finished with an evil cable curls/triceps drop set. Starting on full stack and decreased by two slots each time. 8's for the first 3 settings then 10's then reps till failure on 12.5kg, Super pump. Tricpes first the repeated it with curls, only the reps were lower, 4's and 6's and maybe 10 ugly curls to finish. 
 
Fully tapped out today. Had forgotten how hard deads can knacker you. Good feeling though and stoked that dead strength is still there. Month or so to sharpen up and could be looking at a new pb. Chur!

MN5

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Deadlift city today. Haven't done them at all this year - only two of us training. But we had one of the PT's join us for the first part of our session.
 
Had a yoke bar set up and a regular bar. Started on 65kg on regular bar and had 110kg on the yoke. We were doing 4 reps on the bar then 4 reps on the yoke. Worked up to 125kg on the bar before the PT left to train with his other mate. PT is only 65kg but is a good lifter, can easily lift twice his bodyweight on deads.
 
From there we dropped to 3 reps in the yoke after singles with the bar. Did 125kg again then 145kg, 165kg, 175kg, 185kg, then I jumped to 200kg and got a solid single done. An effort lift for sure but probably had a bit in the tank. If we hadn't been doing the yoke sets in between I might have nudged a bit higher. Doing deads with my PT on wed so that'll be a good follow up from today. Finished with a couple of sets of 2 at 145kg.
 
Finished with an evil cable curls/triceps drop set. Starting on full stack and decreased by two slots each time. 8's for the first 3 settings then 10's then reps till failure on 12.5kg, Super pump. Tricpes first the repeated it with curls, only the reps were lower, 4's and 6's and maybe 10 ugly curls to finish. 
 
Fully tapped out today. Had forgotten how hard deads can knacker you. Good feeling though and stoked that dead strength is still there. Month or so to sharpen up and could be looking at a new pb. Chur!
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Depending on what you do a break can work wonders and you can smash them, conversely if you haven't done the right shit you turn about 50 shades of purple trying one rep of something you could do 6-8 reps of a mere few months ago. I hate them and love them equally for this reason. I'm doing a bit of a thing at the moment where I'm only going hard out to absolute failure once a month. Repping 180kg at the moment, my absolute best with that weight is 8, at the moment Im doing a few work sets ( 2-4 ) with HEAPS ( 3-5 minutes ) of rest between. Doing them every Friday.
 
That elusive 250kg 1rm is something I'd love to do this year ( or any year really ) so I'm being pretty sensible with how I achieve it. Disappointingly I haven't managed to have a big spew while doing them like some blokes ( and chicks ) have done on a few vids doing the rounds on FB.
 
Speaking from personal experience I'd be careful doing Deads so close ( ie half a week ) especially considering you did some big numbers today. Don't try and go too hard out brudda !

Paekakboyz

Has been a meh week or so. Got a dose of flu or something which knocked me about a bit. First session back at the gym today since the 19th. Went for a mixed approach, overhead and box squats plus bench.
 
Warmed up and rolled out. Lots of time on shoulders and chest. Probably not enough but we only worked up to the bar to work on form.
 
Did a bunch of overhead work with wooden staff and then the bar. Lots of pause squats at the bottom, getting that sense of having the bar secure overhead and sitting in a deep squat.
 
Moved into box squats - getting nicely below parallel.
3 sets of 60kg for 6 then sets of 6 at 80kg, 100kg, 110kg, 120kg, 130kg. 
 
Bench next - wasn't going to go heavy, funny how loose shoulder for overheads isn't as good for bench. Kind of like avoiding stretching hammies when you are going to do deads.
2 sets of 60kg for 6 then 80kg6, 100kg6, 110kg3, 120kg3, 130kg*1
 
Felt pretty knackered after all of that! But good to be back at the gym. In better news I've dropped to 107kg which continues the downward trend :yes: . Even if it's illness assisted!

Sapetyvi

Why avoid stretching hammies before deads?

Paekakboyz

To try and keep them nice and tight so you can make use of that tension. Rather than having them loose and having to work harder to get them to engage. You are lengthening the muscle when stretching and the ROM for a deadlift is only halfway in the full hammy extension, as in heel to butt cheek. At least that's my PT's theory :think:
 
I find it makes it easier for me activate them ahead of the lift - which is good as I have a love/hate affair with my deadlift form!

The Silver Fern

Pushing Tin - Paekakboyz Training Log