Pushing Tin - Paekakboyz Training Log

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!

MN5

No deads after my little spiel then ?
 
Pussy :whistle:

Paekakboyz

ha ha probably on Thursday or sat. Twas a good call last week though, I was ruined for days after that dead session. Note to self, a super set deadlift session is not the best way to get back into the swing of things!

MN5

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ha ha probably on Thursday or sat. Twas a good call last week though, I was ruined for days after that dead session. Note to self, a super set deadlift session is not the best way to get back into the swing of things!
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Yeah ya go hard out like that and even lifting a small child can be hard work for days afterwards. You wouldn't have been able to shift anywhere near as much if you had decided to give it a crack,,,,,,

Paekakboyz

Overheads with PT tonight. Pretty much have the basics sorted now so we worked up to a 1RM. Managed 65kg and probably had a 70kg lift in me. But that would have been a wee bit sketchy - even got to use my PT's Olympic bar. He's got a stash of bars and bumper plates for when he works out. Made it heaps easier as the bar is a bit thinner and the knurling isn't worn from sitting on the rack.
 
Had a good hour to stretch and warm up properly. Heaps of work on my chest, lats and shoulders. Felt really mobile which was primo. My iffy shoulder doesn't make anywhere near as many cracking and popping noises now! chur!
 
Two sets of 5 with the bar then into the working sets.
30kg5, 35kg5, 40kg5, 45kg3, 50kg3, 55kg2, 60kg1, 65kg1
 
The reps at 50kg -55kg felt really good. I find I still need a bit of weight on the bar to lock in good form - same thing for back squats. Unless there is a bit of challenge I find it too easy to just muscle it. The 60kg and 65kg reps were definitely getting into that challenging range. Was tempted to suggest a crack at 70kg but PT was happy with a nice clean rep on 65kg. Said he's got an idea of what weight range we should be working in now. Looking at 5*5 at 50-55kg next week. Moving away from learning the lift to getting work done! 
 
Stoked with that progress - posture has improved heaps with all the shoulder work. Just goes to show if you put a bit of effort in you can see the rewards pretty quickly. Down to a trim 107kg now too - still not drinking and it seems my body has realised I'm not playing around. Was mighty tempted to have a brew while watching sport in the weekend but I'd take a 70kg overhead squat over a beer at the moment... hmmm or would I!! :think:

JK

Doing awesome mate and well done on the over head squats. I've never even attempted one!

Paekakboyz

Chur bro, was choice to be rocking 20 plates :good1: Back was feeling extra broad (and tired) today.
 
But we did back anyway tonight. Wasn't too bad. Only two of us tonight so we managed a good pace.
 
3 sets of KB waiters carries - started with 18kg and last two sets with 16kg.
Seated close grip row - 3 sets, 70kg12, 85kg10, 100kg8 light spot on last couple of reps
Wide grip lat pull down - 3 sets, 60kg12, then 70kg for 10 and 8.
One arm DB rows. Upped the weight on these today. Normally we do 40kg's for the row and press. 44kg for the rows and 42kg for the press. 
Biceps and triceps cable curls/push-downs. 2 sets to failure for each. Went heavy and hit 20 and 12 for triceps then 16 and 10 on curls. Mad pump
 
Knackered!

Paekakboyz

did a bunch of stretching and rolling out on sunday - keeping on top of that mobility work. Did a heap of work on my quads, tear inducing!

Paekakboyz

Chest and arms tonight. Only three exercises but at a good clip.
 
Flat bench first couple of sets at 80kg to warm up.
Working sets were 5*5 at 110, 110, 110, 120, 120. 
 
Didn't do enough warming up so it wasn't till the third set that things started to click. The first 120 set felt lighter than the 110.
 
Decline bench - hadn't done this for ages, once it had started tweaking my shoulder a bit. 5 sets of 6 starting from 60kg. Worked up to 120kg and it felt pretty good. Guess that mobility stuff for overheads is improving shoulder strength a lot. Mint!
 
Finished with cable tricep push downs. Three sets till failure at second to top setting. managed 20 then 12 and 8. Then we did a drop set starting from full stack, dropping two plates each time. Totally smashed by the end.

Paekakboyz

Learnt a good lesson tonight. Don't add new stuff to your Monday chest routine if you have overheads on Wednesday. Had mean doms in my chest and triceps since Monday. So it took a lot of work to limber up today, and even then I was still a bit tight and definitely sore. Normally have about an hour to warm up before my PT session - a luxury I appreciate as it lets me do heaps of mobility stuff.
 
Got my sweat on and about 10min before I was due to start I started warming up with the bar. Tightness meant my grip was a bit wider. That put more pressure on my grip and was a pain. But after the first couple of sets we swapped out for my PT's bar - made things way easier.
 
Did 30kg5 for 3 sets then into the working sets. Settled on 53 at 50kg instead of 5*5. Got some good clean reps in plus a couple that felt rough (weren't that bad according to PT) and one fluffed rep where I had to bring the bar down and reset. Last set felt the best, smooth and controlled. Good way to finish!! 
 
Had a good yarn with my PT on ways to switch up training. Not quite as simple as legs, chest, and back days any more. At the moment my overhead lifts mean I can easily tag on some decent front/back squats. Mate still has a hip problem so that makes fitting in legs trickier. Might need to start training on Tuesday on my own :think: But I do like my Tuesday night off though.
 
PT reckons we'll be hitting 80kg within a coupe of months. Lots of work to do but it's a cool challenge.

Sapetyvi

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You ever tried those bad boys? Read somewhere that Klokov did sets of five @75kg on his best. 
I once managed to do 3x30kg :think:

Paekakboyz

Holy shit!! That is mental - I love watching his lifts - him and ilya ilyin are my favs.

Too easy!!

Paekakboyz

Fuck, lost a post. Meh.
 
Waiters carries = good. 3 sets with 18kg KBs
Seated close grip row - heavy = 75kg12, 85kg8, 95kg8
Close grip lat pull downs - 45kg12, 55kg10, 65kg8 with a 2 sec pause at the bottom and when returning to full stretch. Gonna feel those tomorrow. gulp.
Row/Press DB combo. Two sets of rows at 46kg and presses at 42kg. Tough today - arms have been blasted this week.
Finished with 30sec, 1min, 30sec planks. Mate's shoulder gives him grief but he managed ok.

MN5

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You ever tried those bad boys? Read somewhere that Klokov did sets of five @75kg on his best. 
I once managed to do 3x30kg :think:
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Shit those look fucked up......so naturally I want to give them a go !

Paekakboyz

Good overhead practice session with some back squats thrown in.
 
Did a good 20min of rolling out and stretching. Then worked on sets of 3 with the wooden bar and then the bar. Probably did 10 or so sets.
 
Then we added 5kg for another 2 sets and I did a final set with 40kg. Mate has squat shoes now and it helped him out no end. Will need a bit of time to get used to that extra depth but he was doing heaps better. 
 
Back squats were 60kg5, 80kg5, 100kg5, 140kg3. Was quite pleased with the reps at 140kg. They were nice and deep and felt solid. 
 
Got lawns and some reno on my list today so a good day of getting shit done ahead of glorious sport later on. Lets go CJ!

Paekakboyz

Short and sharp bench session tonight. Three amigos - good to have our newbie along. Needs a good couple of months of regular training - won't be training on Thurs as he's off on a date. Sheesh, priorities right!!? :whistle:
 
Set shoulders with 20kg KB hold. 3 sets of a minute each side.
 
PT had suggested adding in push ups to our chest day. So we did 55 with 5 press ups in between each set. Super set style so no break and bang them out. Kept rep count low as I didn't want a repeat of last week and be too sore for Wed.
 
Warmed up with 60kg10, 1005. Working sets were 55 at 110kg. Moved pretty well and no spotting needed. Was happy with push ups too - good form and nice and quick.
 
Then we did 4 30sec planks and a 60sec one to finish. Mate tried having his elbows forward more. It took the pressure off his shoulder so all good. Needless to say these aren't his favs. But I'm keen to work them in, they work a treat.
 
Finished with one arm cable curls and tricep extensions above the head. Used the short rope for the triceps - felt a bit clumsy to start but it gets in! 2 sets of each to failure. Good stuff.

The Silver Fern

Pushing Tin - Paekakboyz Training Log