Pushing Tin - Paekakboyz Training Log

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.

Paekakboyz

plus...weight is shopping in around or below 107kg. Have gone in 2 notches on my belt and clothes starting to get a bit looser. Weight will come down as the fat % drops but cool to see some real progress on that front.

MN5

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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.
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Tinder is a wonderful thing.

Paekakboyz

Sorry, should qualify that. Second date - so he'll probably only be checking when taking a piss!! :whistle: Bit rude to be swiping right in front of her. Has potential he reckons...

Paekakboyz

Back to training!
 
Learnt a bit during today's overhead workout. Wrists were getting sore from the base of my thumb - even when I was switching between hook grip and standard. PT said it's just part of the fun of Olympic lifting - you get more mobile in one area and it puts pressure on another area that isn't is flexible. Plus the weight is starting to get up so that adds another factor.
 
Had a good hour to warm up and spent heaps of time on my chest, shoulders, lats and triceps. Shoulders are still a work in progress but improving.
 
Warmed up with 2 sets of 5 using the bar. Then moved to 30kg5 and 40kg5 for two more warm up sets. Was working through the sore wrist at this stage - bailed on one lift at 40kg as it just felt gumby. But my PT was telling me to focus on driving my shoulders up - if you are pushing the bar then things seem to settle into place. Locks out your upper back and kind of changes the force on your grip.
 
Hit my stride and we did 5*5 at 50kg. A couple of reps that weren't quite mint but PT was very happy overall. Was also good to get it into my head that pain/soreness is going to be a constant companion as I get further into Olympic lifting. Guess it's just a good way to figure out what you need to work on. 
 
Next week we are going to hit back squats but do a bit of overheads to warm up. It opens up my hips like a Chris Gayle 6 opens MN5's legs :whistle: ... and a bit of :fishing:
 
Keen to keep back and front squats in the mix and doing a bit of overhead work fits in nicely.

MN5

It's gonna be a sad day when the great man retires, I'll definitely have some kind of meltdown.

Paekakboyz

I suspect he'll go out swinging some kind of wood :good:

Paekakboyz

Real good workout today. Hit overhead practice, keeping things light. Then back squats where we moved up to heavy singles.
 
Good 20min of rolling out and stretching. Shoulders improving but still have a niggle on the side of my right shoulder. Just a sore spot but it doesn't seem to impact on strength or anything.
 
Used PT's bar so that made things a bit easier on the wrists. But it took a couple of sets with the bar to loosen up.
 
4 sets of 5 with the bar, then 3 more sets at 30kg. Last two sets I was doing pause squats on the last 2-3 reps. Getting ready for back squats.
 
Back squats. Sets of 5 at 60kg, 80kg, 100kg, 120kg then sets of 3 at 140kg and 150kg. 2160kg and 1170kg to finish.
 
Was stoked with the 170kg, felt pretty good. Wasn't super quick but I hit really good depth. Working hard on firing the quads as well as glutes/hamstrings - picked up some broscience via youtube. When coming out of the hole don't let your knees push forward, that fires quads while the rest of the movement is all posterior chain. Seems to work well.
 
Will be doing something similar on wed with my PT. Except we'll likely hit 55 or 53. Will see how my DOMs go over the next couple of days.

The Silver Fern

Pushing Tin - Paekakboyz Training Log