Pushing Tin - Paekakboyz Training Log

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.

Paekakboyz

Had Monday night off this week - but had a cracker of a session with my PT tonight.
 
Lots of stretching and rolling out today. Quads were still tired from saturday but everything held up well. 
 
55 Overhead squats then 55 back squats. With 3-4 warm up sets before each. I thought we were doing a short overhead session to warm up then into heavier back squats. Wrong ha ha
 
Working sets for overheads were 40kg, 45kg, 50kg for the last 3. All felt pretty good - but I did have one 50kg rep slip forward so I had to re-rack and start over. This Olympic lifting shit keeps you honest, switch off or lose the tension and down she goes. Coming to grips with the soreness down my wrists and into my forearms. Just working on the flexibility.
 
Working sets for back squats were 100kg, then 110kg for the rest. These were fast tempo squats - didn't slow down much till the last set, and even then they were pretty quick. Let slip we'd had a heavy squat session on sat so PT wanted volume and speed. All good with me.
 
Sweated like a demon tonight, worked hard and totally feeling that endorphins rush - primo!! ha ha

Paekakboyz

Solid session tonight - two of us training so maintained a good clip.
 
Started with KB waiters carries. 3 sets with 18kg KB. Definitely getting closer to working 20s back in. Mean bro.
 
Close grip seated row
80kg10, 90kg8, 100kg*6 - will probably start to drop this down a bit to work on volume. Transfers well to other lifts.
 
As does close grip pull downs. Stuck with 60kg and did 3 sets of 12 with a really slow negative rep. Feel the burn.
 
One arm row/press combo. 42kg DB today and sets of 6. These went pretty well, left hand grip is improving which is cool. 
 
Then we went and did 30sec, 60sec, 30sec, 60sec planks with 30 sec break in between. Mate is slowly being converted to these. I find they work really well.
 
Finished with some KB press variations - one arm overhead press, with the KB upside down like in waiters carries. Works grip but these sets were only with 12kg and 14kg KB's. Good at firing the shoulder and all the stabilisers etc. I can be swayed by broscience ha ha
 
Felt pretty jacked today which was cool - legs were tired but feeling super strong. Upper body held up well today so that was another bonus. Training consistently enough to be making tangible progress - which is a big motivating factor.

Paekakboyz

Overheads and some back squats today.
 
Spent a good 30min rolling out and warming up.
 
Overheads first. 4 sets of 5 with the bar - with some pause squats thrown in. Working sets were 30kg5, 40kg5, 50kg3, 60kg2 shoulder was a bit sore so didn't push any heavier. No pain or discomfort during the press or lockout so that's good.
 
Back squats started with 60kg warm up sets. 2 lots of 5. Working sets were 5 reps at 80kg, 100kg, 110kg, 120kg. Nice and deep at a good clip. 
 
Plan is for a workout monday, overhead press, bench and some arm work.

Paekakboyz

Chest and arms day. 
 
55 with press ups thrown in for flat bench.
Warmed up with sets of 6 at 60kg, 60kg, 80kg. Then working sets of 100kg5, with last set at 110kg*5. I was doing sets of 8-10 press ups immediately after each set. Went pretty well - core strength is improving a lot at the moment, so the fatigue is coming through arms/chest. Which means good form until I gas out. Strict chest touch to the floor and don't sag those hips. 
 
Then we did dips - 3 sets till failure, made 12+ on first two and 8 reps on the last set. Was pleased with that effort, starting to see the power/weight improving as I drop some weight. Very cool, almost enough to encourage me to do some cardio! 
 
And finished with seated ezi-bar curls. Two sets till failure at 20kg and then another set at 30kg. 
 
Shoulder held up fine throughout, will do some rolling out and stretching later and it should be all good.

Paekakboyz

Boom, feeling really good today. Adding in push ups to bench is working well in keeping shoulders nice and loose. It's quite a good physical trigger in terms of where you want your shoulders to be sitting as you press etc.
 
Bit more reno work at home tonight and some stretching etc. Overheads and squats again tomorrow... need to work some deads into the programme though. Tricky with our current programme, maybe I can sneak them in on Thursday, or even Monday after chest.

The Silver Fern

Pushing Tin - Paekakboyz Training Log