Pushing Tin - Paekakboyz Training Log

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.

MN5

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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.
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That doesn't sound too much for a big bencher like yourself but then I consider all the shit you did previously. Were you pretty fried before starting those or are you one of those who is a much better bencher than dipper ? ( I'm the latter I've found out )

Paekakboyz

Was pretty tapped out from bench and had been doing push ups with elbows close in, so that's a bit more tricep heavy etc. Haven't included dips much as it tended to tweak my shoulder. But that seems to have settled down. Have done a couple of dips with 60kg before but that was when we were doing more bodybuilding type workouts.
 
They were strict dips too - no shallow flapping around etc! might be up around 18-20 if I was doing them fresh... hmmm might have to try that! Funny how you always end up with some exercises that you never do first up. So a good effort is always dependent on how much work you've already done.

MN5

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Was pretty tapped out from bench and had been doing push ups with elbows close in, so that's a bit more tricep heavy etc. Haven't included dips much as it tended to tweak my shoulder. But that seems to have settled down. Have done a couple of dips with 60kg before but that was when we were doing more bodybuilding type workouts.
 
They were strict dips too - no shallow flapping around etc! might be up around 18-20 if I was doing them fresh... hmmm might have to try that! Funny how you always end up with some exercises that you never do first up. So a good effort is always dependent on how much work you've already done.
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I enjoy doing the weighted ones, mainly cos the garage set up is perfect for them. Horses for courses I guess, I find it weird that while it is essentially the same muscle groups some are better than others and vice versa......

Paekakboyz

Good overhead squat and back squat workout. Went 53 for overheads and 55 for back squats.
 
First few sets of overheads gave me that wrist pain, a bit more weight and it seems to settle down a bit. Doesn't bug me during the lift now though. Did have one rep at 60kg that I bailed on, lost tension on left shoulder/upper back. Arm twisted so I had to bring the bar down. At least I'm not so gumby about the bail now!
 
Warmed up with with sets of 5 on the bar, then 30kg and 40kg. Working sets were 53 at 50kg, 50kg, 60kg, 60kg (one bailed rep) and 60kg. PT reckons things look super solid so that's primo. The ongoing lesson is that if you lose tension by not pushing up throughout the movement it'll get dicey. Worked on push pressing the bar into overhead position too. Getting that movement sorted ahead of things getting heavier.
 
Back squats were volume and light weight. Just keeping things ticking over. Sets 55 at 100, 100, 105, 110, 110. Working on fast bar speed and depth. Bit of cheeky conditioning... the only kind of cardio I like!

Paekakboyz

Back and a bit of core today.
 
Really good KB waiters carries today. We cranked out 3 sets with 18kg no problemo. Will be using 20kg KBs next week for the first set at least. That's rare territory in these parts as my PT pointed out to us in passing... ha ha chasing him down! :good1:
 
Mixed things up by going straight to DB row combo. Increased weight to 48kg for the rows and stayed on 42kg for the press. But we did sets of 8 this week instead of 6. We alternate from time to time, and dropping to 6 reps is a good way to increase weight.
 
Today we were amping to get some work in... nothing at all to do with that 2 scoops of C4 :whistle: 
 
Used straps on the rows but that actually made things harder as the improved grip meant faster reps!! Doh! Normally have to control the descent so the DB doesn't slip out of my palm with the heavier DBs. Not worried about missing out on grip improvement as I'm doing a heap of other stuff that smashes grip. The 8 rep presses were mean too. Those last couple of reps burned hard, especially on the last set.
 
Moved to seated close grip row - 2 sets of 75kg till failure. We both hit 21 reps on both sets - sneaking in more of that conditioning.
 
Close grip lat pulldown - 3 sets of 12 at 60kg, 65kg, 70kg. Getting that full stretch to open up the lats. Feeling it something chronic already, not looking forward to DOMs... gulp.
 
Finished with two 1min planks then two 30sec planks. Mate is getting a handle on these now - he's found having his elbows forward a bit helps his shoulders. Makes the plank a bit harder but such is life.

Paekakboyz

Excellent workout today. Did a bit of stretching and rolling out last night after the gym. That really helped today. Lifted with a few little aches but it was more muscle tiredness than actual tweaks. Suck it up princess!! ha ha
 
Ran through warm up, which I've added for an update and posterity! Story time motherfuckers :greeting:
 
Foam roller work
Legs - spend at least a couple of minutes on the following areas - quads (major and teardrop), IT band, hammies, calves. Always setting things up to use as much force as possible on each movement - so it's all one legged work, no doubling up.
Back - usual stuff, few variations with arms extended overhead, or trying to stretch/rotate one side over a bit more.
Chest/shoulders - use the end of the roller and use that to roll out one pec at a time. You can rest on your knees :whistle: so you can apply some decent force and move easily. Also easy to rotate a bit and hit your shoulder, or extend the arm and start working on the inner pec, and lats up under the armpit. 
 
Stretches
Start with some hip stretches, groin, and glutes. Then some stuff that is apparently yoga that I've picked up off youtube and by watching people train. One's a lunge variation and the other has you sitting on one leg and lying your torso down. I repeat a couple of the hip stretches which gives me a good gauge on how I'm loosening up. 
Have added chest stretches - lying face down with one arm extended in your overhead lift position. Then you roll your opposite leg back over to twist your back and get that stretch rocking. You can change the angle of your arm to hit different spots too.
 
Then I put on the squat shoes and start doing wooden bar work. Nothing fancy, just a few practice reps and bringing it back and over your head to see how loose the shoulders are. 
 
Final part is using the bar. Using it to compress traps and lats/armpit area. You have to hold the bar down but it's a good trick to get that extra mobility in your shoulders. Can do it with arm down by your side or extended, the latter is a doozy!
 
Have added in band work also, to hit lats and triceps. Normally do that as part of front squat prep. 
 
Then I'd start on my warm up lifts with the bar - or say 60kg if it was backsquats.
 
On back day we do waiters carries to get started, maybe some Turkish get ups too.
 
Chest day only has the KB press hold to set your shoulders for bench. Will be adding in Turkish get ups though. 
 
So that's the stretch/roll routine for each day's training. I try and do a bit of work at home during the week, tennis ball against the wall works a treat. My advice is work out what stretching/mobility stuff will benefit your training/goals the most. Start with 2-3 things and once you see the benefits you'll probably be keen to do more. It has surprised me how quickly you can improve by doing things regularly 2-3 times a week. Umm hopefully you read all of that mini-rant with eye of the tiger in the background!! 
 
So today's workout...
 
Overhead squats.
2 sets of 5 on the bar, then another set at 25kg.
Working sets were 35kg5, 40kg3, 45kg3, 50kg3, 55kg3
 
My mate is doing really well - nudged up to 30kg today and while it cost him depth, you can see he is getting a handle on the movement. Shoulder mobility needs a fair bit of work but he nailed a few good reps. Won't be long till he's really able to use his upper body strength. He's a brick shit-house so I expect he'll put up some big numbers if he works on the mobility and practicing the movement.
 
Then we did back squats.
55 at 100kg. With short rest period to get the heart pumping. Nice and clean, really good depth. 
 
Weight has dropped into the 105's now, which is cool given I was 107 early April. I think the no-booze element is really kicking in. Plus I'm doing well with kai and portion size in particular. Seeing changes is definitely motivating. Hoping to really lock in this buzz to see me through winter!!
 
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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. 
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Paekakboyz

Solid chest workout with some back and core. Thee amigos tonight, with our new fulla back from illness and skirt chasing.
 
Set shoulders with KB press hold. 1min each arm with 20kg KB, two sets.
 
Did 5*5 on bench, warmed up with sets at 60kg and 80kg. 
 
Working sets of 100kg, 110kg, 110kg, 110kg, 100kg. With 5 push ups in between each set. Did 10 on the last set as I'd dropped back to a hundy.
 
Did wide grip pull ups next. Used a band to help me get out of the pocket, works a treat! Did 5 sets of 5. Can really feel my lats now and using the band meant I went to full extension rather than cribbing it a bit. Full ROM means lots of DOM!! 
 
Finished with 2 sets of Turkish get ups with 16kg KB. Good to end with a full body movement, even if it does involve weight.
 
Left hammy was a bit tweakie today - will have to make sure I stretch and roll out this week.

Paekakboyz

Good workout with my PT tonight. Had a headache all day and work was pretty intense, could have easily bailed but made myself go. From that point on I was winning :good: ah, as in the non-Charlie Sheen version (don't think that included much lifting! maybe sniffing!)
 
Had about 40min to warm up - pain of rolling out chest trumped headache pain. Seeing good improvement in range of motion with stretches etc, always good to see clear progress.
 
Yarned with my PT about the meh day etc - figured we'd go for heavy box squats and then lighter 53 deep squats. Next week we'll be back to overheads and working in some wide grip press to start prep for heavier weight. 
 
Warmed up with sets of 5 at 80kg, 100kg and 120kg. Working sets were 3 reps each at 130kg, 140kg, 150kg, 160kg, 170kg, ended up doing another set at 170kg as we started pretty light (for box squats). PT reckons I'd hit an easy 200kg if we were looking for a 1RM. Really enjoyed the 160kg+ sets. That sort of weight triggers my 'game on motherfucker' mindset. Dig the lighter stuff and working on form, but having a bit of weight on the bar is super fun time.
 
Got a mean quad and glute pump from the box squats - did the variation where you don't sit on the box. Keeping the tension rather than relaxing when you touch the box.
 
53 follow up was 100kg for the first 3 sets then 110kg for the last two. Smoked these and was feeling pretty good.
 
Will sleep well tonight, and after a good feed and shower the headache is gone!

Paekakboyz

Hit PBs on our waiters carries tonight. Stoked! 3 sets of carries with KB's - about 15m circuit each arm. Tonight we managed 20kg on our first set, then dropped back to 18s for the last two, and they felt super light. Left side was a bit harder than dominate right side but it was all good. Had the meanest forearm pump after the first set, grip strength was getting hammered! Haven't managed 20s before so that was pretty sick.
 
Did wide grip overhead press afterwards. We were going to do push press but I was keen to give these a hoon as I didn't do overheads last night. Was also keen to work up to 70kg to see if I can manage that overhead. On sat I'll be doing some heavier sets of overheads and tonight's work means I feel all good to handle 70kg, at least for one rep!! 
 
We did sets of 5, with a slow negative (maybe a 2-3 sec count) at 30kg, 35kg, 40kg. Then dropped to sets of 3 (same pause) at 50kg, 60kg and 70kg. It's weird that with pressing you have to deal with multiple reps and the burn. But when squatting it the challenge is more controlling bar movement through the squat. In any case if you stop pushing the bar upward you're kind of screwed! Mate was stoked with how he went on these - weekday training buddy has really loose shoulders that cause him some issues. He's a strong mofo and the KB work and stuff we've been doing has helped out heaps.
 
Finished with our one arm DB rows/press. 3 sets of 6 each arm with 46kg for the row and 40kg for the press. Mad shoulder/back pump, and both buzzing about the waiters carries.

Paekakboyz

Made it to the gym this morning after a late night on the energy drinks and Tramadol watching the league... :whistle:
 
Legs, especially hammies, were super tired. Mate isn't squatting yet either so we did a bunch of turkish get up variations.
 
Rolled out and stretched for a good 20min. Then started out on turkish gets ups.
 
First round with a 12kg KB. For these ones we added a walk after you stand with the KB from the TG movement, with the KB extended overhead. Go for a 15m walk then come back and complete the movement. Did two sets with 12kg, 14kg, 16kg.
 
Then we upped the weight and did a 30sec plank after each set. That was with 18kg, 20kg, 24kg2. The planks made it that much more challenging on core.
 
Finished with 4 sets of curls on the ezibar - 2020kg, 1625kg, 1230kg then a set till failure on 25kg to finish, mate got 20 and I managed 22 and then just about died.
 
Awesome workout in the end. Legs felt heaps looser and while I'm tired nothing in particular hurts. Apart from my guns which will be giving me some DOMs tomorrow. gulp.

The Silver Fern

Pushing Tin - Paekakboyz Training Log