Pushing Tin - Paekakboyz Training Log

Paekakboyz

Brutal shoulder session with PT tonight. Hip is getting better so I'll probably do some light leg stuff on sat.
 
Today we did 4 super set exercises
 
Lying rotator cuff with 4kg DB sets of 15. Matched with standing one arm KB press, with the KB upside down. Sets of 6 each arm with 14kg KB. Got to keep your glutes and core locked out, otherwise you get a sway and lose control of the KB.
 
Second one was standing shoulder BB press. Learning the rack position to it sits down on your clavicles and your arms are resting on your lats. Gives you a solid platform to work with. Again you gotta keep the core and glutes locked. That was combo'd up with chin ups - band assisted. Sets of 6 for each. Had 40kg on the bar so it was about getting the movement sorted.
 
Next was 1.5kg plates and doing a bent arm row - keeping your upper back super tight. First set was a bit iffy but got the hang of it from there on. That was partnered with cable reverse rows - targeting the upper back and shoulders again. Mean burn by this stage.
 
Finished with reps of DB press into a walk with them held overhead. Started with 4 reps, then walk 15m, then 3 reps, 15m walk and 2 reps to finish. 14kg DBs. Way harder to keep DB's overhead compared to the barbell - after that I did 6 pull ups with the band again. We did 3 sets of this.
 
Shoulders felt monster after all this - was well knackered too! PT is a bloody wizard, no matter what is busted with yo ass he's got a plan. Picked up a few new exercises to inflict on my training bros now too! Share the love, spread the pain/gain!

Paekakboyz

Repeat of last nights workout - but we mixed up the order a bit. Shoulders were pretty sweet today so backing up was all good. 
 
Good fun taking training mate to a dark place, his problem shoulder was all good so that was choice. Especially as I'm keen to add this stuff to regular programme.
 
We added KB waiters carries beforehand too so that added some pain to the menu.

Paekakboyz

Hulk smash. Well not really but rode the victory buzz of the Canes win, plus 2 scoops of C4 into today's workout.
 
Mate and I were getting back into squats today - he's slowly coming right from nearly 4 months off squats with a hip complaint. My hip soreness had dropped away and it was only hurting if I was pushing it with stretches. So we aimed to hit good depth without going for ATG.
 
Rolled out and did some stretching. Started with back squats - really light and a bit more stretching in between the warm up sets.
 
Did 3 sets of 40kg for 12 reps, 2 sets of 60kg for 8 to finish warm up.
 
Wrking sets were 8 reps at 70kg and 80kg. 6 at 100kg and 110kg. Then 4 at 120kg and 140kg to finish. 
 
After that we did 2 sets of KB goblet squats. 20kg for 12. Nice way to burn out the legs and hammer glutes. Everything was pinging after this. Hips felt tired but no soreness and I could drop into a ATG squat without discomfort. We even through in a set of overhead squats with just the bar. Shoulders were a bit tight but no problem. Chur!
 
Finished up with alternating sets of pull ups (overhead press spacing for hands) and chins. 6 reps each set. I did better on the chins but managed the pull ups with a light spot rather than use the rubber band. Good to stretch the back out after two days of shoulder/back work. 
 
Stoked with how my hip went. I'll roll out a bit today and take it easy next week. Might wait till sat for any more squatting but secretly hoping I might be ok for some light stuff on wed. Will see how that goes.
 
Had another buzz the other day when trying on some old clothes, the fit nice and easy so that's further evidence things are going well.

Paekakboyz

anyone got legs I can borrow? I have broken mine! second day DOMs are almost making me cry ha ha
 
Hoping a decent chest/shoulders/core workout warms things up later - but I suspect there will still be pain in my future!

Paekakboyz

Limped to the gym today - legs were still rooted. But they feel heaps better now!
 
Chest day.
2 sets of waiters carries with 20kg KB
4shoulder setting hold - with 20kg KB. 60 sec each side, twice through.
 
Thought we'd add a bit of volume today and did 5 by 8 with 5 push ups in between.
 
Two warm up sets at 60kg then into the working sets. 90kg8 throughout and only struggled with my last few push ups. Loving the combo and that extra bit of conditioning. Triceps are always smashed by the end.
 
Next up was one arm standing KB press. With it upside down, like waiters carries you have to grip the shit out of the handle. The standing aspect means you have to lock out your core and glutes - otherwise you sway/tilt and that can make you loose the KB. Only 14kg for these badboys but that's still a challenge. 3 sets of 6 each arm.
 
Finished with 4 sets alternating between pull ups and chins. 6 reps each set. Used band on last wide grip pull up set. Managed a clean 6 chins for the first set - with a full hang and pause each set.
 
Rest day tomorrow and hopefully back into some overheads on Wednesday with my PT.

JK

Sounds like you should have hired a zimmer mate! 
Legs tomorrow for me and a bit worried after last week. Surely it can't be as bad! 
Amazed to hear people are still using c4 down in Wellington mate. That's pretty dam old school!

Paekakboyz

ha ha not far wrong bro!
 
I'd had a good 3 weeks off from squatting. We ended up doing a lot of volume and the C4 probably got us going a bit heavier that first planned!
 
Picked up the C4 the other week, seemed to have a lot in stock - from a new place that's opened next door to the gym. It's the one preworkout that suits all of us. Not like super dump or the grenade powder stuff.

JK

Wow superdump, now that's even more old school. I remember trying grenade once about 3 years ago. one word....horrific!!

Paekakboyz

But holy shit that Grenade powder was powerful, or at least my reaction to it was. Full on beast mode ha ha. The pill version didn't seem to have the same kick. And yeah it was nasty tasting - real nasty!

MN5

Anyone still use the curse ? looked like the cover of an Iron Maiden album if I remember correctly.

JK

Another old school one with dated ingredients. People probably still use it though but it was never overly good.

MN5

<blockquote class="ipsBlockquote" data-author="JK" data-cid="584173" data-time="1464644540">
<div>
Another old school one with dated ingredients. People probably still use it though but it was never overly good.
</div>
</blockquote>
 
I found that ripped freak did nothing but the curse was pretty good, depends on an individuals make up/metabolism etc

JK

Yep every person is different and tend to respond to pre workouts in different ways. What works for some doesnt always appear to work for others.

Paekakboyz

and you can have quite explosive differences!!
 
Was off ill yesterday but feeling ok today - will do a leg session with PT tonigh, hip has been behaving itself so glad that has pretty much come right. It's just tough holding back on the weight so I give it a chance to fully heal. So no pre-workout tonight ha ha

Paekakboyz

Hip was feeling good tonight. And after a good 40min warm up I was loose as - shoulders are coming along really well. Getting my shoulder/chest routine nicely settled now. Now things are pretty mobile I can keep chipping away with less work. Recent back exercises all help too which is another plus.
 
I was keen to get back into overheads and squats tonight. PT was game and got me sorted. 
 
First up was snatch grip strict press for 5 reps into 5 reps overhead squat. With no readjustment, just straight into the squats. Last few months we'd been doing the push press variation. But PT wants me to build a good strict press from the get-go. Long term that'll let me put up (and hold!) heavier weights. It's all in the glutes too - if you don't lock out she's all over rover.
 
Stayed light tonight with sets of 30kg, 35kg, 40kg, 45kg, 45kg. Overheads felt really good, and the presses were reasonably easy. Wrist/lower arm soreness is improving too - once my wrists warm up the pain definitely dials back. Grip width is pretty settled now too. Nice to have some of the major elements locked in now.
Next was 5*5 back squats. Depth and speed were the focus. Light weight with sets of 60kg, 70kg, 80kg, 90kg, 95kg. Smashed these tonight. No hip soreness hitting ass to grass and the speed was there too.
 
So pretty mint all round. So good to have legs back on the menu - we'll have to bring deads back into the mix soon too. So many exercises, so little time!!

Paekakboyz

Shoulder session tonight. Three of us training and introducing our newbie to a bunch of new stuff.
 
Waiters carries - 3 sets with 20kg KB. Smashing these with stronger right hand, left side is coming along nicely too. Won't be too far from nudging up to 24's. Yeow!
 
Next was strict snatch press - backing up from last night. Kind of sucked as we had a 10min wait for a power rack... not good when your pre-workout is firing!! 2 warm up sets at 30kg then into working sets. 4 reps each at 30kg, 35kg, 40kg, 40kg, then a final set of 3 at 60kg. Just to see if I could move that mofo. First 2 reps were all good. Last one was sloooooow but up she went. 
 
Next was KB close grip press - with the KB upside down, keeping elbow nicely tucked in etc. 3 sets of 6 reps each side with 14kg KB.
 
Finished with DB overhead press - 4 reps into a 15m walk with them held overhead. Then 3 reps and 15m back to finish with 2 reps. Did three sets - shoulders were screaming by the finish. Our young Padawan did well, even though his arms/shoulders were blowing out at the end.
 
Good workout, reckon our new mate is starting to get the bug - he's making some real progress now which is cool. Squats on sat, legs felt really good today so hopefully that hip issue is a thing of the past.

Paekakboyz

Brutal leg and arms session today. Three of us training including our new bro - he's doing well. Still fresh as on some exercises but he's getting stuck in which is cool.
 
Warmed up for about 30min - rolled out and went through our stretching routine.
 
Box squats for legs - was going to do overheads but that would have been a bridge too far for our new guy. He pretty much worked on the bar today and learning the movement. Not till you work with someone totally new that your recall all the shit you've got locked down. Let alone the stuff you are still working on.
 
2 sets of 6 at 60kg then started working my way up. Sets of 4 at 80kg, 100kg, 120kg, 140kg, 160kg, and then 2 at 180kg. Groin and right leg was still a wee bit niggly but no issues with strength. Finished with 2 sets of deeper squats at 100kg (for 6).
 
Then we moved to goblet squats. 2 sets of 12 with a 32kg KB. On the second set sat in the hole for a 30sec hold before starting the set. Moving around a bit to stretch out etc. That was no problem and I was pretty chuffed with how all the work on my hips is paying off. A ways to go yet but it's much easier to keep my torso upright at the bottom of the squat. Giddy up!!
 
We decided to do cable biceps/triceps to finish up. 3 sets of biceps then the same for triceps. Triceps were 7/10 of the stack for 12, 8.5/10 stack for 12 then the full stack for 12 to finish. Love my tricep work - the advantage of being a heavy mofo is the leverage you can get. Biceps were at 28kg, 32kg, then 35.5kg to finish. Kind of weird but I've never really loved bicep work - treat it kind of like core, where I'd rather work it into another exercise like deads or overhead press. But today went well and the pump was mean as.
 
We finished with drop sets for both triceps and biceps. Triceps started on the full stack and it was 8-12 reps before dropping two settings. Worked all the way down to 7.5kg so it was pure PAIN! did the same with biceps but started on 35.5kg rather than the full stack. 
 
We were fucked after that. But it was good to get blood to the arms and away from legs. Expecting some mean DOMs over the next couple of days. Yeow!!

Paekakboyz

Mint workout tonight. Took some heavier KBs for a hoon and it went pretty well. Just two of us with our newbie busy with something else.
 
KB carries to start. Did our first 2 sets with the 24kg KB's. No 22's so it's a fair jump from 20kg to 24kg. Could do a full circuit with my right hand, but only the first set. The rest included at least one reset but it went better than expected. Bit more practice and we'll be moving to these full time. Definitely noticed the increase in weight, just enough that you get very careful with bringing it down. Learning how to bail safely is important!! 
 
Finished with 2 sets with 20kg KB, nice and clean form. Felt lightweight after the heavier sets - but grip strength was blown though so it was still challenging.
 
Next up we set our shoulders with the static KB hold. 20kg for 45sec, twice each arm. Then it was into bench press. We were keen to do strict overhead press so we only did 33 on bench with no push ups included. Warm up sets at 60kg and 80kg and my working sets for 33 were 120kg, 125kg, 130kg. Last rep on 130kg went up reeeeeal slow. Mate hit 115kg for his heavy set and smashed it - so happy lads all round.
 
Moved to overhead press - starting light with the bar then we worked through sets of 6 at 30kg, 35kg, 40kg. Then sets of 4 at 45kg, 50kg, 55kg. Then 2's at 60kg, 65kg, 70kg. I sneaked in 2*75kg at the end. A grind but managed it without too much back arching - didn't want to go full Dolphin! 
 
Finished with 4 sets of 30sec planks. 
 
Quads were pumped tonight. Locking out through core, glutes and legs on bench and overhead press is a bit of time under tension I guess.
 
PT session tomorrow then back and shoulders on Thursday - 3 days in a row. Suck on that winter :knuppel:

Paekakboyz

Few niggles tonight but a good warm up helped a lot.
 
Did 55 overhead squats and 55 pause back squats. Nothing overly heavy and looking to work on lock out for overheads. Getting lats to flare so you are totally locked through back, shoulders and arms.
 
Did about 5 sets of 5 with the bar (warming up beforehand) then overheads were 35kg, 40kg, 45kg, 45kg, 45kg. It felt really light so that was cool. No hip issues when reaching ass to grass which was good.
 
Back squats were light ones too. Working sets at 60kg, 70kg, 80kg, 80kg, 80kg. Had a good 3 sec pause in the hole for each rep. Focused on keeping the tension on and powering back up. 
 
Pretty short and sharp but just what I needed to work through those niggles.

JK

Yeah gotta work through those niggles. Hard to pull back the training at times but after a while you get a good feel for what your body can and cant handle

The Silver Fern

Pushing Tin - Paekakboyz Training Log