Pushing Tin - Paekakboyz Training Log

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

Paekakboyz

Shoulder niggles are weird ones - you can have one range of motion that hurts a bit and the rest of the movements are sweet as. Plus sometimes a workout focusing on a different part of your shoulders actually makes the niggly part feel better!

Paekakboyz

Shoulder was fine tonight - sore, but nothing we did caused any pain. Actually I think it loosened everything up. After the mean as pump went away!
 
KB Waiters carries to start. 24kg for two sets. First set was clean aside from one reset when turning. Then two more sets with 20kg - these felt lightweight but the 24kg smash grip strength.
 
Next was standing KB press. 14kg KB 6 reps each side for 3 sets. More grip punishment but the movement was easier today. Another exercise we'll be including regularly.
 
Seated close grip row - 75kg for 20. 3 sets - fun times!
 
Super set of rotator cuff thingies with a straight arm fly on cables. To hit all through your shoulders and upper back. 12 reps each arm at 2kg and then 4kg for R-cuff then 12 reps on the cables. 3 sets. 
 
Finished with DB overhead press into overhead walk. 14kg DB and 2 sets. One of 4 reps/walk/3 reps/walk/2 reps. Started at 3 reps for press on the second set. Improving but these are a great way to tap out at the end. Even adding in 1-2 more reps has a massive impact, until you get used to holding weight overhead!

Paekakboyz

Good workout with the lads today. Legs, shoulders and a bit of arms.
 
Rolled out and warmed up for overhead squats first.
 
Two sets of 5 with the bar then 25kg, 35kg, 40kg, 45kg, 45kg for 5. Then 50kg for two sets of 4. Also snuck in two sets of front squats at 50kg at the end.
 
Then it was two sets of 12 goblet squats with 32kg KB.
 
Overhead DB press and walk. 14kg for first set, then 16kg and 18kg for the last ones. Stuck to 4,3,2 for pressing rather than drop the reps.
 
Finished with 2 sets of 20 tricep cable push downs. First at 38kg and the second on 45kg.

Paekakboyz

Was in the mood for some back squats tonight. Getting a bit of overhead work in during the week and weekends.
 
Had a good 45min to roll out and warm up. Still worked on shoulders and arms to keep that ticking over nicely.
 
Did a KB front squat variation to start with. Two KB's in side rack position, with your elbows as high as possible. 2 sets of 5 with 12kg KB's then another 2*5 with 20kg KB's. Then a final set with 3 sec pause at the bottom of each rep. 
 
Back squats were 5/5, 4/4, 3/3, 2/2, 1/1 - so 10 sets in total but a bit more volume.
 
the sets went 80kg/90kg, 100kg/110kg, 115kg/120kg, 125kg/130kg, 135kg/140kg. All nice and deep, but not quite full ATG as my hips still aren't slutty enough. Good speed and keeping tension on the bar helps a lot in keeping my chest up.

JK

Wish I had 45mins to warmup!

Paekakboyz

ha ha I know it is a luxury bro! Sometimes I have a full hour! 
 
Three of us training tonight - good workout for everyone today, new guy is improving steadily which is good to see.
 
Started with KB waiters carries - 2 messy sets with 24kgs, grip and arms were iffy today for some reason. Then 3 clean sets with 20kg KBs. They felt easy as so that was a good way to finish these up.
 
Next was strict overhead press. 3 sets of 5 with the bar. Then working sets of 5 reps each at 30kg, 40kg, 45kg, 50kg, 60kg.
 
DB row and floor press super set. 40kg DB and sets of 6 for the rows and presses.
 
Then we did standing KB one arm press. 2 sets of 6 with 14kg KB then last set with 16kg KB. Managed these ok, maybe I'd warmed up a bit more.
 
Next was overhead DB press. Straight to 16's on these bad boys. 3 sets in all. First set was 6, 5, 4 reps each stop. Then 4, 3, 2 for the next two sets. That put the burn on through back and arms.
 
Finished with 4*30 sec planks. Good finish

Paekakboyz

Overhead and back squats this morning.
 
Good warm up - still figuring out the minimum needed to loosen up shoulders and chest. 
 
Overhead warm up was several sets of 5 with the wooden staff then the bar. 
 
Working sets were 5 reps at 30kg, 35kg, 40kg, 50kg, 50kg. Wrist soreness was ok, it warms up pretty quick but it's literally a pain to work through.
 
Back squats were 5 reps at 80kg, 90kg, 100kg, 110kg, 120kg.
 
Then 2 sets of 12 goblet squats with 32kg KB.

Paekakboyz

Chest day boys.
 
4 sets of waiters carries. First 2 with 24kg KBs, second with 20kg KBs. First sets were a bit iffy, not as clean as I'd like but practice makes for more practice! smashed the 20s so that was all good.
 
Set our shoulders with 20kg KBs, 45 sec each side, twice through.

Bench and push up combo. Only 5 push ups but with our feet up on a step to make them a bit tougher.
 
Warmed up with 6 reps at 60kg, 60kg, 80kg. Then it was 55 at 100kg with push ups after each set. Last lot of push ups was to failure - squeezed out 13 before my triceps died. The hundy went up and down nice and clean. Last bench session I had a wee shoulder twinge so glad tonight everything was sweet as.
 
Next was one arm standing KB press.
3 sets of 5 reps with 14kg KB
 
Standing overhead dumbbell press into overhead walk. 2 sets with 18kg DBs. 3 reps, walk, 2 reps, walk, 1 rep. Awesome way to blow out your shoulders and arms.
 
Finished with 530sec planks.
 
Solid workout - really like the push/pull combo. Must add in some pull ups or chins next time though.

Paekakboyz

Smoked a 70kg overhead squat tonight boys! New PR and it was sweet as, definitely had more in the tank. PT reckons I'd have an 80kg in me - but steady as she goes. Aim is to be knocking on 100kg near the end of the year.
 
25min warm up and roll out. Really hammered my shoulders and chest - I'm finding I can get away with less work on my legs these days. 
 
Warmed up with the wooden stick and then the bar for quite a few sets. Got a good sweat up and shoulders had loosened nicely. Sat in a KB goblet squat for sets of 30sec and sort of moved and bounced around in the pocket. 32kg KB lets you sit right down and put a bit of pressure on. Gets your core and upper back working too.
 
Overheads were 5, 4, 3, 2, 1 then into 55 box squats.
 
Overheads went 40kg5, 50kg4, 60kg3, 65kg2, 70kg1 - I sat in the hole for the 60kg and 65kg sets - felt fine to shift about to find that lock out position. Pushing the bar and getting lats to fire keeps things solid. Rep at 70kg was clean and nice and slow. Stoked!
 
Celebrated with box squats
1205, 1305, 1405, 1455, 145*5 - good way to burn out the legs. Can already feel my glutes burning.. uh oh!
 
Well pleased with tonight's efforts :yes:

Paekakboyz

Good times continue. Three of us training shoulders and back tonight.
 
Waiters carries to start. 2 sets with 24kg KB then 2 more with 20kg KB. Pretty clean but a few restarts with the 24's.
 
One armed DB row and press combo. 44kg DB. 6 reps each arm for the row then the lying down close press. That's the heaviest we've pressed so pretty happy with that. 3 good sets.
 
Next up was one arm KB presses (standing). Improvement on this one too as we've cracked 16kg KBs. 3 sets of 6 each arm.
 
Chin up/pull up combo. Alternating sets of 6 reps. 4 sets in total. Assisted via spotter as the AB's cleaned the gym out of bands when they trained there last week! 
 
Finished with standing DB overhead press into walk. 28kg DB and both sets were 4, 3, 2 reps with a good 15m walk each lot of reps. Makes your arms and shoulder burn like a mofo.
 
Power/weight feels like it's starting to improve, a ways to go with cutting bodyfat but clear improvement. Have had nearly 5 months off alcohol now and that has been a huge factor. Going to the wgtn test match was my biggest challenge so far. But I ain't popping my beer cherry on some watery stadium beer!!

MN5

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Good times continue. Three of us training shoulders and back tonight.
 
Waiters carries to start. 2 sets with 24kg KB then 2 more with 20kg KB. Pretty clean but a few restarts with the 24's.
 
One armed DB row and press combo. 44kg DB. 6 reps each arm for the row then the lying down close press. That's the heaviest we've pressed so pretty happy with that. 3 good sets.
 
Next up was one arm KB presses (standing). Improvement on this one too as we've cracked 16kg KBs. 3 sets of 6 each arm.
 
Chin up/pull up combo. Alternating sets of 6 reps. 4 sets in total. Assisted via spotter as the AB's cleaned the gym out of bands when they trained there last week! 
 
Finished with standing DB overhead press into walk. 28kg DB and both sets were 4, 3, 2 reps with a good 15m walk each lot of reps. Makes your arms and shoulder burn like a mofo.
 
Power/weight feels like it's starting to improve, a ways to go with cutting bodyfat but clear improvement. Have had nearly 5 months off alcohol now and that has been a huge factor. Going to the wgtn test match was my biggest challenge so far. But I ain't popping my beer cherry on some watery stadium beer!! 
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$36 for four Monteiths mid strength.
 
It is fucken awful "beer"
 
I'm doing dry july in preparation for Raro in August. I hope I cope.

Paekakboyz

If I'd known that you would have been my top pick as the fulla on the charcoal chicken outlet roof!!
 
Ferner goes mad for lack of beer - he'd only been dry 2 hours!

The Silver Fern

Pushing Tin - Paekakboyz Training Log