Pushing Tin - Paekakboyz Training Log

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

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="590826" data-time="1466671649">
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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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</blockquote>
$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!

Paekakboyz

Funny old workout today. Just two of us training and I was feeling all sorts of beat up. DOMs from wed and thurs sessions. One of those days where you've won by just getting to the gym!
 
Waiters carries to start. 2 sets with 24kg KB and another 2 with 20kg KB. Heavier sets were a bit messy but we are making sure we stick with them. Feels good to drop back to 20 too.
 
Back squats next - did some pause squats near the end.
60kg5, 80kg5, 100kg5, 110kg5, 110kg5, 110kg5
 
Finished with 2 sets of goblet squat.
32kg KB for 20 then for 30. Can't recommend these enough as a way to burn our your legs and get a pump in your upper back and arms.
 
Tapped out now but my DOMs have gone - well at least for now!

Cookie

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="591002" data-time="1466732202">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!</blockquote>
 
5 months PKB - that's some dedication. I managed a month off in January- but have been filling my boots since. 
That beer is sure going to taste good when you finally crack!

Paekakboyz

Chest and arms tonight.
 
Waiters carries. 2 sets with 24kg KB and 2 more with 20kg KB. Went pretty well, clean runs with right hand and a couple of resets for my left. Heavier KB really burns out my grip. A good work on.
 
Strict wide grip press next up. To keep building that overhead strength and stability.
2 sets of 5 with the bar, then 5 more at 30kg.
Working sets were 55 at 35kg, 40kg, 45kg, 50kg, 60kg. Last few on 60 were a grind. Once you get some momentum on the bar things get a bit easier. If I want to put some serious weight overhead for OH squats I need to keep working on this. 
 
Next was bench and push ups.
Set with the bar then 60kg. 
Working sets were 53 at a medium weight (90kg) with 10 decline push ups. Did sneak up to 100kg for the last set, but nothing heavy today.
 
Finished with 4*30sec planks.

Paekakboyz

Almost crawled home from session with PT tonight. Legs were smashed. I asked to be pushed a bit harder, have been feeling really good lately and want to increase my training intensity. PT obliged tonight! 
 
Had a good 40min to warm up and roll out - lots of work on legs today as I'm doing more squatting. Shoulders just keep getting better which is primo. 
 
Overhead squat variation to start. Two sets fo 5 with the bar then into the working sets. Didn't rack the bar after each rep - push pressed it into position, do a rep. Let it drop and then press again and squat. etc, etc. We did 5 sets 5 at 30kg, 35kg, 40kg, 45kg, 45kg. The idea is that the drive through your hips to get the bar moving should transfer through your heel to mid-foot. So no falling forward on to your toes or front of your foot. That's going to swing the bar and your upper body forward - not good. Plus you want to sit back into your squat so mid-foot to heel is exactly where you want to be.
 
Next was 5 sets of 10 back squats. Quick pace on these - up/down with no pause at all for the first 3 sets. Bang, bang, bang. Had a 1sec pause or two on the last two sets, but hit the same tempo for most of it. 60kg, 70kg, 80kg, 90kg, 100kg. 
 
Finisher was a one handed KB squat into lunge devil leg pump styles! 8 squats then lunges to the first post (about 7m) then 6 squats, to the second post and 4 squats. Then swap arms and go back the other way. 14kg KB. Have to really keep your elbow up to keep the KB in a good rack position. These utterly smoked my legs. Mad pump and I was trembling walking down the stairs ha ha - good shit!!
 
Will be working in more Olympic lifting movements but my main goal for this year is hitting a 100kg overhead squat. Being able to rep it would be even sweeter! Plus front squats (mobility work needed) and deads (lazy mofo) are top of my list of stuff to work back in.

Paekakboyz

Solid workout tonight. Back, shoulders and arms.
 
Did a couple of warm ups before KB waiters carries. Cable reverse fly to warm up delts, then rotator cuff work with a light DB. 3 sets of each.
 
Started on 24kg KB for waiters carries for 2 sets. Bit of a mixed bag but some clean runs in there. 2 more sets with 20KG KB - those were all good.
 
DB row and press combo next. 40kg DB and sets of 8 tonight. 3 rounds and these really got a good burn going.
 
Chin/pull up combo next. 6 reps of each in alternating sets. 2 sets each. Got a spot on 4th rep onwards apart from the first set of pull ups which I could manage. As the weight continues to drop these should get easier... hopefully!! Doing them more regularly might help too aye!
 
Then it was standing one arm KB press. 14kg KB for 6 each side. 2 sets.
 
Finished with 2 sets of standing DB shoulder press into walk. 18kg DB and reps of 6, 5, 4 for the first set. Then 4, 3, 2 for the last. Left arm utterly failed on last 2 reps. Good way to burn out at the end.

The Silver Fern

Pushing Tin - Paekakboyz Training Log