Pushing Tin - Paekakboyz Training Log

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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$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.

Paekakboyz

Smashed legs again today. Had 4 of us training together, 2 doing overheads and the other 2 guys hitting back squats. No prework for anyone which also changes the tempo - not having to work off the spiders!!
 
Stretched and rolled out. Good amount of work on my shoulders. But finding that a bit of weight (40kg+) opens things nicely if I do few key stretches beforehand. Haven't found a good way to warm my wrists up yet ( :whistle: ) so I just work through the initial pain - only lasts a couple of sets then it goes away. 
 
3 sets of 5 with the bar. Then sets of 5 at 25kg, 30kg, 35kg, 40kg, 50kg, 60kg. Felt really solid. No problems sitting in the hole and moving the bar and my hips around. The stabiliser work we've been doing has helped out heaps. Means I'm fine with the bar moving around or having both my hips/legs and the bar moving at the same time. I can drive myself into a deeper squat that way. But also practicing the up/down motion so I don't get too focused on a pause at the bottom.
 
1 set of the KB one arm squat into lunges. 6 squats, lunge, 4 squats, lunge, 2 squats. Swap arms and repeat. Same 14kg KB but fewer reps than what my PT inflicted on me but still a good pump.
 
Finished with a set of KB goblet squats till failure. 32kg KB for 30. Went super hard on these, was dying at 25 and those last 5 reps were tough. Trying to push myself a bit more as I'm feeling good and know I can do more.
 
Weight holding around 103-105kg. But noticing things tightening up and getting more definition. Not popping any veins but body fat is dropping for sure.

Rancid Schnitzel

"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!" 
I like that!. So 6 chins then 6 pulls. How long do you rest between sets?

Paekakboyz

We run through a set at a time. So three of us would do our 6 chins, then we'd do our pull ups, then repeat. So you do get a rest, but only one of us is any good at chins and pull ups - so the struggle is real! We've done it with two of us and with three, just got to make sure you keep it pretty snappy. Especially as we aren't doing many sets or reps.

Paekakboyz

Smashed it on overhead squats tonight. Solid lift at 80kg and prob had another 5-10kg in the tank. I was keen to go heavy so my PT had a think and came up with a plan. But he kept it to himself, he'd only say "this isn't the last lift" as we worked up to 80kg. Sneaky fucker!
 
about 45min to warm up and roll out which I always appreciate. Good to zone out.. well, at least till you start rolling out and killing yourself :-)
 
I did a few sets with a wooden staff then 4 sets with the bar. Plus sitting in the bottom of a KB goblet squat - with a 32kg KB, nice and heavy to let you balance and move around. Really digging this as a way to do a dynamic stretch for squats.
 
Warm up with PT was sets of 5 at bar, bar, 30kg, 40kg, 50kg. Then sets of 4 at 55kg and 60kg. Doubles at 65kg and 70kg. Singles for 75kg and 80kg. Was frothing after hitting the 80kg, felt super solid and strong. A real big payoff for all the shoulder and back stabiliser work we've been doing. Hitting a hundy by the end of the year looks a lot closer. Choice buzz!
 
Finished with KB front squats. Set of 12 reps with 220kg KBs then another set of 12 at 224kg. Good burn out for legs and upper back.

Paekakboyz

Didn't set the world on fire tonight but got work done. Mate was feeling meh so he got runs on the board just by showing up!
 
Trying out some stabiliser work ahead of waiters carries now.
 
Lying down DB rotator cuff work and reverse cable flies to hit delts. 3 sets of 12 with a low setting on the cables and 5kg DB for the RC work.
 
Waiters carries next. Some punk had snaffled the 24's so we did 3 sets with 20kg KBs.
 
Strict overhead press - wasn't sure how these would go after yesterday but it turned out fine. Pressing meant I wasn't putting as much pressure through my back - no wide grip presses for sure!
Warmed up on the bar then a couple of sets of 5 at 30kg.
 
Working sets were sets of 5 at 35kg, 40kg, 45kg, 50kg, 55kg, then 3's at 60kg and 65kg. Think it actually loosened me up! Back just feels a bit tired now, not sore or anything.
 
Seated close grip row - 3 sets of 12 at 60%, 75%, 85% of the stack. Finished with a set of 20 at 50% to burn things out.
 
KB Turkish get ups to finish. 3 sets of 2 reps each side. With 12kg, 14kg and 20kg KB's.
 
Good session in the end. Mate had perked up too, joys of those endorphins aye, literally!

Paekakboyz

Brutal leg session today.
 
Good rollout and stretch to start. Then some work with a KB when sitting in a deep squat. Good way to loosen up and you can swing around a bit to limber up ankles and hips.
 
Started with some light form work for overhead squats. Just the wooden stick and then 5 sets of 5 with just the bar. My back was pretty fried from Wed/Thurs so today was about opening things up and getting a good stretch out. It was super cold today though so it took nearly 3 sets to warm up my wrists. 
 
Back squats next up. Warmed up on 60kg for a couple of sets of 5. Then we did working sets of 5 at 70kg, 80kg, 100kg, 110kg, 120kg, then sets of 3 at 130kg and 140kg. Got a nice double at 150kg. Nice and deep and it felt solid. Very happy with that. Finished back squats with some higher volume work. 60kg10, 70kg10, 80kg10, 90kg10, 100kg*10. Evil pump.
 
Killed legs off with a single set of 32KB goblet squats - hit a set of 30 on these fuckers. Endurance is coming along nicely, the last 10 hurt bad but I can keep a decent pace throughout. Wincing just thinking about it again ha ha.
 
Squeezed in cable triceps pushdowns and bicep curl drop sets at the end.
Triceps first - started with full stack for 6 reps, then drop two spots and 6 more, and so on. The last two sets were to failure - where that super light weight just burns your arms out.
Then we did the same with biceps except we started just past halfway on the stack. 
 
Picked up some Yum Cha on the way home and planning on doing sweet F all for the rest of the day. Tumeke!! :good:

Paekakboyz

Forgot to add Monday chest day. Nobody puts chest workout in the corner!!
 
Shoulder set with KB's to start.
 
Bench press - 53 and going a wee bit heavier. Warm up sets on 60kg and 80kg. Working sets were 100, 110, 120, 120, 120. These went up pretty nicely, last rep on the last two sets was a grind but managed without a spot. Finished with an AMRAP on 60kg. Hit 30 reps and felt like my arms were going to explode! Fun times!
 
Strict overhead press - 55 after 3 warm up sets with the bar, 30kg and then 40kg. Working sets were 50kg, 555kg, 60kg, 65kg, 70kg. Needed a spot (from my super tall training bro) on the last rep at 70kg. Really keen to improve on these - finding I'm less focused on flat bench these days. Digging how improved core strength (and glutes...ahem) are really helping with these. I do get a bit of soreness across the front of my shoulders but I think that's just DOMs in new places!
 
Finished with KB renegade rows. 2 sets of 12 with 24kg KBs.

Rancid Schnitzel

555kg to 60kg is a hell of a drop set mate (:

The Silver Fern

Pushing Tin - Paekakboyz Training Log