Pushing Tin - Paekakboyz Training Log

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 (:

Paekakboyz

oh lordy!! ha ha that was when my pre-workout kicked in!!

Paekakboyz

Got through a bit of work tonight. Away on sat for work so I wanted to get some runs on the board for legs. Mission accomplished, my PT was happy to oblige.
 
Was still a bit sore across chest and shoulders so I got in early tonight to warm up. Cold as a witches tit too so that didn't help!! Heaps of work on my shoulders and plenty of time to get my legs sorted. 
 
I warmed up with a bunch of sets with wooden stick and then the bar. Shoulders were slow to loosen up but I got there.
 
PT decided we's start with box squats super-setted with overhead squats with the bar. Warm up sets at 80kg and 100kg. Then into 55 at 120kg, 130kg, 140kg, 150kg, 150kg. After each set I did 5 overhead squats. PT didn't want me to lock up ahead of doing overheads. 
 
Then it was 55 at 60kg for overhead press. Had 2 warm up sets at 40kg then into the working sets. Crazy to think that was 25 reps of something that felt light years away at the start of the year. Can't be arsed looking back but I might have only hit 60kg as a 1RM a few months ago. Primo that the gains are coming along nicely. Chasing that hundy!!

Paekakboyz

Trained solo tonight - lads were away. Much faster tempo and I missed my yarn aka breather between sets! Although we do try and keep a decent clip, especially if there are 3 of us.
 
Rolled out my legs and back then hit waiters carries. 2 clean sets at 24kg with my right hand. 1 and a half for left hand. Then 2 sets with 20kg KB. Pretty happy given the back/shoulder work I'd done yesterday.
 
Next was close grip seated row. 1250kg, 860kg, 670kg, 670kg, 12*50kg
 
DB row/press combo. 2 sets of 6 reps each arm with 40kg DB. 
 
Strict wide-grip press. 2 sets of 6 with the bar then sets of 6 at 30kg, 40kg, 50kg, 60kg. Last 3 reps at 60kg were grinders. Switched to push press and got 3 at 70kg. But couldn't move 80kg, no juice left in the tank!
 
Finished with standing KB press. Set of 6 each arm with 14kg KB, and then 16kg KB. A few resets as grip was going on my left hand. 
 
Good workout.

Paekakboyz

Chest day bitches!
 
Waiters carries. 2 sets with 24kg KB, then 2 more with 20kg KB. 
Set shoulders with 20kg KB
Bench today was 512 to get a bit more volume in. Warmed up on 60kg and then 80kg. Working sets were 90kg12 for all 5 sets. Those last two reps were burners! managed it ok without needing a spot and still had good bar speed for most reps.
Strict military press. Sets of 6 with the bar, 30kg, 35kg, 40kg and 45kg. Didn't go heavy today as a bit pushed for time.
 
Triceps were hammered tonight - had a mean arm pump and not a curl in sight!

Paekakboyz

Excellent workout tonight. Shoulder and back. Three of us on the gain train.
 
Smashed my waiters carries with 24kg KB's tonight. Stoked - grip strength was good enough on right-hand to stop any tilting. Not quite there with my left-hand but getting better. 2 sets with the 24's then 2 more with 20kg KB's. Dominated those - could almost do lunges with them now! What did Han Solo say again... Don't get cocky kid! Wise words Han, wise words!
 
DB row and press combo. 40kg DB and 6 reps each side. Owned these tonight. Should have gone for 8's but mates wrist was bugging him so he nominated 6's. Made up for it elsewhere though.
 
Seated close grip row. 1260kg, 675kg, 685kg, 1260kg.
 
Standing one arm KB press. 6 reps each side. 14kg for first set, then 16kg and 18kg. Grip was pretty smashed by now. Left-hand can get a bit dodge if I don't press straight up - don't want the KB falling on to my face! Not the money maker!
 
Finished with 2 sets of standing DB shoulder press into a walk (with DB's above your head). 18kg KB and the reps were 4, 3, 2 - with a 10m walk between each set. Those last 2 reps are evil. This is a beaut of a finisher :good:
 
Mate had picked us up Brett Gibb's t-shirt - Skwot, Binch, Didlift. Had it on when I got home and wife asked if I was a dyslexic lifter. Burn!! 
 
<a data-ipb='nomediaparse' href='https://teespring.com/teamBGblack#pid=369&cid=6513&sid=front'>https://teespring.com/teamBGblack#pid=369&cid=6513&sid=front</a>

JK

Awesome session. That's reads like you pumped as and still pinging! Haha 
Great t shirts those! Do want!

Paekakboyz

ha ha only just came down bro - wooo what a rush!

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="598584" data-time="1469093208">
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ha ha only just came down bro - wooo what a rush!
</div>
</blockquote>
 
From a T shirt ???????
 
Dude, you need to get out more :fishing:

Paekakboyz

it was pretty tight bro, maybe it squished all the blood to my brain?? nah... it was too busy rushing to my GUNS!!!

Paekakboyz

Brutal leg and arms session today. Just two of us training and we kept to a good tempo.
 
Had a good warm up and roll out. Tried out a deep squat in bare feet and I can hit ass to grass. I'd been a bit worried that using the lifting shoes I might lose some mobility. But it seems to have helped instead! 
 
Back squats - working up to something heavy.
Warmed up with sets of 6 at 60kg, 80kg, 100kg. 
Working sets were 5 at 120kg, 130kg, 140kg, 150kg. Then 3 at 160kg and a single at 170kg. The last two sets were a grind. Working really hard to come out of the hole. Got the big CNS buzz after the 170kg lift. Good times!!
Then we dropped down to 100kg for a set of 5 then 60kg for 12. 
 
KB goblet squats to burn out our legs.
2 sets of 25 with a 32kg KB. These fuckers hurt but you get a sick quad pump. 
 
Planks next 30sec for 4 sets with 30sec rest. No problems with these, core strength is coming along nicely.
 
Decided to finish with some arms. Mate wanted to do biceps so I agree as long as we could do triceps after. Win win ha ha
We did a BB drop set for biceps. Using 40kg/25kg/12.5kg barbells. Hit 12/16/20 and almost died.
Tricep push downs next - max reps starting on full stack dropping three settings each set. Finished on 15kg so it was a long journey down, but it's a great way to get some heavy work and volume done in one (painful) hit.
 
Totally tapped out afterwards - had a shake from the gym cafe and I'm ready to lay down for a bit. Wake me for the Canes would ya!

The Silver Fern

Pushing Tin - Paekakboyz Training Log