Pushing Tin - Paekakboyz Training Log

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!

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="599116" data-time="1469239172">
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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!
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You tried the reverse plank ?
 
Did this at Pie lattes, takes a bit of getting used to but probably balances out a "normal" plank reasonably nicely....

Paekakboyz

I just googled reverse plank..ahh I'll get back to you! But saw lots of articles rating it so it looks like legit broscience... or yoscience!
 
Today was a bit of shoulders and back and heaps of bench press. So much for moving away from bro-bench :whistle:
 
3 sets of waiters carries to start. 2 sets with 24kg and then 20kg. Clean runs aside from one reset on left-hand with the 24's.
 
Set our shoulders with 20kg. 2 sets each side with 20kg KB.
 
Mixed things up for bench today. Mate had a new warm up from Omar's youtube channel. Using the lat pull down to fire your upper back and lats. Mimicking making the shelf with your upper back and engaging your lats. You do two partial reps while leaning back. Only drawing your upper back backwards, so arms stay straight. then a full rep pulling the bar toward your chest. Seemed to work pretty well once I got the hang of it.
 
Bench started with sets of 5 at 60kg and 80kg, then 3100kg. Working sets were 110kg, 120kg, 130kg. Didn't need a spot on the 130's which was primo. But the last rep was a slooooow grind. 
 
We were going to do 510 at 80-90kg. But ended up doing 310 at 90kg and then 5100kg and finished with 2060kg to burn out. Mission accomplished!!
 
That ate up a fair amount of time so 430sec planks and we were done.
 
But my legs! omg still sore as today. Meanest DOMs I've had for ages. Felt a lot better after today's workout but will be stretching and rolling out heads before PT wednesday.

Paekakboyz

Got to the gym nice and early tonight. Needed plenty of time to get warmed up. Rolling out hurt - lots of work on my chest with a lacrosse ball = mucho oucho. But it worked a treat. Still had a bit of DOMs but the movement was all good. Did my KB goblet squat warm up in socks rather than my lifting shoes. Can sit in a nice deep squat barefoot now which is cool. Means I get even more advantage out of my shoes :i_am_so_happy:
 
Warmed up for OHS's with the wooden staff and then the bar. Managed to get 3 sets at 30kg done before my PT showed up. Did a couple more sets at 30kg then into the work.
 
As I was a bit beaten up we did volume instead of going heavier. 5 sets of 10. First set at 40kg, then 45kg for the rest. These were a cool variation - a different challenge staying locked out for that many reps. 
 
Finished that with 3 sets of KB squats with two 14kg KBs. Pretty much a cardio element and legs were well burnt out. That was about all I had in the tank so PT made a good call not to add anything else. Was a slow walk to the car ha ha. Tumeke!

Paekakboyz

Good session with the lads tonight. Had a pretty meh day so was looking forward to the gym. 
 
Waiters carries to start. 2 sets with 24kg KBs and one more with 20kg KB. Left-hand grip was pretty tanked but managed to keep the resets to a minimum. 
 
Next up was our DB one-armed row and press combo. 50kg DB for the rows and 42kg for the press. 3 sets of 6 each side. Didn't have straps for the rows so grip was a bit iffy - some ugly rows but we got work done. Presses were pretty sweet. Ready to up the ante on these next time around.
 
Seated close grip row. 3 sets of 15 at 65kg
 
Standing one armed KB press. These were pretty good tonight - tricky when grip is tapped out and you have to pretty much balance the KB to avoid smacking yourself in the head. Nothing like a bit of danger to add some spice aye lads! 3 sets of 6 each arm at 14kg, 16kg and 18kg.
 
5 sets of 45sec planks and into our DB shoulder press/walk finisher. Hit 4, 3, 2 for the reps - went full numpty and hit 20kg DBs tonight. Fark the burn was real, especially the second set.
 
Body is feeling good now - pretty much worked the DOMs out from the last few big workouts. We are going to bring deads back in on Monday's. So pretty keen to see how that goes. Biggest challenge will be taking it slow and getting back into the swing of things.

Paekakboyz

OHS and back squats, plus some arms. Three of us training.
 
warmed up and rolled out - was tight through my back and shoulders but things went ok.
 
OHS started with 3 sets with the bar. Then sets of 5 at 30kg, 35kg, 40kg. Plus two sets of 10 at 40kg.
 
Back squats - sets of five at 60kg, 100kg, 110kg, 120kg, 140kg.
 
2 sets of KB goblet squats - to failure. 30 and 21 with 32kg KB.

Finished with a drop set on preacher curls. 30kg, 20kg, 10kg. Two times through - all I remember is pain ha ha

Rancid Schnitzel

Nothing, absolutely nothings better than that swollen feeling and good pain from drop setting the guns.

Paekakboyz

Chest and deads tonight - we'd been looking for some space to get deads on the schedule again. 
 
Started with waiters carries. 3 sets with 24kg KB and only one reset (left hand). First time I've managed that so it was a good way to kick things off. 
 
Set our shoulders with 20kg KBs then into bench press. Warmed up sets of 6 at 60kg and 80kg.
 
Working sets were 53. 120kg, 130kg, 130kg, 120kg, 110kg. Got a light spot on the last 130kg rep. But pretty tidy aside from that. Finished with a set of 5 at a hundy.
 
Incline DB press. Mate prefers this to BB incline. Warmed up with a set of 8 at 24kg, working sets were 38 at 30kg DBs. Good variation and I didn't feel that fatigued after flat bench either. Chur!
 
Deadlift time. Started with 60kg for 4 sets of 6. Just getting back into the lift. Working sets were 5 reps at 70kg, 80kg, 100kg, 100kg. Pretty happy with how things worked out, will have to see what kind of soreness it triggers!

Paekakboyz

Good session with PT tonight. About 40min warm up - not a huge amount of upper body work but I did hit pecs and shoulders with my ball - pain, lots of pain!
 
Right knee was a bit tender through my warm up. Only on some light back squats at 60kg. I'd been alternating those with deep goblet squat to get things firing. No pain but a bit of an odd feeling. Didn't mess up the movement and if I just focused on form it seemed to track fine.
 
We did 55 back squats to start. First set at 80kg then the rest at 100kg. Working on staying tight through core and upper chest, and firing dem glutes. Knee didn't get any worse during the sets so all good.
 
Next was 510 front squats at 45kg. We did a bunch of lat and tricep mobility work with a band and then a staff. Trying to open up the shoulders etc. My wrist flexibility is ok but still found it tough to get a clean front rack position with all fingers on the bar - bit of work to do here. I was ok till reps 7+ when the bar moving would mess up my grip a bit. But definitely improved through the sets and only lost the bar a bit on my very last rep. So that final set was pretty clean.
 
PT showed me a couple more stretches to open up the upper back and that was a wrap. Planning overheads for sat and we've got back and shoulders tomorrow.

Paekakboyz

Knee was a bit tender this morning but was fine once I warmed up. No leg specific stuff tonight but did drop into a few squats to test it out. No problems.
 
2 of us training tonight - one guy down with a sore back. Started with waiters carries. 3 sets with 24kg KB. One reset on my left hand and one on my right when a numbnuts walked in front of me. Headphones in and oblivious to moi carrying a (HUGE!!!) KB overhead. ha ha shit happens and it was a controlled bail so all good. Stoked to see these improving, grip strength is coming along nicely.
 
DB row and press combo. 6 reps each arm for 3 sets. 40kg for the rows and 46kg for the press.
 
Standing one-armed KB press. Can handle more weight on these suckers now - stabilisers are coming along which will make for bigger overhead numbers. 3 sets of 6 reps each arm. With 16kg, 18kg and 20kg KBs.
 
Finished with our standing DB press into walk. Two sets with 20kg DB's. Reps were 4/3/2.

Paekakboyz

DOMS! legs (from Wed) and back are pinging today. A good kind of pain as I'm feeling jacked. Looking to smash OHS's tomorrow so fingers crossed my DOMs settle down... wishful thinking ha ha

Paekakboyz

Good hit out with the lads today. Fucking cold in wellies - the Lions will be loving this ha ha
 
So cold that our warm up was pretty intense - rolled out a bit and stretched but ended up lifting earlier than planned to get some blood moving! Double scoop of pre-workout to assist as well!
 
I was a numpty and left my lifting shoes in the car. So I did some squats in my flats. Was really happy with how that went, especially given my sore knee. Which was pretty good today. Kept squats light so we didn't go past 100kg today. 
 
Squat warm up was 2 rounds of sitting in a deep squat with 32kg KB, moving around a bit. No soreness from my knee during these - seems to only tweak during the movement which means it's something not quite in the right groove. 
 
Started on 60kg and worked our way up in 10kg increments to 100kg. Sets of 5 and really focused on slow reps and engaging glutes and hips. That did the trick and I only had one rep that caused any sensation in my knee.
 
Finished with a set of 32KG KB goblet squats - stoked that I can hit ATG in my flats these days. That was a silver lining to leaving my shoes behind.
 
As I didn't to OHS on Wed or today I was keen to hit wide grip press (behind the head). To keep building confidence and strength for having bigger weight overhead. Started with strict press and only moving to push press when the weight wouldn't shift.
 
Sets of 5 at 30kg, 40kg, 50kg, 60kg then managed 2 strict reps at 70kg - was well chuffed with that. Then 2 sets of push press at 80kg for 4 reps each. Was pretty tapped out by then so didn't go heavier. But when I had 80kg overhead it buzzed me out that I'd squatted that before. Real mind of matter stuff for me - especially as I have 100kg in my sights for this year.
 
We were gonna do arms but ended up doing a single set till failure on bench at 60kg (for shits and giggles). Knocked out 21 reps and my shoulders were on fire. Got cleaned up at work as I've got a bit of shit to prep for next week. Next stage will be a big feed and maybe a nap before the rugby!
 
Go the CANES!!!

Paekakboyz

Catch up post - hit chest last night rather than monday. 53 up to 130kg, incline DB press with 30s, planks and we started with waiters carries. 3 sets at 24kg - clean again so definitely getting the hang of these bad boys.
 
Tonight was my PT session. Had about 50min to warm up and did a heap of work on my shoulders and upper back. Managed 3 sets with the bar, 2 with 30kg and one with 40kg before PT arrived.
 
We did 52 after a few more warm ups. 550kg, 560kg and then into the working sets at 65kg, 70kg, 72.5kg, 75kg and 80kg to finish. Set at 75kg were a bit off - didn't lock out my arms enough to fire my back. But the 2 reps at 80kg were mint - stoked to get that under my belt. Also got a tip that for wide-grip press (behind the head) we should be doing push press first, then do strict press. We'd been doing things around the other way so keen to give this a hoon on sat.
 
Next up with 5*5 front squats. Did a couple of warm up sets and some work on the rack position. I can keep a decent position with hands on the bar but can't lock in my pinkie fingers - if I manage to get them under the bar I can't keep my elbows as high and that messes up the lift. Will be working on front rack a bit more now - that flexibility will cross over for overheads so win/win
 
Really good session, was feeling primo afterwards - nothing like that buzz from a good work out!

JK

Yeah i still struggle with that front rack position. Was really improving for a while when I was working hard on my flexibility there but in recent times have gone back to the crossover style grip which is easier but not as good.

Paekakboyz

It's a bitch aye, I've got to try and loosen up my lats and triceps - wrist flexibility is ok but if you can't drive your elbows up it's too easy to fold through the upper back. All good though, it would be boring if there wasn't stuff to work on!
 
No DOMs today, glad that's the case as last weeks session was brutal on my legs. Back is feeling a bit tired but jacked - gains!!
 
Back and shoulders tonight, got a few variations to try out. Like our standing KB one-armed press. PT suggested we try two handed - means you can't lean into the weight for leverage. Will be interesting to see how that goes!

Paekakboyz

Was a bit late catching up with the lads. Only 2 runs of waiters at 24kg KB. 
 
DB row and press. 644kg for rows and 646kg for the floor press. 3 sets. Rows were going up easy and press was going great guns.
 
Pull up - chin up combo. 6 of each twice through. 
 
Standing KB press. Two handed this time - dual wielding boys!! first set was 14kg6 and next two sets were 16kg6. 
 
DB shoulder press/walk. Two sets of 4/3/2 at 20kg.
 
6*30 sec planks to finish.
 
Mean pump!

MN5

<blockquote class="ipsBlockquote" data-author="Rancid Schnitzel" data-cid="601927" data-time="1469960940">
<div>
Nothing, absolutely nothings better than that swollen feeling and good pain from drop setting the guns.
</div>
</blockquote>
I didn't even know there were other muscles in the human body until the early 2000s

Paekakboyz

Knackered today - definitely feeling the 3 straight days of training. Funny how you get used to rest days and how you react when the schedule changes. Tried to work smart and avoid doubling anything up back-to-back. 
 
But even though I'm tired today I am frothing about legs tomorrow. Gonna hit OHS and fronts like it's going out of style!

Paekakboyz

Lovely wet day in wellies. Might as well do legs!
 
warm up was extra painful as I had some good DOMs from the pull ups and chins on Thursday. Roller work was evil.
 
OHS were on the cards. My mate was doing back squats and 55 at 100kg to dial in form etc. He's coming back well from his hip niggles which is cool.
 
Warmed up with a few sets with wooden staff then a few more with just the bar. Then sets of 5 at 30kg, 40kg, 50kg. Working sets were 45 at 60kg and 1*5 at 65kg. Good to get some volume with a more challenging weight.
 
Finished with 3 sets of 20 goblet squats with 32kg KB. Both of us were tapped out after this.
 
Still have DOMs but the workout definitely loosened things up a bit. Hanging wallpaper today... with sore lats... ha!

The Silver Fern

Pushing Tin - Paekakboyz Training Log