Pushing Tin - Paekakboyz Training Log

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!

Paekakboyz

Was high on caffeine tonight - a few coffees during the day and a double scoop of pre-workout got me frothing! Not a long workout but intense!! cue that line I can't remember from FOTC's Business Time song.
 
Chest day with a wee bit of shoulders.
 
3 sets of waiters with 24kg KB. Couple of resets but pretty clean. Grip strength continuing to improve.
 
Bench started with warm up at 60kg, 80kg and 100kg. Working sets were 5*3 at 110kg, 120kg, 130kg, 125kg, 120kg. These were flying today. Even the 130kg moved at a quick pace - no grinding even if the bar was a bit slower than the other sets.
 
Decline DB press. Smashed these today. 3 sets of 10 with 40kg DBs. 
 
Mean pump!!!

Paekakboyz

After yesterdays workout I was expecting to be a bit sore. Nothing a good (excruciating!) roll out won't fix!
 
Have hit some kind of golden phase with my squat from/mobility. Only takes 5-10min to get warmed up and hit deep squats now. Cool that I can drop that work back a tad to focus on weaker areas. Like front squat rack position, or most of my overhead stuff!
 
Excellent session with my PT tonight. OHS and front squats.
 
Did about 5-6 sets between the bar and 40kg before PT arrived. Decided on 53 at 75kg for the working sets. Warmed up with 5 at 60kg, and then 3 at 70kg before cracking into the 75kg sets. They just got better and better - you definitely get used to the weight so keeping things locked overhead almost gets easier... in an odd kind of way.
 
PT reckons it takes a few heavier sets to get your back and shoulders fully recruited - and that a bit of movement and readjusting is a good thing. That all makes for a more confident lift when you can tweak the bar position without thinking you need to bail. Going to take a crack at 90kg next month so looking forward to that. The hundy gets that little bit closer :good1:
 
Then we hit 55 of front squats. Warm up set at 60kg and PT took me through some stretches to open up lats. Working sets were 4*3 at 75kg and the last set at 85kg. No problem with the weight but the rack position is a bitch, did manage a couple of reps where the bar position felt really good, off my throat but with my elbows high.

JK

Overhead squats @ 75kg.....well done mate!

Paekakboyz

Chur bro! The last set were smooth as and I was amping. Can't recommend them enough as a way to improve squat flexibility and pretty much reinvent your shoulders. Until you hit serious weight they don't do heaps for actual squat strength. But a stronger back and core definitely helps for front and back squats. Plus my iffy shoulder hardly ever hurts anymore... unless its DOMs!!

Paekakboyz

Two of us training tonight. I was still feeling pretty wrecked after last night - and my right pec was a bit sore. But got some decent work done.
 
Waiters carries. 2 sets with 24kg KBs and another set with 20kg KBs
Row/press. 40kg for the row - that's getting pretty easy now. But definitely need straps to go past 50kg. 44kg for the press. pec felt ok but only did two sets of 6 for the press. Feeling ok now so hopefully it was just a knot or something.
Seated close grip row - 3 sets of 20 at 60kg.
Chin ups/pull ups. 6 reps of each twice through. Back was hammered on these. First set were ok but needed spotting on the second set.
Standing KB press. Last two exercises fucked our grip so these were pretty gumby. Ended up with two sets of 6 at 14kg. Just couldn't hold or balance anything heavier.
Finished with two sets of DB press/walk. 4, 3, 2 reps. 20kg. Ouch.

Paekakboyz

Back squats with the lads today. Back and shoulders are tired so wasn't going to hit any OHS today.
 
Rolled out and warmed up. 
 
Warm up sets of 5 at 60, 60, 80, 80, 100, 110. Working sets were 5's at 120, 130, 140, then two sets of 3 at 150kg. Dropped back to 120 for another 5 then a final set of pause squats at 100kg. Legs felt ok, I was hitting a deep squat and a couple of the 150's were slow coming out of the hole. Need to get in a bit more heavy work - OHS is great for back, arms and core but it isn't enough to keep my numbers climbing on my squats.
 
Finished with 3 sets of 15 goblet squats and a final set of 20 reps. With a 32kg KB. Cardio and a nice way to finish up legs. Makes for a shaky walk down the stairs though!

The Silver Fern

Pushing Tin - Paekakboyz Training Log