Pushing Tin - Paekakboyz Training Log

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">
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Nothing, absolutely nothings better than that swollen feeling and good pain from drop setting the guns.
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</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!

Paekakboyz

Legs were still sore today - right shoulder had been a bit sore. But after our warm up today it felt pretty good.
 
Short and sharp - funny how Monday's always work out that way!
 
Waiters carries to start. 3 runs with 24kg KB. These just get better and better. Still a ways off moving up a weight as we'd have to jump to 28's which are a different type of KB. They have a different handle and I think they are hollow cast and filled rather than solid metal.
 
Anyways there was big fucking news at the gym today - and I don't mean the ABs training. They just added two more squat platforms and power racks. Then upgraded the other platforms and the deadlift spot. So now we've got 6 power racks plus a deadlift space. Mean!! Almost cracked a fat I was so excited!!
 
Bench press next. warmed up on 60kg and 80kg. Then we hit 5*10 at 85kg and then 95kg for last set. Clocking up that volume and also dodging anything heavier given my shoulder.
 
Finished with 4 sets of 10 on DB incline press. Stuck to 30's on these - volume all day boys.

Paekakboyz

Whole body is feeling it today. Shoulder is a wee bit tender but nothing major. Glad I've got a rest day but gutted as the ABs are training at my gym this week!! gotta get my fanboy on ha ha

Paekakboyz

Legs with PT tonight. Shoulder was a bit tight so decided to skip OHS and work on snatch balance. 
 
Back squats 33 and front squats 55. With 3-4 warm up sets for each before working up to the working set weights. Things felt super locked in tonight - front rack was ok and I wasn't choking myself out.
 
Had about 40min to roll out and warm up. Did a bit of shoulder work but probably spent as much time shooting the shit with some gym bros.
 
I did a bunch of sets at 60 and 80kg before we hit 905, 1005 and 1105. Working sets were 120, 125, 130. Pretty much ass to grass so I wasn't too worried about going any heavier.
 
Knocked out a 170 rep the other week but it was a grinder and I'm pretty much sold on working at 65-80% range now. Makes for crisp and clean lifts and far less to worry about with my knee. Using box squats to get volume with heavier weight at the moment. When my mate has had a chance to build his squat back up I suspect we'll up the ante, in the meantime I'll keep working on a good foundation!
 
In between each set of back squats I was working on wrist and lat mobility. Did a couple of sets on fronts at 60kg then into the 55 working sets. 60, 65, 65, 70, 70. Managed to keep elbows up throughout. They aren't as high as I'd like but I'm already noticing less bar movement etc. Love the core and upper back demands of fronts. Plus they hammer the quads and help build more stability around the knee. Good stuff.
 
Looking forward to back and shoulders tomorrow - normally I've tapped out back/shoulders on wed with my PT so being fresh tomorrow will be chur!

Paekakboyz

Primo session with the lads tonight. 
 
3 good sets of waiters with 24's. A few resets on my first left-hand run but warmed up and it was all good from there.
 
Strict overhead press up next. Sets of 6 at bar, 30kg, 40kg, 50kg, 60kg. Then sets of 2 at 70kg, 80kg and 80kg. Well pleased with that effort. 
 
DB row and press. 8 rows each arm with 40kg DB into 44kg floor press, 4 reps each arm. Twice through.
 
Standing double KB press. 3 sets at 14kg, 16kg, 16kg. Then two sets of one armed KB press with the 16kg's. 
 
DB shoulder press into walk - aka the finisher! 20kg DBs for 4, 3, 2 reps and a 10m walk. Left arm/shoulder was nailed. Never have anything left in the tank after these.
 
Finished with 4*30 sec planks. 
 
Our new guy was frothing.-He hit 24kg on the waiters with his right arm, but his left isn't quite there yet. Primo effort that man! Now he's seeing gains he's getting a bit more motivated.
 
Legs on Saturday. Giddy up!

Paekakboyz

Love Saturday leg day.
 
Two of us training. Overheads and back squats.
 
Rolled out and warmed up. Bit of pre-workout and away we went.
 
OHS to start. Several sets of 5 with the bar then I was doing 5 reps at 30kg, 30kg, 40kg, 40kg, 50kg, 50kg, 60kg, 60kg. Mate did 3's from 40kg onward. Only his 2nd or 3rd OHS session but he's got a good grounding in all the overhead stuff. Plus he's super mobile so no worries about that side of things. Doing two sets at each weight works a treat. Second set tends to be better (even if the first one is fine) as everything is firing/activated.
 
Next up was back squats. Ass to grass style and keeping the weight low. Warmed up with 5's at 60kg and 80kg. Working sets were 5*5 at 100kg. Last two sets I did pause squats - a good 4 sec count pause each rep.
 
Finished with 3 sets till failure of chins/pull ups. I was using the band and was hitting 10-12 reps each set. Back was well knackered by the time we finished up. Gotta make sure you slay that preworkout buzz!

Paekakboyz

International chest day. Got some good work done today.
 
Three of us training - my regular training bud had a sore-ish shoulder and my right shoulder was a bit scratchy too. But once we'd warmed up and hit waiters I was ready to rock.
 
Three clean runs with 24kg KBs today. No probs with grip or locking it out. Bit stink as there aren't 26kg KB's. It jumps straight to 28kg and those KB's have a thinner handle. Time to start hassling the gym to get some more gear!
 
Set our shoulders with 20kg KB. 2 sets each arm.
 
Bench started with warm ups - sets of 6 at 60kg, 80kg and 100kg. Working sets were 5110kg, 5120kg, 5120kg, 5130kg and 2140 to finish. First rep on 140kg was clean but second needed a light spot. Had two points where the bar just stuck! I know I'm a heavy tricep lifting with my bench, so locking out was a bit iffy. Was stoked though, repping 120-130kg is feeling good! 
 
Incline DB press next. Warmed up with a set of 12 on 30kg. Working sets were 1036kg, 1040kg, 1040kg. These were sweet as. Still early days with shouder press so I'm taking it slowly. More interested in repping out than going heavy.
 
Finished with 4 sets on the pec deck machine. To really hammer our biddies. Good workout - shoulders and chest are feeling nice and tired but still pumped. Yeow!

Paekakboyz

90kg OHS tonight - Boom!! Was straight up frothing afterwards!
 
Had warmed up for about 50min tonight - also worked out that I need to hit 60kg or so to really fire up on OHS and get things locked in. 
 
Warm up for OHS was sets of 5 reps at 40kg, 60kg, 60kg, then 3's at 70kg and 75kg. Single at 80kg and then a mint rep at 85kg. PT immediately bumped us up to 90kg and it went sweet as. Felt heavy but the lock out was good and the squat was super solid. No bar moving around or anything and not a hint of needing to bail. Phew!
 
Front squats afterwards. Still working on rack position. Warm ups of 5 reps at 60kg, 70kg and 75kg. Working sets were 3*3 at 80kg, 85kg and 90kg.
 
Well pleased!

JK

Wow 90kg all up top! well done mate!!!!

Paekakboyz

Chur bro! the 85kg went up a treat so it was cool to crack 90kg straight afterwards :good1: I'll take a 10kg PB any day!!
 
Backing up (literally!) was tough tonight. Back was tapped out but we got a good workout done. At a good clip no less!
 
Waiters to start. 3 sets with 24kg KBs. These loosened things up a bit.
 
Next was one-armed DB row and press combo. 40kg DB for row and 46kg DB's for the rows. 3 sets of 8 rows and 6 presses.
 
Standing double KB press. 2 sets of 10 with 14kg KB and 16kg KBs. Then 2 more sets of singles - these let us go a bit heavier. Sets of 10 at 16kg and 18kg KBs.
 
Finishers were up next. 20kg DB - standing shoulder press into walk. Three sets of 5, 4, 3 presses. Last set ruined me.
 
5*30sec planks to finish up.
 
Solid work tonight. Glad tomorrow is a rest day!

The Silver Fern

Pushing Tin - Paekakboyz Training Log