Pushing Tin - Paekakboyz Training Log

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!

Paekakboyz

Bit of catch up. Had a good workout on sat. Bit of overheads and squats. But it took me two days to get over the wed effort - cns was tapped out.

Made the mistake of talking about volume on squats and pressing with my PT tonight. Have I mentioned he's dabbled in crossfit. I got owned ha ha

Had my usual warm up then I did 3-4 sets of squats at 60kg and a few warm ups of BB press I did to warm up.

Back squats were 5*10 and after each set I did 6 reps (each arm) standing DB press. Squats went 75kg, 80kg, 85kg, 90kg, 100kg. DB press went 22kg, 24kg, 24kg, 26kg, 26kg. Squats were about tempo and mint form. DB press went really well - all that work we've done on stabilisers helped big time.

Next up was front squats 5*10 again with BB press between each set. Fronts went 45kg, 50kg, 55kg, 60kg, 60kg. Press was 40kg, 45kg, 50kg, 45kg, 45kg.

Managed that in just under 40min. I was rooted!! almost a JK tempo ha ha

and you get

Paekakboyz

Saturday workout was a good 30min rolling out. It was still pretty chilly so warming up back and wrist for overheads took a while. Heaps of work on the bar then 2-3 sets at each of the following weights 30kg, 40kg, 50kg, 60kg.

I was getting a bit out of whack with my left shoulder lifting a bit. I think that was due to wrist soreness so I wasn't getting enough torque on the bar. Probably the last throes of back fatigue too!!

Snuck in 3 rounds of bench and push ups to finish. 12 reps @ 60kg and 10 push ups. That loosened things up nicely and rounded the session out.

Chest day today - got some standing military press on the cards, hopefully starting with some push press variants. As I've now learned you are better off starting with the push movement before dropping back to strict form.

Giddy up!

Paekakboyz

Trained solo last night - lads weren't about and it felt weird. Shorter rest breaks and no one to negotiate with about what exercises to do. Just felt odd!

Did waiters carries - rough first set on 24's but the next two sets were clean as.
Standing overhead press - strict form. Worked up in sets of 5 at bar, 30kg, 40kg, 50kg, 55kg, 60kg. Then sets of 3 reps at 65kg, 70kg, 65kg, 65kg. Final two sets of 40kg for 6.
Warmed up for bench but no free spots (what do ya know on Monday aye!). So I did 6 sets of strict press ups. 20, 15, 15, 15, 15, 10.

Bit of shit talking with some other gym bros then time to jet.

JK

Solo and being odd is pretty much what I do every day! Funny what works for each of us eh

Paekakboyz

ha ha I thought that but didn't type it JK... but now you've said it...

Paekakboyz

Good hit out with my PT tonight - legs all day.

Didn't have as much warm up time today. Work etc. So focused on getting legs nice and warm. Have really been hammering my IT bands as I think that might have been behind the knee soreness.

Warmed up with a bit more band work on arms/lats for front squats. Then hit some 60kg squats. Did some slow and pause variations to get everything firing.

PT showed up and we decided to do heavy box squats and a bit of volume on fronts.

Box squats warm ups were sets of 5 at 100kg, 120kg, 130kg. Then we dropped to sets of 3 at 140kg and 150kg. Working sets were 3*3 at 160kg and 170kg for the last two sets. Form was mint and PT was well pleased. No collapsing through my core which is one of the things that box squats can show up. Knees felt good and I was keeping tension on during the lift. None of that dropping onto the box etc.

Front squats were 5*3 with a focus on keeping bar position solid and elbows as high as possible. Warmed up with 2 sets of 5 at 60kg then into the working sets of 70kg, 75kg, 80kg, 85kg, 85kg. Nice and tidy and very little elbow drop. This is another lift that can ruin you if your core goes - although failing through your upper back is the most likely problem. For me at least!

Legs are feeling primo and it was good to get some decent weight on the bar. Looking forward to nudging fronts over 100kg and still putting in weekend work on my overheads.

Paekakboyz

Good hit out tonight. Usual bros were away but another mate was back from overseas so we caught up. He arrived after I'd done waiters but still caught most of the pain.

I hit three sets with 24kg and two more with 20kg KBs. Left arm wasn't flash, still a bit tight/tired through left side of my back. It got better as I warmed up and I did some Y and T rows to get things loosened up.

Mate arrived and we did DB row/press combo. 6*40kg for three sets. Took it a bit easier with that back tightness. Mate took a set to work out proper weights but was doing well.

KB standing press was next up. One arm variation first then two at once. Two sets of each.

Introduced him to the 'finisher' High risk of farked shoulders!! Two times through. Mate loved it ha ha

Last up was 30sec planks with 30sec rest. 6 times through.

JK

Y and Ts! Havent done those for yonks! Must get them back in to the regime!

Paekakboyz

I just did un-weighted ones. Keeping thumbs up and palms rotated for that sweet, sweet burn. Have now learned I should do a few of those as part of my OHS warm up.

@JK saw an awesome vid last night on front rack mobility. Super easy stuff and from a channel that makes good content too.

The Silver Fern

Pushing Tin - Paekakboyz Training Log