Pushing Tin - Paekakboyz Training Log

Paekakboyz

squat city tonight. rolled out then got stuck in. 
warmed up 1006, moved to box squats next. i started out with a plate on the box - just to get the legs firing as i worked to get lower. 
1406, 1606, then i got rid of the plate. 1606, 1803, 1902, 2002, 1801, 1604, then i got rid of the box and did 1406, 1006 getting nice and low. 
I was super stoked to hit 200 again!! 
Its still a box squat though, certainly not ass to the ground which is the longer term goal. Felt pretty solid too, prob could have snuck up to 210. 
military press, 606, 656, 656, 604 
seated row 1003, 1002, 904, 50*7 - military press knackers me on these, but i do a lot of other row type work so all good. 
Very pleased to be pushing near my limit again

Paekakboyz

Session with the PT tonight. Front squats and back. 
 
Rolled out for a good 15-20min before the session, so I was ready to go. 
 
Superset of front squat variation (standing with the bar set up - elbows up form) and bodyweight front squats - 3 count down, 2 count at the bottom then back up again. 640kg then 6 of the bodyweight squats - 3 sets. 
 
Next superset was a combo of front squats and KB squats. Brutal! Had to set the handle of the KB right in your throat, right were the bar presses against. 40kg6 and 20kg KB6 - 3 sets. 
 
[size=4]Next we added some more weight on the front squats. For heavier weights the PT wants you to take a deep breath before starting the squat. It locks out your torso and works a treat. 60kg5, 60kg5, 70kg5, 70kg*5 - last rep in each set was a bit shabby but on the whole my form is coming along. I've improved heaps on my tricep/wrist/hand flexibility. I warm up and don't get any pain during or afterwards. Plus that means I can get my elbows higher which is half the battle in staying upright.[/size] 
 
[size=4]PT was very pleased with depth of squat and improvement, so in typical PT fashion he rewarded me with pain.[/size] 
 
[size=4]Superset of bent over barbell row and reverse grip chin up - shoulder width grip, start from full hang and you have to get your chin above the bar. Sets of 6 rows then 4 chin ups. 60kg, 50kg, 50kg for the rows. Struggled with 60kg after the chins, normally I can stay locked out with good form on 60kg. But not today! chins kick my ass. Full stop.[/size] 
 
[size=4]Finished with a set of renegade rows with KB's. A cool new core and back exercise! 8 reps - 3 sets = ruined!![/size] 
 
[size=4]Really happy with progress in strength and form, puku could do with some leaning down but there is always next summer to target!! [/size][size=4] [/size]

Paekakboyz

Cracking workout tonight. Got stuck in and was really tough on time between sets, 30-60 seconds, max. 
 
Y and T bent over rows with 4kg dumbbells. 3 sets of 6. 
 
Superset 1 
Bent over barbell rows - shoulders in front of the bar, locked out through torso and hips. Close-ish grip (essentially same as bench press) and power it into your chest. Aside from the weight you've got to fight to stay locked in. 65kg6, 6, 6 
Cable flies on setting/level 11 (really should find out what weight equivalent that is...), elbows up and arms bent so you don't cheat and press it instead. 3 sets alternating with the rows. 
 
Next was the bench stretch - Like the start of a gymnast walkover - lying on the ground, back arched with head off the ground. Hands right by your head with fingers facing toward your feet. Opens you right up through the hips, lats, shoulders, and especially the triceps. 215sec hold. 
 
Superset 2 
Bench press (in identical setup to the bench stretch). All weight loaded from your feet, through the hips and driving down on your upper back. Not on your traps but a bit lower - then the bar comes in right below your nipples - and you've got a dead straight line to press in. I'm getting used to this setup now - felt really odd and hard to balance to begin with. Sets of 60kg6, 80kg6, 100kg6, 100kg6. 
Mixed in with bent over dumbbell rows. Range of motion is exactly like seated row. 3 sets of 20kg. Elbows nice and high, body locked out so you don't swing. 
 
Superset 3 
One arm bent over row (braced against wall with one arm out). 40kg6, 6, 6 each arm 
Lying down close grip press. 40kg6, 6, 6 
 
That last set of each kills me, but today I managed to complete full sets so I was stoked with that. Especially as this workout really deals to your back.

Paekakboyz

Rolled out for warm up - gym was farking packed tonight, all the Institute of sport guys were doing a group session. About 7 Japanese dudes and an older Japanese guy training them. I wondered if they are on a training and rugby exchange... should just bowl up and ask. Nice guys, and some of the stuff the trainer has them doing is pretty classic. Setting up gear to mimic rucks and stuff. 
 
Box squats - getting militant on these. Straight to the box with no extra plates. That takes me a bit below parallel which is what I'm trying to improve. Had to dial back the weight while I'm working on going lower. 1006, 1406, 1606, 1606, 1406, 10010. 
Military press - 60kg6, 70kg5, 60kg6 
Reverse woodchops - 20kg6 reps each side * 3 sets 
BBBT round the worlds - 20kg plate, 20 reps * 2 sets 
Wide grip seated row - 100kg4, 904, 904, 806 
 
Good pump afterwards. Had been feeling super strong through my core (contrary to appearances!!) after the front squat workout the other day. Dang, front squats are the best core workout ever.

Paekakboyz

Short squats and tricep workout today 
Rolled out 
Front squats - 40kg standing to warm up wrists/arms and back. Then 405, 605, 705, 705, 605, 405. Still had some juice in the tank so moved to back squats. 10010, 1406, 1406, 1006 that got the burn going! 
Weighted dips - 26kg6, 32kg6, 40kg6, 32kg6, 26kg*6, bodyweight * 10

Paekakboyz

Chest and back - also saw some of the English cricket dirt-trackers working out... actually hogging all the squat racks - I snaffled a bar off them for bent over rows before I'd figured out who they were.. staunch aw!! 
 
Double scooped today on my pre-workout powder... all the cool kids are doing it!! 
 
Y-T bent over rows with 4kgs - 3 sets of 6 reps 
Superset of bent over rows @65kg and cable flies. 6 reps rows - torso locked out and powering the bar up to smack you in the chest, 12 reps on the cable - 3 sets 
2 lots of stretching for bench 
Bench and seated row supersets. 
Bench was 80kg6, 100kg6, 100kg6 and row was 100kg5, 100kg4, 90kg6 - really getting the hang of the new bench position, feels a lot more solid and I don't flare my elbows at the bottom of the lift either. 
Superset of one arm bent over dumbbell rows and one arm close grip press - both 40kg and 6 reps each side. 3 sets all up. 
 
Really noticed having more juice on the last two supersets. Bench and row were solid and I smashed out the 40kg row and press. Hardly any movement through the torso for my rowing today - barbell and dumbbell. I was stoked about that. Core strength is really improving. I love having core work integrated with weights - lots of locking out for rows, squats etc all helps.

Paekakboyz

Solid workout tonight. 
 
Rolled out then into box squats - really happy with how these are going, still working the weights up now that I'm going deeper. 
1006, 1406, 1606, 1406, 10020 - still have a slight hip flexor/groin twinge from front squats so I didn't go heavier than 160 today. 
 
Front squat stance - to stretch out hands/wrists and triceps. 40kg and 3 sets of about 20sec. Snuck in a couple sets at 40kg at the end. 26 reps. 
 
Military press - 606, 606, 606, 4010 - I've dropped the weight a bit to work on good form 
 
BBBT round the worlds, 2 sets of 20 at 20kg 
 
Close grip bench 606, 806, 1006 
 
Seated row 1006, 1006, 906, 90*6

MN5

[quote name='Paekakboyz' timestamp='1363239217' post='351797'] 
[b]Solid workout tonight.[/b] 
 
Rolled out then into box squats - really happy with how these are going, still working the weights up now that I'm going deeper. 
1006, 1406, 1606, 1406, 10020 - still have a slight hip flexor/groin twinge from front squats so I didn't go heavier than 160 today. 
 
Front squat stance - to stretch out hands/wrists and triceps. 40kg and 3 sets of about 20sec. Snuck in a couple sets at 40kg at the end. 26 reps. 
 
Military press - 606, 606, 606, 4010 - I've dropped the weight a bit to work on good form 
 
BBBT round the worlds, 2 sets of 20 at 20kg 
 
Close grip bench 606, 806, 1006 
 
Seated row 1006, 1006, 906, 90*6 
[/quote] 
 
Must have been inspiration from seeing me brudda !

Paekakboyz

Saturday workout 
 
Seated chest/shoulder machine - 40kg8, 60kg6, 70kg6 
Standing shoulder press machine - 40kg8, 60kg8, 60kg8 
Bent over row with barbell - 70kg8, 80kg8, 80kg8 
Kneeling cable bicep curls - 175kg8, 17.5kg8, 21.5kg8 
Did a couple of sets of dips on the rings - they have them setup in a training room. Managed a few shaky reps! maybe 3-4 each set. Trick was to keep your hands pushing into your sides/hips. Otherwise you just get wobbly. A new weekend work-on!!

Paekakboyz

Rolled out 
Front squats - 3 sets with bar to loosen up. 3 sets @ 40kg holds.Then 60kg4, 704, 804, 902, 604. Reckon 100kg would be sweet for a couple of reps. PT was working with another guy nearby and gave me the thumbs up on form = stoked! 
Weighted dips - 40kg6, 40kg6, 36kg6, 20kg10, bodyweight20 seeing clear improvement on these puppies, good stuff. 
Superset of tricep extensions and hammer curls. 12kg6 for triceps/18kg6 for hammer curls. 3 sets. 
Renegade rows with 18kg KBs. 3 sets of 10 reps. Was nailed at the end of these. 
Plank - 2*1min holds. 
 
We've got a new PT at the gym too... Henry Fa'afili!! By all accounts so far he's good value. Still buff as a mofo!

Paekakboyz

Went yesterday. Back and triceps. 
 
Seated row 6 sets 
Bent over rows 6 sets 
Lat pulldowns 6 sets 
Dips on rings (in crossfit type area). 3 sets of 2-4 reps each. Stupidly hard! esp when you are over 100kg! 
Kneeling tricep pushdowns 6 sets 
BBBT round the worlds 1 set @ 16 reps 
 
Feeling it today!

Paekakboyz

Had a few days off ill, then we've been doing some reno at home so that's kept me busy. 
 
Snuck into the gym last night for a quick squat session. No pre-workout magic potion today. 
Rolled out and did a lot of work on stretching hip flexors - learnt a new stretch that is really working well. 
1008 warm-up without box then 1006 with box just to get things firing. The box height means I go about 3-4cm below parallel so that is right on target 
Box squats 1406, 1606, 1704, 1606, 1406, 1006 
 
Can feel it in the legs today! really pleased that I'm building the weight back up now I'm squatting deeper. I've done 140 without a box so I could squat deeper and that felt ok, I still get that little dip/tuck at the bottom though. Still a long way to go before I've got the 'ass to the ground' form sorted, at least when lifting anything over 120ish. 
 
Chest and back tonight. Rawww get some!!

Paekakboyz

Chest/back workout. No pre-workout juice this week. Forgot it yesterday so figured I'd have a week off. 
 
Dang it was muggy as a mofo today. Sweated like nobodies business. 
 
[color=#282828][font=helvetica, arial, sans-serif]Y-T bent over rows with 4kgs - 3 sets of 6 reps[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Bent over rows - 60kg6, 706, 706 - rocked these out today. Barely any movement through torso and good bar speed.[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Cable flies - 3 sets of 10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Forgot to stretch for bench...whoops[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Bench and bent over dumbbell rows (too hard to try and superset bench with seated row, gym is pretty busy atm).[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Bench 80kg6, 100kg6, 100kg6[/font][/color] 
[font="helvetica, arial, sans-serif"][color="#282828"]Dumbbell rows 26kg*6, 3 sets[/color][/font][color=#282828][font=helvetica, arial, sans-serif][size=4] [/size][/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Superset of one arm bent over dumbbell rows and one arm close grip press - both 40kg and 6 reps each side. 3 sets all up. Felt like a spew on the last set, these kick my ass.[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif][size=4] [/size][/font][/color]

Paekakboyz

Leg session today. Brutal. 
 
Leg press - 200kg10, 2408, 2808, 3208, 3606, 4006, 4006 
Standing hammy curls, one leg at a time - sets of 10, 10, 8, 8, 8, 6, then two dropsets of 8. No idea about the weight settings on these... 3/4s of the weight stack maybe? Machines always confuse me lol. 
Lying down hammy curls - 4 sets of 8, again working with about 3/4 of the stack. 
Sitting calf raises - 30kg12, 50kg12, 60kg12, 65kg*12 
 
Totally snotted by the end of the workout. Forgot my home phone number when I needed to call the missus - ha ha my mate took it as a compliment toward a mean workout! Could have gone heavier on the leg press, back//front squats are definitely doing there job! 
 
Looking like a chest and tricep day tomorrow too - do work son!! do work!!

Paekakboyz

Sunday fun = Floor press bench. Joy!! 
 
Second part of the weekend workout - legs and chest. Stuck to the one exercise for a mix of volume and cracking a 1RM. Bringing the bar down so your elbows touch the ground smoothly is tough, especially when the weight goes on. By the 3rd/4th sets we'd both got the hang of it - Slow downward, pause, boom! Made for a mean workout. 
 
60kg8 warm up, [size=4]1006, [/size][size=4]1106[/size][size=4], 1203[/size][size=4], 1301[/size][size=4], 1401, 1202, 1104, 1006, 6010[/size] 
 
My mate worked up in 10kg's to a rep at 170. But I've seen him hit 2 reps of 200 on decline press. A reasonably strong dude! 
 
Then home for 2.5hrs of demo - ripping out hardie board and gib in a storage room that is becoming a pantry... eventually

Paekakboyz

Yeow! 100kg2 on front squats today. That's with a bit of a groin strain too. Stoked. 
 
Rolled out - bit of a wait for the squat racks today. 
40kg20sec count in front squat stance. 3 sets, just to get things firing and stretch out arms/hands 
60kg6, [size=4]60kg6, [/size][size=4]80kg4, [/size][size=4]90kg4, [/size][size=4]100kg2, [/size][size=4]100kg2, [/size][size=4]60kg6 - I've worked out my stance now and getting high elbows is heaps easier. I'm much more flexible now, and if the bar is pressing against your throat you know it's in the right place! Also a lot more upright at the bottom of the squat - that makes a massive difference.[/size] 
 
[size=4]Weighted dips 20kg6, 32kg6, 40kg6, 40kg4, 32kg4, 20kg4, bodyweight6 [/size] 
 
[size=4]Renegade rows 2 sets of 10 with 18kg KB[/size] 
 
[size=4]I was stoked with the front squats, went back and checked and 70kg was my max before today... somehow I forgot that and pushed up to 100! chur[/size][size=4] [/size]

JK

Well done mate. Mean front squats. 
 
And dips with 40kg is beast too bro! Respect

MN5

[quote name='JK' timestamp='1365495690' post='358267'] 
Well done mate. Mean front squats. 
 
And dips with 40kg is beast too bro! Respect 
[/quote] R E S P C E T.....aw fuck it you know how to spell it mutha fucka.......but yeah huge effort pal, that shit ain't easy.......

Paekakboyz

ugh, man I am feeling it today. Legs and hip flexors are nailed, def walking funny lol. 
 
Chest and back tonight - time to up the weight and imagine CT Fletcher yelling at me! awesome

MN5

[quote name='Paekakboyz' timestamp='1365548825' post='358350'] 
ugh, man I am feeling it today. Legs and hip flexors are nailed, def walking funny lol. 
 
Chest and back tonight - time to up the weight and imagine CT Fletcher yelling at me! awesome 
[/quote]CT Fletcher ate 7 cheeseburgers and 4 big macs a day for about 20 odd years. True story.

The Silver Fern

Pushing Tin - Paekakboyz Training Log