Pushing Tin - Paekakboyz Training Log
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<p>Shoes are good!! massive difference on back squat and felt nice and solid on the front squats</p>
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<p>rolled out, stretched</p>
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<p><strong>Front squats</strong></p>
<p>8 with the bar, 60kg6, 70kg6, 806, 90kg4, 1003, 1101, 804. Last rep at 100 and the 110 rep were pretty rough. I still tip forward a bit at the bottom of the squat. And you don't want your fingers trying to hold all that weight on the bar! <span style="font-size:14px;">Work on hip flexibility continues.</span></p>
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<p><strong>Back squats (ATG)</strong></p>
<p>806, 1006, 1006 </p>
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<p>Was short for time today so that was it. </p> -
<p>Smashed it today. New PB of 210kg on box squat, stoked!! Those new shoes have made a world of difference for the heavier lifts. No issues with my knees at that weight either, much more stable now so I don't get the wobbles etc. That was the problem in runners, the heel compresses and you move around a bit. If you are squatting in running shoes go get some flats! </p>
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<p>Rolled out and stretched for about 10min.</p>
<p>Set up the box, it was a smidge above parallel for both of us. That will be the next step, dropping down to just under parallel instead.</p>
<p>606, 606, 1006, 1104, 1204, 1304, 1404, 1503, 1603, 1701, 1801, 1901, 2001, 2101, 140*4</p>
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<p>Actually powered up a bit to hard on the 210kg rep. Got the bar to bounce at the top so that was a bit awkward! Getting used to the feeling of compression under the weight will help. When I loaded up it felt farking heavy, that seems to be the mind-game bit for me. The lift was smooth on the way down but too uncontrolled on the way up, which meant the bar bounced at the top. From that experience I reckon 220kg isn't out of the question. Will work on getting that little bit lower before I worry about going past 210kg.</p>
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<p>Happy man!!</p> -
<p>oh, and sitting at 95-96kg at the moment too. Trimming down nicely now, current approach is working well. Removing/reducing beer intake would see the fat drop even quicker... but who can resist beer on a sunny day! or during the silly season!</p>
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<p>Short, sharp chest workout today</p>
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<p>BB Flat bench</p>
<p>60kg12, 806, 1006, 1006, 1006 - pleased to get through 3 full sets at 100kg. Had been tapering away a bit with volume even though 1RM is still 140-150ish.</p>
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<p>DB bench</p>
<p>406, 405, 405</p>
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<p>DB flies</p>
<p>286, 286, 286</p>
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<p>Overhead pullovers</p>
<p>326, 32*6</p>
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<p>Cable flies</p>
<p>Setting 9/15 two sets of 12 - nice way to finish, you can really target the squeeze in the middle of the chest</p>
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<p>BBBT round the world</p>
<p>20 reps @20kg. </p> -
<p>Another quick workout today. </p>
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<p>Rolled out and stretched. Had a quick yarn with Jeremy Thrush too, he was working out at les mills today. Good dude!</p>
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<p>Front squats with the new shoes, a bit tougher as they have a lower heel. Ankle and hip flexibility - reckon I was a bit tight through the chest from the overhead pullovers. </p>
<p><span style="font-size:14px;">606, 606, 804, 804, 704, 604 - threw in a few sets of back squats too.</span></p> -
<p>Good saturday session. Legs and a bit of tricep work.</p>
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<p>Box squats - working technique. Getting lower so we hit just below parallel. Last week were a bit above, so we took a plate off the box to get lower. Sat back onto the box and paused, then drive back up. </p>
<p>606, 806, 1006, 1206, 1304, 1404, 1404, 1204, 1006</p>
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<p>3 sets of standing hamstring curls - 45kg? Man, I have no idea how to work out weight on the machines with weight stacks. </p>
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<p>Close grip bench - triceps</p>
<p>608, 806, 1004 spotted.</p>
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<p>Think we are going to hit chest or back tomorrow. Body is feeling good, no niggles or soreness either. Good times!!</p> -
<p>Ended up doing a solo session today.</p>
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<p>Y and T rows @5kg superset with bent over row @65kg. 3 sets of 6 reps</p>
<p>Did a good 20min of stretching. Finally found a way to use a foam roller to hit my hip flexors, magic!! totally loosened things up.</p>
<p>Dips. set of 20 and a set of 12</p>
<p>Pull ups. sets of 10 and 8</p>
<p>Cable bicep curls - kneeling. 2 sets of 12@15kg. </p> -
<p>Had nearly a week off - work has been gnarly so it was perfect timing for a break. Hit box squats on Sunday and back into things tonight.</p>
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<p>Focus on form and getting just under parallel. Coming along nicely - esp as we aren't going super heavy.</p>
<p>606, 806, 1006, 1106, 1206, 1403, 1206, 1006. Finished with some deeper squats and talked my mate through wall squats. Where you keep your nose and palms in contact with the wall as you squat. He's got good hip flexibility, the bastard! he's got an extensive background in martial arts so no fair ha ha.</p>
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<p>Back workout tonight - just got news our reno work can kick off on Thursday too - so it'll be demo-o'clock in our household soon!! oh yeah!</p> -
<p>We have a 1950s state house. 3 bdrm with the lounge and kitchen at opposite ends of the house. Kitchen opens into conservatory and then to the deck. So we are opening up the wall between one bedroom and the kitchen. Current lounge becomes the master bedroom and we end up with an open-plan lounge/kitchen. We are also updating the laundry and turning a covered entrance way (concrete pad, weatherboarded in) into a walk-in pantry. So we are nailing our storage and don't have to have any cabinets on the walls in the kitchen area. The new island and bench-top almost quadruples the amount of bench space we'll have! going to be mint! </p>
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<p>70sqm!! gulp!! That is not messing about bro! Hope it all goes well - we've got a cunning plan around the kitchen swap out but the rest shouldn't be too bad. Beam goes in thurs/fri then I'm set for demo over Xmas. Then the build starts mid-late Jan. We are narrowing down our kitchen specs but probably not fast enough.</p>
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<p>Deadlifts today - did a workout the other day and forgot to post too. Workout was followed by about 7 hours of demo and cleaning. Lucky I had some KFC to fuel my high performance engine. ha!</p>
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<p>656, 1054, 1254, 1453, 1652, 1851, 1453, 1452</p>
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<p>Short and sharp. Planning on working out the next 3 days before Xmas. Add in demo etc and I'll be earning my beersies!</p> -
<p>Decline bench and Dumbbell flies/press superset</p>
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<p>Decline</p>
<p>6010, 806, 1006, 1203, 1401 (spotted on the 130/140 lifts), 1401, 1301, 1202, 1006</p>
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<p>Dumbbell flies and bench press</p>
<p>26kg8 flies and 6 press</p>
<p>30kg8 flies and 6 press</p>
<p>30kg8 flies and 4 press</p>
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<p>Took the pain away from my back - should be ok for legs tomorrow... but we've got a half day of demo to finish up. Plus Xmas shopping. Give me strength!</p> -
<p>Ouch, got in for an arms session today. Short and sharp - mean pump and it managed to take the edge of the soreness in my chest, and shoulders, and back, and legs!!</p>
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<p>Barbell curls - drop set</p>
<p>40kg, 30kg, 20kg. Got 10/10/15 then 5/10/11 on the second</p>
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<p>Seated ezibar curls</p>
<p>40kg *6, 6, 4</p>
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<p>Cable curls</p>
<p>@15kg - two sets till failure</p>
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<p>Lighter day of demo today and some tidying up. We are going to smash legs tomorrow which will make four straight days of gym before Xmas. It don't get much better than that!</p>
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<p>ouch</p> -
<p>Final workout before Xmas. Box squats</p>
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<p>Had the low box today - so we were breaking the parallel. Keeping up the work on form and getting nice and low.</p>
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<p>60kg8, 1006, 1206, 1406, 1604, 1801 then a failed rep. Sat on the box and had nothing left to get back up. Mate spotted me a bit and up she went. Didn't keep the tension on when I hit the box, so there was no firing happening for the lift. But pleased to have managed 180kg below parallel. Might try that without the box, but with a spotter, in the new year. I'd like to hit 200kg before I start working on squatting even lower.</p>
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<p>Finished with 2 sets of bodyweight dips. 2 sets of 20 - boom, power/weight is really coming along now. In the past a set of 12 dips (btw these are strict form, Kea would be proud!) would have been my max... fresh, let alone on day 4 of a fuck myself up programme ha ha.</p>
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<p>Have a primo Xmas you lot - stuff your faces and we can lament our fat guts next year ha ha</p> -
<p>First post-xmas workout (demo aside). Lots of stretching and then front squats.</p>
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<p>Man my set-up has gotten a bit messy. Flexible enough to move around a bit - I think I've found the sweet spot though, hands just touching upper chest and elbows coming in and up. That seems to be the best platform and it stops me trying to pin the bar with fingers. When you fail at heavier weights you don't want to try and hold it with your fingers!! </p>
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<p>606, 606, 706, 804, 902, 1002, 606, 404</p>
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<p>New lifting shoes make the fronts a bit harder. Not as much height in the heel so I'm limited in how upright I can stay by my hip flexors. Can get well past parallel but ATG squats will need much improved hip flexibility. All good stuff to work on though, was glad I hadn't lost too much finger/hand flexibility.</p> -
<p>Deadlifts today.</p>
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<p>Rolled out and stretched. </p>
<p>656, 1006, 1204, 1402, 1601, 180 fail, 1601, 1601, 1403, 1403, 1206, 120*6</p>
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<p>Dropping some ceilings today, that will nearly be the end of the demo work. So more time for the gym!</p> -
<p>Chest workout today</p>
<p>Dumbbell bench</p>
<p>426, 506, 506, 426 got the last couple of reps on the 50s spotted</p>
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<p>Dumbbell Pullovers</p>
<p>366, 405, 40*5</p>
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<p>Cable flies</p>
<p>Setting 11/15 for sets of 12. 3 sets in total</p>
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<p>Barbell shrugs</p>
<p>3 sets till failure at 60kg, 80kg and 100kg. Nice way to finish up.</p>
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<p>Booked in for dinner in town tonight with mates. Will be driving so going easy on the beersies! Another ceiling to drop today - skip gets picked up on Friday so I need to be all done by then!!</p>
