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Bigken1985

Chasing that total

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Fri 11/8/17

Bench

117.5x 4 setsx2

117.5x6 (amrap)

Close grip spotto

67.5 2x15

ohp

40x15

50x12

50x11

40x11

Cable rows

set on each pin on stack

 

Not really happy with bench tonight.right  pec/shoulder is niggly and felt like i was down in power. Dips seem to irritate it so dropping that exercise. I could get a couple more reps if i went touch n go also these were paused

 

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Right

Time to right this down before I change my mind. Weighed myself last night........ and coming in at a juicy 101kg. 

Diets been pretty loose and been having the odd beer, which is fine, but I don't really feel comfortable at this weight a d my frame doesn't carry it that well. I'm only 175cm. 

I want to get back down to low 90s and look better for summer. First step is to kick the beers, also be trying to do faster cardio most mornings. This combines with eating less junk. Should drop some weight easy enough. Will try and maintain strength as much as possible. I don't think it'll be too bad 

 

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Mon 14.8.17

SSB squats belt only 

155x2

155x2

155x2

155x2

155x6 (amrap) pb 

Depth wasn't perfect but was a huge effort really proud

Wide stance SSB good mornings

60x12/12/15

Chest supported dumbells row 

25 3x12

Band pull aparts 

 

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Tues 15.8.17

Speed bench doubles 

50kg plus med bands doubled over 

4x2

60kg

4x2

Quite decent band tension here took a bit to get used to but moved fast 

Incline bench 

60x5

80x3

100x3

110x1

112.5x1 (but messy but think this is a pb or matches and was easier than last time)

Incline db triceo extn 

3x12-15

Band press down 

100-120 total reps 

 

Happy with this session feeling strong. Niggly pec/shoulder is feeling way better. Seeing everyone at ipf nats making me want to bring it 

 

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Mon 4 Sept 17

Low bar squat belt only

Bar

60x5

80x3

100x3

120x1

140x1

160x1

180x2

180x2

180x2

180x2

180x3

 

Been a stressful week. Just broight a buisiness. First time lifting in a week.happy to be able to hit this with no sleeves now after not having heavy weight on my back in a while. Last rep on last set was high af so shut it down. 

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Tues 5 Sept 17

Bench

Bar

40x5

60x5

80x3

100x2

115x2

115x2

115x2

115x2

115x8 (amrap)

140x1

140x1

Pvc pipe ohp with 10kg each side on bands

20/20/15

Chain tricep skull crushers 

15kg chain

 

Happy with today benched with bit of a crew in the shed. All bench moved real good second single at 140 moved fast as. 

25/25/50 rest pause last set

 

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Thurs 7 Sept 17

Deadlift 

60x5

80x3

100x3

140x2

Belt

180x1

220x1

250x1 (pb) smoke show 

Barbell rows between 80-120 for multiple sets 

Lat pull down wide 

4x20

Preacher curl db 

About 3 sets

Ez bar reverse curl 

Non stop buddy curl style sets 25-12 lots of sets

 

 

 

 

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Tues 12.9.17

Bench paused 

117.5 4x2

117.5x7 (amrap) was easy and shut it down before grinding too much. Two in the tank i recon

Pvc  pipe banded ohp

20x20

25x15/12

Chain skull crushers

Band press down 

 

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Tues 19 /9/17

Did train end of last week. getting about 3 sessions in per week after buying my business. will settle down  though.

Bench

120x4setsx2

120x8 (matched last cycles PB with too much hype)

Dead stop barbell row

60x15

80x12

100x12

80x16

Dumbell incline skullcrushers

10kg 3x25

Farmers walks and weighted carries to finish

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2/10/17

SSB Squat beltless

152.5x4setsx2

152.5x4 (amrap)

RDLs

60x3x20

 

Feeling like a tank atm. Weighing around 100-101. Which im all good with. Hit a 170 shirted bench to a two board other day.

115 plus 40-45kg chain floor press. Lower percentage on my DL atm, working between 170-180 for tripples. seems to work a treat. Looking for a big comeback come 2018. 600 total will go down

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