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Bigken1985

Chasing that total

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Mon 12/9/16

High bar beltless squat

Barx10

40x5

60x5

80x3

100x3

120x3

140x1

150x1

160x1

140x3x3

Zercher squat

60x3

100x3

120x3

120x5

120x5

Hamstring curls 

3x12

 

Enjoyed this session. High bar in flat shoes. Took a bit to work the z erchers out. Walked them out this time and used the harness. Real happy with squats considering my best low bar beltless is 162.5 and this was a lot easier. Depth might have been a slightly high 

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Tues 13/9/16

Close grip bench

Barx20

40x6

60x5

80x4

100x3

110x5

120x5 (pb or equal )

100x5/5/5/7

BTN barbell press

40x 3x10

Seated lateral raise 3x12

S/S

Lying tricep db exn 3x20

Rope hammer curls 3x15

Log hammer curls 3x15

 

Good session. Bench feeling strong without actually doing that much compstyle benching. Last rep on the set of 5 was messy ass came up. Just need a stronger lockout. Only struggling on the last third. Will get in the shirt again on friday

 

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SeThurs 15/9/16

SSB box squat. Slightly above parallel box

Barx10

55x3

75x3

95x3

115x3

140x10setsx3

seated ssb good mornings 

55x15

75x15/15/20

Low cable rope row

3x30

 

Solid session. Box squatted to my bench which is a lowish bench so about the right height. Working on unliading the hios just slightly while staying tight. So not flopping down so much. Trying to control then explode. Had it down by the last few sets. The seated gms are my new fave back exercise 

 

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Fri 16/9/16

Bench shirted 

Raw

Barx10

40x5

60x3

80x3

100x2

120x1 ( flew up. Speed rep)

Add shirt

140x 1bd 

145 touchx0 miss groove

150x1 board. Miss load. Mate put a 10 on one side instead of a 5. Unrack was a mess. Managed to press it up. But lower back wasn'thappy. 

150x1bd 

157.5x2bd 

Floor press

60kg plus heavy chain 

10/10/9

 

Done. Mixed bag in the shirt still a lot of learning to do. I seem to get.a miss grove when I first get in it atm. Then I'm ok once I get going. Was hard to centre the shirt properly tonight. Will try putting it on different next time

 

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Mon 19-9-16

Trap bar deadlifts 

low handle

60x6

100x5

140x3

180x1

add chain x1

chain didnt work very well, got caught under plates heaps. back to straight weight

220x1

230x1

230x1

230x1

High handles

225x5

225x5

Barbell rows

60x12

80x12

100x6

80x12

80x12

 

Good night in the gym. The trap bar was bit of a slut to centre up on the handles and get the balance right.  Was way harder off the lower handles too. Doesnt help ive only got the povo no1 trap bar though

 

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Fri 23/9/16

Pin Press

Barxfew 

40x6

60x5

80x3

100x5

Add bands

100x1

110x1 ( all out lol. Like hitting a brick wall)

Pause squat belt

140 x6 setax

 

Boy that top single on pin press was a bitch. Got it though. Stretch reflex on bench make a big difference 

 

 

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FRI 23-9

 

Lat pulldown/ Row with 2x single handles stack x15/15/30

S/S with

Neutral grip ohp (Log) x15/15/25

Ez bar curl 4x16

standing db curl 16/16/20

Banded tricep pressdown ( band each arm) 3x50

Banded face pull 3x20

 

Chill session tonight, done in under an hour. no music just got it done. The weights were same across the sets, just pushed more reps on the last set on a couple exercises. Tricep pump on the bands was stupid. Will train tomorrow too

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24/9/16

Picked up my new incline bench today. It's solid af. Elite fitness commercial one. Won't be breaking this.

So of course it was time to play

Incline bench

Barx12/12

40x8

60x6

80x5

100x2.75 lol. ( lucky it has lower pins otherwise would have a rearranged face lol. Just couldn't  lock it)

90x6

90x6

90x5

80x8

70x10

60x10

That was hard. Incline is really challenging.  I want to git my incline up to 120k as a goal 

Done, baked, cooked. Time to go eat chocolate and chips 

 

 

 

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Mon 26/9/16

South Canterbury Day today so no work

SSB Squat with chain- belt only

barx10

55x5

75x5

95x3

115x1

135x1

add 50kg chain

135x1

140x1 (little high)

Shirted bench (solo)

Barx few

60x5

80x3

100x2

Board, Approx 1 Board

120x1

Put shirt on

140x1

145x1

150x1

155x1 ( Bit messy)

160x Nope

 

Pretty good session today, pecs still sore from the incline. 

 

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Tues 27/9/16

Incline Bench

barx12

40x10

60x5

80x5

100x2 

105x1

105x1

102.5x1

95x2

Drop set from 82.5kg down to 40, couldnt do another one. Cooked

Standing DB curl

 26 3x8

Seated DB press

26  2x12

 

Incline was tough, probably because i just benched yesterday in the shirt lol,Left side wouldnt lock out properly on the top singles. the drop set was brutal. Sickening pump

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Fri 30-9-16

Deficit deadlift no belt

60x5

100x4

140x2

mixed grip

180x1

200x1

215x1

straps

217.5x1 PB

Speed bench

60x5

add bands 

60x3/3

70x10 sets x3

 

Pretty happy with todays session. Left hips been a bit jacked last couple days, felt good today though, did alot of rolling and stretching last night. Most ive touched off a deficit and no belt, want to try and get to the 230 mark, Bench with bands was good. Speed was faster on the last sets

 

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Hey bro haven't been reading your journal for a while as I've been busy. Just letting you know that I'm in again now and will be reading all posts in here subsequent to but not inclusive of this one which I'm not going to read as I already know what it says because i just wrote it.

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2 hours ago, PETN said:

Hey bro haven't been reading your journal for a while as I've been busy. Just letting you know that I'm in again now and will be reading all posts in here subsequent to but not inclusive of this one which I'm not going to read as I already know what it says because i just wrote it.

Is your profile pic Edward Norton lol?

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Mon 3/10/16

2 Inch block pull (deadlift) Belt/straps

60x5

100x4

140x2

add straps 

180x1

add belt 

200x1

220x1

240x1

250x1 (New PB)

 

Barbell glute bridge from floor

60k 3x15

Seated SSB GMs

60x5

100x4x5

 

Pumped hitting 250, only a 2 inch block. Was a bit dodgey on the lockout, and i only locked it for a second. But hey it went and felt awesome to get. Was trying not to pass out. pretty rattled after.

 

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