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Bigken1985

Chasing that total

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Mon 10-10-16

SSB Beltless squat

barx few

55x5

75x5

95x3

115x3

135x5

135x5

135x5

Incline bench plus 2 small chain

 60x4x10

Deficit DLs no belt

140 4sets x3

 

Back into it after taking most of last week off. quite nice having a break, gave me a chance to do some other shit. Squats were real tough tonight, would have been pushing to get another set. Good weight on the bar though. DLs were mud, felt sick at the deadlifts, so called it there was going to do 6x3. Felt good to get back into it. Wont be heaps of training this week either as have in laws coming down, still keep things going though, cause one week is easy to get back into it, but 2 weeks is rough

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Weds 12/10/16

Front squats, no belt

barx12

40x5

60x5

80x10

80x10

80x10

Floor press

barxfew

40x3

60x3

80x3

100x3

110x3

110x3

Bench grip barbell row

80 x5x5 ( no straps)

 

The squats were ass, legs still sore from monday. . Still working back into it.  Sleeps been shit lately. Going to simplift training. 3 days main lifts, and a fourth if i want for accessories. Will squat 3x per week at various rep ranges / variations etc. But slightly less fluff work so i can recover

 

 

 

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2 hours ago, Bigken1985 said:

Weds 12/10/16

Front squats, no belt

barx12

40x5

60x5

80x10

80x10

80x10

Floor press

barxfew

40x3

60x3

80x3

100x3

110x3

110x3

Bench grip barbell row

80 x5x5 ( no straps)

 

The squats were ass, legs still sore from monday. . Still working back into it.  Sleeps been shit lately. Going to simplift training. 3 days main lifts, and a fourth if i want for accessories. Will squat 3x per week at various rep ranges / variations etc. But slightly less fluff work so i can recover

 

 

 

 

Not what I would do personally but sounds like a solid plan bro. Why has your sleep been shit lately - is everything ok?

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13 hours ago, PETN said:

 

Not what I would do personally but sounds like a solid plan bro. Why has your sleep been shit lately - is everything ok?

Just daylight savings/ life. Also not training for a comp makes me go a bit lazy on it and end up staying up a but late. I've re focused now and will be balancing life and gym etc. 

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Tues 18/10/16

Back on the grind (finally)

ohp

barx15

30x5

37.5x5

45x5

56x5

63.5x9

Incline dumbell press

26kg 3x15

Incline front raise

 3x12

One arm chain curls 

3x7

one arm band hammer curls

3x12

 

So i have been hanging out to train, things been getting in the way. Also realized that my plan of doing less volume etc was dumb, and would be boring. I needed a goal as i have no comps on the horizon. so i want to slowly gain conditioning and lean out a bit. Pretty out of condition from all the low rep shit

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Thurs 20-10-16

comp squat belt only

barx15

60x5

70x5

90x3

117.5x5

135x5

153x7

Barbell walking lunges

12kg 2x20 each side

now wobbly

one leg dumbell deadlift

 6k 3x20 each side

 

Day off work today, had a consult for a vasectomy. got in and trained early. not bad on the squats considering the deloading lately. def another rep or two in the tank. trying to even thing out a bit with more single leg and balance stuff. the one leg deads give a great stretch 

 

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Mon 24/10/16

upper body

Bench tng

barxfew

60x5

80x5

100x3

110x5x5

Incline bench

60x5

70x10/8/7

Barbell row

80x3x8

Pull up bw 

6/6/6

OHP 

40 x2x8 (triceps ruined at this point)

Barbell curl straight bar

40x3x8

Skull crusher flat bench

 30ish x3x10

 

Pretty good session, slammed though it with as little rest as possible. happy with bench, actually felt real good, thats with not benching in a while. after bench though my conditioning started to pay. really battled through. Gonna be sore tommorow

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Tues 25/10/16 Lower

Beltless squat

barxfew 

60x5

80x4

100x3

120x2

140x3x5

Beltless deficit no straps double overhand (super raw)

60x5

100x3

140x1

160x3x3 ( grip was cooked)

SSB narrow stance squat

65x3x13

Standing hamstring curl

 3x8

Calf raise with SSB

65x4x12

 

Good session today. Double overhand was tough

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Fri28/10/16

Off sick from work today with flu. Feel like shit

Incline bench

barx2x15

40x10

60x8

80x12

80x12

80x10

Pec dec

3x12

Cable row

3x12

DB row

3x12

Lat raise 

3x15

Incline dumbell curl

3x20

rope tri pressdown

4x12

 

 Pretty happy with incline considering. Was a real quick in and out session. really did not feel up to it at all 

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Mon 31/10/16

Shirted bench

 barx15/15

60x5

80x4

100x3

add board

120x1

Add shirt

130x1

140x1

150x2 (nearly 3)

155x2

to chest 

155x0 ( miss groove)

 

Got in the shirt tonight, had to get the fkn thing on myself. Felt pretty strong and was happy to get some doubles in. Took a bit getting the shirt on so no accessory shit tonight. Also going back to work at 10 tonight, will be home about 1-2 in the morn. so recoverly might be fkd next day or two. gotta get those $$ though

 

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Mon 7/11/16

Squats beltless

Barx15

60x10

80x6

100x5

120x4

work sets

140x8

140x8

140x6

140x6

Leg press with barbell in rack

80x3x10

(pretty inventive lol)

Deadlift beltless tng

60x6

100x3

140x3x8

GHR (assisted)

3x8-10 

(Calves under loaded barbell, pushing off the floor to get going, goal is to do them no arms)

 

Holy crap, not used to the reps, going to be trying to build more muscle and get bigger next 12 weeks, almost bb type stuff, no comps coming up so might as well 

 

 

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Thurs 10-11-16

 Bench touch and go

barx15/15

40x8

60x6

80x4

100x1

105x8

105x8

105x8

105x7

105x8

Incline dumbell press

28.5kg 3x10

 

Lots of volume on bench today, keeping my frequency low atm, bit of a shoulder niggle day or so after benching atm too

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11-11-16

Barbell Row

60x10

60x15

80x10

100x7

100x8

110x7

115x6

Deadlift all dead stop

60x6

100x5

140x6

150x6

160x6

170x6

180x8

 

More reps, got a vasectomy booked in later today, so bit on my mind lol. Quite different doing deadlifts in a fatigued state, even after the DL reps, was pretty tough. Probaly have a lightish week next week   try and recover lol

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54 minutes ago, Bigken1985 said:

11-11-16

Barbell Row

60x10

60x15

80x10

100x7

100x8

110x7

115x6

Deadlift all dead stop

60x6

100x5

140x6

150x6

160x6

170x6

180x8

 

More reps, got a vasectomy booked in later today, so bit on my mind lol. Quite different doing deadlifts in a fatigued state, even after the DL reps, was pretty tough. Probaly have a lightish week next week   try and recover lol

 

 

180x 8 is good

 

to ease your mind on the snip, watch videos of the surgery being performed before you  go

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1 hour ago, maccaz said:

 

 

180x 8 is good

 

to ease your mind on the snip, watch videos of the surgery being performed before you  go

typo lol. only got 6. Just got home all done not even that bad

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39 minutes ago, PETN said:

Wouldn't it be easier just to get your missus on the pill/injection or tubes tied?

Not really dude. pill is not reliable and super toxic long term, actually fucks my wife up, sex drive, tired etc. tubes tied- full on operation out of action for 6 weeks. the vasectomy I'm gonna be good to go by Monday pretty much. was way way easier than everyone said. more guys should consider

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50 minutes ago, Bigken1985 said:

Not really dude. pill is not reliable and super toxic long term, actually fucks my wife up, sex drive, tired etc. tubes tied- full on operation out of action for 6 weeks. the vasectomy I'm gonna be good to go by Monday pretty much. was way way easier than everyone said. more guys should consider

 

From my perspective a 15min drive to drop the girl off at the local hospital if she fucks up is easier.I can't actually compare the two in terms of experience for which is actually easier as I've never had a vasectomy. Dropping the chick off is pretty easy however. I can understand how it would be different from a female perspective.

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19 hours ago, harrybarry said:

Im pretty sure PETN is a closet homosexual who should just f*ck off and kill themself

 

Lol ok br0. Or you could try do the job yourself, 1v1 fight to the death irl?

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Mon 21/11/16

Back in the gym

Squats belt only

barx10

40x5

60x5

80x4

100x3

120x3

140x2

150x4setsx6

Deadlift

60x3

100x3

140x1

180x1

185x6

 

First day back in the gym. Took a week off after getting the snip. All good now though. Work mate got it done week before me and hes on antibiotics cause of infection lol. Pretty sure im gonna be good though. Squatted in heels today, felt pretty good. Need to centre up on the bar a little better. Squats killed me, was going to do 2 sets of deads but decided against it on first week

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Tues 29/11/16

SSB Squats Belt only

barxfew

35xfew

55x5

95x5

115x4

140x4

140x4

Incline Bench

70k 3x10

tried slingshot here, not very good on incline

Stiff leg Dl

140 5x2 reps

 

Shoulders are a bit messy atm, working on form and tightness on any bench work. Upping my frequency, and loosing some fluff bs 

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Sat 3/12/16

Squat Belt/ Sleeves

barx10

60x5

80x3

100x3

120x2

140x1

160x1

180x1

190x1

Bench controlled tng

60x5

80x3

100x1

110x1

120x1

125x1

Belt less deficts

60x3

100x1

140x1

180x1

200x1

 

Good session, Squats were pretty sub max which is nice. Squating in olys again, feeling good. Bench was buttery AF. Putting some weight back on def helps bench. Belly is king lol. Also widened my grip and it seems to be better on my shoulders. they feel alot better. Fourth session this week. Fourth time squatting. Feeling Good!

 

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