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Bigken1985

Chasing that total

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2 hours ago, Realtalk said:

How far off qualifying for Oceanias were/are you?

Not miles away, pretty sure i may have made the B team. But im not going to something like that just to  make numbers. You want to compete, ill get there eventually lol

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On 12/3/2016 at 4:26 PM, Realtalk said:

How far off qualifying for Oceanias were/are you?

Just looked actually. Made the qualifying total. But Open 93s is pretty stupid. Id need at lest 580 possibly get selected

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Squats beltless, high bar

barx10/5

60x5

80x4

100x3

120x2

140x5

Flat DB Bench

22x10

32,5x10

45x10

45x9

Beltless pause DL

 70x3

110x3

150x1

190x1

210x1

 

Pretty happy today especially with the presses and DLs.  Feeling strong with increased freq, and lower volume per session

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Ok, time to re-assess some goals. Have put some weight on since nationals, not lots, but more than im comfortable with, sitting at around 97-98. Carrying far too much fat if im completely honest. Diets been pretty average tbh. Im not super tall so i think i would carry less weight no problem. First goal is to get to around 90kg, i was never huge as a kid and when i was younger, at one point i was pretty darn lean at 72ish, its just since powerlifting ive bulked up alot. I realize my lifts may take a hit, but it wont be forever, will keep trying to get stronger as much as i can    

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Mon 12-12-16

AM Session

Machine row one armed

3x12

Rear delt flies (pec dec)

 3x15

Lat raise

3x18

Preacher curl

5 sets 10-15

 

Grinder 

10mins

cross trainer 

10mins

 

PM Session

High bar squat

barxfew

60x5

80x5

100x3

120x2

add belt 

140x1

150x3

150x3

150x5

Bench full grip

60x5

80x4

100x2

110x1

120x1

Deficit beltless DLs

60x3

100x3

140x2
mixed grip

180x1

190x3

switched to hook to try

190x1 

 

Good days training, did a small assistance/cardio session in the morning. Shoulder is a bit jakked up atm, so just being mindful on the pressing. pretty sure its the incline causing most of it so will limit them for now. Has a strange moment on DLs, was doing mix grip, and they felt slow and like ass, tried a single with hook grip, and pulled it way faster than the mix. My back feels like it gets torqued a bit doing mix. Might have to persevere with the hook 

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Weds 14/12/16

AM

Front squat belt only

Barxfew

60x5

80x3

100x2

120x4setsx3

DB shoulder press

20k

4x12

Trice press down

3x15

Rotator cuffs with dumbells 

Light x3x15 each side

 

Not bad session being fasted. strength was slightly down on squats, still looking after shoulder/rehab it a bit

Feels pretty good with dbs. so will just avoid the bar for the rest the week

Played social inter firm cricket after work. we sucked again haha. 

Cals approx 2800

Not worried about macros atm. just tracking cals 

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Thurs AM 

Did an hour of power cleans and 3x15 back exn 

Sat 17/12/16

Behind the back deadlift

60x5

80x3

100x3

140x1

180x1

200x3

210x1

220x1

Feet together ssb GMS

75k 3x10

 

Well these are different lol. fell over on first set as the balance is alot different.  only did 180 with belt but didn'tfeel right. calves and back of legs are all bruisednow tho from bar smashing them. Happy with what I hit tho especially for a new variation felt like there was more there too. they do make your upper back round out a fair bit

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9 hours ago, Bigken1985 said:

Thurs AM 

Did an hour of power cleans and 3x15 back exn 

Sat 17/12/16

Behind the back deadlift

60x5

80x3

100x3

140x1

180x1

200x3

210x1

220x1

Feet together ssb GMS

75k 3x10

 

Well these are different lol. fell over on first set as the balance is alot different.  only did 180 with belt but didn'tfeel right. calves and back of legs are all bruisednow tho from bar smashing them. Happy with what I hit tho especially for a new variation felt like there was more there too. they do make your upper back round out a fair bit

 

Why Behind The Back Deadlifts ? Surely there's exercises that will work better for carry over to your main lifts than that ?

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2 hours ago, BeastBuilder said:

 

Why Behind The Back Deadlifts ? Surely there's exercises that will work better for carry over to your main lifts than that ?

Because i enjoy trying new lifts, and tbh. Since ive been doing different variations ive been less injured and my back feels ALOT better. This time last year my back was snapped the f*ck up, People i think are way too caught up in just doing/ doing variations of the big 3. And also its not as boring and keeps things interesting. My mid back certainly is feeling it today

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Weds 28/12/16

Today i said f*ck 2017, im going after a three plate bench today, GOT IT!

Worked up, weight felt real light, was touch and go a def not a comp rep, few technical issues and not that clean. But this was a long time goal, been chasing it for 2 years. 

 

 

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Haven't logged for a bit

Got back from holiday other day

5/1/17

SSB Squat belt only

115x5

135x5

152.5x5

115x10

RDLS

107.5x5x10

standing leg curls

5x10 

 

6/1/17

Chin Ups

bwx 60 total reps 

Seated row

x30/30

Seated lat raise

x20/30

Ez bar curl

4x12

 

Hill sprints

x4 small hills 

 

Cutting some weight atm. Wont go into details until i have some results. Will see how the strength holds up

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7/1/16

Shirted Bench

barx12

40x5

60x5

80x3

100x2

120x1

Add Shirt

2 Board

130x1

140x1

150x2

160x2

Incline Bench

 60x5

80x5

2 Board

80x12

70x20

 

Good Train today, felt real strong in the shirt. Cut the back open on it and its way easier to get on and seems to work better. bw is down a couple. morning weight 96

 

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ednesday January 18th 2017

Front Squat
1x100kg
2x120kg
2x5 100kg

Floor Press
5x60kg
3x80kg
5x100kg

Notes
DB Curls
3 sets

Trained in the commercial gym this morning lol. One old lady said "dont you need to break the fibres down and let them recover" when i said i squatted everyday. lol. Fronts were real smooth best ive done with 120 beltless too. was def another rep there if i wanted it. was in and out of gym in less than an hour

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19/1/17

Squat Low bar, Flats, Sleeves, Belt

barxfew

60x5

80x3

100x2

120x1

140x1

160x1

180x1

190x1

Incline Bench

Up to 100x1

 

Been squatting everyday for that last while, starting to adapt. Pretty fatigued though, so no heavy DL really for a while. Its weird though. I seem to be able to get decent weight up that id have to get hyped for with no fuss/ammonia. Was thinking of going to 200 but i kept it smooth. No grinding if i can help it lifting this way. Also getting over a flu/cold thing. Also this was first time back in flats in ages so not too bad

 

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Mon 23/1/17

 SSB Squat

barxfew

55x5

75x3

95x2

115x1

add belt

140x1

150x3 PB

160x1 PB

add wraps

175x3

185x1

Some reps in the wraps were a bit high, but not too bad

Incline bench

up to 100x4

 

Real solid train, squat is blowing up. the super high freq has it looking good. Gone back to flat shoes except for high bar and fronts. im way stronger in flats

 

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