The journey to STRONG

[Bigken1985]

Sat 29/1/16

Bench paused

Barx10

40x4

60x4

80x4

100x4

120x4

120x4

120x4

120x4@RPE9 (paused volume PB)

Tempo bench

75x6setsx3

Front squat

2x8 80kg

Lat pull down

3x20

Rapt with my bench today. Had a wormate want to train today, then bail last minute, I don't tolerate that shut. You either want to lift or not. I guess not everyone Is like us. Definitely had another rep on the bench. 140 is coming!

[Bigken1985]

 

 

[Bigken1985]

Tues 2/2/16

Bench paused

Barx10

60x6

80x6

100x6

105x4 setsx6

Moved like butta 

 

Close grip

92.5x3x8

RDLs

80x10

90x10

90x10

90x10

Btn lat pulldowns 

X15 x few sets

 

Solid session tonight, bench is moving really good. Excited to see how it goes at Canty champs. Deadlift is the one i have no idea on as i have not trained it hard and been injured etc

 

[Bigken1985]

 

 

[Bigken1985]

Mon 8/2/1516

Prep cycle

SSB squat belt only

Barx10

55x6

75x6

95x6

115x6

135x6

135x6

135x6

135x6@8.5

Ohp 

40x6

65x6@9

60x6

60x6

60x6@8.5

Incline supported db rows

20x3x12

Ab wheel

3x12

 

Solid session, got some decent weight on the ssb. Was tough! Stayed upright for the first 3 sets, on the 4th I got folded over a bit. 

 

 

[Bigken1985]

Tues 9/2/16

Bench paused

Barx20

60x6

80x6

100x4

107.5x4 setsx6@RPE8

Close grip

95kg 3x89RPE9.5

RDLs 

100x5

120kg 5x5

Seated row

3x15

 

Solid session. Bench is looking good weight is going up still feels good. Went in and did a cardio / assistance session at the commercial gym tonight too. Consoisted of prowler, battke ropes, bicep curls, rear delt machine, kb shoulder press, and foam rolling. Feels good

 

[Bigken1985]

Mon 22/2/16

Ok try and log some more

SSB squats belt only

Barx10

55x6

95x6

115x2

140x6

140x6

140x6

140x6

Ohp 

60x6

60x6

60x6

60x6

Db row

27.5  3x15

Standing hammie curl

Light x 20 x5-6 sets

 

Really happy with my squatting atm. 7 weeks out from Canterburys. Will De load next week then wind into a peak. Bring it

 

 

[Pseudonym]

Nice!

[Realtalk]

Looking good mate. Not being pushed forward by the bar. It's good 

[Bigken1985]

Tues 23/2/16

Bench paused

Barx10

60x6

80x6

100x4

110x6

110x6

110x5

110x4

Close grip

80x10

80x9

60x15

DUMBELL rdl

27.5

3x13

Lat pull down 

3x20

 

Good session tonight. Push real hard and missed a couple reps was supposed to do 4x6 but fatigue built and it wasn't quite there. Still happy with my benching. Pec and shoulder felt good tonight. Got a deload next week then it's go time!

 

 

[Bigken1985]

Mon 29/2/16

Squat sleeves and belt

60x5

80x3

100x3

120x3

140x3

160x1

180x3

180x1

Came up on the second rep and felt my glute tweak. Set the weight down not worth tearing it. Pretty annoyed. Power felt off tonight. I knew something was up from the start. Not ideal 6 weeks out. Might have to pull some more and do front squats to take some strain off the glute. In other news. Smashed out heaps of sets of reverse hyper 10 rep sets went up in weight got to 17.5k each side.back and h ammies feel amazing. H ammies are on fire after doing them. They did not affect the glute tho. The glute is right on the inside weird. Never had my H ammies that fires up as today

 

[Bigken1985]

Mon 1/3/16

Reverse hyper

20kg 3x12

Bench short pause 

Barx12

60x5

80x3

100x3

120x3

120x3

120x3

120x3

These sets felt pretty tough. Have not benched for a week though. Still moved well

Board press

1bd 

120x1

125x1

130x1

135x1

140x1

2bd

145x1

150x0

Felt good to feel some overload weight. Happy to get 140 tot a1 1bd should be real close to getting it off the chest. 

 

 

 

[Bigken1985]

Thursday 3/3/16

Front squats 

80x3

100x3

120x3

120x3

120x3

120x3

DEADLIFT.

60x6

100x3

140x3

180x3

200x3

205x3

205x3

180x4

Standing hamstring curl 

20/20/20/12

 

Solid session front squat seemed to help a Lot with my glute /hamstring tie in. Was tight to start with but by the end felt better.

DEADLIFT felt nice to get some weight on the bar. Have not been this heavy for a long time. Hard work but got it done. Switched between hook grip. Straps and alternate. Was able to get belt tight and get down to the bar better since looking about 3kg. Could help the deads maybe

[Bigken1985]

24/3/16 Fri

Paused bench.

80x5

100x4x3sets

Seated db  shoulder press

10x10

20x10

30x10

35x8

Seated literals dbs

10kg 3x10

Lying cable bicep curls

X few sets

Tri press down

X few sets

 

Good easy session tonight. Easy as on bench just to practice the movement after the heavy shit on tues. Solid assistance . I think it's important to keep some in up  to 4 weeks out

 

[Bigken1985]

Mon 7/3/16

Squat

Barx12

60x5

80x3

100x3

120x3

140x1

160x1

180x1

165x3

165x3

Squat walkouts 

190

200

205

Glut ham raise

10x15

30x12

X12

X12

 

Rough session tonight. Glute ham tie in is still strained.fronts with olys are easier on  it but low bar in flats really feel it. Does not affect deads so might have to push the other 2 lifts. Not ideal 5weeks out

[Bigken1985]

8/3/16

Tues 

Bench short pause

Barx12

60x5

80x5

100x3

120x3

120x3

125x1

130x1

TRICEP HELL

110KG

1BDX5

2BDX3

3BDX2

100KG

1BDX5

2BDX4

3BDX3

Pendlay rows

60x5

80x5

100x5

X5

X5

X5

TRICEP HELL is a Dave Tate thing. Basically start with a weight 5reps with on board. Then go 2then 3board. No racking the bar between board changes

Pretty happy with my bench right nw, 130 moved fairly easy tonight.  Probably thinking 130 for my second attempt. 

 

 

 

[Bigken1985]

Thursday 11/3/16

Front squat oly shoes

60x5

80x3

100x3

120x3setsx4

Deadlift hook grip

60x5

100x5

140x1

180x1

200x1

210x1

215x2

215x2

 

Good night on the deadlift. Lots left in the tank. Could have gone 220 easy enough. Just trying the build it and keep form locked in. Hook grip felt very secure tonight

 

 

[Monarchking]

Hey. Just catching up on your journal. I'm originally from oamaru so not far from timaru haha. I've always trained from my garage, except more recently I've been doing both.
do you compete in cantabury? my younger brother did the comp there as a novice a couple months ago i think it was.
Looks like we are similar strengths and age,  will follow from here on.
good luck!

[Bigken1985]

39 minutes ago, MK said:

Hey. Just catching up on your journal. I'm originally from oamaru so not far from timaru haha. I've always trained from my garage, except more recently I've been doing both.
do you compete in cantabury? my younger brother did the comp there as a novice a couple months ago i think it was.
Looks like we are similar strengths and age,  will follow from here on.
good luck!

Yeah compete with cpa. First comp was in Nov 2013. I train in my garage with a training partner. Sometimes lift in his garage. Once you go garage, you can't go back

[Bigken1985]

Fri 11/3/16

Bench illegal wide paused

60x5

80x4

100x4

110x4

110x4

110x4

Negatives single rep

X120

X140

X140

X140

Seated db press

30x12

X9

Upright row

40x10

50x8

55x6

Cable preacher curl

X15

X10

X6

 

Good session. Wide bench is definitely not a strong position for me. They were pretty easy still, just not much power. The negatives were interesting. Worked on controlling the weight all the way to the bottom. On the last one I nailed it far better control. 

[Bigken1985]

14/3/16

Mon

Squat sleeves. Belt

Barx12

60x5

80x4

100x3

120x2

140x1

160x1

180x2

185x2

190x2

Front squat 

60x2x10

Farmers walk

Trap bar.3pps

4x up driveway and back no straps

 

Reasonably happy with tonight. Went with oly shoes. Upside is it took a lot of pressure off my glute/ham tie in. Downside is have not used them in ages wanted a double at 190sticking point was alive and well today

[Bigken1985]

 

 

[Bigken1985]

Tues 15/3/16

Bench paused

Barx10

60x5

80x4

100x2

120x1

130x1

140x0

135x0

120x2

120x2

Tng

100x8

60x25

Cable rows

3x20

Disappointing night on bench. Wanted to push for three plates. Think going from 130-140 was too bigger jump. Also had been raining all day and my wrist I broke as a kid was being a birch. I just need to take what's there on meet day. My best is 130 at about 4k heavier and I'm consistently hitting that now. I'm thinking 132.5-137.5 for a third attempt

 

[Bigken1985]

Thursday 18/3/16

Deadlift hook grip

60x6

100x2

140x2

180x1

200x1

220x1

230x1

235x1

Front squat

60x12

80x10

80x10

Standing leg curls

3x20

 

Super happy with deads tonight . Hook grip went really well. Lockout is stronger too. Just need to make sure I lock the knees fully. Feels like I should have 240 for a third

 

 

[Bigken1985]

Fri 18/3/16

Flat DUMBELL BENCH

10x12

20x10

30x10

35x10

40x8

45x7

50x6 (pb)

Seated ohp 

40x5x15 (controlled reps)

Face pulls

4x12

 

Nice bb/bro session tonight dumbbells were good. Nice stretch in the pecs. Hard work. Real prick to get them in position. Back was tight training too. Last night's deads caught up lol.  Three weeks out now. 93s look like it's should be competitive. I know there is three or four of us that should be close on numbers .