The journey to STRONG

[Bigken1985]

Mon 21/3/16

Squats  belt and sbds 

Barx8

60x5

80x3

100x3

Add belt

120x3

Add sleeves

140x2

160x1

180x2

185x2

Walking lunges

3x15 each side 10kg each arm

 

Middle of the road night tonight. Back in flat shoes. Depth and decent speed is back and flute feels pretty good. Got forward on the first rep on each of the doubles. Ground them out no problem though. Just annoying to have my form off. Left it there tonight. Walking lunges were hard as shit . Feel like they work my flutes and are good for my imbalances 

[Bigken1985]

Tues 22/3/16

Bench

Barx10

60x5

80x3

100x2

120x1

125x2

130x2 

Cable rows

4x25

One arm tri cable extension 

5x20

Seated DUMBELL curl

3x16

 

Super happy with bench tonight. Big pb . Never hit 130 for a double. Butt was close to being up n second rep. Reps were semi paused 

 

 

 

[Bigken1985]

Thurs 24/3/16

Deads

60x5

60x5

100x3

140x2

180x1

200x1

210x1

210x1

Rdls 

100x3x12

 

Pretty average night. Bound to happen after a big pull and bench in the past week. That's kind of what I'm after. Overreaching, flute and back felt pretty shirty, was going to go heavier but na, not there tonight. Also flying up north for my brothers wedding this weekend so a bit pre occupied too

[Bigken1985]

  Mon 28/3/16

Squat sleeves and belt

Barx12

60x5

80x3

100x3

120x3

140x2

160x1

180x1

180x1

Farmers walks 

3pps

3.5pps

Leg exn 

4sets 

 

Mixed bag tonight. Been away this weekend at my brothers wedding.  So drinks sat night and not lots of sleep. On the second single I tightened my belt in a notch  on my belt and it felt smoother as the weight loss has loosened it up. Leverages have probably changed also

[Bigken1985]

29/3/16 ties

Bench controlled tng 

Barx20

60x5

80x4

100x3

120x6 ( rep pb)

Close grip

100x8

80x12

60x17

Incline row dbs 

3x30

Ez bar curl 

20/20/30

 

Really happy with my benching today

Was pretty lopsided but weight felt like piss. Pushing upper body intensity a closer this comp. See how it works out

[Bigken1985]

 

[Bigken1985]

 Thurs 31/3/16

Went to commercial gym this morning as off work. 

10 mins cardio

Fluffed around with some deads try hook grip on fatter bar. Only went to 140ish. No chalk so was gay

Then did some rolling 

Did a heap of abduction and adduction machine. 

Realised that these muscles are shit and weak. was burning with hardly any weight on. Will try and do something for fluted abductors etc every day. Kind of sucks this close to comp to realise this but it is what it is. Back is pretty tight too. Got a deep tissue done yesterday and doing spa and sauna. Need to be as healthy as possible come meet day. I don't think anymore heavy lower body stuff will help

[Bigken1985]

Thursday 31/3/16

Reverse hyper 3x15

Squat sleeves and belt 

Barx12

Barx12

60x3

80x1

100x1

120x1

140x1

160x1

175x1

180x1

Setting opener tonight. Knee was giving shit. Think it's been tracking wrong as I pulled my stance and toes in and it felt a Lot better and the weight move nice and fast. Time to heal up!

 

 

 

[Bigken1985]

Sun 3/4/16

Bench paused

Barx12

40x5

60x5

80x3

100x2

120x1

125x1

125x1

125x1

Close grip

95x8

95x10

 

Working out how opener will feel for next weekend.second single at 125 was a bit sticky but that's because I let my air go. No probemo with any tho. No doubts. Had a lifter come over from down south. Was good to catch up and get some info for my squat.  Will open at 125 if things go well. I want 130 on second. Only got a kilo of bw to get off sitting at 94. Knee / quad is tight and wound up. Fully deloading now. Hopefully it comes right with a weeks rest. The Sun's still shinning and I'm not quitting 

 

[jimmybro1]

18 hours ago, Bigken1985 said:

Sun 3/4/16

Bench paused

Barx12

40x5

60x5

80x3

100x2

120x1

125x1

125x1

125x1

Close grip

95x8

95x10

 

Working out how opener will feel for next weekend.second single at 125 was a bit sticky but that's because I let my air go. No probemo with any tho. No doubts. Had a lifter come over from down south. Was good to catch up and get some info for my squat.  Will open at 125 if things go well. I want 130 on second. Only got a kilo of bw to get off sitting at 94. Knee / quad is tight and wound up. Fully deloading now. Hopefully it comes right with a weeks rest. The Sun's still shinning and I'm not quitting 

 

Whats openers bro? 180/125/? 

 

Lost much strength/energy coming down to the 93s? I don't think I could do that haha 

 

Doing nationals? 

[Bigken1985]

3 hours ago, jimmybro1 said:

Whats openers bro? 180/125/? 

 

Lost much strength/energy coming down to the 93s? I don't think I could do that haha 

 

Doing nationals? 

Yeah squats will depend on how my knee is feeling. But in the 180 range give or take. Bench 122.5-125 will take 130 on second.  Deadlift 215-225. Dropping weight has been ok I've just rated normal portions for my meals. Have not noticed anything on bench. Deads pretty good too. Squats belt went loose and lost some leverage but not too much strength. Yeah doing nationals and a bench comp in timaru in May also

[Bigken1985]

Working to make weight. Had to do a water load have cut water now. Should be God to go although I've got a nasty headache after cutting water. Light dinner tonight then 8am weigh in 

[maccaz]

Shit 2hr weigh in must be tough. What were you walking around at and how much do you need to be ? 

[Bigken1985]

1 hour ago, maccaz said:

Shit 2hr weigh in must be tough. What were you walking around at and how much do you need to be ? 

I was 95 earlier in the day. Dropped heaps of water now tho and only 500g over. Trick is to get within a kilo or two without a water cut. More than that and your buggered. I'd say by morning I'll be well under hopefully have some room for some breakfast. Definitely feel it even being a small amount. I still are a decent dinner too

[Realtalk]

Water cutting night before no good for 2 hour weigh bro you in a dehydrated state all night then you only have 2 hours to recover. Unless you're using IV method then you can't rehydrate in 2 hours. You would been better to load water then drop water intake moderately meaning you could still be drinking now and get up early cut water and have hot baths with shit load Epsom salts and sweat the water out then go weigh in that way you are dehydrated for a shorter duration having less effect on performance. Assuming of course you have access to bath. Anyway let us know how you go. Is there a live stream for this one?

[harrybarry]

Good luck bro. You got it. You can improve your total. Especially with bench

 

[Bigken1985]

2 hours ago, Realtalk said:

Water cutting night before no good for 2 hour weigh bro you in a dehydrated state all night then you only have 2 hours to recover. Unless you're using IV method then you can't rehydrate in 2 hours. You would been better to load water then drop water intake moderately meaning you could still be drinking now and get up early cut water and have hot baths with shit load Epsom salts and sweat the water out then go weigh in that way you are dehydrated for a shorter duration having less effect on performance. Assuming of course you have access to bath. Anyway let us know how you go. Is there a live stream for this one?

I left my water in for quite a while cut it at about 5pm. As soon as I weighbin I'm slamming a coconut water with salt I nicked from Wendies mixed into it. Banana. Cutting for 2hr weigh ins is a art. I know a Lot of boys cut a fair bit fairly successful. Not cramping up seems to be the issue Jak Tan had full body cramps at Aucklands after cutting to 74s

[teamfatboy]

Best of luck, ken. Grab some bananas (or gastrolyte electrolyte from a chemist) to help rehydrate after weigh-in.

[Bigken1985]

Thanks for the support guys. 

Here's how things went today. 

Got to the gym nice and early. Weighed in at 91.4. still a bit concerned with my knee / hammie

Warming up squats felt ok until my final warm up where I got thrown forward on my toes a bit. Originally had opener set at 180. Dropped it 5k to 175.  Good call it was a bit of a grinder. Second attempt 182.5. Smoked it. Solid depth and super fast.

Third attempt 197.5 too deep. Got buried. Tbh confidence was off on squats and the weight cut affected them the most

Bench

Opener 122.5 good rep easy enough 

Second 127.5 missed. Was a technical issue. Let my chest drop and couldn't lock it out. Knew I could get this 

Third 127.5 good lift! Set it up and drove the triceps into it. Locked out. Three whites. Personally this was the lift of my day. To miss a lift then comeback was awesome 

Deads

Opened real light 210 easy af

Second 227.5 no problem 

Third 232.5 done!

All deads done hook grip. Lockout feels way better with hook.

Overall I'm happy. At this bw squat and bench are bw pbs from memory. Lots of people are changing weight classes atm. Can't be left behind. Max muscle at a low bf Needs to be the goal. Totalled 542.5 @91.4

 

[Bigken1985]

 

[Bigken1985]

 

[Bigken1985]

 

[Bigken1985]

 

[Bigken1985]

 

[Realtalk]

Nice man! Well done