The journey to STRONG

[Bigken1985]

FRI 2/10/15

SHOULDERS

Z PRESS IN POWER RACK

BARX15

40x10

50x6

60x5

60x5

60x5

UPRIGHT ROWS

Barx15

40×12

50×8

50×6

SEATED LATERAL RAISES

11KG 3X10

FACE PULLS

About 5 sets

Good productive session. Conditioning feels like it might be starting to come up slightly. We will see

[Bigken1985]

Tues 6/10/15

Been busy as fk with work and the wind. Getting people's power back on. Did 12 hours on Sunday. Good overtime though

BELTLESS SAFETY SQUAT

bar×12

35×8

55×7

75×5

100×20

95×10

95×10

95×10

Decided on some high volume squats tonight. Almost lost my pre workout. Have not done 20s on squats in years. The ssb made them way tougher too

SSB GOOD MORNINGS

60KG 3X10

That was enough for tonight. Only took an hour and a bit. Weight is down. Weigh in at 95.5 this afternoon

[Skeletor]

You liking the safety bar? Solid work man

[Bigken1985]

You liking the safety bar? Solid work man

Yeah I do like it. Its alot harder than regular squats. I got to 5 on the 20 rep set and thought f*ck. I find it hit the quads less and more back and hammies

[jimmybro1]

Thurs 17/9/15

I'm 30 tommorow so thought I'd do some Yolo lifting

DEADLIFT CONVENTIONAL

60×5

100×5

140×3

180×1

200×1

ADD 48KG CHAIN

X0 (GOT TO JUST ABOVE KNEE AND MISSED, THIS WAS HEAVY!. PRETTY PISSED NOW)

×1 NOSE TORK

GROUND THE SHIT OUT OF THE LOCKOUT, NOSE BUSTED BLOOD EVERYWHERE. AFTER THE REP I WAS CUNVULSING LIKE MY BODY COULDN'T HANDLE IT. RIP CNS

SSB SQUAT

55×5

75x5

95x3x8

LAT PULL DOWN

3X10

STRAIGHT ARM PULL DOWN

3X15

Wicked intensity bro. 

 

How do you find the front squat brace? Is that a getstrength one ? 

[Bigken1985]

Wicked intensity bro.

How do you find the front squat brace? Is that a getstrength one ?

Yeah its my mates one. Its a large one so it's a bit big for me. I find it digs into the groin and bites the traps too. If I had to choose between the ssb and front squat harness Id go for a ssb

[jimmybro1]

Yeah its my mates one. Its a large one so it's a bit big for me. I find it digs into the groin and bites the traps too. If I had to choose between the ssb and front squat harness Id go for a ssb

Yeah Im not a fan of it either. 

 

I prefer normal front squats as long a wrists agree.

 

Pretty sweet setup your got. Where in the south where you located again? I'm heading down south next week.  

[Bigken1985]

Yeah Im not a fan of it either.

I prefer normal front squats as long a wrists agree.

Pretty sweet setup your got. Where in the south where you located again? I'm heading down south next week.

I'm in Timaru which is about 1.5h south. Depends if you can travel with work. Maybe come through on the weekend. I'd be keen to hit a 3 lift

[jimmybro1]

I'm in Timaru which is about 1.5h south. Depends if you can travel with work. Maybe come through on the weekend. I'd be keen to hit a 3 lift

Sweet bro will let you know.

I will have a rental and fuel expenses covered just whether I get the time.

[Bigken1985]

Sweet bro will let you know.

I will have a rental and fuel expenses covered just whether I get the time.

Sweet as, give me a couple days notice I'd your thinking about it

[Bigken1985]

7/10/15
Took a sick day today. Had been out all night anyway and was shattered. Wife hates me atm, whatever. Still getting shit done
FLOOR PRESS
Bar×15
40x10
60×10
80x10
100 with reverse bands (30lbs×2)
×12
×12
×12
Everything felt heavy. I knew it would at some stage with the amount of recovery I've been getting. At work I drove over 1000km I'm less than 3 days!
MACHINE CHEST PRESS
4x15
CROSS BODY HAMMER CURLS
3X12 
20KG

Doms is pretty Nasty from legs yesterday too. Hopefully I get a break with work. They rung again tonight but I ignored it, I wasn't on call anyway

[Bigken1985]

8-10-15   Thurs

SUMO DEADLIFTS

60x6

100x5

140x3

add straps

180x1 ( sick speeed)

add belt

200x1

220x1

227.5x1 Sumo PB

140X18

 

Legs are still blazed from squats, warm ups were fast so decided to push the weight, 220 moved well. Was not happy with my form on the 500lbs. Strength is there to burn though

PENDLAYS ROWS

100X3X5

LAT PULLDOWN

3x12

[Bigken1985]

Fri 9/10/15

BENCH TNG

barx10

40x5

60x5

80x5

100×4

120×4

120×3

120×3

Pretty happy with these set. This weight is starting to be Piss. I'm handling this weight almost weekly in some way or another. Was hoping to push for a rep pb but after a big week it was not to be, pushed for 3 sets and got that volume in

UPRIGHT ROW

barx10

40x10

40x10

40x10

SEATED DB PRESS

21KGX15

×15

×12

TRICEP PRESS DOWN STRAIGHT BAR

3X12

[Bigken1985]

Mon 12/10/15

SSB SQUATS

35×10

55×5

75x5

95×5

115×3

Add belt

135×3

155×1(missed 2nd)

Add sbd sleeves

155×3

165x1

170×1 (best rep of the day)

175×0 (just missed out here)

Pretty happy with 170. This bar is a sloot. Should make squatting with the normal bar feel like Piss. Will go to straight bar next week. Mix thing up

[Bigken1985]

Tues 13/10/15
BENCH
40×10
60×5
80×5
100×5
CLOSE GRIP
100×5
100×5
100×5
100×5
100×8
Right pec is playing up again, but I have been pushing bench hard recently without much close grip. So decided just to go moderate with the weight and get the volume in. Felt alot better when I switched to close grip
FLOOR PRESS
60×10
80×8
100×4
120 plus 30lbs reverse band each side
X4
140 plus 45lb reverse band each side
X1
140x0 no bands
Basically a heavy negative lol lol

Thinking of doing some programming on my bench, more close grips, and possibly working in speed work some how

[Bigken1985]

15/10/15

Thurs

Conv deads

60×10

100×5

120×5

140×4

180×1

ADD belt

180×5

Deads felt like ass. Tweaked my lower back. Felt like 220. I guess when u push hard thats what happens. Called it early. Not worth hurting myself

REVERSE GRIP BB ROWS

60×15

80×12

80×12

80×12

PULL UPS WIDE AND UNDERHAND GRIP

BW×8

×8

×4

LAT PULL DOWN

Stack

X10

X10

X8

Back feels tight but ok. Hoping it will recover fast. Got Jimmybro coming down on Sunday so pumped for that. Will hit light bench and shoulders tommorow

[Bigken1985]

Fri 16/10/15

SPEED BENCH

Warm ups then

80x3x6-8 sets

SEATED OHP

barx10

40x10

60×10 pb I think

70x6 PB

80×2.5 PB. Never done it once even standing

90×0. Came halfway up. Next time. Just stoked to be attempting it.

BB SHRUGS

60×10

100×10

120×10

120×8

FACE PULLS X4 SETS

WRIST ROLLER X4 SETS. SICKENING PUMP

[Bigken1985]

18/10/15 SAT

Jimmybro1 came down to timaru for a lift which was awesome to catch up and hit some Sqwats, was a sickening session

Low bar squats 

Belt and sleeves

60x6

100x5

140x4

160x2

180x3

Pretty happy with squats, the heaviest ive been since july, and definitely has 1-2 left in the tank, speed was good too. Very happy also considering ive only been in flat shoes a couple months

ssb pause squats

 55x6

95x5

135x3

115x6

115x6

115x6

Standing OHP

barx10

40x10

60x8

60x7

60x6

Cable one arm tricep pressdowns

3x12

[jimmybro1]

Solid sqwats lad. Was a good train, glad hips didn't bother me to much when squatting

[Bigken1985]

Solid sqwats lad. Was a good train, glad hips didn't bother me to much when squatting

Cheers bro, was a good session. Will keep doing the band warm up now too

[Bigken1985]

MON 19/10/15

Squats on the dailee 

Bit tender from yesterday still, back is still pretty tight

Beltless high bar squats- oly shoes narrow stance

barx6

40x5

60x5

80x5

100x5

120x5

140x3

140x3

140x3

paused

120x5

RDLs 

60x12

80x12

100x15 no straps

Band standing leg curls

3x20

 

Well high bar is weak as a girl, felt shit  in oly shoes, kept getting biffed foward like i used to heaps, feels like the ssb. flats are a way better option for me with my low bar

[Bigken1985]

TUES 20/10/15

Close grip bench

 

Barx10

60x5

60x5

80x5

100x5

120x4 (halfway on 5th)

120x4 (almost got 5th, so close)

Pretty happy, the weight feels like piss, it might just be mental. it certaily felt there at about the 3rd rep on both sets. Also good considering i dont normally go close

close grip /skullcrusher superset

3x12

ez bar curls/ cable curls superset

3x15-20

[Bigken1985]

Thurs 22/10/15

Was out all night again last night with the wind again, was feeling pretty tired and beat up. Decided to take a break off deads tonight. Back has just come right so i thought id give it a bit more time

Barbell rows

barx12

60x30

60x30

60x30

Had to rest pause some of these, barely getting the reps by the last set. sick pump

 

Lat pull downs wide grip

3x20

 

Straight bar BB curls

20kg

100 total reps, multiple sets, just enough rest to carry on

 

Tricep pressdown

100 total reps, same as curls. sick pump

[Bigken1985]

Fri 23-10-15

Seated barbell press

barx12

40x12

60x12-15   Lost count, repping it like piss, Rep PB

80x3 Clean reps here, Another PB. one more than last time. shoulders getting swole

Upright rows wide grip

barx12

40x10

50x7

40x12

Face pulls

4 sets

Wrist roller under and overhand

shitload of sets up to 12.5kg. pump was real

[Bigken1985]

Mon 26/10/15
Squats
Barx10
60x5
80x5
100x5
120x4
Add belt
140x3
Add sbd sleeves
160x2
180x1
200x0

But of a wasted squat session here. Tried to see where I was on squat. From felt off iPod broke so no music, that three me a bit. On the 200 I just went down a bit slow and got no pop. Still working out this from with flat shoes too. On the plus side 180 feels like cake. Once I get some more muscle and strength built up I should be up for 205-210. Also going to get some help when i go up to help with the next meet, one of the experienced guys recons i keep looking down with my squats, and therefore my chest caves in etc, i do think this is happening