The journey to STRONG

[Bigken1985]

27/10/15

Tues 

Bench close(er) grip touch n go

barx12

40x6

60x5

80x5

100x10

120x4

125x1

130x1 (pretty smooth)

135x1 

Grinder

, spotter ever so slightly touched, ass came way up. still happy after the work beforehand. just seem to get stuck right at that transition where the triceps come in. Not counting as a pb, but its definitely there

Decline bb bench

60x10

80x10

100x10

110x6

80x14

60x15

Solid session tonight, good mix of heavy ass weight and volume/reps. also been up since 3am, had to work.

 

 

[Bigken1985]

Thurs 29/10/15

Speed deadlifts

60x5

60x5

Add doubled up 30lb bands

1ppsx5

2ppsx3

3ppsx3x8sets

These felt nice locked the last in nicely. Quite a bit of band tension on too so not easy

ONE ARM SEATED ROW

4X10

LAT PULLDOWN

100 TOTAL REPS

TRICEP PRESSDOWN X50

S/S WITH

HAMMER CURLS X50

2 ROUNDS OF SUPERSETS

[Bigken1985]

FRI 30/10/15

Seated military press

barx12

40x8

60x5

80x2

85x1

90x1 PB 

https://www.youtube.com/watch?v=CQILoEsnvL8

90x0 Ran out of steam another inch and it would have gone

Side laterals seated

3x12

Face pulls

4x12

Upright rows- light

2x12

 

Good session tonight got done in under a hour and a half, right shoulder is a bit tight but i did put up some mean weight. Only like 7-8kg off bw on the presses now. Never thought id press this much. now i want 100kg

[Bigken1985]

Mon 2/11/15

LOW BAR SQUATS

Barx10

40x5

60x5

80x10

https://instagram.com/p/9kswcGmDnL/

100x10x10 did 11 reps on the last set lost count. Got to 5 sets and had to battle. Was in outer space between sets don't know how I made it through tbh

[Bigken1985]

So it turns out a work mates brother has got on here and now guys are giving me shit for stuff ive posted up in my log lol. I guess there are plenty of non lifting faggots that lurk on this site, and when someones actually doing something i guess thats when you get haters. I actually dont find this shit funny, and while i laugh with people when they joke about this shit, to me its as real as it gets, its success and failure, its strength and weakness, its either being a bitch or being a man, its my world! 

[maccaz]

41 minutes ago, Bigken1985 said:

So it turns out a work mates brother has got on here and now guys are giving me shit for stuff ive posted up in my log lol. I guess there are plenty of non lifting faggots that lurk on this site, and when someones actually doing something i guess thats when you get haters. I actually dont find this shit funny, and while i laugh with people when they joke about this shit, to me its as real as it gets, its success and failure, its strength and weakness, its either being a bitch or being a man, its my world! 

Lame bro, who cares you're strong and doing mean every session, nothing really to give you shit about unless theyre frail insecure bitches 

[Bigken1985]

MON

 

16/11/15

So after a week off any lifting, its time to get back into it, ive gone back to 531 to give me a program to build on.

531
week 1
cycle 1 day1
SQUATS 5+

barx5

60x5

80x5

110x5

127.5x5

145x5

RDLS (STRAPS)

barx12

60x12

80x12

100x12

120x12

FRONT SQUAT 

60X6

80X6

100X6

Pretty disappointing on the squats, but it is to be expected, i have not squatted since the 10x10 two weeks ago, ive changed my form slightly too, trying too keep my chin and chest up a bit more. Maybe the jump from 80 to 110 was a bit much at 30k. so i will have to think about my warm ups a bit more. On the upside i hit some nice volume on rdls and fronts. Will take me a week or so to wind back into things

 

[Bigken1985]

Also was up at 3am on Sunday morning with work, Fonterra tanker hit a power pole, ended up working a 15.5h day. did not get home till 10pm. have not caught up on that sleep, so thats another reason squats may have sucked

[Bigken1985]

Also got a sick Viking tattoo last week. going to end up being a full sleeve

https://www.instagram.com/p/97q1ldGDgJ/?taken-by=powerswole

[Bigken1985]

tues 12/11/15
531 Bench
Cycle 1 week 1 day 2
Pause bench
barx10
40x5
60x5
work sets
80x5
90x5
102.5x7
https://www.instagram.com/p/-LWVNKmDrb/?taken-by=powerswole
6 count pause bench
80x3x5
single dumbell lying tricep extension
20x12
30x10
30x10
reverse tricep pressdown
3x12
ez bar curls
20kg 3x15

Solid session tonight, switched to my 28mm bar as my 29 is slightly bent. felt cleaner, but not easier. Happy with 7 reps considering they are paused and first bench session back

[Bigken1985]

Mon 23/11/15
531 Cycle 1 Week 2
"3+"
COMP SQUATS
BARX8
60x5
80x5
100x5
work sets
120x5
Add belt
137.5x3
155x6 
https://www.instagram.com/p/-a6-gYmDq7/?taken-by=powerswole
Sumo RDLs
60- 5x10
SSB Pause beltless squat
55x5
75x6
95x6
95x6

Pretty awesome session o with the squats, getting my set up down with the flat shoes now, my low bar really looked nice tonight, even when the reps got tougher i held my form

[Bigken1985]

531 Week 2
Cycle 1
Bench tng
barx10
40x6
60x5
85x3
97.5x3
110x8
I have done 107.5x10 before so this is pretty close to my best
Close grip bench
60x10
80x10
80x10
seated rows
x25
x20
stackx20
stackx20
stackx20
One arm tricep pressdown
3x15

Solid session overall, would have liked another rep on bench, last one was tough, but not the hardest ever

[Bigken1985]

https://www.youtube.com/watch?v=oaxNOC_JX8I

[Bigken1985]

Thurs 26-11-15

531

cycle 1 week 2

3+ week

Deadlifts sumo

60x5

60x5

80x5

100x3

straps

140x3

147.5x3

belt

167.5x3

187.5x8

Pendlay rows

60x6

100x3x6

lat pulldowns

3x15

One arm preacher curl

6x12

11x10

16kgx3x8

 

Solid workout, had a slight twinge in my neck so played it safe on deads, probably 2 in the tank. also my knees been a bit dodge since squats on monday

 

[jimmybro1]

4 hours ago, Bigken1985 said:

Thurs 26-11-15

531

cycle 1 week 2

3+ week

Deadlifts sumo

60x5

60x5

80x5

100x3

straps

140x3

147.5x3

belt

167.5x3

187.5x8

Pendlay rows

60x6

100x3x6

lat pulldowns

3x15

One arm preacher curl

6x12

11x10

16kgx3x8

 

Solid workout, had a slight twinge in my neck so played it safe on deads, probably 2 in the tank. also my knees been a bit dodge since squats on monday

 

You normal pull conventional ? 

 

Thats some good volume of sumo! How does it compare with you conventional? 

[Bigken1985]

7 hours ago, jimmybro1 said:

You normal pull conventional ? 

 

Thats some good volume of sumo! How does it compare with you conventional? 

It's not too bad, I've pulled 500lbs sumo. And my best conventional is 190x10 and I definitely had more reps here. All though I'm no Dan green and my form is more wide conventional 

[Bigken1985]

27/11/15

Fri

Shoulders

Incline Close grip bench

barx10

40x8

60x8

80x3x8 (man these were hard as shit)

Upright rows

barx8

30x4x12

Seated dumbell press

21kg

3x15

Seated rear delt raise

6kg  3x15

 

Solid high volume shoulder session tonight, inclines were hard and i found myself pushing real hard on the final reps, ssame with the db press. Off to christchurch on sunday to help out with the raw cup

 

[Bigken1985]

30-11-15MON

squats 531 week 3 cycle 1

531 week

Comp squats

barx10

60x5

80x5

100x5

add belt

127.5x5

add sbd sleeves

145x3

162.5x7 (Matches PB at a lighter BW)

Dumbell rdls

20kg 3x20

 

Left it on a high not tonight, very happy with my form. knee was average but no pain. This felt light and the reps were flying. Could have easily gone 2 more i think. Still trying to leave something in the tank, With no shitty reps allowed!

https://www.instagram.com/p/-sz2lbGDpS/?taken-by=powerswole

[Bigken1985]

Tues 1/12/15

Cycle 1 week 3

Bench

barx10         40x5           60x5          80x5

work sets

90x5

102.5x3

115x6

Joker sets

Pause bench

120x1

125x0

 

Average kind of session today, finished late with work, and by the time i had cleaned up and eaten something it was 7.30. was sitting on the couch and it would have been oh so easy to miss it tonight. SOmething felt off on bench tonight too. dont know if its the change to the 28mm bar. also right shoulder and elbow was bugging me. also find it easier on the shoulders with a lift off. was lone wolfing tonight. I found a similar thing when i ran 531 last time. bench starts to suck. squats and deads it works a treat. I may go back to some bro benching after this next deload.

[Bigken1985]

Thurs 3/12/15

deads

531 week 3 cycle 1

Conventional deads

60x5

60x5

100x5

add straps

140x3

work sets

157.5x5

add belt

177.5x3

200x1 

at this point i was about to spew my pre workout up as i had eaten and had to loosen my belt, took about a minute and jumped back in

200x5 

All of these conventional felt way too slow for my liking, last one was grindy as hell. 

Sumo

200x4

This was way easier than expected, no warm ups in sumo just straight into them, so yeah my shitty sumos are now stronger lol

Fat bar bent over rows

1PPS 4x12  1x20

https://www.instagram.com/powerswole/

[Bigken1985]

Fri 4/12/15

Shoulders

SEATED BARBELL PRESS

Barx12

40x10

60x10

80x4

85x1.5

SEATED DUMBELL PRESS 

30x10

30x10

30x11

FACEPULLS ROPE

3X10

LYING BENCH ONE ARM LAT RAISE (INCLINE BENCH)

3X8

SEATED LAT RAISE

11KG 

X12

X12

X20

 

Solid volume shoulders tonight, could have done better with the BARBELL but have not done them in a few weeks this heavy

[Bigken1985]

Mon 7-12-15

Mini bicep session (AM)

Barbell curls

2x15

One arm cable curls

multiple rep ranges and sets

Seated hammer curls

3x25

1x30

Wife has started lifting in the mornings before work, good chance to get some extra work in pre breakfast

[Bigken1985]

Mon 7/12/15

PM Session

Deload Squats

SSB pause Squats

barx10

55x5

75x5

100x3x5

These felt tough, the SSB always does, focus was speed. Made sure the bar was leaping off my back at the top of each rep, if not its too slow. Takes me a bit to accelerate out of the hole but lockout is very fast

SUMO Deads

60x5

60x5

100x5

140x5setsx3

Bit of a tech session on these tonight, not super hard, just think I was a bit taxed from the ssb. also trying to get used to alternate grip on sumos. I do find the sumo pretty hard on my knees, will work mobility and probably just need to do them more

Leg extn

x20/20/20/20/50

 

Will probably start pulling twice a week now as I want to get better at the sumo

 

[Bigken1985]

https://youtu.be/g23fYjffxgU

[Bigken1985]

Tues 8/12/15

BENCH close grip touch and go

Barx10

40x5

60x5

80x5

100x10

120x3

120x3

100x8

80x14

SLOW NEGATIVES 

100x2 (lol)

80x6 

Drop set into normal reps

60x around 10

At this point I couldn't even lockout 60. Triceps were done

DUMBELL FLIES

20X12

20X12

20X12

DUMBELL PULL OVER

20X10

25X10

30X10

 

Supposed to be deloading this week but I'm just going to deload squats and dreads. Bench feels best when I push reasonably hard and do a Lot of volume. Current bench program is currently "kens bro benching 101"

Close grip feels a Lot better and the shoulder feels better so I might stick with it for a while