The journey to STRONG

[Bigken1985]

Weds 9-12-15

AM Session

Tricep cable pressdowns

5x12

One arm dumbbell preacher curls

3x12

Straight bar curl

20kg

3x20

 

Easy 20min session this morning

[Bigken1985]

Thurs 10-12-15

Deaload Deads

Sumo beltless double overhand

Started off with a 2inch deficit 

60x5   60x5

Remove defict

60x5

100x5

125x3setsx5

Felt ok. working on form, trying to push knees out and keep form clean

Fat bar barbell curls

1ppsx10

1.5pps 3x10

grip was loosing it on last set

Power clean

60kgx 10 singles

 

Powercleans were pretty agricultural, first 5 singles was not even getting into a clean. almost lost balance a few times, last 5 singles i was getting the hang of things, not bad for fist time doing them

 

[Bigken1985]

https://www.instagram.com/p/_GaVl5mDma/?taken-by=powerswole

[Bigken1985]

Fri 12-12-15

Shoulders

Seated dumbell press

10x15

20x12

30x10

35x8

40x0 (couldnt get up)

35x6

35x7

Barball upright rows

30x12

35x10

40x8

45x8

50x6

55x5

Rope facepulls

x15

x12

x12

x12

One arm cable lat raise (in front)

7.5x12

x12

Behind back

x15

 

Solid session, delts are fried. My knees especially my right which i hurt after nationals have been playing up a bit last couple of weeks. Did some research last night and it appears i have IT Band syndrome, My IT bands are tight as shit, and im too lazy to normally do shit for them. Last night i spent a good hour or more releasing them. It seems to be on the outside of the knee, and after working on them, my knees feel far better this morning   

[Bigken1985]

14/12/15

mon

Squats 

Barx10

60x5

80x5

100x5

117.5x5

add belt 

135x5

155x7 

Squats were pretty good, no sleeves. im having some issues with my right side, my right quad was tight as shit after this set, and on the vid i noticed that knee had odd wobble, not caving in just a slight wobble, i have just changed the gym around so my DL platform is more level, as how i had it before the bar kept twisting doing the sumos, so that might have contributed 

Sumo block pulls with chain

60x5

100x5

140 plus chain 

x6

x6

180 plus chain x1

This last single was heavy, felt easy, pretty dizzy afterwards. The chain i have is not something i f*ck with that often, they weigh 24kg each,  so if theuy are all deloaded thats 50kg added!

 

[Bigken1985]

15/12/15

Tues

Bench

Max effort bench

Incline close grip

barx20

40x5

60x5

80x3

100x0

90x3

95x3

97.5x1 (got 2nd one half way up lol)

80x3setsx5

Floor press full grip

60x10

80x3x10

PVC pipe bamboo bar (ghetto bamboo bar)

5kg each side plus 10kg each side on bands

x15

15kg each side on bands 

x20

x20

x20

 

Have decided to give a condulate type program a run, always wanted to and now i can give it a go, no harm it trying. 

Im having a few issues with my right side loading up more and it always seems tight

Another reason could be my workload at work, been having alot asked atm,today i started at 0530, and got called again at the end of this workout,  and its taking its toll, stress, sleep and training. nutrition been pretty average this last week too. At least ill have $$$ over christmas

 

 

[Bigken1985]

 

 

 

[jimmybro1]

On 12/15/2015 at 8:55 AM, Bigken1985 said:

https://www.instagram.com/p/_TqB0KmDoa/?taken-by=powerswole

What do your shoulders/chest feel like after using the bamboo bar? 

 

I would think its pretty taxing with all the lateral movement.  

[Bigken1985]

6 hours ago, jimmybro1 said:

What do your shoulders/chest feel like after using the bamboo bar? 

 

I would think its pretty taxing with all the lateral movement.  

Yeah the chest pump was nuts. Pretty good the next day though so I think it's pretty good for recovery as there's not a Lot of weight it more gets the blood going

[Bigken1985]

THURSDAY 17/12/15

Conventional deadlifts  No straps

531 cycle 2

week 1

60x5

100x5

142.5x5

Add belt

165x5

187.5x9. Only thought I got 7  here but looked at the video I got 9 which in  reasonably happy with. Last rep was a bit shit at the top, didnt keep my back locked in  as much as i waned just on the last rep. Weight was pretty easy though. Have strained my left lower errector though. Not bad. just annoying. Got a deep tissue massage yesterday and that side of my back was tight. 

 

STIFF LEG SUMO

100X10

120X6

 

SSB GOOD MORNING

35KG 3X15

LAT PULLDOWN ADDING WEIGHT EACH SET

X15

X15

X15

X12

BICEP CURLS 25KG CHAINS one armed

X6

X6

X6

TWO ARMED

X15

X12

 

[Bigken1985]

22/12/15

Tues

Comp squats
531 week2 cycle 2

barx8

40x5

60x5

80x5

100x3

add belt

127.5x3

add sbd sleeves

145x3

162.5x10

 

Big PB here, pretty happy they moved pretty good, left side of my back got a bit tight on the last reps and is tight again this morning, if i hadnt had felt my back there may have been one or two more left in the tank ( maybe). Fukin gassed after this set

Paused bench

barx10

40x4

60x5

80x3

87.5x3

100x3

115x3

Left the bench at the required reps, was way too gassed and had too much caffine pre workout so these did not feel the best, was hoping for 5ish but it was not going to be there today. Still a big PB is a great way to finish the year and not bad considering how many hours ive been working

 

[Bigken1985]

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

[Bigken1985]

SUN 27-12-15

Back into things, was a struggle getting out, diets been mug, have eaten so much sugar and crap, i can certainly see how people get hooked on sugar lol, will need to detox off it next few days

SSB Beltless pause squats

barx8

35x6

55x6

95x6@rpe8

115X6@9

110x6@9

Everything feels heavy as f*ck on the SSB, and i love it, go beltless, and add a pause, makes it nasty 

Close grip bench

40x6

60x6

80x6

100x6

105x6@rpe9

100x6@9

Incline bench full grip

40x6

60x8

70x8@rpe8

65x8@7

65x8@8

65x8@8

 

Going camping for new year so i thought id get back into training, otherwise it would end up being 2 weeks off, and gainz would be lost lol.  Pretty much going to start comp prep from here on in, using a auto regulated program ive used before with moderate success. approx 14 weeks out when i get back from camping

[Bigken1985]

So quick update 

Did a block pull and bench session. Pulled my back on the last set again. This time it's bad. Am camping at the holiday park at Hamber springs and the first morning when the Panadol had worn off it took me 40mins to get standing up. 

[Bigken1985]

So I jumped on some naproxen and my back has felt much better. Not good enough to squat or deadlifting of a bit. So that means Smolov JNR for bench. Love this program for bench. Just got to set the right numbers

[Bigken1985]

4/1/16 Monday 

First session of the year 

SMOLOV JNR 

WEEK 1 DAY 1

FULL GRIP BENCH

BARX12

40X6

60X6

80X6

90X6X6 ( all reps paused)

All very smooth and powerful. Sets got faster after 3rd set

LAT PULL DOWN 

15,15,12,10,8

DUMBELL FLIES 

20kg  3x10

[Bigken1985]

5/1/16
SMOLOV JNR week 1 DAY 2
Bench comp grip
Barx10
40x5.
60x5
80x5
97.5 x7 sets x5 
All sets paused again. Very smooth once again. Again after the 3/4th set the weight started to feel like absolute piss. 
STATIC HOLDS WITH HOOK GRIP
3X sets as long as possible 60kg
(Just wanting to practice hook grip without a Lot of weight)
INCLINE REAR DELT FLIES
6KG
3X15
FAT BAR CURLS
10kg each side. (Dont know what bar weighs)
3x12
REVERSE FAT BAR CURLS 
5 each side 
X12
X12
Xamrap
Sick as pump

[Bigken1985]

#781ken mclean, Tuesday at 7:02 PM

 

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[Bigken1985]

#781ken mclean, Tuesday at 7:02 PM

Thurs 7/1/16
Bench smolov jnr
barx12
40x5
60x5
80x4
100x2
105x8setsx4 
All reps paused again, pretty happy as its alot of volume to pause, felt pretty sooth though, last 2 sets were tough, but still easy peasy. Also pushed my grip out a finger, so index finder on the ring, felt pretty good
Seated row
2x50
Lat pulldown
increasing weight 20,15,12,8
incline skull crusher with empty bar (fat bar)
3x40
Interesting exercise, mean forearm pump
Tricep pressdown
3x20

Decided against squatting today, thought about it but back is not quite ready, next week should be able to get into a bit. Happy with my benching atm

 

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[Bigken1985]

 Tues 20/1/16

Been a  but slack logging. Still lifting though

BENCH 

barx10

40x6

60x6

80x6

90x4x6 @rpe 88

CLOSE GRIP 

80KG 3X8 @rpe 77

RDLs 

60x5

80x5

100x5

120x4x5

Bb rows 

603x8

 

 

 

[Bigken1985]

Fri 22/1/16

Bench 

Barx6

40x6

60x5

80x4

100x4

110x4

110x4

110x4

110x4 @RPE8

Tempo bench

80x3

80x3

80x3

70x3

70x3

70x3@RPE6

Front squat 

60kg

2x8 

Pull UPS

Bwx9

 

Starting to work into meet prep for April. Will build with volume the first 5 weeks then switch to intense stuff start peaking

[Bigken1985]

SUN 24/1/15 
Arms
Cable pressdown (bar) 3x50
S/S
Fat bar curls 3x50
Hammer curls 3x10

Blood flow restiction training ( occlusion training)
Band around upper arm
One armed cable pressdown, increasing weight each set 
x30,x30,x15,x15

Quick arm session today, goal was to push lots of blood into the muscles, the blood flow restriction stuff felt good, ive heard good things about recovery doing it, will try it with biceps next time

[Bigken1985]

Mon 25/1/15

Squats beltless sleeveless 

Barx8

40x6

60x6

80x6

100x6

120x6

140x6@RPE7

140x6@7.5

140x6@8

140x6@8

OHP

40x6

60x6@6

60x6@6

60x6@7

60x6@7

BB row

60x10

60x10

80x10

Hanging leg raise

Bw 3x10

 

Good solid session, squats were tough mis grooved a couple of reps. Had to adjust my stance  to start with as left hips been nasty. Last two sets was able to push out more and Finished the last set strong. Into prep now, about 10/11 weeks out from Canterbury champs

 

[Bigken1985]

Tues 26/1/16

Build cycle week 2 day 2

Bench pause

Barx8

40x6

60x6

80x6

100x6

100x6

100x6

100x6@rpe 8

Close grip

80x8

90x8

90x8

RDLs (hookgrip)

60x5

80x5

100x5

122.5x5

122.5x5

122.5x5

122.5x5

Seated rows

3x12

 

Good session tonight. Nothing crazy just building volume. Right perv and elbow is being a bitch. Have a feeling it's the low bar squatting. Might try going to ssb for my Monday squats to take some pressure off. I've had issues before when increasing squat frequency, do good thing I have the San

https://www.instagram.com/p/BA_lTyjmDnM/

[Bigken1985]

Thurs 28/1/16

Build cycle 

Squats

Barx5

40x3

60x3

80x3

100x3

Add belt

120x3

140x2

152.5x 5setsx3

Ohp

52.5x 6setsx3

Deadlift hook grip

60x5

100x5

140x1

160x1

170x1

Add straps

170x5

170x5

170x5

 

Good session  Tonight , squats felt on, deadlift felt rubbish and slow, I'll take what I can atm