Massing up for Nationals

[Bigken1985]

Thurs 16/6/16

Bench slingshot session

Raw

Barx12

40x5

60x5

80x5

100x3

110x1 paused

120x1 paused

Add slingshot 

130x3

130.5x3

133x3

100x15

Incline barbell press

60x5

80x6

90x5 pb

90x4

Barbell row

60x10

100x5

120x5

Lat pull down 

3x15

Dumbbell lat raise

10kg 3x12

Cable preacher curl

One strip set

 

Good session today, got alot of work in. Pb on inclines. Only got 4 last week and it felt ok, would have pushed but has no spotter at that point. Slingshot work felt good, used my fractionals to add a little bit each set. Was good as got the reps I wanted and it did not feel like I had really added any weight. 

 

[HarryB]

I particularly like the background music. I do my best work in the gym with "hungry eyes" playing in the background. It's great the gym let's you play your own music when you're training :) 

[Bigken1985]

19 minutes ago, HarryB said:

I particularly like the background music. I do my best work in the gym with "hungry eyes" playing in the background. It's great the gym let's you play your own music when you're training :) 

Lol, for sure. They have a TV with u tubes on it, had kia greene playing, got them to chuck BGs training total video on. totally sick

[Bigken1985]

17/6/16

Deadlifts sumo beltless hookgrip

60x5

85x5

105x5

125x3

167.5x3

187.5x3

200x1

straps

200x1

Lying one leg leg curl

few sets x12 each side

Horizontal rack raise

 bwx10

10kg bar on neck

3x10

 

Pretty disappointing session on the deaddys. hips are fucked could not get into position very well, weight kept drifting forward off the floor, am thinking of giving the homo reps a break, and just going back to exclusively conventional, have not really seen the carry over to my normal stance that is supposed to happen. its gay anyway and my hips are too beat up from it

[Bigken1985]

20/6/16 MON

Bench

barx10

45x5

60x5

70x3

87.5x5

100x3

110.5kg  x7.75 lol

116.5x1 paused

122x1 paused

128x1 paused

Machine press neutral grip

 Heap of sets x15-20 reps, good pump

Lat pulldown 

 3x15

Pec dec

3x15

 Machine row

 3x20

 

This was cool, almost hit a pb on the AMRAP, just not quite lol. The singles surprised me, flew up like butter,  felt like there was alot more in the tank, left it there though, playing around with micro loading on the bench, normally would be 127.5. but today 128. dat 500g gain. all make a difference tho. Bench is feeling spectacular atm. Machines on assistance work to keep things quick and also because ipf worlds was on the tv at gym and i wanted to see

 

[Bigken1985]

21/6/16 Tues

Deadlift

60x5

85x5

105x5

125x3

157.5x5

180x3

200x6 tng

200x5 yng

Sumo SLDL

 100x3x10

Back raise

bw x3x15

 

Reasonable session was going to go heavier, but fgt gym owner comes up to be before the first set of 200 and tells me im going to break the floor, ffs this place has been like this for years, snd of course the new owners go and buy cardio gear before anything else, then tells me the chalk make too much mess, then the other owner comes over like a pittbull cause he finds out i was using the chalk. tells me off like the fuckwitt he really is. trys to make conversation after that.  what i dick, trys to ask me if i could use gloves? dumb thing is you could use chalk at a shitty gym like snap and no one would give a f*ck. So told him id do tng, but it ended up making heaps of noise anway. could have got way more reps, but my tng rounds me a bit as i cant get hips down and ends up being a very high hipped pull. So just played it safe, no real grind. estimate i could have gone for 8 if i really had have pushed. Only training here really cause its cold af atm anyway

 

[Monarchking]

It does annoy me when I go to the gym and see other peoples mess they leave with the chalk. Like seriously, we get it, you used chalk here...Rub your hands over your bag or something, no need for such mess haha 

[Bigken1985]

10 minutes ago, Monarchking said:

It does annoy me when I go to the gym and see other peoples mess they leave with the chalk. Like seriously, we get it, you used chalk here...Rub your hands over your bag or something, no need for such mess haha 

Thats exactly what i do, ive got a big zippie  bag and i try not to throw it everywhere, thats for the shed gym lol. Im pretty sure i copped the shit for someone elses mess 

[HarryB]

Can someone please explain this? I understand chalk and I understand a 12k db. I don't understand them both at the same time... 

[Bigken1985]

10 minutes ago, HarryB said:

Can someone please explain this? I understand chalk and I understand a 12k db. I don't understand them both at the same time... 

That is a bit much, people can just be pussies tho. f*ck it need to open my own gym. no one will come tho. slipkont and a cloud of chalk and blood isint really a gen pop thing

[HarryB]

3 minutes ago, Bigken1985 said:

That is a bit much, people can just be pussies tho. f*ck it need to open my own gym. no one will come tho. slipkont and a cloud of chalk and blood isint really a gen pop thing

 

Actually it'd probably be full of guys who like to think they're hardcore. I mean what you're describing, pretty much sounds like a crossfit box hahaha

[Bigken1985]

13 minutes ago, HarryB said:

 

Actually it'd probably be full of guys who like to think they're hardcore. I mean what you're describing, pretty much sounds like a crossfit box hahaha

lol, probably right.n  tbh it would be all good if the gyms were closer to the house or get strength, miada atc. prob never ever happen tho. rather have a gym like that than a fkn stringer fest like at snap or other gyms

[Monarchking]

I do admit leaving chalk on the barbell ?

[Bigken1985]

Thurs 23/6/16

Bench paused

barx15

60x5

80x5

100x3

120x1 long pause

120x1 long pause

120x1 long pause

Slingshot bench

130x1

135x1

140x1

Standing ohp

60x3x8

Lying db tricep extension

2x50

 plate curls

2x60

rear delt flies

 4kg 3x20  short rest

 

Trained back at home tonight, was good. Bit different unracking as my j hooks are a bit deeper, might take them into work and shave a couple of mill off. Seemed to have gained some tricep strength, the ohp is a volume pb im pretty sure, and the lockout felt pretty strong. the high rep arm work im doing seems to be paying off along with the slingshot. Def notice a big difference in joint/ bicep elbow pain. i pretty much have none atm. and thats due to arm work i believe

 

[Bigken1985]

Fri 24/6/16

Pretty tired today. ain't nuthin but to do it

Squats beltless sleeveless 

Barx15

40x5

70x5

85x5

105x3

125x5

145x3

162.5x1  rpe x100000000000000

Beltless pause squat extra long pause

100x1

100x1

100x1

Dumbbell lunges 

2x15 each side

 

Hard session with squats. Heaviest I've been beltless. So beltless pb. Wasn't pretty. Had to fight. Cut it slightly high. Came up though, back was still cooked from Tuesday. Posterior and core gains hopefully coming . Also new bar is a totally  different feel. A lot stiffer so there is no whip or bounce off the bottom of anything. Seems to feel heavierthan other one

https://www.instagram.com/p/BHB3djdDpDC/

[Bigken1985]

Mon 27/6/16

Bench tng

barx15

47.5x5

60x5

72.5x3

78.5x5

90x5

103x11 ( rep pb)

Incline db bench

15x10

26x15/12/15

Incline db flie

6k 3x30 (squeezing chest at top)

One arm cable row

3-4x15

one arm cable tricep extension

2x12

1x25

 

Good session, bench is feeling super solid atm, new bar is way more stable and looking at it on video looks easier than it felt. Building up atm, trying not to grinding the shit out of stuff atm, will time my run into nationals, will be time to go soon enough

 

[Bigken1985]

tues 28/6/16

Deadlift hook beltless

60x5

85x5

110x5

130x3

142.5x5

165x5

185x5

Barbell row 

60kg 3x20

reverse curl

empty bar

5x20

 

Ok session tonight, finished work late, wifes in Oamaru for a course couple days a week so have to sort the kids out before i train. Pretty unmotivated tonight, got in what i had to, lower back a little tight and got a knot in neck, too much driving and sitting, played it pretty safe, not wanting to hurt anything. too close for nationals for that. Hitting a bit of ot at work too atm with the off season work with fonterra etc

[Bigken1985]

1/7/16

Squats

barx10

60x5

72.5x5

90x5

110x3

add belt

135x5

152.5x7 (amrap)

160x1 

add wraps

180x1

190x1

200x1

 

Lots of fatuige outside of the gym atm. call outs and overtime,  only had 4 hours sleep night before. Happy with these though. wanted more on the amrap but ill take it. New bar is alot stiffer, so not able to get the bounce out of the hole from the whip. this should help come comp time. Wraps hurt like ass. happy to get 200k up.  

 

[Bigken1985]

 

[Bigken1985]

Fri 1/7/16

Standing OHP

Barx12

30x5

37.5x5

45x3

47.5x5

57.5x5

62.5x8 (amrap)

40x3x15 (hard)

 

Lat pull down

3x15

Lateral db raise 

11kg 3x12

Incline seated db curls

3x12

Incline db tricep extensions 

11kg 20/20/25

 

Low key session tonight. Normally do a second bench but went with ohp. Nothing too massive. Almost cbf doing this tonight. Always feel better when I do

 

 

[Bigken1985]

Mon 4/7/16

Squats belt only

 barx10

72.5x5

90x5

110x3

125x3

145x3

162.5x3

171x3

Front squat no belt

60x5

80x5

80x5

80x5

80x5

80x10

Barbell rear leg elvated split squat

40x3x6

 

Preet happy with squats, top sets felt heavy, but felt like i could heve two more if i went balls out. depth was higher than where im normally at, but that makes my depth good cause i normally squat so deep lol

 

[Bigken1985]

tues 5/7/16

Bench tng

barx10

47.5x5

60x5

72.5x3

85x3

97.5x3

110x8 (missed 9th) Matches rep PB

110x8 . wtf. suprise volume PB

machine chest press 3x30

s/s

stiff arm pulldown 3x12

 

JM press/ skull crusher 

20kg 3x25

 

Dont know what happened on that second set tonight, pulled that one out of no where, on first set went for a 9th and just ran out of gas, thought id only get 6 on next set, but it felt better than the first, maybe primed cns or some shit

second set on vid

 

[Bigken1985]

8/7/16 Friday

Branch tng 

Barx10

40x6

60x5

80x4

100x3

120x2

125x1

130x1

132.5x1

135x0.8 (barely missed out. Has stopped. Thought I had it spotter grabbed, close

135x0 (gay)

Add slander

135x1

140x1

145x1

Reverse grip bench

100x4

80x10

60x15 plus 5 normal grip 

Db flies

3x15

 

Had the bro around to bench tonight. Pushed things pretty hard. So so close to 135. Got to test the boundary sometimes and faliure is part of the game. Confident ill have this tng in a couple more weeks. Was not as if I had no business going near this another inch and I would have locked it

 

[Bigken1985]

9/7/16

Deadlifts, belt hook grip

60x5

85x5

110x5

130x3

150x3

175x3

195x3

207.5x3

Barbell rows

60x5

80x5

100x5

120x3x5

100x8

 

Sat night training, getting it done, two top sets felt pretty fast, need to drive into the lockout harder, but other than that def left a couple in the tank, hook grip is feeling good again. chest is sore af from the benching on friday. Weight goes up next week, building things. The rows tonight were just heavy weight, form was i dont give a shit, just as heavy as i could go

 

[Bigken1985]

Mon 11/7/16

Squat  sleeves belt

 Barx10

60x5

72.5x5

90x5

110x3

135x3

152.5x1

170x1

180x1

190x1

200x1

205x*****

 

PB attempt tonight. Pushed things, upper back folded on 205 not too disappointed. Just pitched forward. Everything felt real good on ealout and on the back. Just a weakness got exposed tonight. Need a stronger back