Massing up for Nationals

[Bigken1985]

12/7/16 tues

Bench paused

Barx10

40x6

60x5

80x4

100x3

120x3 setsx2

Low incline

100 3x6

Banded bench rows

Lotsa  bands 

X3x12

X20

 

Cns feeling a little baked tonight so just some easier work. 120 felt heavy, not even sure I had triples in me so left it at doubles. Moved on. 

Tried rows with bands on the bench. Full bench set up just rowing the bar off bands. Felt great in the rear delta and lats. No stress on lower back either. Will keep hitting these up

 

[Bigken1985]

. 4 weeks out.

Mon 18/7/16

comp squat

barx10

60x6

80x4

100x3

120x3

add belt

140x3

add sleeves

160x3

180x5 (Lifetime rep PB)

Front squat

 60x5

80x3

100x3

120x1

130x1

135x1

One leg KB good mornings

8kg 3x15

 

Real happy with tonight's squats, felt way better than last session. I think ive done 4 with 180 before but 5 is the most ive done, felt like i had one or two left in the tank too

[Bigken1985]

 

[Bigken1985]

Weds 20/7/16

bench paused

barx10

40x6

60x5

80x4

100x3

110x1

120x3

125x2

120x3

Seated barbel press

barx10

40x10

60x12

70x5

80x1

60x10

extra close grip, almost jm press

60x10

80x10

100x5

 

OK session, not totally happy with where my bench is at. has been harder since i got this new bar, no excuse though. Need more shoulder work which i find helps my bench. The top sets tonight were pretty hard, last tripple was a grind, but kept it moving. Happy i paused them all though. an improvement on last  session

[Bigken1985]

Thurs 21/7/16

Rack pulls just above knees, straps and belt

60x10

80x5

100x5

120x3

140x3

180x3

200x3

220x3

230x3

240x6

250x3

260x3

270x3

275x3

280x2

Lat pulldowns reverse and wide super set

 

seated dumbell curl

 3x15

 

Wow, that was heavy, rack was set  for lockout, but thats where i miss. Under no illusions, no where near getting this off the floor, but felt good regardless to nail it, never held 280, or anywhere near it. I think Rack pulls are a great back builder too

 

[Bigken1985]

Fri 22/7/16

Lat pull downs wide grip, better handle

3-4x10-12

Barbell rows

60x10

80x10

100x10

drop set

80x10

60x12

Seated rows

x12

x8

x6

Face pulls 

 3x10

stiff arm pull downs

3x10

 

[Bigken1985]

26/7/16

Comp squat

barx12

40x5

60x3

80x3

100x3

add belt

120x3

140x2

sleeves

160x1

180x1

185x2

190x3 (PB)

Front squat

60x5

80x3

100x2

120x1

130x1

132.5x1 (high as f)

 

Good session tonight, squat is feeling on atm. Squatting once a week seems to be working out atm. Last two reps at 190 were just there with depth. Should def go over 200 at nationals, Shits getting real now, looked at my class and its stacked, holding nothing back this time. all in

[Bigken1985]

Tues 26/7/16

Bench paused

barx10/10

40x6

60x5

80x4

100x2

110x1

120x1

125x1

130x0

Lat raise 3x30

tricep pressdowns 4x20

fat bar reverse curl 3x50

 

Worst day in the gym in a long time. A few rookie mistakes. Finished work later than normal, had to sort kids out as wife is away, by the time i got out there i was lacking fire. Tried oly shoes on bench again. they sucked. will stay in flats. switched back on last two sets which was kinda dumb. Pec was being a bitch tonight. and arm. Pretty sure its from squats yesterday, i do find it gets better when i switch to the ssb. too much low bar it gets agro. feels like i loose alot of power in the bench. Squats and deads going great, bench not so much

[Bigken1985]

Thurs 29/7/16

Deadlifts hook grip

60x5

80x3

100x3

140x2

180x1

200x1

210x1

220x1

230x2

dead start beltless zercher squats

barx5

60x5

100x1

120x1

140x1

 

Pretty good session, the 230 did not move as fast as i wanted, happy to get two. Hook grip was rough tonight, Gunning for 240 come comp time. that has been a goal for a long time now. Also bw is sittting nicely around 94, and im feeling pretty good ie, no injurys atm

[Bigken1985]

 

[jimmybro1]

2 hours ago, Bigken1985 said:

 

Sickening lad! Hook grip looking good too

[Bigken1985]

12 hours ago, jimmybro1 said:

Sickening lad! Hook grip looking good too

Cheers boss, it was pretty sore last night. def feel the thumbs the next day. 

[Bigken1985]

Fri 29/7/16

Bench close grip paused

barx10

40x6

60x5

80x5

100x3

110x1

120x6 sets x2

Upright barbell row

40x8

50x6

60x6

60x7 (loosey goosey, no fucks given)

Seated laterals

11kg 4x15

 

Good session tonight, went with close grip, took ALOT of pressure off my pec. harder on the delts and triceps. got a good chest pump even. I have had to bring my grip in before and it helps my pec out, and tbh there is bugger all poundage in it. think i hit the same closer grip as full grip. I may bring the grip in for now. One issue i am having is my concrete floor where i plant my feet on bench has gone all smooth and so leg drive is now a issue. My mate gonna run over the concrete with a grinder, should sort it out

[Bigken1985]

Farmers walks trap bar up to 4pps.

My driveway is sloped and coming back up with 4plates snapped my shut up. Hyper extended left knee I think. It hurts but it's just achey. Can squat down pain free still. Weight was too heavy. Sometimes you hit your limits

[Realtalk]

why the f*ck are you doing farmers walk few weeks out from nzpf nationals bro? lol 

[Bigken1985]

13 minutes ago, Realtalk said:

why the f*ck are you doing farmers walk few weeks out from nzpf nationals bro? lol 

Cardio?

[Bigken1985]

14 minutes ago, Realtalk said:

why the f*ck are you doing farmers walk few weeks out from nzpf nationals bro? lol 

Little bit dumb. Realise that haha

[Realtalk]

Too much weight man that's like 180ish kg. risk v reward bro. Half that weight would almost certainly yield the same results as far as conditioning goes with a much lower chance of hurting yourself. 

 

Also you have trouble with grip on deadlifts I think you say. This won't help it this close to imo. Will just fatigue your grip considering you are probably pulling heavy weights now and this is assuming you aren't using straps on the farmers carry.

 

you need to kill nats brother man!

[Bigken1985]

2 minutes ago, Realtalk said:

Too much weight man that's like 180ish kg. risk v reward bro. Half that weight would almost certainly yield the same results as far as conditioning goes with a much lower chance of hurting yourself. 

Yeah i was only going to got to two or three. Guess sometimes u need a wake up call with shit like that. Knee feels pretty good tbh . May have dodged a bullett 

[Bigken1985]

20 hours ago, Realtalk said:

Too much weight man that's like 180ish kg. risk v reward bro. Half that weight would almost certainly yield the same results as far as conditioning goes with a much lower chance of hurting yourself. 

 

Also you have trouble with grip on deadlifts I think you say. This won't help it this close to imo. Will just fatigue your grip considering you are probably pulling heavy weights now and this is assuming you aren't using straps on the farmers carry.

 

you need to kill nats brother man!

Oh I'm gonna kill it don't worry. I've iron out my hook grip now. Seems using tape on my thumbs last meet was and big booboo. Woke up this morning and knee is fine. Both hips took about bit of an hammering but just sore not injured. Just under 3 weeks out. 

[Monarchking]

You can wear tape on your finger?

[Bigken1985]

34 minutes ago, Monarchking said:

You can wear tape on your finger?

Thumbs. Two layer of athletic tape on the thumbs  for ipf. I tried it in comp when my mate said it was great. Only problem was it slipped off and tore a callous open

[Realtalk]

Shot man!

[Monarchking]

2 hours ago, Bigken1985 said:

Thumbs. Two layer of athletic tape on the thumbs  for ipf. I tried it in comp when my mate said it was great. Only problem was it slipped off and tore a callous open

Interesting

[Bigken1985]

Mon 1/8/16

Comp squat

Bar 10

60x5

80x3

100x3

Belt

120x3

140x2

Sleeves

160x1

180x1

190x1

203.5 fail

203x1 pb

 

Super happy to get this tonight. The miss was about to f*ck the whole session. But I got the form right and drove through that sticking point. Depth was there I think but not much deeper than needed. Might need another half inch on the day. Always look high from the front tho