Big_BK Training and Competition Log

Today was good until i got done with shoulders. My stomach is acting up again, i don’t know if i reopened the tear in had in there before or the hernia but it is doing the same shit it was before when i happened the first time. I’m religiously taking my priolsec now and praying it fixes it. I’m burning what little fat i had and losing some weight from the lack of eating, not what i want to be happening, if i can actually start eating like i used to be able to i can get to 230 in absolutely no time but this stomach thing is keeping me stuck around 210lbs.

Seated DB Shoulder Press -

50lbs x10
70lbs x8
80lbs x8
90lbs x6
100lbs x5 with a spotter, little help given

BB Tricep extensions -

105lbs x5 seated, x5 standing
125lbs x5 standing
145lbs x3 no idea what the hell happened, i lost all my strength, could not tighten my core and my stomach was just fucked at this point, im guessing from tightening up so much on the shoulder press.

DB Skull Crushers -

30lbs x10
40lbs x4, x4
30lbs x6, x3

Preacher curls -

90lbs x6, x6, x6, reverse curl x5

I was feeling like crap at this point, didnt really want to even be at the gym at this point so i did something manageable.

So much for a heavy pressing day

Blog has been down recently so sorry for the lack of updates.

Rack Pulls from the knee -

225lbs x8 double overhand
315lbs x6 double overhand Rehband belt from here on out
405lbs x6 reverse grip from here on out
495lbs x6
585lbs x3 belt added
670lbs x3 Used straps on this set
740lbs x0 Thing didn’t even budge, i was so fried i was shaking at this point probably shouldn’t even have attempted it.

Grip was not all there today but i lost some weight due to crappy eating so that might be why.

Cleans -

135lbs x4, stopped after this i was way to fried from the rack pulls

Wide grip pulldowns -

180lbs x8, x8
210lbs x8
225lbs x6

Seated DB Shrugs -

80lbs x8, x8
100lbs x8, x8, x10

I took it easy on pretty much everything else after the rack pulls they took everything out of me. Didn’t realize how many sets i did!!! I wanted to take it easy on cleans because of my knee and i had NO knee pain at all today so i am pumped!

BB Mil. Press -

135lbs x8

155lbs x6

175lbs x5

195lbs x4 push press but i stopped at 4 because i started to feel my bad knee so stopped

BB Tri extensions -

105lbs x6

125lbs x3strict then the other 3 i had to use a little leg drive

145lbs x6 leg drive from here on out

185lbs x2

DB Skull Crushers -

30lbs x10

35lbs x7, x6, x6

DB Hammer Curls -

50lbs x8 slow and strict

65lbs x6 cheating a little on the rest from here

70lbs x6

85lbs x3

Arms and shoulders were PUMPED! Pretty good workout today.

Well i was supposed to take last friday off and not do legs but my ego got the best of me and i went anyway. Very very light workout, did 4 sets of 6 with just 135 on front squats. Then i did leg press with just the sled for some high rep sets. Finished up with some light side bends and decline crunches. Hurt my knee a little at work though because there was a scuffle which i was involved in and after the adrenaline wore off my knee was nice and sore.

1-9-09 workout

Cleans with 35lb Plates -

115lbs x3 way to light felt like i was doing the bar so stopped after 3

155lbs x 3

185lbs x3

205lbs x2

245lbs x fail

Deficit Deads with 35lb plates -

3 plates - 5 reps double over hand

4 plates - 3 reps double over hand

6 plates - 1 rep with belt and reverse grip

7plates +10’s (555lbs) - failure, see video —>  http://www.youtube.com/watch?v=14WOSLMObpk

DB Pull overs -

80lbs x8

100lbs x8

110lbs x8

125lbs x5

BB Shrugs -

315lbs x8, x8

405lbs x6 with a little cheating

495lbs x 5 with cheating

Wish i had gotten more food in my system before i worked out, other then that good workout just lower intenstity then usual.

Good workout today since i was alone. Wicked sore, back got hit pretty hard today just as a supporting muscle and i was still sore from the sick back workout i had monday.

BB Military Press -

135lbs x6

155lbs x6

175lbs x6 with a little leg drive at the start

195lbs x1

215lbs xfail then got the second try

225lbs xfail, i was stupid and let go of my breath once i unracked it and totally screwed myself up. I can probably get it next week.

BB Tricep Extensions -

85lbs x6

105lbs x6

145lbs x6 leg drive used from here on

165lbs x4, almost had the 5th but i was getting tired

DB Skull Crushers -

30lbs x10

40lbs x4, x4 then 2 negative reps

30lbs x7 coulda had a few more but my left tri was dead and my forearm was starting to cramp again.

DB Hammer Curls -

50lbs x5

60lbs x5

70lbs x5 cheating a little here on out

80lbs x5 put on straps since my grip was starting to go

Pec Dec -

210lbs x6, x8 upper body was totally fried, stopped here.

I am very happy how my upper body strength is slowly coming along. I think i am gonna hit my targets alot sooner then expected, then again i should have been training overhead and bench alot more seriously from the start but late is better then never.

Had my buddy come down and workout with me today and what do you know, i have a sick workout! I really gotta make an effort to train with SOMEBODY every time i workout because i make so much more progress when i have someone to lift with.

Cleans w. 35lb plates -

115lbs x6

155lbs x3

185lbs x3

205lbs x1

225lbs x1

245lbs x 2 fails, i coulda got it if i dipped under it but i was weary of the knee tendon so just gave up. All the other lifts were muscled up with pretty much no dip at all, maybe a slight one of the 225.

Deadlift w. 35lb plates -

325lbs x3 sumo x3 regular sumo was putting stress on my knee so i stopped doing them, just wanted to see if it would be easier on my knee but it wasnt.

395lbs x3

465lbs x1

535lbs xfail with no belt, broke it almost to mid shin but couldnt get the pull, back was mega pumped already.

Put on my belt and got the rep pretty damn easy. I was being conservative to because of my knee so i know i have an easy 550 regualar deadlift MINIMUM once the leg is healed up 100% seeing as i just pulled 5lbs over my current pr from a defecit with a bum knee, and almost beltless.

DB Pullovers -

55lbs x8 warmup set

80lbs x8

100lbs x8

110lbs x8

130lbs x6

BB Shrugs -

315lbs x10

405lbs x10

455lbs x8

Then i did some grip work, we put 225 on the BB and each grabbed the collar and held on until one of us dropped it but i was smoking my partner so after the first set it ended up just me holding and him holding the bar up with 2 hands for me. I’m not gonna do legs this week even though my knee is feeling better because i want it to heal up completely because i start pushing on legs. The way it was feeling today i’d like to think after another week of light use it will be good to go.

The lack of leg training is starting to piss me off. Legs have to be my favorite thing to train and struggling with 2 plates on squats makes me want to put a bullet in my head! I think im gonna drop legs for another week or two all together maybe do just bodyweight stuff, i want this leg to heal because it is SEVERELY holding me back.

Front Squats -

135lbs x5, x5 after the first set i had to tape up my knee pretty good to be able to do squats

225lbs x6 belt added

275lbs x3 had strength to do an easy 5 but my knee was hurting….

I then attempted to do leg press but after one set with barely any weight on the sled i realized my good leg was doing all the work because it was starting to cramp up and the other leg felt fine. So i stripped the weight off and just did single leg presses for like 20 reps for a few sets.

DB Side Bends -

100lbs x8

110lbs x8

125lbs x8

150lbs x5

Decline Situps -

BW x20

80lbs x8 back was starting to cramp up from pumps and i was tired and misreble from the leg injury hurting so just ended the workout here. I guess the only good thing about the injury is i can focus on upperbody even harder because my recovery time is twice as fast not being able to train legs (i dont consider this training at all )

Pretty good workout today. Had some forearm cramps but that was about it, everything else was good and knees are feeling much better.

BB Standing Military Press -

115lbs x6

135lbs x6

155lbs x6 (tough)

165lbs x4 these were hard, had to use a little leg drive on the last 2, wrists were killing after.

BB Tricep Extensions -

85lbs x8

105lbs x6

125lbs x5 used leg drive on these, i think i had the bar gripped weird because the reps were off and the bar was slanted to one side so it messed me up.

DB Skull Crushers -

35lbs x8

40lbs x4, x4 then did a set of 2 super setted with a set of 5 with 20lb DB’s.

DB Hammer Curls -

40lbs x8

50lbs x8

60lbs x8

65lbs x5

Still had some energy left so i did pec dec since my forearms were shot and tris and bi’s were outta the question.

Pec Dec -

180lbs x10

225lbs x8

255lbs(stack) x6

Cleans (35lb plates)-

115lbs x6

135lbs x6

175lbs x5

195lbs x4 did better then i was expecting on this weight.

Defecit Deads (35lb plates) -

255lbs x6

395lbs x5

465lbs x3 was only going for a single here but pulled out an easy 2 more, didn’t push to hard because my knee tendon started hurting so called it quits.

Had some killer back pumps at this point and was pretty shot.

DB Pull overs -

60lbs x8

90lbs x4 crashed on the 5th. back was so pumped i just stopped these

DB Rows -

90lbs x6, x6 couldnt take the back pumps on these either

DB Shrugs -

100lbs x12 6 with hand at side and 6 hands in front, 3 sets

Todays workout kicked my ass despite the horrible numbers. Hopefully they make a vast improvement in the next months.

Standing BB military -

95lbs x10

135lbs x8

185lbs x3 leg drive

155lbs x5

165lbs x2

Need to work on my breathing with OHP movements.

Standing BB tricep extrension -

65lbs x10

85lbs x8

105lbs x6

125lbs x6 w/ some leg drive

145lbs x4 w/ some leg drive

DB Skull Crushers -

30lbs x5 4 sets, once i got to 5 reps my arms were shot and shaking violently, hehe.

Hammer curls -

40lbs x5

50lbs x8

60lbs x8 put on straps because my grip was shot at this point, not sure why by my wrists were really sore today.

Straight bar CG curls -

70lbs x8 4 setswith strict form.