Big_BK Training and Competition Log

Well i was feeling recovered a little early so decided to train yesterday. Did back and was stronger then the week before when i was burned out but i still need to avoid 1 rep stuff and stay with lowered weight and higher reps to let my CNS recover. Deads were good then i did tris which were pretty strong followed up by core work which i despise because my midsection gets so fried i cant get up out of bed the next day.

Well I have come to the conclusion after talking to a few people that I am probably over trained right now or my CNS is just fried and needs a break. I’m pretty much always out of energy and strength has dropped. My pre comp plan is starting up first or 2nd week of june so I need to be in tip top shape from then till nationals. I think the best plan of action right now is to take next week completely off, just eat and rest then first week of june go 3 days, no events to ease back in and 2nd week of june full steam ahead if all is well. Anyway Today was pretty much some deadlifts and odd’s and end’s stuff from the week.

Very good workout on wednesday. Accomplished exactly what i wanted to and im recovering good now so just gotta stay injury free and keep throwing on the weight!

BB Flat Bench -

4 sets all for reps

DB Seated Shoulder Press -

4 sets all for reps

Pec Dec -

4 sets all for higher reps

Shoulder prehab work and some ISO stuff just to strengthen up the rotator cuff.

Pretty easy going day today. I was kind of dissapointed with the performance but i had to remind myself today was just a light day to ease back into things and I can’t be going full speed yet. Gotta break this thick headed attitude!!!

Farmers -

Think i did 3 sets total, wanted to keep volume down so i don’t need a week to recover.

Log Press -

Again a few sets here, just did a few maxes.

Sled Drag -

Got creative here, didnt really have a sled so i just chained a few 100lb plates together and dragged them down the gym.

Stones -

I was really nervous going into these, i was pretty wiped from the sled drag and with my back just healed up I didnt want to push to hard. I threw the 280 around a few times to the 54″ (may have been the 60″ platform, i totally forget right now). Kept getting it right on the lip and didnt have enough to give it the final push so packed it in for the day.

Since nationals are just around the bend, I’m gonna have to change the way my log is right now. Now i know you guys want to keep track of my progress but strategy wise i think it is best to keep what im doing under covers. I’ll try and keep updating with as much info as i can without getting into to much detail that it helps out the competition.

Was extremely tired today and still sore from mondays hard leg workout. Back was very stiff and my stomach kept me up all night which equated to a shit workout. Barely did shoulders and took off for some food and rest. Friday should be a good one tho!

Been a while since i had some training footage up. Sorry for the crap quality but i had to make do with what i had at the time.

Squats -

225lbs 5 reps, 10 reps

315lbs 10 reps

455lbs 1 rep, failed on 2nd (see video and comment on youtube link below)

http://youtube.com/watch?v=RG2NUJvmPOc

Power Squat Machine -

400lbs 5 reps

800lbs 6 reps

1000lbs 5 reps (video below)

http://youtube.com/watch?v=LyI__CKlA9I

Still feeling good at this point, lots of energy left.

Cleans -

Bar + 20kg 8 reps or so to warm up

Bar + 30kg 5 reps or so, easy today.

Bar + 50kg Alot of reps here, probably close to 10-12. Not all were cleans did some high pulls and stuff to work on my form because at first i was trying to reverse curl it up and not using proper technique. Got better after some coaching.

Bar + 70kg 2 reps stopped, was tired at this point!

Parallel Grip Pullups -

BW 6 reps 2 sets

DB Rows -

165lbs 5 reps per arm, 2 sets total

Skipped calves today as i felt they were worked good and i was damn tired!

Well today did not go according to plan. I think those muscle relaxants are still in my system because i planned on doing farmers, tire and stones but ended up doing 2 runs of farmers and canned the workout because of my back. My injury (what ever it is at this point) near my trap was not bothering me at all. My lower back was real tight tho as well as my erectors, no idea why. I stretched this morning as well and before i worked out and this still happened. The weights felt a lot heavier then usual so i think it could either be the deep tissue massage or the muscle relaxants still in my system screwing up my strength and i felt tired (side effect from pills). So no more of those damn things, i’ll stick with motrin and trying to work around it.

Farmers -

170lbs 160′ turn at 80′ then ~170′ with a turn at 80′

So I have today and tomorrow to let all that shit clear my system, back to the plan on Tuesday.

day 1
——
squats
cleans
db row
pull ups
calf raises

day 2
——-
deads
weighted dips
shrugs
cg bench
ab work

Day 3
—–
bb bench light and high rep
push press
pec dec
front raises
side raises
rotator cuff work

event day
———

This is what i plan on doing from now on, squats and deads on the same day were killing me. I think having one big lift each workout will help me recover better.

Early morning workout today with someone i train strongman with on ocasion that lives near me. Pretty happy with today considering it was as soon as i woke up plus i finally had someone pushing me which i will need running up to nationals.

Warmed up doing some standing db shoulder press with 45’s.

Log Press -
65lb log + 20kg + 10lbs worth of clips they were the big metal ones
log + 30kg
log + 40kg
log + 50kg
log + 60kg - 207lbs

CG Bench -

135lbs 10 reps
185lbs 6 reps then another 3 but stopped because my elbow was bothering me

Incline Crunches superset with side bends -

35lbs 10 reps very high incline
80lbs 10 reps side bends each side

60lb DB 8 reps
120lb DB side bends 8 reps each side

80lb DB 6 reps stopped because back was tight
120lbs DB side bends 5 reps each side

I have a pinched nerve or something under my left shoulder blade / trap area. Got some muscle relaxants from the doc so gonna see how they work, its been getting better and i gonna get a deep tissue on monday so hopefully it will sort it all out.

another heavy day yesterday. Still wasnt recovered from squats so i took it a little easy so i didnt fry my back anymore then it was.

Deads -

225lbs 5 reps
315lbs 3 reps
495lbs 1 rep
550lbs broke about 1″ off floor and failed

Deficit deads ~2″ -

315lbs 6 reps
back was very sore so i called it quits for back

Dips -

bodyweight 6 reps, 10 reps x2
45lbs 10 reps
70lbs did a negative but couldnt get back up

Pushdowns -

90lbs 10 reps
stack (200lbs?) 6 reps
120lbs 10 reps

Called it quits for the day. I have a pinched nerve in my trap/shoulder blade so don’t wanna make things worse with that.