Big_BK Training and Competition Log

Front squats -

135lbs x8

185lbs x6

DB Bench -

45lbs x8

60lbs x10

75lbs x7

85lbs x5

DB Incline Bench -

60lbs x6 3 sets

Overhead Rope Extentions -

80lbs x10

100lbs x12

120lbs x5

V bar pushdowns -

120lbs x12

120lbs x5 on seated dip machine

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No deads today because my back is all fucked up, gotta get a deep tissue or see a chiro soon….

DB Rows -

120lbs x10

130lbs x8

135lbs x8

Tbar Rows -

2 plates x10

4 plates x8

5 plates x8

Lat Pulldowns -

160lbs x8

170lbs x8

180lbs x8

Preacher Curls -

75lbs x8 wide

95lbs x6 wide x6 close

I was pretty shocked with todays performance on deads. Been working long days and not getting as worn down as i usually do which is awesome.

Deficit Deads  (standing on 100lb plates) -

135lbs x warmup

225lbs x8

315lbs x6

405lbs x3

455lbs x1

These were All bestless pulls, only equip i use is chalk!

DB Shrugs (with straps) -

100lbs 10 reps x3 sets

Real Wide Pullups -

BW x5 3 sets

Hammer Curls -

50lbs x6, x5, x8

Calf is doing very well today, i think it was just a minor sprain i had. Today was a pretty good workout.

DB Flat Bench -

45lbs 10 reps warmup

60lbs 14 reps

75lbs 10 reps

90lbs 5 reps

DB Incline Bench -

65lbs 10 reps

55lbs 8 reps, 8 reps
Skull Crushers -

75lbs 8 reps, 10 reps, 8 reps

Overhead Rope extentions -

60lbs 10 reps

70lbs 8 reps, 7 reps

Vbar pushdowns -

80lbs 14 reps

110lbs 6 reps

80lbs 15 reps drop set with 50lbs 20 reps

Well, all good things must come to an end. I have been pretty luck for a while injury wise and of course today i ended that streak. Was doing squats, a little tired but i kept going. Was doing narrow stance then super wide stance which i never do. Well i guess my lame calves were not used to that posotion and 405 seemed a bit much. I did a single with 405 narrow which is where i probably did the damage. Unracked it again to do the wide stance, just bent my knee then felt a pain in my right shin and dumped it. Fucking sucks getting hurt but it is minor, i can walk without pain it only hurts when i bend my knee. Ice, advil and rest should heal it up in a week or so, could have been alot worse!

Squats -

225lbs 6 narrow 6 wide rehband sleeves only

315lbs 6 narrow 6 wide sleeves and rehband belt

405lbs 1 narrow 0 wide

Also I am still pretty fatigued from my new workout regimen and have been working alot of hours so i will take the rest of the week off and start fresh next week.

Deficit Deadlifts -

135lbs no deficit, double overhand 6 reps, SLDL 6 reps  to warm up

225lbs no deficit 8 reps reverse grip

315lbs 6 reps standing on 100lb plates

355lbs 5 reps standing on 100lb plates

405lbs 3 reps standing on 100lb plates

No equip at all, only chalk. No shoes.

DB Shrugs -

90lbs per hand 4 sets of 10, straps on first 3 sets

Wide grip pulldowns -

110lbs 10 reps

180lbs 8 reps, 8 reps

150lbs 10 reps

Preacher Curls superset with DB Curls -

75lbs 10 reps | 20lbs x8

95lbs x6 | 20lbs x4

95lbs x6 | 20lbs x6

Arms were fried today and was still a little tired from yesterdays workout.

DB Flat Bench -

45lbs x 10
75lbs x 10
90lbs x 10
100lbs x 6

DB Incline Bench -

60lbs x6, x7, x7

Skull Crushers -

75lbs x8, x10, x8

Overhead Extensions w/ rope -

70lbs x10, x12
80lbs x10

Pushdowns w. v bar -

110lbs x10, x10
90lbs x12 drop set with 60lbs x25

Arm are FRIED!!!!!!!

Going to switch back to my older routine i was doing before strongman. Going to focus on chest alot more now as i need to balance out my physique and my back is so over powering it is screwing up my posture.

Day 1:

DB Flat Bench

DB Incline Bench superset with flys

Skull Crushers

Pushdowns Supeset with overhead extensions

Day 2:

Deadlifts (mostly defecit work because i need to work on strength off the floor not the top of the lift)

Shrugs

DB Rows

Lat pulldowns

Heavy Preacher curls supersetted with lighter high rep db curls till failure including cheating (im talking about rubber arms having to swing up a 30lb DB your arms are so fried )

Day 3:

Squats (narrow stance and wide stance to hit weak areas. Don’t expect big numbers till the winter)

Leg Press

Leg extensions and curls

Calf raises

Day 4:

BB Military press standing

Seated DB shoulder presses

front / side raises

BB Flat bench

Abs and obliques

Had to throw chest in there twice because it is really lagging and i need to nail it. This probably won’t be set in stone. I will adapt it after a couple workouts to suite my needs.