Big_BK Training and Competition Log

Went easy today since i want to have a good leg day friday and not be wiped out. Food intake was kinda low today but tomorrow will be much better.

DB Bench press -

45lbs x warmup

80lbs x6

100lbs x5

110lbs x2 needed a spotter mentally and was having a hard time setting up on the narrow bench

Push Press -

135lbs x3

185lbs x3

205lbs x1

Felt like throwing these in. Had an “oly” grip where my wrists were cranked the hell back. Hurt like hell and threw me off but wanted to practice it.

HS Decline Bench machine -

2plates x6

3 plates x6

3 plates +25’s - 6 reps

Skull Crushers -

90lbs x6 4 sets

V bar Push downs -

70lbs x6 way to light

80lbs x6

90lbs x6

100lbs x6

110lbs x6

Tricep Extensions overhead w. rope -

80lbs x6 reps

100lbs x4 reps

kept moving the weight around but these were more for a pump then anything else.

Not in the best of shape today but nothing horrible. Still a little out of it from the weekend but that’s not a problem.

High Rack Pulls -

225lbs x5 double overhand

315lbs x5 double overhand +belt from here on out

500lbs x5 reverse grip

585lbs x5 reverse grip

675lbs x1 straps

725lbs x1 straps. Got this one on video but i hitched about half way up, last week this was a much faster, smoother pull but hey it is what it is.

Pull ups -

-30lbs parallel grip 6 reps wide grip w. straps 6 reps for 3 sets

body weight 1 set for parallel and 1 for wide

Seated Preacher curls -

90lbs x6

100lbs x4, x5

20lb DB single arm, 8 reps 2 sets per arm

Seated Cable Curls machine -

90something lbs- x8 a few times

Not the best of days. Back was def. still fried from the heavy rack pulls. I think i need to take it easy on everything else the next few weeks while im doing this DL program.

Squats -

225lbs x6

315lbs x3

405lbs x3

500lbs x1

Leg Press -

4 plates 6 reps

6 plates 6 reps

8 plates 6 reps

Leg Extensions / Curls suspersetted -

210ish on both for 10 reps each, 3 sets

Standing Calf Raises -

300lbs x6 3 sets

Still fried from yesterdays back workout!!!

Flat BB Bench -

135lbs x6

225lbs x3

275lbs x3 tough

225lbs x6

HS Decline Bench Machine -

2 plates x6

3 plates x6, x6, x10

V bar Pushdowns -

80lbs x6

90lbs x6

100lbs x6

110lbs x6

Tricep overhead cable extensions -

25lbs  x6 both arms 3 sets

Started my bolton hybrid program today. Totally outdid myself which kicks ass, i was expecting my top end pull to be 650, blew that out of the water. Back feels very good to, i wore my rehband belt after i was done with deads and the heat really helped, think i gotta do this from now on.

High Rack Pulls (above knee cap) -

225lbs x5 double overhand, rehband belt

315lbs x5 same deal except added real belt from here on out

405lbs x5 grip was starting to fail so switched to reverse grip on this

495lbs x 5 same as above

585lbs x 5 same as above

635lbs x 5 with straps added

675lbs x3 same as above

725lbs x1 same as above

Seated Hammer Strength Shrugs -

180lbs x6 4 sets Already hammered back on the rack pulls so just went light and easy here.

Parallel Grip / Wide Grip Chins (on machine with counter balance weight) -

-40lbs x6 parallel x6 wide

-35lbs x6 parallel x6 wide 3 sets

Used straps on the wide grip, no straps on parallel.

Seated Preacher Curls EZ Bar -

80lbs x6 2 sets

90lbs x6 2 sets

Bi’s were screaming at this point and back was feeling great so i just fnished up by messing around on the hoist bi machine for like 2 sets.

Farmers -

100lbs x100 ft turn at 50

190lbs x 100 ft

240lbs x100 ft

Back started feeling crappy again so stopped early.

Tire -

700ishlbs up hill about 7 flips then maybe 4-5 back. Back was killing. Then did another set up the hill.

Log -

empty x 3

145lbs x 2

185lbs x 1

235lbs x0 almost got it, just wasnt there today

Stones -

180-220-240-250 Didn’t get the 250. Then i did another series starting at i think 220 forget what i got up to though, i think i failed on the 300.

My back hates me right now, can’t wait to get re aligned tomorrow its gonna feel verrrrry good.

Yet another strong day. Ever since i went to the chiro all my lifts have been going way up. I must have seriously jacked something up because squats felt SO easy today and going deep was no problem at all. Before chiro i was struggling to get 405 ATG because my lower back was so tight it was severely limiting my core lifts, which my chiro said it would do if not treated. I’m gonna stay away from belt less training for a while because i don’t need my back going on my again.

Squats -

225lbs x6 no equip (just rehband knee sleeves on all sets)

315lbs x3 ATG loose bel, wrist wraps from here on out

405lbs x1  belt snug

500lbs x1 belt tight

550lbs x1 belt tight, knee wraps

Leg Press -

540lbs x6

720lbs x6

900lbs x6

1080lbs x3 was wiped out and tired from squats. Physically there just not mentally.

Seated Calf press HS -

2 plates x10

3 plates x10

4 plates x10

5 plates x10

Decided to take it easy today. I wasnt that fired up to begin with so i didn’t push as hard as i could have plus i had a headache and still coughing from this damn cold. Hopefully i can train with my training partner next leg day, i think i can hit 6 plates easy.

Freakin awesome workout today. Got to train with my training partner from back home which was great because i actually have someone to push me. Put some good numbers up today very happy.

BB Bench -

135lbs x6

225lbs x6

275lbs x1

300lbs x1 slight spot, barely touched the bar

315lbsx1 with spot at stick point,was surprised i could actually support this!!!

HS Decline Bench machine -

1 plate x6 no effort way to light

2 plates x6 same deal

3 plates x6 hammered

4 plates x5

4 plates and quarters 3 reps with a little help

Skull Crushers -

110lbs x8, x10, x10, x8

V Bar Pushdowns -

70lbs x8

80lbs x8

90lbs x6

100lbs x6

Then i finished up with some cable pec flys 70lbs per hand. I’m still pumped right now from this workout, heavy and strong. Good workout after having a cold and screwed up back!

Another Chiro session today. Lower back feels amazing just need my upper back de-knotted so im nice and loose again. I tried to avoid alot of heavy back work today.

Seated Cable Rows -

170lbs x6 warmup

Cant remember what the weights went up by because it was odd numbers but i think my last set was around 230-240lbs for 6 reps

Seated Shrugs HS machine -

1 plate 10 reps

2 plates 10 reps

3 plates 8 reps

4 plates 6 reps

Pullups -

did variations of parallel grip and wide. For some reason my forearms get hammered so bad from these if i dont use straps. I think its because theres a shitty rubber grip over the metal that always slides.

couple sets of 6 bodyweight then went to the machine which takes weight off, took off about 40lbs of BW and did 4-6 more sets of 6 reps.

Seated Preacher Curls -

80lbs x6 3 sets about

25lbs DB 6 reps per arm

Then i played around on this machine that rocks doing curls to get a pump.

Little update: No legs or chest this week. Went to the chiro yesterday and got fixed up. I’m doing better today which is a good sign but he said the symptoms im telling him could be a bad disc or arthritis which im aggravating with the heavy weights but there was no inflammation which was a good sign. I go back monday for a final visit and if its not good after that i gotta get an MRI to see if its something worse. Not sure if i will do events tomorrow, my cold got 10x worse yesterday when i woke up, had trouble breathing all day and just felt like crap in general. So tomorrow i might do events if feeling up to it, if not i may do a light leg day just to do something and not sit around.