Big_BK's training log

[DaveTSI]

I wish i had been doing more of it. My core strength is going thru the roof which in turn is making all my other lifts go WAY the fuck up.

thats what im talking about bro

 

[Big_BK]

Ok friday i had a decent day. My bi is still sore but i can train through it, should be fine by next week. I was a little low on energy this workout because i have had some late days this night but i still hit some PR's so i can't complain. This is going from memory since i can't find my log, ill update it when i find the paper if i missed anything.

Cleans -

135lbs x5
Lower back got REALLY tight after this, no idea why but i stopped because i wanted to pull a PR on deads.

Deads from the floor -

225lbs x5 back pummmmmmped up, hurt like a mother!
315lbs x3
405lbs x1 belt added
500lbs x1
555lbs x1 FINALLY GOT A DAMN PR!!!! I think i have alot more in me though, my lower back was fried an you will see in the video once the bar broke my knees the weight FLEW up, felt like i didn't even have anything in my hands. I really gotta get a plan of attack to get my deadlift up because i can easily be pulling 600 right now, rack pulls i am getting near 800lbs so the top of the lift is my strongest part, if i can just get the weight off the floor, it will go up.

VIDEO OF 555DL --> YouTube - 555lb Deadlift 3 6 09

My back was trash after the deadlifts so pullovers were out of the question until the pumps subsided. I decided to do some wide grip pulldowns but i didn't like the machines at my new gym so i opted for some pullups.

Wide grip chins -

BW x6, x8

Hammer Strength ISO High row machine -

140lbs x8
180lbs x8
230lbs x8
270lbs x8 cheated a little on the last few reps

BB Power Shrugs -

225lbs x8 strict
315lbs x8 strict
405lbs x8 power
500lbs x6 power

Back was killing on these even with a belt so didn't go too high with the weight.

On another note my knee is feeling dramatically better, i think Sunday i can actually push a little and put up some even better PR's on events and hopefully do stones since i haven't touched one for quite a while now. It's like riding a bike though, should come right back to me.

 

[bblazer]

Again, the video angle is really probably wrong for me to make this statement, but Im guessing that if you moved the bar more inline with the very bottom of your scapulas (meaning your head would closer to the camera in that shot), and you got your chest a little higher up before the pull you could easily get 20 more lbs just from that. The key would be not letting you hips drop any further.

How tall are you? In the vid you seem a little long legged, is that true? What is your squat PR vs your DL RP

Great work on that pull though! I love it when people pull. I think it is more exciting to watch than the squat.

B-

 

[Big_BK]

I am kinda tall, 6' with long limbs. My DL max is now 555 and my squat max is 570 but thats with knee wraps.

 

[Big_BK]

Of course i forget my camera on possibly THE SICKEST workout i have ever had. Started out crappy because i was tired as hell from the daylight savings but after log press things turned WAY around. Many new PR's today.

Log Press -

Log x 5
180 x 3
200 x 2
230 x 2 failures, was not feeling it and still half asleep at this point

Farmers -

110lbs x 60ft turn at 30'
200lbs x 60ft turn at 30'
250lbs x 60ft turn at 30'
290lbs x 60ft turn at 30'
335lbs x 30ft
These were all done beltless, rehband belt only. My grip wasn't even giving out it was the rest of my body! The rest of the guys threw on 370 but i wanted to save some energy for later.

Tire -
750lbs i think? x8 flips

Stones -

180lbs x3 to 52" i think, it was 50 something i have to get confirmation i think 52 or 54.
155lbs x1 to 60" Flew up, i just wanted to try a light stone first since i have never done a high box and haven't touched a stone for months.
180lbs x1 to 60"
220lbs x1 to 60"
240lbs x1 to 60"
250lbs x1 to 60"
350lbs x0 to low box (50 something inches) i was sooooo close. If i kept my head up i would have been able to get it on the lip and fight it but i couldnt complain, i was pretty happy considering all the PR's i hit and going in not expecting to do anything because i was so tired. Time for some carbs and bed!

 

[bblazer]

Do you always do event training on Sundays?

Didja make your own stones - or are you using something else?

You sure are knocking out the PRs! Great work!

B-

 

[Big_BK]

Yeah i train with a group of guys and sunday is when they train. He made all the stones himself with molds and whatnot. Thanks for stopping by bro. You should get a log on here to.

 

[SaiBoT]

Well done bro!

Yeah bblazer start a log, all the cool guys have one, it's the new trend on EF

 

[bblazer]

I'd love to, but I don't want to embarrass myself.

B-

 

[SaiBoT]

I'd love to, but I don't want to embarrass myself.

B-

My log is a total embarressement, but still motivates me.