A new beggining

[Big_BK]

Alright school starts this week so i'll finally be back on schedule. Classes start Thursday so im slowly easing back into lifting. Had a nice slow pace day today, gonna take it easy the rest of the week then get a plan and get to it.

BB Bench -

135lbs x10
185lbs x10 2 sets
225lbs x3

DB Incline Bench -

60lbs x6
70lbs x6 2 sets
80lbs x6

DB Skull crushers -

30lbs x10 2 sets
35lbs x6 2 sets

Tri Pushdowns -

60lbs x10 for a few sets

Various incline and weighted crunches.

 

[Gawd]

Is there any special reasoning behind doing 2 sets at the same weight for your 2nd and 3rd set?

 

[Big_BK]

Nope, was just going easy today and didn't wanna up the weight to high.

 

[SaiBoT]

Nice!

 

[Big_BK]

Another good day at the gym. Took it nice and easy again, didnt bring my gym bag so i didn't have any of my equip. so i had to go light.

Squats -

135lbs x5 ass to floor
225lbs x5 ass to floor
315lbs x5 ass to floor
405lbs x2 ass to floor

Leg extensions (one leg at a time)-

60lbs x10
120lbs x10 2 sets

Leg curls -

some light weight i just did what was left on the machine for a set.

Hanging leg raises and some crunches

 

[Big_BK]

Got a call from the doc with my bloodwork back today. Seems my kidney function is a little lower then it should be so i guess that explains why i keep cramping up! He said it's most likely dehydration and i took the test as soon as i woke up which is when i am all dried out so it makes sense now.

 

[timtim]

Got a call from the doc with my bloodwork back today. Seems my kidney function is a little lower then it should be so i guess that explains why i keep cramping up! He said it's most likely dehydration and i took the test as soon as i woke up which is when i am all dried out so it makes sense now.

my kidney function has been off a few times. my doc seems to think its the lifestyle and i shouldnt worry but i still do.

 

[Big_BK]

Mine has never been off but i am now sure i was dehydrated. Yesterday morning i was 216 and last night before i went to bed after chuggin water all day long and eating like a pig i was 225. A little dehydrated i would say, lol. Friday i did back and bi's but it was a quick shitty workout like 20mins because i was in a rush. Gonna outline my 5-3-1 program right now and post it up shortly...

 

[Big_BK]

Here is a break down of what i will be doing.

Baseline Stats:
Squat - 525lbs
Deadlift - 550lbs
Overhead Press - 220lbs
Bodyweight - 220lbs


-----------Day 1 | Day 2 | Day 3---------
-------------------------------------------
Week 1: 65%x5 | 75%x5 | 85%x5 or more
Week 2: 70%x3 | 80%x3 | 90%x3 or more
Week 3: 75%x5 | 85%x3 | 95%x1 or more
Week 4: 40%x5 | 50%x5 | 60%x5

Exercises:

Day 1

Front Squat
Leg Press (1 leg at a time) 4x6
Leg curl 4x6
--------------------------------------
Day 2

Military Press
Standing Tricep BB Extension 4x6
Dips 4x6
--------------------------------------
Day 3

Deadlift
BB Rows 4x6
Chin ups 4x6
--------------------------------------------
Weekly Breakdown of workouts:
Sunday - Event Training
Monday - cardio/abs or completely rest, depends on previous training session.
Tuesday - Overhead day
Wednesday - Leg day
Thursday - Cardio/abs
Friday - Back day
Saturday - rest day



Ok some explanations. I chose 4x6 rep/set range for assistance lifts since that is the rep range that has yielded the best strength gains all my life, don't fix it if its not broken type mentality. I have not maxed for a while so the number i chose for maxes are what they most likely are now, i have done more on squat but right now i could probably get around 525 for a single. Deadlift i have done 555 i know i can pull a 550 if i had to and overhead press i usually can grind out a 1 rep max of what ever i weight at the moment so i chose 220 for that. I am going to stick with this for a while and see where it gets me, i heard great things about this program so am going to give it a shot. On my off days i will do some light cardio (walking at most, lol) and abs every now and then as i need to strengthen up my core. The cardio is mainly a mental thing to get that workout high and stay on a consistent schedule of working out at the same times everyday no matter what. Any other questions feel free to ask.

As for diet i will be on a complete bulk (as usual). Diet is coming back strong which is good. Without shakes i am probably around 3500 cals a day at least, once i throw shakes in that will be closer to 7000 calls a day, which should do the trick nicely.

 

[SaiBoT]

Bro be careful with those one leg presses, i don't know if you have done them before but be humble @ first until you body gets used to them. Ed Coan did them and to me he still is the best.

Cheers

 

[Big_BK]

I have done them before, i know what you are saying though most people think hey one leg less so drop my usual weight in half and throw 500lbs on because they can do 1000 for reps with both legs. lol Sadly no event training today, one of the crew members had a loss in the family last week so is away.

 

[Big_BK]

Deads -

135lbs warm up did maybe 20 reps total some SLDL some regular some speed.
365lbs x5
405lbs x5
455lbs x5

Chins -
bodyweight 4x6

BB Rows -

135lbs 4x6

Just realized now my percentages are off a little, lol. Not bad though considering everything was without a belt and i haven't deadlifted for quite some time.

 

[Big_BK]

BB OHP (strict no bounce) -

135lbs x5
155lbs x5
175lbs x5

Standing BB Tri extensions -

95lbs 4x6 after the 2nd set i had to start using some leg drive. I am incredibly weak on these for some reason my mind muscle connection on tris sucks and i can never get them to fire properly.

Dips -

Bodyweight x6 x6 x10 x6

Gonna do weighted next week just didnt know where i was at this week so didnt bring my dip belt.

 

[Big_BK]

Good news and bad news. The bad news is i didnt train legs yesterday or even get out of bed since i had some killer shin splints on friday and stupid me was running around all day like super man and i paid for it yesterday when i couldnt even move my legs. Took a nice epsom salt bath and layed around all day. Feel much better today. Good news is i will be training events on sunday, woo hoo!

 

[Big_BK]

Today was the most painful day of my life. I can barely more my arms, hands, legs at all. At least my back isin't sore (yet) but man does it suck to not be in as good of shape as i was. Here is what we did today for events roughly and it feels like the first time i trained there all over again.

Axel Deads -

135 x8 i think
225lbs x6 or 8
315lbs x3
405lbs x1
The 405 flew up and i didnt have a belt or anything on, i dunno why it was so much easier to pull from an axle but i always seem to do well with axle even though most people struggle with the grip part.

Farmers with handles that "were forged in hell" that i have never used before
~140lbs per hand 100ft with turn at 50ft.
~230lbs per hand 100ft with turn at 50ft.
~280lbs per hand ~25 feet and tanked it
These handles sucked they were the hardest thing in my life and weighted like they were 30-50lbs more then they really were. Even the rest of the guys were having a VERY tough time with them i was surprised.

Tire flip with easy tire i think its 600lbs or 700lbs cant remember. Did like 3-4 sets of 8+

What was supposed to be a keg/sandbag/sled medley except my grip was so shot when i went to pick the keg off the floor my hands just slid right off the keg like my hand muscles just shit off and refused to work. Couldn't manage the sandbag either but i was able to pick it up and move a few feet. Ended up just doing the sled which was like 500lbs i think for 50ft.

Loaded the 180 stone and felt every tendon in my upper body just stretch in pain and said fuck it and called it quits. No point in getting hurt the first day back.

 

[Big_BK]

Ok last week fucking sucked! Had the shittest workout ever on monday and got sick that night with a fever for pretty much all week. Did legs today but my routine is completely fucked because of it.

Squats -

225lbs x6
315lbs x6
405lbs x2

Single leg leg press -

90lbs x8
180lbs x8
230lbs x6
270lbs x5

 

[Big_BK]

Finally ditched golds and joined a real gym, spit and saw dust type. So hopefully this will get me back in the spirit i once was in. Nothing special today but heres the lifts.

Log Press -
50lbs x8
70lbs x6
90lbs x1
I have no idea what the log weights, i will find out soon and adjust the numbers but thats how much i added to it. I am guessing the log is around 95+lbs.

BB Tri Extensions -

65lbs x6
85lbs x6
90lbs x5
115lbs x5

Dips -
bodyweight x6 4 sets

 

[Big_BK]

actually had a decent workout today. Did back just did some pulldowns, alot of rows and stuff. Waiting for this damn cold i got to go away.

 

[Big_BK]

Had a great workout today will post up soon gota run to class.

 

[Big_BK]

DB Bench -
50lbs x10
70lbs x10
80lbs x8
90lbs x6

Hammer Strength Bench -
1 plate x10
2 plates x6
was fucking dead on this for some reason 2 plates felt like 5

Dips -
bodyweight x8, x6, x5

Pushdowns -
100lbs x12
120lbs x8 x4

Front/Side Raises -
20lbs x8 front then x8 side 2 sets

 

[Big_BK]

Light workout today.

Squats (narrow stance ATG)-
135lbs x10
225lbs x8
315lbs x6 with belt

Leg Extensions -
180lbs x10 for 3-4 sets

DB curls Super set with cable curl -

45lbs db x8 reps then i think 50-60lbs on cable curls for 15 reps did 2-3 sets of this

Calf Raises -

18plates on machine for 15 reps did 3 sets total.

 

[ExtraMile]

I thought you said to me you where gonna do legs+back today?

 

[Big_BK]

Changed my mind, i knew it would be stupid since im gonna need my back sunday for events.

 

[Big_BK]

Sunday couldn't train due to some crazy shit that happened with my roommate. Trained monday night instead.

Axel Deads from Floor -

135lbs x8 double overhand
225lbs x8 double overhand
315lbs x5 reverse grip
405lbs x3 reverse grip +belt
500lns x1 reverse grip +belt

HS Row machine -
1plate x10
2plates x10
3 plates x5 then did x5 on each arm one arm at a time opposed to same at once like i was doing previously

Lat Pulldowns -
150lbs x8 x8 x8

Shrugs -
85lbs x10
90lbs x10
95lbs x10
50lbs x10 laying on incline bench.

 

[Big_BK]

Workout intensity is finally coming back. Finally getting that drive back slowly but surely.

DB Bench -
50lbs x10
70lbs x6
80lbs x6
90lbs x6
110lbs x4

BB OHP -
95lbs x10
115lbs x8
135lbs x5

DB Skull crushers -
30lbs x10
35lbs x8, x4

Tricep Pushdowns -

stack x8 4 sets

Single Arm behind neck DB ext. -
15lbs x10 2 sets

Then did some more pushdowns and some cable curls then did some bicep curls with the 45's.

Pulldown with narrow handles -
100lbs x10
150lbs x10 4 sets
did these on the lat pulldown with the close handle row attachment simulating close grip chins. trying something new for bi's / lats.

 

[Big_BK]

Shit workout last night. Probably because i didn't eat anything all day since i was running around like a mad man. Did squats and leg curls and extensions and that was it.

 

[iggy]

good to see you back in the gym BK.
i too am going to start a journal. this time with the west side barbell routine.

 

[Big_BK]

Good shit bro. Just hard with school and work and just life to stay consistent now! I plan on doing a show in december tho.

 

[Big_BK]

Did some event training. Just me and the guy who's place it is because our other 2 guys were at nationals so hopefully one of them gets their pro card today!!!! Will let you guys know if one of them does.

Farmers walk -
110lbs - 120ft turns every 30ft
200lbs - 60ft turns every 30ft
250lbs - 60ft turns every 30ft
290lbs - 60ft drop at 30ft and repicked then another 30ft

Yoke -
2 plates - 60ft with drop at 30 and repick
3 plates - same
4 plates - same
5 plates - same
6 plates - got it the first 30 pretty rough, then coming back i dropped it about half way then took it maybe another quarter of the way then gave up. I'm pretty sure this weight was 570lbs which is pretty much what i was having trouble with last time i trained so i havent gotten weaker at anything from the lack of training.

Log press out of rack -
log x 1 set of 10
25's x 3 or 4 sets all different reps from like 4-8, really need to get the form down on these.

Just a nice easy day to get back into things and not go to fast and get hurt.

 

[ExtraMile]

how come you dont do conans no event day anymore?

 

[Big_BK]

Conans is a pain to set up and take down so we don't do it alot, just if we are getting ready for a show that has it or we want to mix things up every once in a blue moon.

 

[Big_BK]

Seated DB Shoulder press -
50lbs x8
70lbs x6
80lbs x6
90lbs x3
I cant pop them up from my knees (well i an but i never do) so all these were cleaned from the floor while sitting down, def. takes alot out of ya.

Hammer Strength Bench machine -
1 plate x8
2 plates x6 x6

Ez Bar Skull crushers -

95lbs x10
115lbs x5 x5

Push Downs -
180lbs x12
190lbs x6
200lbs x5 x5

Seated DB Behind neck extensions -

50lbs x10
65lbs x5 x5

THen did 2 or 3 sets of curls with 50lb dbs and was done. Press is finally going up and im not doing a damn thing! (other then weighing more, hehehe)

 

[Big_BK]

Trap bar DL -
135lbs x10
225lbs x8
315lbs x6 or 8 i forget
405lbs i think 6 i wasnt counting just repping out
495lbs x6 had more in the tank but wasnt all there today so didnt push it.

DB Rows -

100lbs x10
120lbs x6
140lbs x6
150lbs x10
all were light as fuck, i used straps just so i could rep them out easier because i always have to regrip at least once when i dont use straps but grip wasnt an issue i was able to rack the weight with no straps.

Pull downs -
150lbs x 4-5 sets of 6-8 different grips each time

Hammer strength row machine -
1 plate x10
1 plate +25 x10
2 plates x6 2 or 3 sets

didnt feel like doing bi's today.

 

[moya]

fucking a... looking strong....

 

[Big_BK]

I know man it feels fucking great. My strength is finally coming back and surpassing where it was before. I've never thrown a 150lb db around like that before in my life not to mention my press is finally coming up. I can't wait to have a good squat or DL day and put up some new pr's.

 

[Developer]

I know man it feels fucking great. My strength is finally coming back and surpassing where it was before. I've never thrown a 150lb db around like that before in my life not to mention my press is finally coming up. I can't wait to have a good squat or DL day and put up some new pr's.

Glad your feeling good ! Keep pushing, can't wait to see you get some new PR's

 

[ExtraMile]

whats your PR in the trap bar dl?

 

[Big_BK]

No clue never really used one. The pick is a little higher then a regular bar so id imagine that would help me quite a bit. I bet i can probably pull close to 6 if not more.

 

[ExtraMile]

No clue never really used one. The pick is a little higher then a regular bar so id imagine that would help me quite a bit. I bet i can probably pull close to 6 if not more.

is the trap bar DL more quads and glutes than lower back and hams?

if so then I think even at a higher position I would pull more with a straight bar...

 

[Big_BK]

Ya i would say it is more legs but it also easier because you are directly in the middle of the bar and the bar doesn't have to be dragged up in front of you.

Had a good event day today. Think i set or came close to some PR's which i haven't done for so long.

Farmers -

105lbs x120 turns every 30ft
195lbs x60 ft turns at 30ft
245lbs x60 ft turns at 30ft
285lbs x60 ft turns at 30ft
335lbs picked them up and took like 2 steps and crashed because i tried walking when i didnt have the weight all the way up. Repicked it then got like 15ft.

Yoke -
empty - 60ft drop and repick at 30
390 - same
480 - same
570 - same
660 - got like 15ft dropped it then got maybe another 10 almost made it the whole 30.
No Belt on any of these and i dont think ive ever done 660 before even with a belt id have to check. Core strength is really kicking ass these days.

Axel clean and press -
empty(~140lbs) - cleaned and pressed it i think like 3 times was light.
190lbs - clean and pressed for 3 like 3 or 4 times. Clean was good on each one and press was starting to really get there.

 

[Big_BK]

Been sick all week, no gym. Fuckin sucks.

 

[Developer]

Man i know how you feel, ive had to take the last 2 days off because of flu
Hope you feel better soon !

 

[Big_BK]

Still crammped up as fuck but i could actually move around today. Went to train but nobody shower up since they were all sick to!!! Did some axel clean and strict press and some pull downs and left. GOnna try and workout tomorrow or tuesday.

 

[Big_BK]

Great workout yesterday considering i was still stick. Not much volume but strength was still there.

Seated 1 arm DB shoulder press -

50lbs x6
65lbs x6
75lbs x6
85lbs x4

Tried to do some BB tri extensions but was too tired.

Pushdowns -

stack x10 for a bunch of sets finished up with some front and side laterals.

 

[Big_BK]

Again strong as fuck just no stamina at all today. Didn't all day either which wasnt a help.

Trap bar deads -

135lbs x6
225lbs x6
315lbs x6
405lbs x5
500lbs x3 belt
585lbs x1 belt

Now all these are assuming the trap bar is 45lbs. I noticed today that there is a 70 written on the inside of both loading pins and everytime i use it i swear that thing is heavier then a regular bar so it could weight 70lbs which would make all the weights 15lbs heavier.

DB Rows -

105lbs x6
135lbs x6
150lbs did like 2 then dropped it. Felt like i was being stabbed in the tail bone not sure why the rest of my back was fine, must be a nerve or something.

HS Seated Rows -
1 plate x8
2plastes x6 3 sets

 

[Tblock1]

Again strong as fuck just no stamina at all today. Didn't all day either which wasnt a help.

Trap bar deads -

135lbs x6
225lbs x6
315lbs x6
405lbs x5
500lbs x3 belt
585lbs x1 belt

Now all these are assuming the trap bar is 45lbs. I noticed today that there is a 70 written on the inside of both loading pins and everytime i use it i swear that thing is heavier then a regular bar so it could weight 70lbs which would make all the weights 15lbs heavier.

DB Rows -

105lbs x6
135lbs x6
150lbs did like 2 then dropped it. Felt like i was being stabbed in the tail bone not sure why the rest of my back was fine, must be a nerve or something.

HS Seated Rows -
1 plate x8
2plastes x6 3 sets

It would actually make things 25 pounds heavier, 70-45=25.

 

[Big_BK]

lol just goes to show you how bad i suck at math. Although i was pretty depleted and not thinkin straight when i got back and posted this.

 

[Tblock1]

lol just goes to show you how bad i suck at math. Although i was pretty depleted and not thinkin straight when i got back and posted this.

Doesn't matter how much you suck at math, you were lifting 610 instead of 585. Who cares about math if you can do that

 

[Big_BK]

Haha i like the way you think my man! Crap workout today, been dehydrated and underfed becuase im so fucking busy with school. Can;t wait for winter break, just one more month of this bullshit.

single arms db ohp -

50x8
70x6
75x6
80x6

Skull crushers -

75x8
95x6
115x4

Pushdowns -
150x10
175x10
185x8 x6

Leg press (since i felt guilty for not squatting for so long and my legs didnt hurt for once, was gonna squat but all racks were taken )
2 plates a side x10
4plates a side x10
6 plates a sidex8
8 plates a sidex6 <-- this was really the only set i had to put effort into, lol)

 

[ExtraMile]

bro how come u stopped makin vids?

 

[Big_BK]

I will soon my buddy is gonna start training with me.

 

[ExtraMile]

sweet, i need to get back into filmin my shit too!

 

[Big_BK]

Good day today pulled possibly a PR on rack pulls not sure but got a video.

Rack Pulls (from knee cap height, lowest pin)

135lbs x8
315lbs x4
405lbs x3
495lbs x3 straps added from here
585lbs x1? not sure maybe did 2-3
765lbs x1

DB Rows -

115lbs x5
125lbs x5
150lbs x6

Pulldowns -

180lbs x6 for 3 sets
200lbs x6 for 2 sets

Hammer strength Rows -
2 plates x6 2 sets

 

[ExtraMile]

strong workout, 150lb db rows and 765 out of the rack?! looks like you recovered from your back injury alright haha

 

[artificialaspirations]

you went 585 to 765? nice job

 

[Big_BK]

Yeah judging by how easy it was i didnt want to waste energy on 7 plates then go up to 8 so i just went all or nothing and lucked out.

 

[the_alcatraz]

That's pretty fuckin strong bro no doubt about that

 

[Big_BK]

Thanks Bro. Light day yesterday, super busy with school still .

DB Shoulder Press -

50lbs x6
70lbs x6
80lbs x6
85lbs x3

BB OHP -

135lbs x6 for a few sets

Tri pushdowns -
no ideas on weight as plates were unlabeled but im guessing around 200lbs few sets of 6-8

 

[Big_BK]

Only did 2 events today its been hard getting the group together. Only did log and trap bar deads today nothing impressive at all.

 

[Big_BK]

Did back and bi's wednesday with my bro. He's trying to get into lifting so he's been working out with me here and there.

Trap bar deads -
250lbs x5
340lbs x5
430lbs x5
520lbs x3

Pulldowns -
180lbs x8
190lbs x8
200lbs x8
220lbs x6

Hammer Strength Rows -

1 plate x10
2 plates x10 for 2-3 sets

DB Curls for a few sets.

 

[JDid23]

hey.. just out of curiosity how old is your brother? Mine is 14, has no sort of functional strength (has severe ADHD) whatsoever as well as motor skill problems. since i've been going to the gym he wants to start going with me.

 

[grubd]

Awesome rack pull. The opening door creaking open of Thriller was on while I watched you and it made for a perfect audio clip.

 

[Big_BK]

hey.. just out of curiosity how old is your brother? Mine is 14, has no sort of functional strength (has severe ADHD) whatsoever as well as motor skill problems. since i've been going to the gym he wants to start going with me.

He's 19 but has a similar build to me when i was younger, tall and thin. He's much taller them me though i think hes 6'2 or 6'3 but only weights like 180lbs.

 

[Big_BK]

Did chest and shoulders today. Pretty good for not working out so long gota try and get back on track for my show in december which im gona probably do horrible in. Haven't been able to train seriously for so long .

DB Bench -

55lbs x 12
70lbs x 8
80lbs x 8

DB Shoulder Press -
70lbs x 10

Pushdowns -

stack x max reps for a few sets

did some db skull crushers then dips between 2 benches.

 

[Big_BK]

FInally got to work out again.

Zercher Squats -

135lbs x6
225lbs x6
245lbs x6
275lbs x6 belt added
easy as hell with my belt but didnt wanna go wild since its my first day back

Lat Pulldowns -
150lbs x6
200lbs x6 3 sets
220lbs x5

DB rows -
105lbs x6 2 sets

DB Shrugs -
110lbs x6 2 sets

DB Hammer curls -
40lbs x6 2 sets
45lbs x6

 

[Big_BK]

Well stamina was much better today then last workout. Strength has stayed more or less the same i just physically look worse then i used to. lol

BB Bench -
135lbs x8
185lbs x6
225lbs x6
275lbs x2

DB Shoulder Press -
50lbs x10
70lbs x6
80lbs x6
coulda did more but trying to take it easy and my back is tight in the same fucking spot it has been for almost a year now.

Tricep Push downs -
stack x10 for a few sets

Did some db curls and then finished up with some dips inbetween 2 benches sets of 10 for a few. Got a nice pump.

 

[Tblock1]

Just curious with the zercher squats did you get used to having the bar on your arms and how long did it take? I did them heavy for the first time the other day (2x8x205 is heavy for me) and they didn't feel too hard on my legs but I saw blood under my skin on my right forearm. Hurt like a son of a bitch.

 

[ExtraMile]

BK benching? lol whats happened to you

 

[Big_BK]

Just curious with the zercher squats did you get used to having the bar on your arms and how long did it take? I did them heavy for the first time the other day (2x8x205 is heavy for me) and they didn't feel too hard on my legs but I saw blood under my skin on my right forearm. Hurt like a son of a bitch.

This is the second time i have ever done them in my life and yes they hurt like a bitch. I wear my rehband elbow sleeves to help with the pain but after 2-3 sets it doesnt really hurt anymore. Try putting a towel on your arm or using an axel instead of a oly bar.