Big_BK's Training Journal

[Big_BK]

Well unfortunately i took second. I'm not to pi$$ed though, many of the points i lost were on stupid mistakes personally because i think i lack the experience. It was my 2nd comp ever so i think with another year of strongman specific training under my belt i wont make the same stupid mistakes. Anyway im really wiped out right now, been up since 7:30AM and the comp lasted 5 hrs then the drive home was 3 so I'll do the write up tomorrow.

Events in order they were at the comp. I weighted in at 212, open teen class.

Max log press. 3 attempts total, 20lb jumps.

170lbs - http://www.youtube.com/watch?v=PePCqZnBriI
210lbs - http://www.youtube.com/watch?v=_BYpciuNqdc
230lbs clean but no press - http://www.youtube.com/watch?v=ewlDYeAo4ww

Car deadlift for reps 1 min time frame, ~400lb in hand

http://www.youtube.com/watch?v=UupBBZCIPlY

Yoke (300lbs) / Tire Flip (600lbs) Medley

http://www.youtube.com/watch?v=bQ9fCkSY1MQ

Farmers walk 100' turn at 50', 150lbs per hand

http://www.youtube.com/watch?v=pG7-omT5tfI

Atlas Stones to ~48" 160lb keg, 215, 230, 250

http://www.youtube.com/watch?v=nOnYNF40QmY

 

[Big_BK]

Taking it easy this week as i still have my cold. Its barely hanging on but enough to screw up diet and training so I'm holding back this week (also because i just had my comp).

DB Snatch -

55lbs 3 reps per arm
80lbs 3 reps per arm
90lbs 3 reps right arm, left was dead

Push Press -

95lbs 3 reps
145lbs 3 reps
165lbs 3 reps

Parallel Grip Pull ups -

5-6 reps ~5-6 set done randomly throughout workout

CG Bench -

135lbs 8 reps
155lbs 8 reps
175lbs 8 reps
195lbs 6 reps

Tricep Pushdowns -

70lbs 8 reps x2
80lbs 8 reps x3

 

[dbcooper]

I like ur style, always appreciated someone who is as strong as they look GOOD JOB

 

[b fold the truth]

Looked like you did really well at the show, just some small mistakes.

Write down everything you did wrong (not just mental notes) and work on them...nothing but up from here!

Great job!

 

[Big_BK]

Thank Bfold and DB. I think most of the mistakes were caused by nerves which is understandable as it was my 2nd show and the guys i train with said i gotta just take time and learn how to control it. Also the weights were so light i was going balls out running with it so little mistakes fucked me up big time.

Had a light day today because i physically could not do anymore weight. I should have took this week off since im so sore and to rest but silly me didn't! Anyway here is what i did today, I'm probably going to take the rest of the week off. I need to do what ever is in the best interest for my show on the 26th in VA.

Squats -

225lbs 3 reps x2-3
315lbs 3 reps
365lbs 3 reps rehband belt
405lbs 3 reps rehband belt

455lbs 1 rep Rehband and regular belt

Deadlifts -

Bar+80kg 3 reps
Bar+120kg 3 reps
Bar+150kg 3 reps
Bar+180kg 1 rep rehband belt

Was trying new technique where you roll the bar out in front of you before the lift then back in. Was also barefoot. Legs were totally shot on these and back was not all there either.

DB Shrugs -

75lbs 10 reps
90lbs 10 reps x2
100lbs 10 reps x2
110lbs 6 reps

no straps just chalk.

 

[Big_BK]

Another light day. Was really focusing on form, going slowish with everything trying to have best form as possible. Legs have been really sore lately, especially the knees which sucks.

Farmers -

110lbs 120'
160lbs 120'
200lbs 120'
250lbs 60' rehband belt
290lbs 21sec. hold rehband belt and regular belt

Yoke -

210lbs 60'
300lbs 60'
390lbs 60' rehband belt
480lbs 60' rehband and regular belt and knee wraps
570lbs ~20ft, dumped it about 2-3 times. had rehband and regular belt, knee wraps and rehband knee sleeves over the wraps which made them a little bit tighter.

900lb Tire Flip -

4 flips
3 flips
(couldn't get shoulder low enough and back was spent from yoke)

Front Sandbag carry -

150lbs 120'
200lbs 120'
225lbs 60'

Just gonna take it light this week, will probably skip my leg day or do some light machine work just to keep them loose since i think i beat them up pretty bad if they are still getting this sore. Next week i plan on pushing pretty hard unless i still feel kinda run down then the week after that is pre contest week so that will be another light one.

 

[b fold the truth]

Just offering some thoughts:

It looks pretty high volume for a slow back down week.

Why even take the first 3 sets of farmers that you did? I can see that you need a warm-up and some technique work...but then why the 120' runs?

Yoke looks better but you could still lose a set or two.

I can't see what your intensity was like...but the week after a show, no rest in training, and coming back to this sort of volume is rough on the body.

 

[Big_BK]

I just do what all the other guys are doing in training. I thought i was taking it pretty easy that day too. We usually just bump the weight up a little each set but if you think thats overkill i can start skipping out on the lighter sets and wait till get get up in the weight. I'm gonna go pretty light this week in the gym though.

 

[b fold the truth]

I just do what all the other guys are doing in training. I thought i was taking it pretty easy that day too. We usually just bump the weight up a little each set but if you think thats overkill i can start skipping out on the lighter sets and wait till get get up in the weight. I'm gonna go pretty light this week in the gym though.

I began training that way and at the end I had a lot of sore joints after every Sunday training. I lacked technique so repetition helped me a lot but I look back and wonder.

I'm still nursing a torn bicep, but this is from Sunday
Sunday Training, 38MB Clip

Normally I would have gone a lot heavier on the squat, deadlift, stones, and log, but I'm trying to avoid surgery at this point and be ready for June.

If it works for you...keep doing it. Just think about making more 30' warm-ups instead of full 120' runs. It is just more and more that you have to recover from.

Will hop back on here in the morning big man.

 

[Big_BK]

Haha, that was a good video man. I'd die to train with you, looks like some good motivation right there! I was feeling great today, probably because i said fuck staying at 215 and started eating like a pig again.

DB Seated Shoulder Press -

45lbs 10 reps warm up
60lbs 8 reps
75lbs 6 reps x2

Pull-ups -

parallel grip 6 reps x5-6? maybe more

BB Flat Bench -

135lbs 10 reps
185lbs 6 reps
225lbs 4 reps

Tricep Pushdowns -

50lbs 10 reps
70lbs 10 reps x4

Nice light day, tomorrow i think i will do just some machines for legs as my legs are still pretty beat for some reason. I think it's the joint pain radiating through my legs!