Big_BK's Training Journal

[b fold the truth]

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.

Why 215? Is there a new class out there?

My partners in that video are Sergei (Russian) and Duncan (UK). From time to time we have up to 8 people training at a time and when the temps near 130 F it is normally just me training. No electricity or water...or English...lol

I can see the Sea though.

 

[Big_BK]

Damn, now that is hardcore training! It is a team comp and our combined weight needs to be under 450lbs.

 

[Big_BK]

Light leg session today, legs don't feel that beat up so i think i should be good for a final all out push next week then a break before contest time.

Leg Press -

270lbs warmup
450lbs 8 reps
630lbs 8 reps
810lbs 8 reps
990lbs 5 reps
Really only had to try on the last set. Rehband knee sleeves only.

Machine Squats -

180lbs 5 reps
270lbs 5 reps
360lbs 5 reps
Was not really in the frame of mind to go heavy on these. Joints and tendons were hurting and i wasn't pushing at all so stopped early.

Standing Calf Raises -

200lbs 20 reps x2
250lbs 10 reps x2

Then i played around with all the new machines they got at the gym which all pivot when you use them. Kind of cool but little use for a serious trainer other then taking a light week and messing around.

 

[Big_BK]

Last day of light week!

Standing BB Mil. Press -

95lbs 8 reps, 5 reps
115lbs 5 reps
120lbs 5 reps
135lbs 4 reps
155lbs 2 reps

Only used wrist wraps on these, once it got heavy really didn't push at all as i was going easy hence the low reps on the last set.

DB Rows -

100lbs 5 reps
130lbs 5 reps x4

Incline Situps -

35lb plate - 10 reps x4

DB Side Bends -

75lbs 10 reps x2 supersetted with shrugs 10 reps same weight

Had to go so cut it short on the side bends.

 

[Big_BK]

Good even day today i was pleased with it.

Frame carry -

220lbs 60'
320lbs 60'
420lbs 60'
560lbs 30'
630 failed to pick

Wheel Barrow runs -

~600lbs 100' turns at 50'
~750lbs same as above

this thing was a mother f----er!!! we did it outside and the ground was still soft not to mention the tired practically were flat on the turns so when you had to turn it was hell with the combination of everything!

Stones -

215 - 240 - 250 - 275 failed the 275
did that series 2 times i think
240 - 250 - 275
form was great on those, finally got the stone up high and it was a world of difference because it just sits on your chest and you don't have to fight it like i have been. i just gotta keep my head back.

 

[Big_BK]

Had to change my training around a little bit. I'm gonna be super busy tomorrow so i trained tonight since i got out of class early. Wasn't bad at all considering i had events yesterday!

DB Snatch/Clean and press -

65lbs 5 reps each arm snatch, 1 clean 6 press per arm also
75lbs 3 reps each arm same deal
85lbs same
95lbs same
105lbs 1 rep snatch both arms, 1 rep clean and press right arm, failed half way up on left but woulda had it if i was more intense.

Push Press -

95lbs x a few maybe 6 executed the double dip perfectly
115lbs x 5 i think same thing
135lbs same thing, these just flew up with the double dip
185lbs 1 rep double dip kinda sucked and had to muscle it up a little

Pullups / Hammer curls -

parallel grip 5 reps x2
45lbs db hammers 5 reps x 3 sets

BB CG Bench -

135lbs 5 reps
185lbs 4/5 reps 2-3 sets, shoulder were fried as was grip

DB Tricep extensions behind head -

75lbs 8 reps way to light
80lbs 8 reps
105lbs 3 reps started to burn out

Tricep Pushdowns -

120lbs i think? 8 reps x a few sets

arms were nice and pumped after that! Did some iso stuff because i didnt think i hit my delts and tris good enough but apparently i did.

 

[Big_BK]

Squats -

225lbs 6 reps
315lbs 5 reps
405lbs 3 reps rehband belt and wrist wraps
500lbs 1 rep regular belt and wrist wraps
Was kinda holding back on these, did them very fast with almost no rest as i wanted to do good on deads.


Rack pulls from below knee cap -

225lbs 5 reps
315lbs 5 reps rehband belt, back was tight from squats
405lbs 1 rep regular belt i think, may have been the rehband though
495lbs 1 rep regular belt and straps
545lbs 1 rep regular belt and straps
555lbs 1 rep regular belt, straps and ammonia capsule
That 555 was a heavy S.O.B i had to fight it at first and was really going no where but being the stubborn mule i am i fought it up and held it at lockout for ~10 seconds but 10 seconds with 555lbs in your hands is probably closer to 5 seconds in real world time.

DB Rows -

100lbs 10 reps
150lbs 8 reps, 5 reps x2
straps on these and rehband belt because was was TIIIIIIIIIIIIGHT!

Pretty good work out considering i was by myself so didnt have a spotter for motivation, gym was dead and didn't have much to eat today.

 

[Big_BK]

OK finally finishing up this crazy ass week!!! I'm going to replicate the contest the best i can on Sunday then all next week is eat eat eat sleep sleep sleep. I think i should be very strong with the week of rest, i haven't taken a serious break for a long time.

50lb db standing shoulder press 6 reps to warm up after stretching

Standing BB Front Mil. Press -

95lbs 6 reps
115lbs 6 reps
135lbs 6 reps
155lbs 6 reps

Decline Situps -

35lb Plate - 10 reps x 3 sets
super set with:
75lbs Side bends 10 reps x 3 sets

Seated HS Shrugs -

180lbs 10 reps x 4 sets

These were easy as hell but i was already pretty tired by then and on a time frame again so had to do them quick.

 

[Big_BK]

Ok today was my last workout before i go to VA friday for my comp on sat. Don't wanna give away to much but i was happy with today lets say.

90lb DB snatch -

3 R arm
3 L arm
2 R arm
2 L arm
one right after another so after the 3 R i went right to the L arm, etc.

Rack Pulls from below knee cap -

245lbs
445lbs rehband belt only
535lbs straps and belt
585lbs straps and belt

700lb Tire -

5 flips
short break
2 flips back then put it away

300lb atlas stone for reps -

6 reps to 42"
3 reps to 48"
had to call it a day due to time constraints

Here's some pics, still around 212lbs give or take a few depending on the day.

 

[Big_BK]

Sorry for not updating sooner but ive been busy as hell, jet lagged and am going to be busy pretty much all week so you might not get a write up until the weekend. Anyway we took 5 out of 7 LW teams, took 1st on the tandem DL pulling 1200lbs (maybe 1250 i forget) and were up against alot of seasoned vetrans in strongman so I'm pretty happy with my placing. I'll get more info and vids and pics up asap.