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| The Beasting Of 2009 | |
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| Topic Started: Dec 8 2008, 05:04 PM (2,124 Views) | |
| BigKen | Dec 8 2008, 05:04 PM Post #1 |
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Since my rehab and training has been very good recently, Ive decided to start my 2009 training a few weeks early. Ive been back training events for a few weeks now, squats are coming on too. Squatted 220k for an easy single on Friday then yesterday for events I did 120k log for 2, 310k easy yoke, then about 5m with 390k, beat everyone in farmers hold with 110k a hand for 80seconds and finished with stones, did a 170k stone last week but yesterday was stone runs. Heres the training from today: 8/12/08 Deadlifts- 60/8, 100/8, 140/6, 180/4, 220/4/4/4/4/4 Pulldown- lv.8/10, lv.10/10, lv.12/6 These are such a bastard when the weight gets heavier cause the machine I use is on a multigym and has no pad to put the knees under and I cant be bothered going upstairs just for a few sets, but think I might start cause I dont work the back properly here DB Rows- 35/10, 50/10/10 GMs- Did these first with a loading pin to try and simulate one motioning a stone but didnt work too well; 60/6, 80/6, 100/6, moved onto a barbell to finish; 60/8, 100/6, 120/4 |
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| BigKen | Dec 10 2008, 11:45 PM Post #2 |
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Had a very stressful day at Uni so decided that instead of going to the uni gym where there is no atmosphere and loads of bicep boys Id go to the DAWC with Andy. Think this might have to become a regular occurance as I train so much better there than uni gym! Even with the stressful day, had a great session! 10/12/08 Jerk From Rack- 60/5, 80/5, 100/3/3, 110/4, 120/f Just failed the 5th rep at 110k at the 120k Cleans- 50/5, 80/5, 100/3, 110/2, 120/2 continental Snatches- 50/3, 70/2 Seated DB Press- 30/8, 40/8/6 Shrugs- 210/10, 240/10/12 |
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| BigKen | Dec 11 2008, 09:10 PM Post #3 |
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Pretty good session today, even though I had a stupidly busy day at uni. Didnt eat properly all day due to doing work constantly all day. 11/12/08 OH Lockouts- 40/8, 60/8, 80/8, 100/8 PB Excentric CG Bench- 60/8, 80/8, 100/3 DB OH Ext- 35/8, 50/9/6 DB Skulls- 20/8/8/8 Finsihed off with a good few sets of tricep pushdowns for 10reps a set. |
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| hercmet | Dec 12 2008, 10:27 AM Post #4 |
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i just love this kind of training  and i'm very curious to see what this continental clean is ..
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| BigKen | Dec 12 2008, 06:28 PM Post #5 |
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Continental is when the bar goes from floor to stomach then to shoulders. |
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| BigKen | Dec 12 2008, 06:29 PM Post #6 |
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Pretty good session today, everything feeling good so very happy with how end of rehab is going. 12/12/08 Squats- 60/6, 100/6, 140/3/3, 175/3/3/3/4, 200/2 paused Karlsen Squats- 100/6, 140/6, 180/10/10 |
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| hercmet | Dec 12 2008, 09:16 PM Post #7 |
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the bar goes to stomach ?? doesn't that hurt ? i have another question for you BigKen : what is a Karlsen Squat ? 
Edited by hercmet, Dec 12 2008, 09:17 PM.
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| BigKen | Dec 12 2008, 09:33 PM Post #8 |
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Doesnt hurt that much if at all TBH. Karlsen squat is a hack squat, but facing towards the machine. |
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| BigKen | Dec 14 2008, 07:45 PM Post #9 |
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Awesome session today, although stones were a bit for a let down. Found out today that my dad has pneumonia again, so that was probably playing on my mind too. 14/12/08 8" Log Press- 70/6, 100/3, 110/2, 115/1, 120/1, 125/1 PB Probably should have done the 125 instead of 130k last week and reckon I would have gotten it easier then, but wasnt too bad today. Silver Dollar Deadlift- 60, 160, 210, 240, 270, 300, 320 fail Farmers Hold- 110k a hand/ 70 seconds, 70k a hand/ 140 seconds PB Beat everyone again this week, wanted to put both down after about 10s, but sort of just switched off and held on till I though my hands were going to rip apart!  Stones- couple of runs of 90/68", 110/58", 130/ 52" Couldnt get a grip properly on the 150 and it kept rolling in the arms, need to try and find a way to traing for the strength needed for the pick off the floor in the gym to improve that. |
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| BigKen | Dec 15 2008, 06:02 PM Post #10 |
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Not a bad session, dead felt good but slow off floor and used straps for 2nd and 3rd set of 230 and set of 250k as grip was feeling weak from yesterday. 15/12/08 Deadlifts- 70/8, 110/6, 150/6, 190/6, 230/3/3/3/3, 250/2 Pulldowns- 80/10, 100/10/10 DB Rows- 40/12, 50/12/12 Then did a few experiements to try to find a way to train for strength off the floor, but Im just going to train speed deads and platform deads to increase my explosiveness off the floor. |
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| african lion strength | Dec 15 2008, 07:53 PM Post #11 |
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Yup speed deads alternating with and without bands. Plus although I control weight on the way down, I am fairly fast letting it down in order to try & conserve as much energy for next concentric rep as possible. For stone pick up and lapping, I would add heavy bentover rows to your deads. I can attest to definite carryover from heavy bto rows to stones. Keep up the work. |
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| BigKen | Dec 16 2008, 04:46 PM Post #12 |
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Not too bad of a session today, but think that Im starting to get drained as this is the third day in a row Ive trained. Going to up the food intake for the rest of the week and then use weekend to relax and rest up for next week. 16/12/08 Rack Jerks- 60/6, 80/6, 100/3, 110/2 Cleans- 60/6, 80/3, 100/2 Seated Press- 30/8, 40/6/4 Savickas Press- 60/5/5/6 Seated Machine Press- 40/10, 60/8, 80/5 |
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| BigKen | Dec 18 2008, 07:31 PM Post #13 |
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Competed in the first Strathclyde Power & Strength Comp last night, did a 235k squat, 130k bench and then a PB deadlift of 285kg! There will be a write up in the general section soon.
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| BigKen | Dec 18 2008, 08:04 PM Post #14 |
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Heres a few pics of the 285k pull: During the pull:  Success! 
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| BigKen | Dec 19 2008, 11:30 PM Post #15 |
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Not a bad session today; some good squatting and first time doing leg press again after injury and felt nothing...awesome! 19/12/08 Squats- 60/6, 100/6, 140/5, 180/1, 190/3/3/3 Leg Press- 130/6, 180/6, 220/6, 260/6, 300/6 Front Squat- 60/6, 100/6, 140/3 |
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| BigKen | Dec 20 2008, 08:51 PM Post #16 |
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Not a bad tirceps session today, happy with how things are progressing. 20/12/08 OH Lockouts- 60/6, 80/6, 100/6, 105/6 PB Excentric CG Bench- 60/6, 100/5 OH DB Ext- 35/10, 50/8, 60/2 Lying DB Skulls- 18/10/10/10 Edited by BigKen, Dec 20 2008, 08:52 PM.
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| BigKen | Dec 22 2008, 08:07 PM Post #17 |
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Not a bad session today, hit a few PBs so Im happy. 22/12/08 Deadlifts- 50/10, 90/10, 130/6, 170/6, 210/3, 250/1, 270/4 PB, 290/f 250 was very fast, and the 270 was fast too. Video to follow Tbar Rows- 20/10, 40/10, 80/8, 100/8, 120/6 Pulldowns- 70/10, 80/8, 90/8 DB Rows- 35/10, 60/10/12/12 Hammer Curls- 25/10, 30/8/6 |
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| BigKen | Dec 22 2008, 09:22 PM Post #18 |
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http://uk.youtube.com/watch?v=S0di6acFhpo
Edited by BigKen, Dec 22 2008, 09:38 PM.
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| BigKen | Dec 24 2008, 11:03 PM Post #19 |
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Ok session today, heaviest Ive done from rack since injury, 120k was fast so I have no reason to have failed 125k. Not Pleased! 24/12/08 Jerk from Rack- 60/6, 80/3, 100/3/3, 110/2, 120/1, 125/f Cleans- 60/6, 90/3, 100/3, 110/1 Failed second rep at 110k cause I didnt get it high enough and then it just slipped down t-shirt since I wasnt planning on continentaling any of them so no chalk on it. Standing Strict Barbell- 40/6, 60/6, 80/4, 90/f Brother misloaded bar for first 90k set so had 5k extra on one side, lost the head. Shrugs- 200/12/12 |
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| BigKen | Dec 26 2008, 09:02 PM Post #20 |
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Quite a poor session today, just dont think the head was in it and maybe not been eating enough the last few days, as I felt quite weak. Not training again till Monday, where the plan is to pull 300kg deadlift. 26/12/08 Squats- 60/6/6, 100/6, 140/5, 180/1, 205/1/1 wraped Plan was 3x3 at 205kg. When the first rep I felt bad, I thought Id wrap then knees and just push through but wraps just made it feel even worse as I miswrapped the knees. Leg Press- 170/6, 220/6, 260/6, 300/3 Was just really pissed off at this point so just left it here. |
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| BigKen | Dec 29 2008, 05:24 PM Post #21 |
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Awesome session today, nice big deadlift PB! 29/10/08 Deadlifts- 60/6, 100/6, 140/4, 180/2, 220/1, 260/1, 290/1, 300/f Was a bit worried about these as my back was feeling quite tight and tired even after the 60k set. Pulled 180k and it felt slow, second rep wasnt too bad. 220k felt very slow too and was wondering if I was even going to pull 260k. 260k pull was pretty slow, so 290k was looking doubtful, but it came up although it felt like forever to actually finish the pull and lockout. Over 300k easy with a suit, my new Inzer Fusion should be here the next few days! I cant wait! Pulldowns- 70/10, 80/10, 95/8 DB Rows- 40/10, 60/10/10/10 Ex-Bar Curls- 30/8, 50/8, 65/6 Video Of 290k deadlift: http://uk.youtube.com/watch?v=C1_BTTOQCkE |
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| BigKen | Jan 1 2009, 12:32 AM Post #22 |
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Pretty good session today, OH stuff is starting to get back to the form I was at before injury. Problem Im having is waiting too long at shoulders after taking it out the rack, I used to do this alot so I just need to get more confident and take a big breath when I take it out, another after my feet are placed and throw it up! 31/12/08 Rack Jerk- 60/6, 80/3, 100/3, 120/f/2 Cleans- 60/3, 80/3, 100/3, 110/1 Seated DB Press- 35/8, 40/8/8 Lat Raise- 18/8/8/8 Shrugs- 180/12, 220/12, 260/10 Then did a 300kg hold in the rack with just chalk and belt as if it was end point of a deadlift, held 300kg for approx 10s and 340k approx for 4s. Just need to enure grip is solid for heavy deads. Bar I used was smooth so very happy with this. |
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| BigKen | Jan 2 2009, 06:03 PM Post #23 |
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Pretty good session today, definetly made up for last weeks poor leg session. 2/1/09 Squats- 60/6, 100/6, 140/4, 180/2, 200/5 PB Front Squats- 60/6, 100/4, 140/2, 160/3 PB Leg Press- 170/6, 220/6, 260/6, 300/12 SLDL- 100/8, 140/8, 180/4 |
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| BigKen | Jan 3 2009, 06:27 PM Post #24 |
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OK tricep session today, not great, but will start getting better. 3/1/09 OH Lockouts- 60/6, 100/6, 110/3 CG Bench from pins- 60/6, 100/6/8 OH DB Ext- 35/10, 50/10/10 DB Skulls- 20/10/10/10 |
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| BigKen | Jan 6 2009, 04:56 PM Post #25 |
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Awesome session today, was more based around breaking in my new deadlift suit rather than a proper back workout. 6/1/09 Suited Deadlifts- 60/6, 100/6, 140/6, 180/3, 230/2, 270/1, 300/1 PB, 310/f/1 PB, 315/f Straps up from 230kg, failed first set at 310k as grip went, but pulled it fine with straps and then 315k failed at mid thigh, just couldnt lock it out! Edited by BigKen, Jan 6 2009, 04:57 PM.
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