Road to 600KG and Gripper Training

Oct 22 2018

Think Big Wk 2, Day 1

I keep forgetting to take measurements. I always remember deep into the session lol. Ill have to set a reminder on my phone.

Standing OHP
bar x 5
65 x 5
80 x 5
95 x 3
115 x 8, 8, 8, 8

Bench (prescribed “speed” work)
135 x 2
140 x 2 x 6 total sets (30 sec rest)

Superset
DB Side Laterals 20lb x 12 x 3 sets
DB Rear Laterals 20lb x 12 x 3 sets

Superset
Band Pushdown x 15, 15, 15
Hammer Curls - 40lb x 8, 8, 8

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Side note - my scale is incorrect at the house. I had a physical yesterday afternoon and with all my clothes (2 shirts, pants, shoes, and all the contents in my pockets) my weight was 182.7. I have been getting in the mid to high 180s on my scale with just underwear on. So i guess thats good as far as wilks go lol

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Oct 24 2018

Think Big Wk 2, Day 2

Squats
135 x 3
185 x 3
225 x 2
250 x 12, 12, 10/2

Had to stop at ten then hit the other two reps 30 seconds later. Was getting very close to vomiting again lol. These high rep sets are just terrible.

Beltless Sumo Pulls
135 x 1
225 x 2
275 x 2, 2, 2, 2

Trying to be explosive with these but really they felt as if no weight was on the bar. Very easy, RPE 0 lol

Glute Hams 3 x 8
Ab Roller 3 x 8

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Oct 26 2018 - 5am

Think Big Wk 2, Day 3

Bench
Bar x 10
135 x 3
155 x 3
165 x 12, 12, 12

Paused Slingshot
195 x 5

I then realized I forgot I had a mole removed on the back of my tricep on Wednesday that required stitches. Oops and ouch

DB Bench
65 x 8, 8, 8 (3 second eccentric)

DB Fly
20 lb x 12 x 4 sets

OH Plate Ext
4 x 15

Band Pushdowns
3 x 15

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Dude…:joy:

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What was weird is it didnt even hurt until after i pulled off the slingshot. My mind isnt 100% early in the morning. Just enough so to get the lift session done

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Edited it there for you…just kidding. Powerbuilding seems fucking brutal. Good going.

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Oct 27 2018

Think Big wk 2, day 4

Switched up just a big bc of our little ones nap time. Snoozed in this am but lifted during his nap. I couldn’t control the first set of 12 quietly enough so I finished out with 4 sets of 6

Deadlifts
225 x 2
275 x 2
320 x 12, 6, 6, 6, 6

Frankenstein Front Squats
Bar x 5
135 x 3
185 x 3
210 x 2, 2, 4

45 lb plate hammer curls
4 x 10

Band lat pulldowns
3 x 15

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Oct 29 2018

Think Big Wk 3, Day 1

Standing OHP
bar x 8
65 x 5
80 x 5
95 x 8
105 x 8
125 x 8, 8, 8

Had to get a little leg drive into the ends of the the sets at 125.

Bench (alternating pause/non paused)
135 x 3
155 x 3
170 x 3 x 8 total sets

Giant Set
DB Side Laterals (20lbs) 4 x 12
DB Rear Laterals (20lbs) 4 x 12
Avg Band Pushdowns 4 x 15

OH Plate Ext - 45 x 30 reps

3 Likes

Halloween 2018

Foam rolling and some stretching, woke myself up at 5am bc our little one has been sleeping till about 7. Then as i get started warming up he wakes up lol. So postponed until 630 am

Squats
bar x 5
135 x 5
185 x 3
225 x 1
270 x 10, 10, 10

Sumo Deadlifts
315 x 3, 3, 3, 3, 3, 3

Glute Hams
3 x 8

Ab Rollers
3 x 8

Top set here: These were very challenging sets at the set/rep scheme

2 Likes

Nov 1 2018

Think Big Wk 3, Day 3

Bench
Bar x 5
135 x 3
155 x 3
170 x 3
180 x 10, 10, 10

Slingshot bench (20 sec rest)
200 x 3, 3, 3, 3, 3

Close Grip Bench
140 x 8, 8, 8

DB Flies
20lb x 15 x 5 sets

Lying DB Ext
20lb x 12 x 4 sets (back to back, no rest)

Band Pushdowns
3 x 15

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Nov 3 2018

Think Big Wk 3, Day 4

Gonna stray some on deadlift programming. Got a potential push pull meet in a few weeks with my brother in law. Still waiting on details. Also I can only lift in the mornings due to work and life schedule so these high rep deadlifts have been real challenging at not being loud (I lift right below our little ones room)

Deadlift
225 x 1
275 x 1
315 x 1
360 x 1
405 x 1
340 x 3 x 5 sets

KB Rows
70 x 10 x 5 sets

Barbell curls
Bar x 15 x 3 sets

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You could check out @littlesleeper and just DL like he does, putting it down ever so gently, like the plates were made of glass.

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I would if I could, lol my lumbar spine is feeling it after attempting to be quiet. I can rest down singles easily but ten rep sets… lol :weary:

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Nov 5 2018

Think Big Wk 4, Day 1

Bench
Bar x 3
95 x 3
135 x 2 x 6 sets (20 sec rest, tried to move as fast as i could)

All those sets are RPE 0, Im guessing its a programmed deload session.

Standing OHP
Bar x 5
65 x 5
95 x 1
105 x 5, 5, 5

DB Bench
60lb x 20 x 2 sets

DB Fly
20lb x 12 x 4 sets

Band Pushdown
4 x 12

I moved my hands higher up on the bands this time to get a little more resistance at locking out.

4 Likes

Nov 7 2018

Think Big Wk 4, Day 2

Squats
Bar x 5
100 x 5
135 x 5
185 x 5
225 x 3
275 x 1
280 x 10, 10, 10

This squat volume/weight at this rep scheme has been killing my legs and lower back. Sore for days… Going to start taking 5g of creatine a day to see if that will help and going to start eating another egg for breakfast. Maybe another snack during the day as well to help with recovery. My sleep is hard to control having an almost one year old. That kid is a mystery, youll just never know what hes got in store in the early morning hours.

Sumo Dead’s
225 x 2
245 x 2, 2, 2, 2

Light Good Mornings
100 x 15, 15

Glute Hams
3 x 8

Ab Wheel
3 x 8

3 Likes

Solid lifting there mate, it’s a great stress relief when the kids are little and unpredictable

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Appreciate it, life has been a little bit different the past year but I wouldnt trade it for anything.

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Nov 8 2018

Think Big Wk 4, Day 4

Bench
Bar x 5
100 x 5
135 x 3
155 x 3
170 x 3
190 x 10, 10, 10

Slingshot (paused)
225 x 5, 5, 5

DB Fly
35 x 10 x 5 sets

DB Tri Ext (laying, no rest)
35 x 8, 8, 8
20 x 15, 15

Avg Band Pushdowns (10 sec rest)
5x15

Bench actually felt pretty strong today. This bodybuilding style changeup is going to produce some good dividends here in 3 months.

3 Likes

Maybe dial back the weight some of you are crushed for days like this. Not what you want to hear, but taking 3-4 days to recover is not a good sign.

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