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Old 10-30-2013, 07:42 AM   #1
Orsson
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back in the squat rack again.
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Post Orsson's BIG Log

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Alright, so I'm starting my second week of Jonathan Byrd's BIG program. I like it a lot so far. I'm gonna go ahead and record last weeks numbers in this post. Coming off a shoulder (poss. rotator cuff) and knee injury, so I'm going forward carefully. That said, I'm glad to be getting back in the gym and getting my strength back.

Last week:
10/22
Squat
2x8 bar
2x8 95
1x4 115
1x4 135
3x8 175

Narrow Squat 3x8 95
Leg Extension 3x20
Leg Curl 3x20

10/23
Bench
2x8 Bar
2x8 95
1x8 115
3x8 135

Narrow Bench 4x10 115
Kaz Press 4x10 95
DB Skullcrushers
1x10 35
1x10 45
2x10 55


10/26
Back
Low Pin Pulls
1x5 135
1x5 225
4x6 275

Shrugs 5x10 275
Bent Over Rows 4x8 95

10/27 Bench Auxillary
Military Press
4x8 95

DB Arnold Press
1X8 30
1X8 35
2X8 40

Weighted Sit-Ups
4x10 with 25# plate

Side Bends
4x10 w/ 45# plate

Last edited by Orsson; 10-30-2013 at 07:45 AM.
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Old 10-30-2013, 12:49 PM   #2
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Wall of text!

Good luck man. Smash your goals.
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Old 10-31-2013, 12:32 PM   #3
Orsson
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back in the squat rack again.
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Got to the gym late yesterday and early this morning, so it's a two day log!

10-30 Squat day
Squat
2x8 bar
2x8 95
1x4 120
1x4 140
3x8 180

Heavy good mornings
4x6 115

Calf Raises
4x20

Ab Superset
Crunches/Leg Raises/54# Side Bends 4x20

10-31 Bench Day
Bench
2x8 bar
2x8 95
1x8 120
3x8 140

OHP
4x6 115

Inclined DB Press
4x8 @ 30/35/40/45
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“The blood of your fathers has turned to water in your veins. Not your lot is it to be strong as they were. Having tasted neither life’s sorrows not it’s joy, like a sickling you look at life through a glass. Your skin will shrivel, your muscles grow weak, tedium will devour your flesh destroying desire. Thought will congeal in your skull and horror will stare at you from the mirror. Overcome yourself, overcome yourself. I tremble, I seethe, I clench, I seize the haul.”
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Old 10-31-2013, 12:59 PM   #4
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Great start to your log, keep it up!
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Old 10-31-2013, 10:20 PM   #5
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Nice squatting.
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Old 11-01-2013, 12:34 AM   #6
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Nice. Handling the early volume well. It will translate into big jumps later.

Love this program. Rock on.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 11-02-2013, 08:43 PM   #7
Orsson
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back in the squat rack again.
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11-2 Back Day
High Pin Rack pulls - #4 hole
1x5 135
1x5 225
2x4 315
3x4 275

Glute Ham Machine
3x10 100#

Rope Tricep Pushdowns
3x10 @ 42.5
2x10 @ 50

Rope Cable Curls
3x10 35
2x10 42.5

Reverse Curls
2x8 30#

I was planning on pulling 315 for all 5 sets of rack pulls, but I was still hungover after work and was afraid of shitting my pants. So I stepped down the weight to avoid befouling our platform. Felt pretty good about the pulls overall, but it feels really weird starting a pull from practically halfway up. Tomorrow is bench auxillary, and I'll probably throw in more direct arm work since I won't be "depleted".

Thanks for all the great replies. And Mike, your'e right about the volume. I'm already seeing (feeling) results from it. Party on, y'all!
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“The blood of your fathers has turned to water in your veins. Not your lot is it to be strong as they were. Having tasted neither life’s sorrows not it’s joy, like a sickling you look at life through a glass. Your skin will shrivel, your muscles grow weak, tedium will devour your flesh destroying desire. Thought will congeal in your skull and horror will stare at you from the mirror. Overcome yourself, overcome yourself. I tremble, I seethe, I clench, I seize the haul.”
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Old 11-04-2013, 02:31 PM   #8
Orsson
Orsson
back in the squat rack again.
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Activity: 3% Activity: 3% Activity: 3%
 

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11-3 BENCH AUX
Warm up
2x8 bar
2x8 95
1x8 135

Heavy 2-Board Press
1x5 185
1x5 195
1x1 205 - Failed set, lowered weight
1x5 185 - needed assistance last two reps

DB Pullover, Arnold Style
4x8 35

Facepulls
3x10 50

DB Rows
3x10 40

I'm really surprised at how quickly I was able to move 195 and the one rep of 205. I need to work on keeping my elbow in, I was definitely flaring towards the end.

Major thanks to Irishhitman and our Aussie friend for the spot and board holding!
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“The blood of your fathers has turned to water in your veins. Not your lot is it to be strong as they were. Having tasted neither life’s sorrows not it’s joy, like a sickling you look at life through a glass. Your skin will shrivel, your muscles grow weak, tedium will devour your flesh destroying desire. Thought will congeal in your skull and horror will stare at you from the mirror. Overcome yourself, overcome yourself. I tremble, I seethe, I clench, I seize the haul.”
--Yuri Vlasov
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Old 11-04-2013, 02:46 PM   #9
Ancrel
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Getting it done, good stuff!
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Old 11-04-2013, 06:53 PM   #10
BendtheBar
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Getting it done.
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