Category Archives for "Jacky Bigger"

Tuesday – January 10th, 2017

Oly Work

  • Kneeling Cleans 3×3 50kg, 8×3 55kg
  • Kneeling Squats 5×10 120kg

Bro Session – Back

  • Pull-ups 5×5 w/ 5 Sec Ecc
  • 1 Arm Band Lat pulls 5×10 e
  • Band Lat pulls 5×20
  • KB Upright row w/ 5 sec ecc 40lbs + KB Swinging rows 5×10 15lbs e
  • Band Face Pulls 100 Reps red band

I’m getting so antsy to begin the next step in my recovery process, which is walking. It can not come soon enough!

Body Weight: 62.9

Days Until I start walking: 6!!

Monday – January 9th, 2017

Oly Work

  • Kneeling Snatches + BTN Press 3+3×3 38kg, 3+3×4 40kg 3+3×3 35kg
  • Kneeling Snatch Shrugs 5×10 93Kg

I hit my head with the barbell doing kneeling snatches on my 5th set at 40kgs, after that I couldn’t get my focus back, so I dropped it back down to 35kgs and got some more speed work in. I came into the gym unfocused, and discouraged. Hitting my head was probably a result of my lack of focus. Lesson learned. Don’t look at you medical bills right before you leave for training, and don’t answer work emails and texts during training.

Bro Session – Shoulders

  • Dumbbell shoulder press 5×10 30lbs
  • Bottom UP KB Z press 5x8e 25lbs
  • Front raise w/ 5 sec ecc 3×10 + Lateral Raise 3×10 + DB clean 3×10 10lbs

Body Weight: 62.9kg

Days until I start Walking: ONE WEEK! – Can not come soon enough

These past couple of weeks have been rough. Don keeps reassuring me that this is going to be the hardest part and that it will get easier (mentally) as I can add in more and more exercises. I’m doing the best I can. I’m getting stronger each day, and I’m learning as I go. This dog WILL fight.

Thursday – January 5th, 2017

Oly Work

  • Kneeling Snatch 10×2 38kgs 1×2 40kgs 1×2 42kgs (PR double!)
  • Kneeling Strict Press 5×5 45kgs

Bro Session – Shoulders

  • DB Shoulder Press with 5 sec Eccentric 5×5 30lbs
  • Lateral Raises 3×10 w/ 5 sec Eccentrics 10lbs + Dumbbell Cleans 3×10
  • Lateral plate raises 5×10 10lbs

Legs

  •  1 leg squats 5×10 25lbs
  • Glute Bridges with band around knees 5×15 30lbs

I added slow eccentrics to some of my bodybuilding work this week. Mainly to switch it up from getting to boring, and to really try to pack on some muscle. If I’m stuck bodybuilding for who knows how long, I might as well do it right and try to get as big as possible! Excited to see the results. My diet has been on point, and I’m actually feeling pretty strong!

I’m really surprised and proud of myself for how positive I’ve stayed a majority of the time through this process. I’m learning a lot about myself.  I’m learning how tough I am, learning a lot about my drive an motivation, and learning a lot about my discipline. I’m learning to enjoy the little things and focus on the positive. Take a step back and analyze yourself. What drives you? What’s your motivation? How dedicated are you to reaching your goals? What excuses are you making? Think about it.

Body weight: 63.3

Days until I can try to walk: 12

Wednesday – Jan 4th, 2017

I have officially made Wednesday’s my bro day. Monday chest day? Nahhh. Wednesdays! Mainly because mentally I can’t handle doing kneeling snatches and cleans more than twice a week each. They are better than nothing, but man, sometimes they really just suck. So Wednesdays are now dedicated to being and bro as possible, and building up this upper body of mine.

  • Bench Press up to 5RM at 145lbs (PR) then 3×5 at 125lbs
  • Incline Dumbbell bench press 5×5 40lbs w/ 5 sec Eccentrics

40lbs wasn’t quite heavy enough, but we don’t have any dumbbells between 40 and 60lbs. I was pretty confident that I would be able to do the 60lb dumbells. So I asked coach Don if I could try, he said no. I tried anyways I failed, miserably. Listen to your coaches people! They usually know better than you do.

  • Plyo Pushups 5×10
  • Dumbbell Rolling Tricep extensions 5×15 25lbs
  • Dumbbell Tricep extensions 5×15 10lbs

Bodyweight: 63.2 kgs

Days until I get to try to walk: 12

Tuesday – January 3th, 2017

Oly Work

  • Kneeling Cleans 8×3 55kg 1×3 57kg 1×3 60kg (PR)

5kgs up on the 8×3 from last week, AND they felt much better this week! 🙂

Back Accessories

  • Bench Lat Sweeps 2 sec pauses at top – 5×10 15kg
  • Bench Rows 5 sec ecc – 5×5 50kg
  • GHD Extensions + Batwin row 5×10 20lbs
  • Revers plank 5×1:00 w/ 1 minute rest 15kg

Body weight: 63.0 kg

Days until I get to start walking: 14

Doesn’t look like much on paper but it felt like a lot. I’m happy with the over all work that I’m putting in. I know it’s not the same as actually being able to train, but I think it will put me at a pretty good starting point once I’ allowed to lift again. Kneeling Snatches and cleans suck, their frustrating, boring and tedious, but at least I’m starting to get the hang of them and get better at them! It will pay off in the long run.

Monday – January 2, 2017

1st Training Session of 2017!

Oly Work

  • Kneeling Snatch + BTN press 10×3+3 39kg
  • Kneeling Snatch Shrugs 5×10 85kg
  • Kneeling Squats 5×10 110kg

Bro Session – Shoulders

  • DB Shoulder Press – 5×10 30lbs
  • DB Clean and Press 5×10 10lbs
  • DB Lateral Shoulder Raise 5×10 10lbs
  • DB Bent Over Delt Flys 5×15 10lbs
  • Bottoms up KB Z press 5x5e 20lbs

Bodyweight: 63.3Kg

Days Until I start walking : 15

Kneeling snatches felt great today! Up a couple of kilos again from last week, and they felt much more snappy and crisp this week. Plus I added in the BTN press, so I got in a lot of good work. Learning the difference between being focused and thinking. You have ZERO time to think during this movement, but they require ton’s of focus. Doing even the tiniest thing wrong really shows. Learning focus, precision, and getting the hips nice and fast.

The kneeling squat surprisingly give my legs a decent amount of work. My butt was burning by the 3rd set, and I’m sure I’ll feel them in my quads a bit tomorrow. My upper body is starting to get super swoll. As fun as all this bro work is, I can’t wait to be actually lifting again. Trying my best to be patient and to make it through another week without any major breakdowns.

Happy 2017! Ready for a year filled with rehab and frustration. It’s only going to make me stronger.

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