Bigken1985 Posted August 15, 2015 Report Share Posted August 15, 2015 Hi im Ken ,Im a soon to be 30 YO male powerlifter, i live in Timaru which alot will know lol. I work as a Power Faultman which can be challenging at times as i get called out at odd times, sometimes in the middle of the night, its not too bad though, its every third week and i make real good money and it pays my bills so i can do some comps. I have three children, two dogs and own a house with my wife. I have a full gym set up in my single garage as i got sick of shitty benches and gear at snap fitness. Ive got a cage, two Olympic bars, far more weight than i need, incline bench, platform, olympic dumbells, chains, prolock collars, multi gym. I love my gym, its my pride and joy, hopefully ill get a SSB for my bithday from getstrength from my wife, long term id love to get a Texas power bar, but for now im good. I have been training on and off for the last 7-8 years, with the last appox 3 years being consistent, heavy training, with only taking the odd deload week off.When i moved to timaru i was 73kg, now im 98. My first powerlifting comp was in Nov 3013, I compete with NZPF and are with CPA with most of our comps help in christchurch. This year have only done 2 comps as canterburys was in Nelson and i couldnt get up there, I did South Island champs where i totalled 550kg. And i traveled to auckland for nationals where i totaled 562.5kg, @98.4kg. Which consisted of 200sq, 130bench, 232.5deadlift ( got 237.5 at south islands) currently im coming off a knee injury, which i may have done leading into nats, first session back squatting something felt average as, so have not really squatted since. Im probably going to work towards next year for a big total. Ive been working on bilding some muscle and conditioning at the moment, ive been running The Juggernaut Method FellowshipOfTheRon 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 15, 2015 Author Report Share Posted August 15, 2015 Weds 12-8-15Juggernaut week 2 10s waveSumo deadlift beltless60kgx5100x5125x5add straps140x5150x10150x10150x17Felt good, knee held up good was a little worried going in, had 2 more reps left if my strap hadn't come offKB swings8kg 3x16Farmers walk20kg plate in each hand, walk around drive way as long as possible M.T and reddog 2 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 15, 2015 Author Report Share Posted August 15, 2015 Fri 14.8.15 Seated ohp Barx15 30x5 40x5 55x10 55x10 55x13 Seated feels alot better for me and I actually feel stronger Chest supported BB rows 60kg 3x15 Floor press with chain 60kgx7 80 x3 Add 48kg chain X3 100 kg plus chain, this was HEAVY X1 missed second rep. Chain got under plate on one side and messed me up. This is freaking heavy! Around 140 or more at the top! ×1 went for a second single and got it Skull crushers incline ez bar 5x30 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 17, 2015 Author Report Share Posted August 17, 2015 17/8/15Juggernaut 10s waveweek 3Squatsbarx3x340x560x5Done, knee felt like shit, really pissing me off. Its not really painful just dose not feel right. Its like when i get to depth it kind of catches. and when i stretch my quad out i feel it a bit. Phisio was BS, told me it was a hamstring. Got a massage on froiday. see if that helpsRack pulls from knee60x5100x5140x5add straps180x5190x3200x13Top set on these was tough, pretty slow from this positionRDLs60kg 3x20 Pretty average night tonight. not particularly fired up after the squats. Still got something done. Considering taking a full deaload week next week, its a deload week anyway but im thinking of staying out of the gym to let things heal up some more Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 18, 2015 Author Report Share Posted August 18, 2015 18/8/15 TuesJuggernaut Bench 10s wave, week 3TNG Benchbarx2040x560x570x575x385x190x16Close grip90x580x570x560x1060x1070x580x590x3DB rows 45kg 3x8face pullslightx3x15ez bar curlslightx 50 reps rest pause Notes:Bench felt a bit slow today, pretty happy with 16 reps. Decided to do a pyramid on the close grips, was pretty taxing, barely got the 3rd up on the last set. Probably lost some leg drive today, hips and knee feel like shit, knee feels a little shit today after trying to squat yesterday. Have booked in with the doctor next Wednesday to see if he can help me more than the phisio, hopefully get a MRI done on it. i think its a strained MCL, but im just guessing really. Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 20, 2015 Author Report Share Posted August 20, 2015 Thurs 21-8-15Have decided to take a active rest deload. Ill take approx a week and a half. Hopefully this will help heal thing up someTonight's workSpin bike light cardio-30 minsMassage ball-pecs and backFoam roll- back. quads. Hammies. Glutes. Stretch - lower back. Hammies Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 20, 2015 Author Report Share Posted August 20, 2015 Also have been getting up every morning at 0530 and going for a 30 min walk. Have dropped all heavy carbs out and kind of eat a paleo type diet Example. Days foodBreakfast3 eggs piece bacon sauerkraut 10am 30g whey, piece of fruitLunch. Hogget chops and salad3pm 30g whey in coconut waterDinner. Mince curry with veges and mashed potatoeBedtime. Hunk of pb Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 24, 2015 Author Report Share Posted August 24, 2015 Mon 23-8-15Quick mobility work after work todayLying hamstring stretch with band Glute stretchQuad stretch Foam roll lower body Quote Link to comment Share on other sites More sharing options...
Skeletor Posted August 24, 2015 Report Share Posted August 24, 2015 Good journal so far man and interesting looking program. Will be good to see how you go on it. I like the max rep sets. I also prefer ohp seated to standing aswell. Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted August 24, 2015 Report Share Posted August 24, 2015 nice intro post and good training log man, mint garage gym too! Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 24, 2015 Author Report Share Posted August 24, 2015 Good journal so far man and interesting looking program. Will be good to see how you go on it. I like the max rep sets. I also prefer ohp seated to standing aswell.Thanks mate. Its either juggernaut or 531 which both use max rep sets. I tend to like 531.allows me to use heavier loads at a lower volume. Can always add volume with bbb Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 26, 2015 Author Report Share Posted August 26, 2015 So a little update. Went to doctor today, gave me a script for some naproxen and told me not to irritate it lol. said if it got worse he will refer me to someone. At least the anti inflamatories should help out. Its feeling much better, im trying to stretch my hamstrings and lower body as much as i can. I can hit a bw squat with next to no problems, i will probably take a wider stance, and hips are very tight, so might just have to work slowly on the depth. I am done with this deload, cant wait to get squatting again, also have ordered a SSB for my birthday, so rapt about that too Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted August 26, 2015 Report Share Posted August 26, 2015 You might want to look into some quad stretches as well, like a couch stretch (if it doesn't irritate your knees). Thumbs up for the SSB Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 27, 2015 Author Report Share Posted August 27, 2015 27-8-15New training buddy came over for a bench session, we got along real well and he is a strong dudeBenchBarx1540x860x680x8100x10120x2 (missed 3rd)120x2110x4100x5/6ishDecline Barbell bench60x1060x1080x10100x10100x10110x5100x7Close grip declines100x580x1360x20triceps now toastedBarbell rows60x15 rev grip80x10 overhand100x6 rev grip100x6 straps100x6 rev gripSo my new training partner is a tank, was repping 120 for 10 easy and im just TRYING to keep up, he ended up repping 140 for 6 odd reps without a grind.Often bodybuilding guys own us powerlifters in the bench press He is pretty experienced and suggested dumbells and delines to bring my bench up, so we jumped on some delines, and boy it was weird, to start with i felt like i wanted to slide backwards, but after a little while i got the hang of them. After feeling the 120 and failing miserably, i seriously realized my bench has not really gone that far at all. My training partner also has a gym at his house so we will switch between the two, he is keen to learn how to deadlift and squat and im keen to learn some upper body stuff. So my training going forward probably wont be following a set program, it will just be hard fukin work! Skeletor 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 28, 2015 Author Report Share Posted August 28, 2015 28/8/15ShouldersSeated dumbell press 10×1220×1025×1030×1035×8Barbell upright rows20×1040×1050×640×10Btn seated BB rows 20×1040×1060×560×560×440×13 Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted August 29, 2015 Report Share Posted August 29, 2015 sweet, sounds like a good mutually beneficial relationship you got there with your new training partner good way forward for you both to become serious tanks Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 30, 2015 Author Report Share Posted August 30, 2015 sweet, sounds like a good mutually beneficial relationship you got there with your new training partner good way forward for you both to become serious tanksYeah its pretty good to train with someone that his strong at what I'm weak at Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted August 31, 2015 Author Report Share Posted August 31, 2015 Mon 31/8/15Squat. Finally!Knees been feeling pretty good so in I goBarx5 all beltless40x5 60x5 80x5 100x5 120x5140x3100 x6100 x6100 x6100 x6100 x6Leg extensions 5 sets x12 reps. Various weightDone. Was not sure about it when I warmed up with the bar but after the first set it felt ok. Learning how to squat in flats in a big way. The 140 felt so heavy, but that's expected. Ass Shot up a bit on a couple of reps, so that's something to work on. By the end of the squats my upper hamstring/ groin area is pumped, won't be walking much. Feels like I've been doug sumo pulls. Just really happy to be squatting again Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 1, 2015 Author Report Share Posted September 1, 2015 1/9/2015Chest/BenchBench pressBarx2040x860x580x5100x10 (went for 11th and missed)110x5110x3 (thought it was 120 lol)120x2120x2Reverse grip barbell bench60x1080x10100x3These had me fucked, so weird the 100 went flying into the back of the rack lolIncline Dumbell press25x1032.5x9x9x8x9x10Trained with training partner tonight, only missed out on the 11th rep at 100. The 120 sets felt alot cleaner than last session Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 1, 2015 Author Report Share Posted September 1, 2015 2/9/15Quick Arm SessionIncline skullcrushers4x12Overhead rope extensionx12x10x10x10x12Rope Hammer curls4x15Ez Bar Curlsx12x12x15 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 3, 2015 Author Report Share Posted September 3, 2015 Thurs 3-9-15Deadlift semi sumo beltlessLower body is still fkd from Monday so yeah60x5100 x5140 x3Add straps180x5 touch and go 180x5 deadstop 180x deadstopTurns out my legs are cooked still. And tng does not work for me at heavier weigh. First set was so ugly. They all were really. All back. Have not been this heavy since nationals so can't really expect to be great to start out with. Once this doms dies down I'll be okPendlay rows100x8100x8100×8Box squats Bar×560×580×680×680×10 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 4, 2015 Author Report Share Posted September 4, 2015 4/9/15 Fri Had to take daughter to her first school disco at 7 years old. She loved it. Also ate pizza for dinner before this and my training partners overseas this week. Got in though even if it was a bit lateBTN seated pressBarx10Barx1030×1040×1050×1060×460×240×1240x1240×1240×12Upright rowsBarx1030×1040×1140×1040×10 (just)Seated lateral raises6kg 4x20Got a nice pump tonight with the carb up. Did not really feel confident with the 60 without a spotter. And they just did not feel great at that weight tonightLast week we did them after dumbells and I felt alot stronger, so probably not warmed up enough alsoStill got lots of volume in on a day i had a Shitty day at work and lots on after work Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 7, 2015 Author Report Share Posted September 7, 2015 MON 7/9/15Low bar squatsbarx5barx1040x560x580x5100x5120x5x5Leg exn3x15Standing leg curl3x12Really average night on the squats, i got to about 80 and knew things felt heavy, not able to get much rebound/ drive out of the hole with the wider stance/ flat shoes. so i just hit 5x5. So amazing how weak and slow my squat now feels. In the flat shoes, there is more foward lean, and i have to learn to drive with the legs instead of good-moring the weight up. Knee took a few sets to warm up, and right quad was real tight, so not out of the woods just yet with my injury. Also got into the gym a bit later, wife was planning a trip up north for my brothers wedding in march. Im just like 'maybe i could go train at get strength' lol Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 8, 2015 Author Report Share Posted September 8, 2015 Tues 8-9-15Training partners away till thurs, was home from work with the daughter today so hit it about 2.30pm. Had 2 big scoops instant coffee with sugar dumped in, lets go!Bench touch and gobarx1040x560x580x5100x12 ( up by two reps on last session and a PB i think, feeling real good)120x5 (PB, or at least matched, weight felt really light in the hands, if i wanted a real hard grinder there may had been another repReverse grip bench60x1280x1080x6Incline DB Press25kgx15x12x14Very happy with today, bench is on the move, my new instinctive type training with new movements and lots of volume and a separate shoulder day is really doing the trick Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 10, 2015 Author Report Share Posted September 10, 2015 Thurs 10/9/15Training bro is back in town tonight so we crushed it at my gym, he also bought his front squat harness overSemi sumo deadlifts ( back lifts)Magnessun-ortmyer week 160x5100x5140x3167.5x4x4 straps190x2x2 straps and belt167.5x10 touch and go belt-less, pretty comfortably Front squats (front squat harness)barx560x580x6100x6100x6110x6lat pulldownsstiff arm pullsCouple sets eachPretty happy with tonights session, deadlifts were pretty good, will probably go back to conventional once the weight gets up some more Skeletor 1 Quote Link to comment Share on other sites More sharing options...
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