Jump to content

The journey to STRONG


Bigken1985

Recommended Posts

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  


Link to comment
Share on other sites

Weds 12-8-15

Juggernaut week 2 10s wave

Sumo deadlift beltless

60kgx5

100x5

125x5

add straps

140x5

150x10

150x10

150x17

Felt good, knee held up good was a little worried going in, had 2 more reps left if my strap hadn't come off

KB swings

8kg 3x16

Farmers walk

20kg plate in each hand, walk around drive way as long as possible

Link to comment
Share on other sites

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

 
Link to comment
Share on other sites

17/8/15

Juggernaut 10s wave

week 3

Squats

barx3

x3

40x5

60x5

Done, 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 helps

Rack pulls from knee

60x5

100x5

140x5

add straps

180x5

190x3

200x13

Top set on these was tough, pretty slow from this position

RDLs

60kg 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 

Link to comment
Share on other sites

18/8/15 Tues

Juggernaut 

Bench 10s wave, week 3

TNG Bench

barx20

40x5

60x5

70x5

75x3

85x1

90x16

Close grip

90x5

80x5

70x5

60x10

60x10

70x5

80x5

90x3

DB rows 

45kg 

3x8

face pulls

lightx3x15

ez bar curls

lightx 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.  

Link to comment
Share on other sites

Thurs 21-8-15

Have decided to take a active rest deload. Ill take approx a week and a half. Hopefully this will help heal thing up some

Tonight's work

Spin bike light cardio-30 mins

Massage ball-pecs and back

Foam roll- back. quads. Hammies. Glutes.

Stretch - lower back. Hammies

Link to comment
Share on other sites

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 food

Breakfast

3 eggs piece bacon sauerkraut

10am 30g whey, piece of fruit

Lunch. Hogget chops and salad

3pm 30g whey in coconut water

Dinner. Mince curry with veges and mashed potatoe

Bedtime. Hunk of pb

Link to comment
Share on other sites

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
Link to comment
Share on other sites


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


 


Link to comment
Share on other sites

27-8-15

New training buddy came over for a bench session, we got along real well and he is a strong dude
Bench
Barx15
40x8
60x6
80x8
100x10
120x2 (missed 3rd)
120x2
110x4
100x5/6ish
Decline Barbell bench
60x10
60x10
80x10
100x10
100x10
110x5
100x7
Close grip declines
100x5
80x13
60x20
triceps now toasted
Barbell rows
60x15 rev grip
80x10 overhand
100x6 rev grip
100x6 straps
100x6 rev grip

So 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!

Link to comment
Share on other sites

Mon 31/8/15
Squat. Finally!
Knees been feeling pretty good so in I go
Barx5 all beltless
40x5 
60x5 
80x5 
100x5 
120x5
140x3
100 x6
100 x6
100 x6
100 x6
100 x6
Leg extensions 
5 sets x12 reps. Various weight

Done. 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

Link to comment
Share on other sites

1/9/2015

Chest/Bench

Bench press

Barx20

40x8

60x5

80x5

100x10 (went for 11th and missed)

110x5

110x3 (thought it was 120 lol)

120x2

120x2

Reverse grip barbell bench

60x10

80x10

100x3

These had me fucked, so weird the 100 went flying into the back of the rack lol

Incline Dumbell press

25x10

32.5x9

x9

x8

x9

x10

Trained with training partner tonight, only missed out on the 11th rep at 100. The 120 sets felt alot cleaner than last session

Link to comment
Share on other sites

Thurs 3-9-15
Deadlift semi sumo beltless
Lower body is still fkd from Monday so yeah
60x5
100 x5
140 x3
Add straps
180x5 touch and go 
180x5 deadstop 
180x deadstop
Turns 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 ok
Pendlay rows
100x8
100x8
100×8
Box squats 
Bar×5
60×5
80×6
80×6
80×10

Link to comment
Share on other sites

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 late
BTN seated press
Barx10
Barx10
30×10
40×10
50×10
60×4
60×2
40×12
40x12
40×12
40×12
Upright rows
Barx10
30×10
40×11
40×10
40×10 (just)
Seated lateral raises
6kg 4x20
Got 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 tonight
Last week we did them after dumbells and I felt alot stronger, so probably not warmed up enough also
Still got lots of volume in on a day i had a 
Shitty day at work and lots on after work

Link to comment
Share on other sites

MON 7/9/15
Low bar squats
barx5
barx10
40x5
60x5
80x5
100x5
120x5x5
Leg exn
3x15
Standing leg curl
3x12

Really 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

Link to comment
Share on other sites

Tues 8-9-15
Training 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 go
barx10
40x5
60x5
80x5
100x12 ( 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 rep

Reverse grip bench
60x12
80x10
80x6
Incline DB Press
25kgx15
x12
x14
Very 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
Link to comment
Share on other sites

Thurs 10/9/15
Training bro is back in town tonight so we crushed it at my gym, he also bought his front squat harness over
Semi sumo deadlifts ( back lifts)
Magnessun-ortmyer week 1
60x5
100x5
140x3
167.5x4x4 straps
190x2x2 straps and belt
167.5x10 touch and go belt-less, pretty comfortably 
Front squats (front squat harness)
barx5
60x5
80x6


100x6
100x6
110x6
lat pulldowns
stiff arm pulls

Couple sets each

Pretty happy with tonights session, deadlifts were pretty good, will probably go back to conventional once the weight gets up some more
Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...
×
×
  • Create New...