Kik'n down the door to Nationals.

[Kiknskreem]

Hello all. A lot of you probably follow my BB.com journal ( http://forum.bodybuilding.com/showthread.php?t=2104141 ), but I'm giving a shot at keeping up with two.

My goal is to become a regular competitor on the National level in the USAPL. I'm 5'6 and compete in the 165 class, and may be moving up to 181 over the course of the next year.

I'll be competing at the first Raw National meet in Saint Louis, July 2008 and that's my main focus.

At the moment, I've got an ADAU meet coming up October 20th, and will be at the USAPL American Open in December.

All your input is welcome guys!

[Kiknskreem]

Conditioning.

Farmers Walk 50 paces 6 trips 95 lbs/per

Good conditioning session, just a little stiff if anything. I'm 10 weeks out from a meet right now and my training is set up as follows.

Deload Week--strongman+GPP only
2 weeks medium intensity lifting (80-85%ish) + strongman and GPP
2 weeks PR attempts
Deload Week--strongman+GPP only
" "
" "

[Misanthrope]

I'll follow along here, Kik. Your BB.com journal sort of got lost in the shuffle for me since I follow so damn many of them. I checked in a couple times a week, but never really had any input.

Glad to have you here, BTW.

[Kiknskreem]

Glad to have you, anthro. Gotta get used to your new name.

[Lifting N Tx]

You're one of those people about whom I would think "I ought to follow his log, but I follow too many already". I'll plan on checking in on the one here from time to time.

[Kiknskreem]

Conditioning

Medley

50 paces 2 trips keg carry(80) farmers walk(95/per) sled(35)

Keg squat 80 lbs--5-5-10
Keg clean and press 80 lbs--5


Felt good today. Upped my keg weight by ten pounds.

Still gotta find some used plates for cheap so I don't have to keep shlepping them from the gym to my car.

[Kiknskreem]

Meh, so I was planning on hitting a big bench today being all nice and rested before the next mesocycle starts friday.

Bench 95x5 115x5 135x5 175x3 205x1 240- MISS!

Squat 95x5 135x5 155x5 185x3 205x1 225x1

Chins 10-10-8
Rev. Hyper 3x10--50(PR)

So, a few things came together that made me miss 240, which I should have smoked.

I didn't do any benching in the preceding ten days because my shoulder had been acting up. Scratch that, yesterday I went in and warmed up to see if I had any pain. Warm ups felt really heavy but there was no pain so it was on to bench today. I went heavier than usual with the warmup today, usually don't go above 185, and my feet were wet from being outside while psyching up, so I got all set up on the bench but then my feet were slipping all over the place o I had to get up start over and my focus was shot. I put it like 3 inches off my chest and was just wobblin' for a few seconds before spotters took it.

Then I did my first back squats in like two months... very light just to start getting used to the motion again. 225 felt like 275.

Finished with some good chins and actually a ten pound PR on the rev. hyper.

[Kiknskreem]

Conditioning

Farmers Walks

115 pounds 50 paces 1 turn 3 trips

WHEEEEEEEEEEEEEEEEE!!!!

Finally got to bust out the 45's, so I was "walkin' on dubs"; so to speak.

It was also the first time I'd done a turn, and WHOA! I knew the turn was a part of the event unto itself but I was blown away by the effect it has on the event as a whole!

Even though I don't plan on competing in strongman anytime soon I will definitely incorporate turns from now on... trying to keep that thing stable and going straight down the track adds an entirely new dimension. The weights were clearly pulling me off course.

115 was also a pretty big jump from 95, but I'm doing what I can with the plates I've got.

Looking forward to starting my next mesocycle tomorrow, I'm like 59 days out from my meet.

[Kyle]

Nice lifts.

Kyle

[Kiknskreem]

Nice lifts.

Kyle

Thanks.

Haha, can't get FI into my journal over on dat dere BB.com.

[Kiknskreem]

Workout 1 Week 1 Mesocycle 3

Front Squat 4x5--125 (75 sec rest)
Bench--Bah... the shoulder hurt.
Pendlay Rows--3x5--115

Russian twists 3x10--10

Definitely feeling yesterday's heavy farmers walks today. Mostly in my back. Made sure to warm up extra good.

Front squats were up, breezed through them as expected. Very light, of course.

As I was warming up for bench I knew that left shoulder wasn't feeling right, still... even after ten days off! Oh well, I finally exercised some good judgement and decided to skip benching. If I have to come in a little weaker at my meets so be... its not worth pushing myself to the point of injury now, like 8 weeks out.

Pendlays!!! This is actually the first horizontal row I've done since I got serious about strength training. I need to stop neglecting this plane of motion.

Just trying to get the form right, etc etc. I think as I get to 135 and above they will actually feel better on account of the plates hitting the floor.

We'll see how the shoulder feels, I might have to take a few weeks off upper body pressing.

[Kiknskreem]

Workout 2 Week 1 Mesocycle 3

Dumb. Shoulder Press (neutral grip) (giant set) 15,20,25,30 --10 reps--2 cycles
Lat Raise 3x10--15
Rear Raise 2x10--15

Deadlift 3x5--205--245--275
2x3--315--285

Well, I'm definitely taking some time off heavy upper body pressing. Tried warming up with the barbell but felt pain right away. Didn't feel any pain with the dumbells and I was just trying to bring some blood into the area.

Deadlifts felt pretty good. I'm liking the added backoff set to get some more workload in, but I'm also considering going in the other direction and decreasing my pulling frequency. Maybe weeks 3 and 4 of this mesocycle I"ll do less reps and pull a few heavy singles to get used to the bigger weights, and then during my final 4 week taper I'll start alternating deads and powercleans.

[Sentinel]

i am subscribed. u have a very nice journal and i keep forgetting to check ur journal over at bb.com

[Kiknskreem]

i keep forgetting to check ur journal over at bb.com

I don't know what it is, but eeeverybody says that about my journal.

Maybe if I tried being more argumentative and stand-offish in the forums there? :D

[Sentinel]

I don't know what it is, but eeeverybody says that about my journal.

Maybe if I tried being more argumentative and stand-offish in the forums there? :D


lol...no, i like ur posts too. im 99.99999999% of the time in complete agreement with u (my name's Andalite on bb.com)

[Kiknskreem]

I know it was you Andy.

How many powerbuilders out of Trinity University could there be?

[Sentinel]

I know it was you Andy.

How many powerbuilders out of Trinity University could there be?
ahahhaha :D

[Kiknskreem]

Conditioning

Med Ball Warm-ups

Sled - 50 paces - 50/50 forward/backward

35lbs x 2 trips - 45x2 - 60x2 - 70x2 - 80x2

Simply smashing.

[Kiknskreem]

Workout 3 Week 1 Mesocycle 3

Dumb. Bench (neutral grip)--5x10--50
Squat 5x5--95--135--185--205--225

Chins BW+5 5-5-5(PR)
Rev. Hyper 3x12--50(PR)

Felt good going in. Didn't even try barbell bench, not even gonna touch that or OH for at least a week. Just did some light dumbell stuff.

Squats felt heavy as all get out, but that's to be expected. Just gotta break back in.

Chins felt good with the weight belt, and finished with a nice rep PR on the rev. hyper.

7 and a half weeks out.

[Kiknskreem]

Workout 1 Week 2 Mesocycle 3

Front Squat 4x5--145
Dumb. Bench (neutral grip start, turn as I press 'em out)) 3x8--65
Pendlay 3x5--135

Russian Twist 3x12--25

Solid workout.

Having big plates on the pendlay rows makes the movement feel so much better. Looking forward to moving some weight on these.

[Kiknskreem]

So, I've always kept paper records of my workouts going waaay back to when I first started lifting consistently back in February of '03.

These papers and some graphs I made charting strength gains when I started lifting basically all set in seperate folders, not in perfect order yada yada.

I put them all in order as best I could (I later found out I have a few misplaced pages, but oh well), and my girlfriend was good enough to bind them all together at work with nice plastic covers.

Throughout that time I'd taken maybe 8 months off, and at one point I lost a log with 8 months of training in it, but with those exceptions this is an intact record of all my training since then....

Its nice to have all that training in one place neatly bound...

http://forum.bodybuilding.com/photo/...925169&cat=500 (http://forum.bodybuilding.com/photo/showphoto.php?photo=925169&cat=500)

And my impeccable handwritten records...

http://forum.bodybuilding.com/photo/...925170&cat=500 (http://forum.bodybuilding.com/photo/showphoto.php?photo=925170&cat=500)

I'm gonna type up the workouts I did on this date for the last 4 years...

Workout 8/31/03

Flat Dumb Press - 57 lbs 8-5-6
Flat Dumb Fly - 50 lbs 5-4-3
Pushups 2x10
Tri. Extnsn. - 77lbs 7-5-4
Tri Pushdwn -60 lbs 4-6-4


Workout 8/31/04

Deadlift 3x8--135
2x6--155
1x4--175
BB Curls 3x8--55
Dumb Curl 3x10--25


Workout 8/31/05

Seated. Military - 120 lbs 8-6-5
Lat Raise 3x10--20
Upright Row 3x10--62
BB Shrug 3x8--165

Workout 9/1/06 (ok, ALMOST 4 consecutive years, 1 day off)

Squat 3x5--205
Bench 5x5--95--120--145--170--195
Clean 5x5--80--100--125--145--170
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[Kiknskreem]

Workout 2 Week 2 Mesocycle 3

Deadlift 3x5--210--250--280
1x3--330
1x3--295

Lat Raise/Rear Raise Superset 3x12--15

Great workout. Deadlifts just felt like absolute buttah!

I'm experimenting with bringing my feet closer together and shins closer to the bar... I definitely felt like I was better able to counter balance the weight, and perhaps even keep my back straighter.

Next week should be a PR week, which is sweet. Going on 3 or 4 months without a deadlift PR. (Well, I switched from touch 'n go to deloading reps so its my first absolute PR.)

Then I did some light shoulder stuff for a little flush effect.
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[Sentinel]

awesome workout. best of luck (in advance) for the PR. :)

[Kiknskreem]

Workout 3 Week 2 Mesocycle 3

Squat 5x5--105--145--190--210--235
Bench-- 95x2x5 115x2x5 135x5

Chins BW+5 8-6-5(PR +4 reps)
Rev. Hyper 3x10--55(PR)

Good workout.

Squats are gonna feel better every week. I didn't leave myself not a whole lot of time to get back to the heavy weights. This mesocycle is probably only gonna take me up to 265 or so... and then I've got only like three or four more training weeks.

Bench I decided to warm up and see how my shoulder felt. No acute pain, so we'll see how I feel in the morning.

Finished strong with some good PR's on the assistance work.

Ugh... school starts tomorrow. Nothing like waking up at 7 AM!!! This might throw me off for a few weeks.

[Sentinel]

early morning school does suck. i have 8:30 am classes 3 days a week and i hate it lol....its not like last year where all my classes were post 2:00 pm and i could wake up around noon :D

[Kiknskreem]

Well first day of school is in the bag.

I went in and looked around at their weight room since I may start training there once a week.

It could've been worse, but it also could have been a LOT better.

There was one squat rack, maybe 2 flat benches, and I counted 3 olympics bars.

There was also the usual machines shit but of course I was just interested what they had in the free weight department.

Only one squat rack and three bars may be a problem... but there was probably a lot of people there for the first day of school.

[Kiknskreem]

Conditioning

Sled Drag for time

10 minutes at 45 and 60 pounds.

50/50 forward/backward dragging.

[Kiknskreem]

Workout 1 Week 3 Mesocycle 3

F.S. 4x5--160(PR)
Bench-- 95x5 135x5 185x3x5
Pendlay Row 3x5--145(PR)

Russian Twist 3x20--30

Did this workout at school... I now workout 3 times a week at 3 different gyms.

Front squats felt good... gotta love setting PR's again. The school rack is kinda shoddy but it'll do for front squatting.

My shoulder has still been hurting somewhat, especially at night if I extend my arm overhead... but I was able to bench pretty light sans pain today. Good sign!

Finished with an easy PR on Pendlays and ab work.

So... the school gym idea seems like its gonna work out ok. I work 5:30's so I have some time to eat and shower and all that between school, the gym, and work. I was a little worried. They have some reasonable free weights and a workable bench and squat rack... The dumbells go up to at least 80 and I even saw a dip belt and a pair of 100lb plates.

[Kiknskreem]

Workout 2 Week 3 Mesocycle 3
Deadlift 3x5--215--255--285(2)
1x3--345(PR)
1x3--305

Whoopiie!! First real deadlift PR in almost 4 months. Went up pretty quickly too.... my form adjustments seem to be working. 355 is up next week.

During my last mesocycle I think I'll alternate deadlifts and powercleans, but when I pull I'm going to hit some heavier singles.

Anyway, this might be my last post for a few days as my charger is broken and and a new one probably won't arrive untl later in the week.

[Kiknskreem]

Workout 3 Week 3 Mesocycle 3

Squat 4x5--115--155--195--215
1x3--255
Bench--95x5--135x5--185x3--205x1 (all reps paused)

Chins BW+5 8-8-8(PR +5reps)
Rev. Hyper 3x12--55(PR)
Side bends 2x10--45

Good session. Finally putting some weight on my back for squats. Probably gonna hit 275 for a triple next week. Last mesocyle will repeat this and next week, then probably hit some singles up to 305 during my last two weeks before the meet.

Bench felt meh, no worse than squats make the shoulder feel though.

Finished with some good assistance, but my back was all locked the hell up by the end. Back squatting and pulling heavy again is definitely the cause.

Good thing I get to deload soon.

[Kiknskreem]

Workout 1 Week 4 Mesocycle 3

F.S. 4x5--175(PR)
Neutral grip Dumb. Bench- 50x10 60x8 70x6
Pendlay Row 3x5--155(PR)

Russian Twist 3x12--35(PR)

Good workout.

My repping weights on front squats are now approaching respectable, belted up for today's PR.

Didn't want to do barbell bench but wanted to get some chest work in, just fooled around with the dumbells.

Finished with a harder than expected PR on Pendlays and then some ab work.Looking forward to finishing this week out and deloading... then its just three weaks to peak and its MEET TIME!!!

[Lifting N Tx]

Are you going to deload by lowering volume but keeping intensity high or lower both?

What lifts do you hope to hit in the comp?

[Kiknskreem]

Are you going to deload by lowering volume but keeping intensity high or lower both?

During my usual deloads I cut both (if I lift at all), and focus Strongman and conditioning work.

During the final week before a meet I don't actually lift, but I do go in and just warm up for the lifts to keep my motor units primed. During these last three training weeks I'll probably lower volume a bit and I'm gonna hit some heavy singles to get back used to the heavy weights.


What lifts do you hope to hit in the comp?

Hard to say with all the nagging injuries I've been working around these last few months.

This is a range I'm expecting.... I'll be happy as long as I set some PR's.

Squat 315-340
Bench 220-235
Dead 402-415

[Kiknskreem]

Workout 2 Week 4 Mesocycle 3

Deads

135x8x2
185x3
225x3
275x1
315x1
355x3(PR)

Good session, holding off on all shoulder work til after my meets.

Warm ups felt good... and 355 felt like a PR, but I've pulled harder lifts.

Probably only going to pull one more time between now and my Oct 20th meet... probably some heavy singles like 365, 375, 385... the other days I'll do power cleans.

Hopefully this will allow me to hit a big record at the meet... 415 or so would be pretty sweet.

[Kiknskreem]

Just lettin' the few regulars know that I"m not going to be updating this journal anymore. Not enough traffic and its mostly the same gang from BB.com.