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View Full Version : ROAD TO NAS "NJ's STRONGEST MAN" 5/30/09



T. Kemble
01-14-09, 8:54 pm
Whats up everyone, im starting my log for training for the North American Strongman 'NJ's Strongest Man' Competition the end of May.
I am currently finishing up my training in the police academy so i've had time to get back in the saddle and get 2-3 training sessions in a week, so i wanted to start keeping track.

The event is May 30th in Atlantic City.
The events are
- Axle-Log-Keg-Dumbell overhead press medley
- farmers walk
- stone carry
- max log press
- stone for reps

I will be using a template based off the Westside for Strongman with some tweaks due to the academy training i'm doing currently. my bodyweight now is about 208. the contest weight class is 231lbs and under so i have some room to grow.


Today was Max effort upper body:

Overhead log clean/press (100lb implement)
log x 2 sets of 3
log + 50 x 2 sets of 2
log + 70 x 2 sets of 2
log + 100 x 2 sets of 1
log + 120 x 1 set of 1
log + 140 x bomb

standing dbell military press:
60s x 12
70s x 10

stone lift and placed on 48" box:
180lb stone x 3 sets of 3 reps
240lb stone x 3 failed attempts

one arm dumbbell rows:
100 x 15
120 x 12
130 x 12

supersetted ez bar curls and pressdowns
3 sets of 90lbs on ez curl for 15 reps and 100lbs on straight bar pressdown for 15 reps.
just getting the work in so i dont pull/tear anything.

ABS:
medicine ball twists with 15lb ball laying on swiss ball, 100 reps of different angled tosses with 15lb med ball (arms overhead, one arm low, one arm high, torso turning) i'll post a video sometime.

CARDIO:
interval cardio for 18 mins with 2 min cooldown: 4.5mph, 6.5mph, 8.5mph.

cooldown, 50 pushups and 50 leg lifts back to back

good first day back using the implements, strength is WAY down but thats to be expected. my forearms are sore from the stones.

Lower body on friday.

Big Wides
01-14-09, 9:37 pm
subbed for this

js71474
01-14-09, 9:48 pm
In like flynn for this one bro! Looking forward to seeing you blow it up!

T. Kemble
01-15-09, 6:24 pm
heres the template i will be basing my training off of

http://www.elitefts.com/documents/strongman_and_westside_training.htm



im VERY sore today, i havent felt this beat up in a while.

Can't wait to get the lower body work in tomorrow!

T. Kemble
01-16-09, 6:51 pm
max effort lower body today:

Cambered bar box squats:
bar x 20
bar x 20
95 x 15
135 x 15
185 x 5
205x 5
225 x 5
245 x 5
255 x 5
275 x 5
225 x 8

seated safety squat bar goodmornings:
bar x 15
85 x 12
105 x 10
135 x 2 sets of 8

reverse hyper:
200 x 3 sets of 12

bodyweight squats:
2 sets of 100

interval cardio:
5.0mph, 7.0mph, 9.0mph for 21 minutes (7 cycles)

abs circuit done once through non stop.

weighted incline situps with 50lb dbell x 20
incline med ball abs tosses x 30 (20lb ball)
incline med ball situps x 20
incline med ball twists x 50
swiss ball crunches x 30
swiss ball pullovers with medball x 30
swiss ball alternating crunches x 25

i got a good workout i was happy, my strength is going to come back, the form was there i just gotta keep my head in it

js71474
01-19-09, 10:23 am
Nice work man, and that was a ton of core training. Definitely will get the carryover for that!

G Diesel
01-19-09, 12:01 pm
You're a warrior, Tek... I'll be following this thread for inspiration and fresh ideas. Peace, G

Brick By Brick
01-19-09, 12:06 pm
Congrats on completing your academy. Training looks great, best of luck with your comp.

T. Kemble
01-22-09, 4:50 pm
i am humbled by the support everyone, thank you.

They have been kicking the crap out of us every day this week, hard and heavy PT. yesterday we boxed, i held my own against the biggest guy in the class at 6'1" 290, i felt like rocky in rocky IV haha.

today we did a workout with stations
- pullups supersetted with dips (5 sets of 5-12 reps each) then an abs circuit (about 5 minutes straight)
- jump rope for 90 seconds, pushups for 60 seconds for 3 sets
- 12inch box jumps for 25 reps supersetted with med-ball tosses for 25 reps for 3 sets
- 4 flights of stairs supersetted with wall sits for 4 sets


i really dont see the need in hitting the gym because i'm only going to be overtraining, i'll get a solid workout in this weekend.

diet is solid and consistant:

wake up (meal 1 at 415am)
- 16oz milk, 1/2 cup oats, piece of fruit
- pak

3-6 beta ala9 preworkout depending on what we are doing that day

workout 545-645am

meal 2 at 700am
- 4 scrambled eggs, fruit, 1 cup oats

meal 3 at 11am
- tuna/chicken/beef/ham about 8-12oz
- some kind of carbs, usually whole wheat pasta with veggies
- salad with low calorie dressing

meal 4 at 230pm
- sandwich on multigrain bread with protein/veggies
- fruit

meal 5 at 6pm
same as meal 3

meal 6 at 730pm
depends, sometimes a shake, whatever i can stuff down before lights out at 8pm


i cant wait to be done with this academy schedule.

i'll post my next workout at skibas.
btw skibas contest is on sunday for everyone who wants to come see some real lunatics lift

T. Kemble
01-27-09, 6:31 pm
finally i was alive enough to get a workout in. pt was light today, a 2 mile run and 15 mins calestetics so i was able to get up to skibas.

just the basis today, the gym is still in shambles from the meet yesterday so no monolift, i used the power rack for everything today.

squats:
bar x 15
135 x 10
185 x 10
225 x 10
275 x 8
315 x 5
355 x 2
375 x 2

rack pulls off the bottom pin:
135 x 2 sets of 10
225 x 5
315 x 3 sets of 3

shrugs:
225 x 15
315 x 15
405 x 10
455 x 10

just got some basic work in, its going to be some time before i start to get the strength back. I didnt push it at all, i just tried to relearn some of the basic motions.

i'm going to see if i can get in a bench/military press workout on thursday.

peace.
tek

js71474
01-28-09, 10:25 am
May have been basic but it was intense! Moving alot of weight bro, nice work! I love the basic nuts and bolts work!

T. Kemble
01-29-09, 7:46 pm
May have been basic but it was intense! Moving alot of weight bro, nice work! I love the basic nuts and bolts work!

thanks js the big weight will come soon dont you worry.


today was a more strongman-oriented upper body day.


2 inch thick bar clean and press, done on 20 inch foam blocks, so it was more like a hang clean and press:
bar x 3 sets of 5
95 x 2 sets of 3
135 x 2 sets of 2
185 x 3 sets of 1
205 x 3 sets of 1
215 x 2 sets of 1
225 x 1 set of 1

the target weight for the contest is near 300 with the log apparatus so i'm making baby steps to say the least

i had a hard time getting the weight into position for the press, its been a while since i've handled a thick bar and it really bites into your chest.

2 inch thick bar bench:
bar x 1 set of 30
135 x 15
185 x 10
225 x 5
275 x 5
315 x 5

just getting the movement in, my bench hasn't gone down much at all since the academy started, 250 pushups a day plus core work will do it to ya i guess haha.

one arm dbell overhead press:
2 inch thick bar: 70lbs x 3 sets of 5 reps each arm

im going to start light, the target weight is 120 for a single and i have 4 months so it will come.

dbell curls:
40 x 15
50 x 10
hammers
40 x 12
50 x 12


diet and supplements and schedule basically look like....

0400 wake up: 1 pack cuts, 1 tribulus pro
0415 16oz milk, 1/2 cup oatmeal with honey, banana.
0545 3-6 beta ala9
0600 academy PT workout, i bet i burn 1000 calories, its ultra high intensity
0700 gatorade before a shower
0715 40g whey, peanut/almond butter on 7 grain bread with an orange or apple
0930 fruit and almonds
1100 lunch usually a sandwich with salad and fruit or rice/pasta/meat with veggies depending on what i had for dinner the night before
1400 granola bar on the ride home
1500 storm/gatorade/isowhey on the way to the gym
1700 storm/gatorade/isowhey on the ride home
1800 today for dinner i had a 6 egg omlet with 4oz london broil and 1 cup of chopped onions and peppers with salsa on top and 3 slices of 7 grain bread.
1930 16oz milk or sometimes a shake
2000 1 tribulus pro and 3 zma pro and bedtime.

Big Wides
01-29-09, 9:45 pm
diet and supplements and schedule basically look like....

0400 wake up: 1 pack cuts, 1 tribulus pro
0415 16oz milk, 1/2 cup oatmeal with honey, banana.
0545 3-6 beta ala9
0600 academy PT workout, i bet i burn 1000 calories, its ultra high intensity
0700 gatorade before a shower
0715 40g whey, peanut/almond butter on 7 grain bread with an orange or apple
0930 fruit and almonds
1100 lunch usually a sandwich with salad and fruit or rice/pasta/meat with veggies depending on what i had for dinner the night before
1400 granola bar on the ride home
1500 storm/gatorade/isowhey on the way to the gym
1700 storm/gatorade/isowhey on the ride home
1800 today for dinner i had a 6 egg omlet with 4oz london broil and 1 cup of chopped onions and peppers with salsa on top and 3 slices of 7 grain bread.
1930 16oz milk or sometimes a shake
2000 1 tribulus pro and 3 zma pro and bedtime.

Soild diet and supplimentation protocal ther Tek.....can't wait to see what comes down the road

T. Kemble
02-06-09, 4:49 pm
whats up guys, another busy week at the academy.
hard and heavy pt all week, today we changed it up with some tire flips, sled pushes and med ball tosses and box jumps.

- sled pushes (about 75lbs) across a rug 50 feet down and back: half hour straight with 30 second breaks, we had a partner and went back and fourth

- med ball squat and throw against a wall for 8 minutes straight, then 20 inch box jumps from different angles for sets of 25 for 8 minutes

- 200lb tire flip 5 reps then supersetted with wall sits, we waited until our whole squad did 5 flips then did it again, i got 20 flips in total and did wall sits the remainder of the time over 15 minutes

- when i got home i set up the old york weight set and did flat bench:
bar x 20
95 x 10
135 x 12
185 x 10
225 x 10
250 x 10
285 x 8

not trying to go nuts, my body has really changed the past few months, you guys who will see me at the ABC's will see that i got skinny as anything.
I went from 230lbs and a size 36 waist, 18 neck and 48 chest down to
205lbs, 32 waist, 16 neck and 42 chest.

only 8 weeks to go, i cant wait to be done.

next week im going to try to get a solid lower body weight workout in, hopefully the pt will be more relaxed so i have the energy to do so.

if all else fails, i'm going to deadlift with the york set in my basement, i may have to use paint cans when i run out of weights lol.

be safe everyone.

tek.

JUGGERNAUT
02-06-09, 4:53 pm
subbed for this

Same....

T. Kemble
02-19-09, 5:55 pm
about damn time i got a chance to LIFT! it felt amazing not doing pushups and leg lifts.
we got off easy at the academy today and did Baton Training and a 1.5 mile jog.

in the basement gym:


flat bench:
bar x 10
135 x 10
135 x 10
185 x 8
225 x 5
255 x 5
275 x 5
295 x 5
305 x 5

dbell palms in floor presses:
55's for 2 sets of 25 reps

seated dbell cleans:
15lb dbell for 3 sets of 15 reps

shrugs supersetted with dbell hammer curls
305 x 12 shrugs, 25lb dbell x 15
305 x 12, 35lb dbell x 10
305 x 10, 40 x 10
305 x 10, 45 x 10
305 x 10, 45 x 9

it felt so good to finally get in a workout.
my basement basically has a york set with 350ish-lbs, a crude lat bar pull down, a ghetto smith machine and dbells from 8lb to 55lbs so you can definately get a work out in when you need to.

bodyweight is still hovering 205-210lbs.

diet supps today looked like:

0400 wake up cuts/ 2 tribulus pro caps
0420 16oz milk, 1/2 cup oats, banana
0730 1 cup cottage cheese with sugarfree jelly, 3 slice bread natty pb and banana and 8oz OJ + the PAK
0945 30g whey, 1/4 cup mixed almonds, walnuts and craisns
1115 1 cup whole wheat pasta with 1/2 cup ground beef and salsa "poor mans hamburger helper"
1245 2 tablespoons honey preworkout
1415 1 tablespoon honey, 1 apple
1530 1 granola bar, 1 scoop storm, 2 tribulus pro caps (preworkout)
1630 (postworkout) 8oz turkey breast with 2 cups whole wheat pasta with lowfat cheddar cheese with 12oz skim chocolate milk
1900 will prolly be somewhat of the same of the post workout meal

the workouts have been really tough, alot of running and bodyweight exercises, i feel fried.

only 6 weeks to go then the real training starts

thanks for the support everyone.

TEK

G Diesel
02-19-09, 6:18 pm
Good to see you back and killing it Tek... Look forward to training with you again soon bro. Peace, G

T. Kemble
02-23-09, 8:39 pm
Good to see you back and killing it Tek... Look forward to training with you again soon bro. Peace, G

thanks G, cant wait for a trailer either brotha, i want to see the fruits of your labor!


Shift changes to 3p-11p tomorrow so the diet is going to change and so is the schedule. depeding on how the week looks will determine the workout schedule so il be in touch

T. Kemble
03-17-09, 1:41 am
the academy has really taken a toll on my body, and it would not be fair for me to give a half-assed effort as far as representing myself, my family and my gym.

contest plans are postponed until i get back in shape. only 3 weeks to go in the academy but i'm a long way away from being competitive.

I will start a new thread when I get back into regular training.

tek