PDA

View Full Version : Road to the 2010 season and the Canada/America Police Games



T. Kemble
03-15-10, 11:50 pm
Whats up everyone. This past year has been very difficult for me having to step away from the sport and into a new career. I finally got back into training again. I didn't keep an online journal because I was just plain embarrassed because I was stronger at 18 then i was at 23. The Arnold was the start of my jump back into the Iron Game.

I have 2 competitions planned now:
-WNPF East Coast Championships June 27, 2010 Atlantic City, NJ
-Canada/America Police and Fire Games (IPA sanctioned) August 18, 2010 Dublin, Ohio

Time to get to work.


For the time being I will be using Jim Wendlers 5/3/1 program to continue to progress with my raw strength. 10 Weeks out I will throw my gear on and change over to Westside to learn my gear and get some big numbers.

Supplementation is basic:
Animal Pak, whey protein, shock therapy pre workout, torrent post workout, creatine on off days.


Today was my first real day back in the gym since the arnold:


5/3/1 Bench:

warmup, foam roller, dynamic stretching, glute/it's

bench in powerrack:
bar x 10
135 x 5
155 x 5
195 x 5
225 x 5
250 x 5* 1st workset
295 x 5* 2nd workset
330 x 10* 3rd workset all out

dumbbell bench:
50's x 10, 60's x 10, 70's x 10, 80's x 10, 90's x 10

kroc rows:
110 x 10 each arm to warmup, then 21 reps each arm

rolling triceps extensions:
40 x 15, 50 x 15, 55 x 10, 55 x 10

GPP:
hill sprints, 40 yards uphill about a 3* incline and walked back down to the bottom for 10 sprints.

Good day back in the office, squatting on weds.

C.Coronato
03-16-10, 9:47 am
Thats awesome Tek, i am def looking forward to this one.

IRBS
03-16-10, 11:12 am
Good stuff Tom, glad to see you back at it.

Hope the new gig is treating you well...

T. Kemble
03-18-10, 1:23 pm
Thats awesome Tek, i am def looking forward to this one.


Good stuff Tom, glad to see you back at it.

Hope the new gig is treating you well...

thanks for the support guys. It is truely tough training around the new job. Most of my training is done at 10am by myself so when i hit some decent numbers along its big motiviation.

Yesderday: 3/17 was 5/3/1 lower body day

Im not making up any excuses but I havent free squatted raw in 2 months and the numbers do conclude I suck.

Warmup/foam rolling/band stretching:
pre workout: 1.5 scoops storm

squatting in the powerrack with mastedon bar:
bar x 2 x 10
150 x 10
200 x 5
225 x 5
260 x 5* workset
300 x 5* workset
340 x 8* workset, again i reiterate i suck.

accessory:
150 x 10, 200 x 4 sets of 10

just wanted to get some raw volume in, my hips are weak as piss.

westside foam roller situps with 16kg kettlebell:
4 sets of 12

no cardio, had to run.



My next week at work is very hectic, going to a training opportunity and I'm not going to be able to really make it. But that's life.

So im debating just doing a b/s workout today in the gym at work (a dumbbell rack to 85lbs, a smith machine, and a couple of hammer pieces) for my upper body then taking off until later next week.

I'll post what i decide to do later. It's obvious i need to get the work in for my squats, my deadlift and bench are nothing to worry about. But i'd rather just take off then get a workout in with 5 hours of sleep a night.

Stay tuned.

G Diesel
03-18-10, 1:36 pm
The kid is a FREAK... You know I've got your back, Tek.

Peace, G

T. Kemble
03-19-10, 12:26 am
The kid is a FREAK... You know I've got your back, Tek.

Peace, G

G you make everything in this iron world we live in happen. thanks for the back!

Much respect bro!



My last meal was a burger from 5guys burgers and fries. I had a cheeseburger, some fries and a hotdog with bacon, needless to say i got my bloat on.
I got home at 11 and took 10 strawberries and a scoop of whey and threw it in the blender and pounded it. Then at 1130 i had a scoop of intra-aid to get some aminos in the blood stream.
I got in a 'mini workout' as Louie Simmons calls them in my basement on the old york set.

Warmed up with some standing dbell presses, worked from 8lbs, 15lbs, 20lbs, 30lbs, 35lbs for sets of 10 back to back to get the blood pumping.

Bodyweight dips:
12, 12, 15, 20, 20

Skull Crushers with ez curl bar:
75lbs x 2 sets of 15
135lbs x 3 sets of 8

curls with ez curl bar:
75lbs x 4 sets of 12 reps

just to get the blood pumping and i didnt feel like stripping the bar

miniband pressdowns:
2 sets of 25 reps
supersetted with
balance ball mini band situps (the band was around the pole in my basement and my shoulders providing resistance) for 2 sets of 25

finished with some arm circles and stretching.

all done in half an hour.


My diet was atrocious today, tomorrow is another day. Not expecting to train again until next thurs-friday.

C.Coronato
03-19-10, 9:43 am
My last meal was a burger from 5guys burgers and fries. I had a cheeseburger, some fries and a hotdog with bacon, needless to say i got my bloat on.


Damn jealous about that!

T. Kemble
03-19-10, 3:41 pm
Damn jealous about that!

haha dont be jealous man i would have much rathered something healthy but thats few and far between on a thursday evening in midtown manhattan haha

ghost
03-19-10, 3:44 pm
Subbed!

Nix0r
03-19-10, 3:47 pm
I'm subbed for this one as well. Being able to meet you, the rest of Skiba's crew, and doing the photo work for you guys at the Arnold was awesome!

Aggression
03-19-10, 4:02 pm
Definitely subbed for this one. Big props to you for doing your thing in the career as well as pounding the weights. Let's get to it.

T. Kemble
03-22-10, 11:09 pm
Subbed!


I'm subbed for this one as well. Being able to meet you, the rest of Skiba's crew, and doing the photo work for you guys at the Arnold was awesome!


Definitely subbed for this one. Big props to you for doing your thing in the career as well as pounding the weights. Let's get to it.


thanks fellas, i appreciate the support.

This week I'm laying low because of work commitments but I'm squatting in full gear Friday for the first time in a while. Im looking for a number between 500-700. Im going to use a box to get myself in the groove then put the straps up and see what I can do. Wish me some luck.

T. Kemble
03-24-10, 11:28 am
got a 'mini' workout in last night after work to prime me up for friday.
-stretched for 5 minutes then
-glute ham raise for 3 sets of 5
-100 reps with reverse hyper with 25lbs (10 sets of 10 with limited rest)

today im doing a mini upper body workout
very light lat pull downs x 100
dbell bench (30%) for time
rear delts
abs

just what the doctor (Louie Simmons) ordered.

T. Kemble
03-24-10, 11:01 pm
went to the gym today for a westside 'mini' workout.

went right in and did:
-5 minutes time under tension lat pull downs with 30lbs, about 15 reps per minute pace
-5 minutes time under tension dbell bench with 30lbs 15rpm pace
-5 minutes time under tension straight bar triceps pressdown with 25lbs 20rpm
-100 reps pulldown abs with purple average band
-6 trips with the sled attached to my belt with 100lbs for 100 feet

workout done in 30 minutes flat.

felt awesome. some tenderness in my front delts from the dumbbell benching, im going to do some massage with a baseball and ice tonight before i go to sleep.

tomorrow is off and Friday is the big day.

Aggression
03-25-10, 9:22 am
Looking good man. I love the training going on in here; 100lb sled drag for 100ft. I gotta come back up there again soon and do that.

T. Kemble
03-26-10, 7:26 pm
felt good today, mini workouts this week turned out to be the best thing for me.


3/26/10
dynamic warmup: box jumps, leg swings, hip gates


Max effort squatting:
on box:
bar x 2 x 5
150 x 5
200 x 5
single ply inzer briefs on:
240 x 3
290 x 3
330 x 3
metal ace pro suit on:
425 x 3 straps up, loose
515 x 3 straps up, loose
565 x 3 straps up, loose
595 x 2 straps up, medium
675 x 1* straps up tight. couldnt hit the pocket in the bottom i was out of gas

heres links to the 595 x 2 and 675 x 1
http://www.youtube.com/watch?v=SaJ9WfTBhjs
and
http://www.youtube.com/watch?v=tWLYWM9yzGg

chain suspended goodmornings with safety squat bar:
bar x 5
135 x 5
185 x 5
225 x 3
275 x 3
315 x 1

glute ham raises: 3 x 10 with BW

GPP: sled drags with 3 plates: 8 trips of 100 feet, 4 pulling forward, 4 backward

abs: 5 sets of 20 pulldowns with average band on knees


Got ALOT of work in today. Some of our guys are competing tomorrow at a local meet and I'l be out to support them.

Benching with the single ply f6 on monday.

T. Kemble
03-28-10, 12:56 pm
2 days later and I'm just starting to recover from the beating on Friday. Had my girlfriend massage my back for 45 minutes last night, my cns was really beat to hell so nothing the japanese sushi/habachi buffet couldnt handle. 6 plates of food and 12 hours of sleep later I feel well rested.

I went to the APA Jersey Open yesterday and our team kicked ass. Chris totaled 2000 @ 220 JR, Billy totaled 1300 @ raw 242 masters, Big Eric pulled an easy 600 with just a belt.

Looking forward to having this week off from work and some benching tomorrow night. Maybe even a little visit from a good friend to train on weds.

ghost
03-28-10, 1:20 pm
tell the guys i said congrats man!

Big Wides
03-29-10, 3:39 pm
the freak is back in the house

T. Kemble
03-29-10, 7:39 pm
tell the guys i said congrats man!

Skiba wants to know when youre coming out for a visit haha!


the freak is back in the house

Wides u know im just tryin to be like you kid haha.


Today was a max effort upper body day:
I wanted to get my bearing in a shirt and just get a number up on the boards to work with.

pre workout: 1 scoop grape shock therapy
post workout: 3 scoops torrent

Warmed up with foam rolling, baseball massage on the whole upper body.

Bench:
bar x 10
95 x 10
135 x 5
185 x 3
225 x 3
275 x 2
single ply f6 on:
315 x 5 off a 3 board
405 x 2 off a 2 board
455 x 1 off a 1 board
475 x 1 off a 1 board
495 x 1 off the chest. smoked it.
http://www.youtube.com/watch?v=4OowhY0YyfQ

I wanted to go for 525 but i was talked out of it. Thankfully i have a coach and a whole team behind me to tell me when to turn the afterburners down.

Ez curl bar triceps extensions:
bar x 20
95lbs x 10
135 x 3 sets of 8

Chest supported rows:
2 plates x 15
3 plates x 2 sets of 15

scalpula shrugs with dbells over incline bench:
35 x 15, 45 x 15, 55 x 15

hammer curls:
35 x 15, 45 x 15, 55 x 12

situps on a glute ham raise:
bw x 20, miniband x 10, miniband x 6 (totally out of gas on these)

GPP: .4 mile jog around the block

cool down: leg swings, high knees, static stretching.

overall a good day, im glad i got a solid number in without burning myself out. workout was completed in an hour and 15 minutes. got a 495 bench in the books now, looks like a solid opener for the meet in june.

Looking forward to training with naturalguy on weds!

T. Kemble
03-30-10, 9:49 pm
mini recovery workout:

barbell rows: 135lbs x 1 set of 25 reps
dbell bench: 30lbs x 25 reps
dbell incline: 30lbs x 25 reps
dbell decline: 30lbs x 25 reps
dbell seated military press 30lbs x 20 reps
abs on balance ball: 1 set of 30 crunches slow and contracted at top and bottom.

all done in about 15 minutes, no breaks between exercises.

Tomorrow is lower body work with Naturalguy at skibas

Aggression
03-31-10, 9:26 am
Now those are two LEGIT workouts.

T. Kemble
03-31-10, 8:46 pm
Now those are two LEGIT workouts.

gettin in the work brother!!


Today 3/31/10 was a dynamic lower body day, Big E the naturalguy came up to train at skibas and we had a blast.

Dynamic warmup: foam rolling, baseball rolling, leg swings

this week was my first week in the 3 week squat wave. so 40% bar weight + band tension.

squatting and pulling in inzer single ply briefs.

box squats to parallel box: all sets with the mastadon bar (55lbs) and 80lbs of band tension:
bar x 3 sets of 3
115 x 2 sets of 3
150 x 3 sets of 2
200 x 8 sets of 2 with 80lbs band tension at the top.
45 second splits.

speed deadlifts:
135 x 3
225 x 3
275 x 1
315 x 8 sets of 1 with 30-45 seconds rest

glute ham raises with BW: 10, 10, 10, 5, 5
ran out of gas at the end

45* back raises:
3 sets of 20 with bodyweight

reverse hyper:
2 sets of 10 with 100lbs
I was out of gas completely.

Eric worked with the bamboo bar on the bench for some shoulder rehab, he did awesome.

3 sets of 10 foam roller abs, focusing on the stretch.

It ended up being an awesome workout, got alot of quality reps in. Eric is a machine, he will go through whatever punishment you throw his way. It makes me happy to know he is coming over to the darkside of powerlifting, once you taste blood youre never the same! mmmmhaaaaaaa!!!

Tomorrow will be rehab for the rotator/abs/gpp.

T. Kemble
04-02-10, 2:06 pm
catching up....


Yesterday 4/1/10
mini lower body workout:
8 sets of prowler pushes with 2 plates for 25 yards. 1 minute splits
50 reps of leg curls on foam with 15lb ankle weights
50 reps of pulldown abs


Today 4/2/10
Dynamic effort upper body:
I felt very shot today, its my 5th day training in a row, im looking forward to the next 2 days off to re-coop.

Warmup: foam rolling/baseball rolling/shoulder stretches

Dynamic Bench:
bar x 3 x 5
95 x 2 x 3
135 x 3 x 3
170 bar weight (40%) + 1 chain each side. (about an extra 30lbs at the top)
9 sets of 3 with 45 second splits changing grip every 3 sets.

Kettlebell triceps extensions:
25lbs x 2 sets of 20 to warm up
16kg (32lbs) for 6 sets of 12

Miniband pull aparts:
4 sets of 20 reps

Lat pull downs:
180lbs x 3 sets of 12 nice and slow

Pulldown weighted abs:
25lbs x 75 reps total, did sets of 25 and rested for 15 seconds and then continues.

no GPP today, i need the rest. Im noticing the fat burning effects of doing the extra mini workouts, my metabolism has really spiked the past 2 weeks. Leaning out nicely.

Supplements remain basic, protein powder, animal pak, shock therapy and torrent.
going to add some animal PM in there when i get the dough.

Happy Easter.

Max effort lower body work on monday morning.

T. Kemble
04-06-10, 12:10 am
me lower body work 4/5/10

trained alone this morning, had a hard time getting my head into the weights.

the day started out not too hot, had no appetite this morning and only got down 4 hard boiled egg whites and 1/2 a cup of oatmeal with my pak. Then i couldnt find the buffalo bar so i ended up walking out of the monolift with the mastedon bar.

the workout went...
worked out with inzer single ply briefs
15" box squats (1" below parallel)
bar x 3 sets of 3
150 x 3
200 x 3
240 x 1
280 x 1
300 x 1
330 x 1
350 x 1
380 x 1
400 x 1
420 x 1
440 x 1
485 x miss

piss poor, i wanted to go for 500 today but it wasnt in the cards

safety squat bar goodmornings from pin:
150 x 5
230 x 2 sets of 5

glute ham raises:
10, 10, 8 with BW

reverse hyper:
200lbs x 3 sets of 12

GPP:
upper body sled work with 1 plate. worked down 40 yards then back
chest presses for 2 sets of 30 reps
triceps extensions 2 sets of 20 reps
biceps curls 2 sets of 35 reps
rear delts 2 sets of 20 reps

had to get to work but im glad i got in the assistance. Next max effort lower body i was scheduled to deadlift but i think im going to get some more squat work in and substitute the good mornings with some rack pulls.

floor presses on weds.
peace

T. Kemble
04-06-10, 6:14 pm
gpp workout:

seated box jumps for singles:
40in x 1
42in x 1
43in x 1
44in x 1
45in x 1
46in x 1
47in x 1
48in x 1
49in x 1
50in x 1

sled drags attached to belt:
3 plates x 400 feet
2 plates x 800 feet

wind sprints
1200 feet about 80% speed

in and out in half an hour.

tomorrow is floor presses.
im going do some rotator/biceps tendon prehab tomorrow morning, i feel tight in the crook of my elbow and in my armpit.

on a side note i started Animal cuts today.

the supps look like:
pak, cuts, shock therapy, torrent, whey

T o m m Y
04-06-10, 6:20 pm
Awsome shit going down in here!
Loving the GPP as well..
How do you drag your sled??
Long explosive strides?

T. Kemble
04-07-10, 12:05 am
Awsome shit going down in here!
Loving the GPP as well..
How do you drag your sled??
Long explosive strides?

thanks buddy.

I try to vary how i do it. Today i hooked it up to a belt and power walked with it like a sled dog. Some days i just hold the straps and drag and other days i use a prowler or the westside wheelfarrel.

T. Kemble
04-07-10, 6:57 pm
got to train with the crew today, pete O really put us through hell.

Reverse band 'future' bench with average bands:
green average band. (about 70lbs at the bottom, unknown at the top)
135 x 5
225 x 3
275 x 3
315 x 3
340 x 3
375 x 3
405 x 1
435 x 1
455 x 1
485 x 1

these really smoked my biceps, i was focusing on pulling the weight into my chest

4 board press:
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 8* pushed hard and left 1 rep in the tank

lat pull down supersetted with seated rows:
lat pull down 150lbs x 3 sets of 10, seated rows with 240lbs x 10, 8, 5

hanging abs with bw:
15, 20, 20, 20

absolutely shot today.
we spent 15 minutes cleaning the gym afterwards for 'gpp'

tomorrow il be doing a mini workout for my shoulders/triceps/biceps in my basement, friday im doing lower body assistance work with a big squat day on monday in the suit.

Aggression
04-08-10, 11:46 am
gpp workout:

seated box jumps for singles:
40in x 1
42in x 1
43in x 1
44in x 1
45in x 1
46in x 1
47in x 1
48in x 1
49in x 1
50in x 1

sled drags attached to belt:
3 plates x 400 feet
2 plates x 800 feet

wind sprints
1200 feet about 80% speed

in and out in half an hour.

I gotta get in on one of these workouts.

T. Kemble
04-08-10, 1:00 pm
I gotta get in on one of these workouts.

more then welcome to come up any day, just shoot me a pm.

mini workouts make heavy training so much easier on youre body. encouraging blood flow, hitting stabilizers, helping technique, rehab, they do everything haha.


Today was a mini workout for the upper body done in my basement.

-Warmed up with russian twists with a 15lb medball for 50 reps arms straight out
-triceps straight bar pressdowns: 50x20, 60x15, 70x12, 80x10, 90x8, 100x6
-standing dbell side laterals: 20lbs x 5 sets of 15
-standing hammer curls: 20x20, 30x15, 40x15, 50x2x10
-dbell side bends: 50x2x10

all done in half an hour, good pump. took cuts when i woke up, had my pak with breakfast 2 scoops of whey, 1/2 cup oats and 1 banana, then drank 2 scoops of storm pre/mid/post workout followed by 8oz of darkmeat chicken and veggies.

off to work now.

all the while i've been doing a carb rotation diet,
heavy training days are high carbs, med protein, low fat
extra workout days are low carbs, high protein, medium fat
off days are zero carbs, high protein, high fat

so far its been doing me great.

T o m m Y
04-08-10, 10:35 pm
Looking goooood T,are you leaning down now huh?

T. Kemble
04-12-10, 12:40 am
yeah im getting down around 220 to compete....


Sorry about no posts the past week, work is first priority. Tomorrow im doing max effort squatting/pulling and wednesday doing some heavy benching.

T. Kemble
04-13-10, 1:47 am
squatted and pulled today, got some work in with the straps down.

my bodyweight is down to 221 which is really good but i definitely felt it strength wise.

foam rolled for 20 minutes to warm up:

squatted onto 14" box with the mastedon bar
bar x 3 sets of 3
150 x 3
200 x 3 briefs
240 x 3 briefs
280 x 3 briefs
330 x 3 briefs
420 x 3 briefs + metal suit straps down
480 x 3 briefs + metal suit straps down
515 x 1 briefs + metal suit straps down
545 x 1 briefs + metal suit straps down
635 x 2 'lift offs' just lifted the weight off the rack then set it down to feel the weight and train the CNS

deadlifts with inzer Z suit, conventional stance:
225 x 2 singles
315 x 2 singles
405 x 1
455 x 1
495 x 1
545 x 1

glute ham raises: 3 sets of 10 with bodyweight.


glad i got some work in today, tomorrow im doing lower body sled stuff and alot of abs work.

T. Kemble
04-13-10, 11:53 am
heres a link to training yesterday, eric doing box squats, me and kevin pulling.
http://www.youtube.com/watch?v=rQpNLj1BMXM

T. Kemble
04-13-10, 3:16 pm
mini recovery workout:

-rotator work with 3lb dbells, and shoulder horn, about 10 sets in total
-'poor mans tread sled' for 3 minutes at a brisk pace
-landmine rotation abs on the grappler for 3 sets of 15 each side
-leg swings with 10lb ankle weights 2 x 15 each leg
-high knees with 10lb ankle weights 2 x 15 each leg
-leg curls with 10lb ankle weights: 1 set of 75 reps* 1 rep short of failure
-foam rolling for 30 reps

tomorrow is max effort upper body work

T. Kemble
04-15-10, 12:23 am
max effort upper body work.

dynamic warmup, baseball rolling, foam rolling.

barbell floor presses
bar x 10
135 x 5
155 x 5
190 x 5
225 x 3
275 x 1
315 x 1
365 x 5* workset

today i experienced terrible tendonitis pains in the crook of both elbows and had to wrap them with knee wraps on my last 2 sets.

this means im not doing enough stabilizer work, so the rest of the workout was dedicated to just that....

bamboo bar bench:
32lb kettlebells x 20
57lbs of kettlebells x 2 sets of 20
85lbs of kettlebells x 15

bamboo bar military press:
32lb kettlebells x 15
57lbs of kettlebels x 2 sets of 12

just called it there. wasnt able to really get 'into it' today, the tendonitis feeling really threw me for a loop, i have never felt pains like that.

tomorrow im going to finish the workout, lats biceps and abs in my basement.

Aggression
04-15-10, 11:34 am
today i experienced terrible tendonitis pains in the crook of both elbows and had to wrap them with knee wraps on my last 2 sets.

just called it there. wasnt able to really get 'into it' today, the tendonitis feeling really threw me for a loop, i have never felt pains like that.

I get these pains when I go heavier and lower in reps, down to about 1-2 rep maxes. I tried establishing my maxes about 3 weeks ago and once I got into the 3's, my elbows had the same pain, almost to the point where I couldn't press it back up. Weird.

T. Kemble
04-15-10, 12:31 pm
I get these pains when I go heavier and lower in reps, down to about 1-2 rep maxes. I tried establishing my maxes about 3 weeks ago and once I got into the 3's, my elbows had the same pain, almost to the point where I couldn't press it back up. Weird.

i know, i feel a HELL of a lot better today after doing the stability accessory work. Im just going to have to make the bamboo bar a regular part of training 2x a week.

Today i finished my workout from yesterday in my basement:
lat pull downs:
100lbs x 2 sets of 20
150lbs x 1 sets of 15
175lbs x 1 set of 12

dumbbell shrugs:
115lb dbell x 2 sets of 12

behind the back barbell shrugs:
185lbs x 2 sets of 15

hammer curls:
30lb dbell x 20, 55lb dbell x 12

alternating curls:
30lb dbell x 15, 40lb dbell x 12, 55lb dbell x 8, 40lb dbell x 12

crunches: 30 reps, rest pause, 30 reps, rest pause, 40 reps for 100 total reps.

tomorrow im speed benching/squatting. Im going to try to consolodate my workouts into mon-friday because the work schedule really doesnt permit anything else, il make it work for me.

eric downey
04-15-10, 12:40 pm
i wanna do this police thing. let me know if you need some help

T. Kemble
04-17-10, 11:45 am
i wanna do this police thing. let me know if you need some help

thanks EZ!




I felt beat up yesterday and the work schedule didnt permit a workout. Since im coming into a deload week im just going to relax this weekend. Monday im doing some lower body mobility stuff with nothing over 50% workload and same goes for weds. with the bench.

T. Kemble
04-19-10, 5:33 pm
the past few days ive actively deloaded myself, foam and baseball rolling, contrast showers, 10hrs of sleep a night. I felt very good today so my coach suggested focusing this 'down week' on technique and trying to push back to depth in contest gear. It was the best workout ive had in a long time, no pains, just a good workout with a good feeling at the end.

Warmed up: foam rolling for 5 minutes, baseball rolled hips, shoulders, chest, bi/forearms, hip gates x 20, leg swings x 20

free squats with mastedon bar:
close stance 3 sets of 5, to get the hips pumped up
medium stance 2 reps, to get my ass back
contest stance 2 reps, the stance i'd use the rest of the workout
150 x 5
200 x 5
briefs on:
240 x 2
suit on straps up:
40% 280 x 2
45% 315 x 2
50% 350 x 2
55% 385 x 2
60% 420 x 2
65% 450 x 2
70% 490 x 2

getting this work in felt awesome, i focused on sitting back, head up, elbows into my lats, they were sinking deeper and deeper.
At this time it looks like somewhere near 600 for an opener, the percentages were based off a 700 1rm in the suit.

Accessory:
pullups 3 sets of 10 with bodyweight.

i felt like doing some pullups to stretch out my upper body/back and then i called it there.

Wednesday im doing raw benching working up to 60% with some bamboo bar accessory.

Feeling good so far lets keep it going.

T. Kemble
04-21-10, 12:40 pm
deload upper body day, done in the basement on the ol' york set.

warmed up with foam rolling/band work.

bar x 10
85 x 5
135 x 5
155 x 5
175 (40%) x 5
220 (50%) x 5
250 (60%) x 5

ez curl bar skull crushers:
bar x 15
70lbs x 20
90lbs x 15
110lbs x 10

'chaos bench' 'crazy bench' whatever you'd like to call it. This is basically why louie simmons created the bamboo bar, so you wouldnt have to use a barbell and risk injury.
since i dont have a bamboo bar in my basement i set up the barbell with weights suspended from bands and trained it exactly how i use the bamboo bar.
bar+20lbs x 20
bar+40lbs x 20
bar+50lbs x 20
bar+70lbs x 20

felt awesome after this workout.
im doing assistance work on friday, im working a dayshift so il get to hang out with the crew at the gym.

just got some sportpharma joint-v il let u know how it goes.

T. Kemble
04-23-10, 6:48 pm
upper/lower body speed and assistance.

this week was crazy at work i had to get in my upper and lower assistance today.

started with 5 minutes on the versiclimber, no resistance, just to get the blood pumping.

speed squats: all sets with average bands so 70lbs at the top
bar x 5
150 x 3
200 x 3
240 x 8 sets of 2

speed bench: all sets with 2 chains so 64lbs at the top
bar x 2 x 5
95 x 5
135 x 5
170 x 9 sets of 3 changing grip each set

glute ham raise with bw:
3 sets of 10

overhead shrugs:
bar x 20, 65lbs x 20, 85lbs x 20

3 sets of abs, hanging, rope fallouts and glute ham raise abs for 20 reps each.

grip work, plate rotations x 6 rotations 2 directions.

good day, felt strong despite the lack of sleep/good food, monday is squatting

T. Kemble
04-26-10, 11:54 pm
max effort squatting: focus on stability.
10 weeks out from contest.

free squats in briefs with suspended chains,
worked doubles up to the goal weight which was 40% bar weight/25% chain weight so it worked out to 225 bar weight and 125 chain weight for 8 sets of 2 in briefs. definitely felt the good this type of work has to offer, i was smoked afterwords.

speed pulling: 225lbs x 6 singles. (50%)
tried my hand at my old tried and true semisumo stance, the weight flew up. i attribute this to my hip and hamstring strength being up. im looking forward to pulling some big weights in the week to come. this may be my 600lb pull setup.

glute ham raise with bw: 12, 12, 10, 10

glute ham raise situps with 6kg medball behind head:
15, 15, 12, 1 set of 20 with bw.

triceps ladder on smith machine: 50 total reps

had a really great training session today, doing some accessory work on weds then putting on the katana and benching on friday. wish me luck

T. Kemble
04-29-10, 2:01 am
quick assistance day:

swiss bar overhead press:
135 x 3 x 8

chest supported rows:
3 plates x 3 sets of 10

barbell shrugs:
150 x 20
240 x 20
330 x 20

reverse hyper 3 sets of 20 with 70lbs.

exercise bike 25 minutes + lugging it out of the basement at skibas and cleaning it up.

benching in the katana on friday

Big Wides
04-29-10, 7:40 am
Looking good Tek and 10 weeks out is when all the fun shit starts

IRBS
04-29-10, 11:58 am
Nice work Tom...

T. Kemble
04-30-10, 11:48 am
Looking good Tek and 10 weeks out is when all the fun shit starts

yeah fun as in cut from 230 to 220 haha. my weight is an enigma, one day im 219 the next im 234 im hoping i will start to dial it in...


Nice work Tom...

thanks Will, im trying out my katana today. If things go as planned i'm going to take a 500ish opener in the f6 then go for broke in the katana come meet time.

il post later tonight how it goes

G Diesel
04-30-10, 11:58 am
Don't Sweat the Tek-nique...

Hope you are doing well my brother. Your training always inspires bro.

Peace, G

T. Kemble
05-03-10, 12:09 am
Don't Sweat the Tek-nique...

Hope you are doing well my brother. Your training always inspires bro.

Peace, G

thanks for the kind words big fella... il reach out to u soon.



Friday 4/30/10 workout went horrible.

i warmed up and tried to get myself into the katana shirt. it took about 40 mintues to get it set and it was WAYY too tight on my arms. I couldnt even grip the bar it was that bad. I only took 2 sets in it, i did 315 for 5 off a 5 board and 405 for 5 off a 4 board and it barely touched. im going to stretch out the sleeves over the next couple of weeks in hope that i can salvage this shirt. I dont want to get a bigger size because the chest plate fit in perfect but the arms were just wayy too tight, so im going to try some old tricks to loosen up the parts that need to get loose....

after it took another 40 minutes to get off and left my arms looking like a heroin junkie, i did some skull crushers with the 7 foot ez bar and worked up to 135 for 12.
i called it there.

tomorrow im squatting, weds doing more upper body work and friday assistance....

T. Kemble
05-03-10, 11:52 pm
monday 5/3/10

finally a workout that went according to plan...

max effort lower body: 9 weeks out.

warmed up with foam rolling, leg swings, baseball rolling.

set up the straps in the monolift at parallel and did paused squats for singles. i let the weight sink for 2 seconds at the bottom
bar x 15
150 x 5
200 x 1
240 x 1
280 x 1
330 x 1
380 x 1
400 x 1
420 x 1
455 x miss* hit the uprights in the monolift on the way up and had to ditch
455 x 1
475 x miss* out of gas

deadlift off mats (8 mats) with briefs and belt
135 x 5
225 x 1
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
565 x 1
585 x missed at the lockout

im playing around with this semi-sumo stance so far i like it. im going to include more shrug work to get my upper back up to par....

glute ham raise supersetted with glute ham situps:
12 reps ghr, 20 reps situps
12 reps ghr, 20 reps situps
12 reps ghr, 11 reps situps.
i was smoked after this. it was hot as anything in the gym and its tough getting a workout like this in when you are training solo.

all in a days work.

getting more ink tomorrow on my forearm so upper body work on weds will be up in the air....im going to play it by ear

T. Kemble
05-06-10, 1:26 pm
more fregging injuries.........

yesterday 5/5 i went in to work up to a 1 rep max on the 3in bar benching...

it started out normal

warmed up/foam rolling/baseball massage

thick bar x 15
135 x 15
185 x 5
225 x 2
275 x 1
315 x 1
365 x 1
405 x crunch.

there was a crunch in my shoulder. bieceps tendon acting up again... no good.

i thought the damage was much worse originally, but this morning waking up there are no black and blues and i have full range of motion with some discomfort.

im going to start rehab today and be using strictly the safety squat bar until further notice. this contest in June may not be happening now depending on how recovery goes.

stay tuned

C.Coronato
05-06-10, 1:29 pm
Good luck with the recovery Tek. Keep doing your thing brotha!

T. Kemble
05-07-10, 2:51 pm
Good luck with the recovery Tek. Keep doing your thing brotha!

Thanks bro... its more disheartening than anything else. I just want to heal up and get back to it but its time to be smart.

Yesterday 5/6 i started biceps tendon rehab.... Felt pain doing internal rotations...

Today 5/7 same thing, no pain until doing internal rotations.

Rehab is broken down into 4 phases, 5 workouts a week until you no longer feel pain then you move on to the next phase..

Today was day 1 of training utilizing the safety squat bar.

I'm limited in what i can do warm up wise, i dont want to put ANY stress whatsoever on my shoulder.
I did foam rolling and some dynamic leg swings followed by some jump squats to get warmed up.

Safety squat bar (ssb) close stance squats:
bar x 15
115 x 6
150 (35%) x 6 sets of 6 nice and deep

im going to ramp up the percentages every friday 35/40/45 then reset. Monday I'll be doing ssb to a 5/3/1 rep max followed by a deload week. With all luck this will keep my lower body strong.

Glute ham raises with bodyweight:
10, 10, 14

SSB Hise Shrugs:
150lbs x 3 sets of 15
200lbs x 3 sets of 15

Neck raises with harness with
15, 15, 15

200 reps of abs:
50 crunches, 50 oblique crunches, 50 decline situps, 50 crunches

Good first day of training around the injury. i need to be smart and not push too hard to make this work.
Weekend off and back to it on monday.

T. Kemble
05-11-10, 1:03 pm
yesterday 5/10 training....

shoulder still is in pain, not as bad as last week but i can still feel like something is wrong. Rehab is going well, still pain during internal rotations... im in stage 1 of 4 in the rehab process and it looks like its going to be a long road....


Warmed up with foam rolling and some dynamic jumps..

Deep Safety Squat Bar Squats:
bar x 10
105 x 5
150 x 5
180 x 5
210 x 5
250 x 5
275 x 5
300 x 5* I hate the safety squat bar.

Glute ham raise with bw:
3 sets of 12

On a plus note im getting consistant with ghr's, 3 sets of 15 are in the near future i can feel it...

Hise Shrugs with SSB:
150 x 15, 240 x 15, 240 x 15, 260 x 15, 260 x 15

I think i went a little too heavy on these, i feel a slight pinch in biceps tendon today which i can attribute to going overboard. Slow and steady is the only way im going to win this race.

200 reps of abs:
50 decline crunches, 50 foam roller abs, 100 flat crunches

Id like to go weighted but i also want to keep all stress off the bad shoulder so im going to have to play around with this, but i can feel improvement in my midsection already.

Neck Raises with harness and 10lbs:
4 sets of 20

I doubled the weight i used from last week and can feel an improvement already...lets hope the neck doesnt get too thick from this.. i never have done neck work before


weds will be some accessory work followed by another friday squat day

IRBS
05-12-10, 9:13 am
Great article on EFS Tom. Very practicle even for non-shift work people who have scheduling issues.

T. Kemble
05-12-10, 6:32 pm
Thanks for the support Will!
I like to put my mind to the keyboard when I have something going that I think will help people out...



I do have some bad news though... after a visit to my friend who is physical therapist it was revealed that I have a partial (level 1) tear in my Subscapularis (rotator cuff muscle) which is going to need to be rehabbed. It looks like I wont be benching for the next 2 months atleast. I was on the right track with thinking it was biceps tendonitis but after a few tests it was easy to see it was more involved...

Rehab will continue 3x a week in conjunction with safety squat bar training and with all luck I will be able to compete in august in the full meet. So i will take this time to improve on my squat/deadlift and work around the injury.


Warmed up with foam rolling and band rehab exercises followed by some intense dynamic/static stretching.

-Safety squat bar seated goodmornings:
Sat down to a parallel box with feet wide and did goodmornings...
After a few warm up sets i did 1 plate (150lbs) for 4 sets of 12 nice and deep for a good stretch.

-Back attack:
3 plates x 10 reps (very easy)

-200 reps of abs:
- 100 reps side bends with the empty safety squat bar...10 each side then switched.
- 100 reps glute ham raise situps

-neck work:
- neck harness with 15lbs of weight for 4 sets of 20 reps

I felt good today, the pain is subsiding in my internal rotations somewhat, im looking forward to coming back strong after some smart rehab work.

T. Kemble
05-18-10, 12:27 am
sorry for the lack of updates... work has been hectic

highlights of workout from last friday i cant really remember
friday 5/14
-worked up to 45% (180lbs) for 6 sets of 6 on the safety squat bar
-hit a pr on glute ham raises 16 reps so i only did one set and called it there
-hise shrugs for 10 sets of 10 with 2 plates with the ssb
-can complete phase 2 of rehab without pain
-200 reps of abs, 100 reps neck



monday 5/17/10
-performed phase 3 of rehab without pain, im sticking to phase 3 for the rest of the week, i think today was a fluke
-first time since the injury i used the bamboo bar with 10lb kettlebells with no pain for 3 sets of 25 reps, felt great pumping it up with blood
-safety squat bar 3 rep max with 330lbs
-3 sets of 15 glute ham raise pr reps and sets
-6 sets of hise shrugs, worked up to 330 for the top set of 15
-100 reps abs
-chain triceps extensions with 30lbs of chain each arm for 1 set of 50 reps nice and slow


weds will be accessory stuff

T. Kemble
05-19-10, 6:06 pm
mid week accessory day...

warmed up with level 3 of my rehab stuff for the rotator, no pain so thats always a great sign...

onto the lower body

did some dynamic leg swings, static and dynamic stretching followed by some foam rolling to warm up the lower extremities...

safety squat bar goodmornings:
bar x 5
150 x 5 sets of 5 nice and deep stretch, didnt feel like going heavy on the hammies today im saving them for next weeks 1 rep max ssb squat

safety squat bar hise shrugs:
150 x 10
240 x 10
330 x 10
420 x 10
510 x 8* lost my balance fell into the rack
420 x 10
330 x 10
240 x 10
150 x 10
felt good so i kept going then i pyramided down to get some extra trap volume. im seeing alot of growth in the upper back since the injury which is great, plus i got to handle some weight which is money for the CNS.

safety squat bar side bends for obliques:
empty bar x 10 sets of 10, 5 each side, i went left side x 10, right side x 10 back and forth until i hit 100 reps

back attack:
1 plate + 25 x 10
2 plate + 25 x 10
3 plate + 25 x 10

im getting stronger in these as well, i used to get crushed by 4 plates for 1 rep and im sure i can handle it for 10 now... im going to try 4 plates next week

pulldown abs with average band:
25, 25, 25, 100*
somebody put on 'till i collapse' on the stereo and i kept doing reps with the beat until i hit 100, definitely the way i wanted to end the workout, my abs are rock solid.


having some birthday beverages with some of my buddies tonight, squatting again on friday.

peace

T. Kemble
05-22-10, 1:04 pm
fri may 21st.

it started out as an accessory day i was going to take it easy on the hammies/low back because im going for a 1 rep max on monday, and it turned into a GPP day with the weather being nice...

started out with rotator rehab, no pains, moving on to the next step next week.

-sledgehammer swings, 3 sets of 20 swings each arm into tire
-bamboo bar bench: did 5 sets in total 20 reps each, i worked up to a top set of 26kg of kettlebells on each side with ZERO pain, this is fantastic news and i hope to continue to progress
-sled drags with 2 plates sleddog style with belt: 3 sets forward/3 sets backwards for 250 foot trips
-monster mini band low rows: 1 set of 50 reps to pump it up
-neck work: 100 reps in total with 30lbs, i was doing sets of 10-20 reps


yesterdays diet was horrible due to work that ended with a 3am mcdonalds run.

today is another day and im keeping it low carb, i started out my day with black coffee and 1.5 cups of cottage cheese with cinnamon and splenda. yum.

peace.

T. Kemble
05-24-10, 7:06 pm
1 rep max day on the safety squat bar...

started out with level 4 of the rehab...doing full range pushups hurt the shoulder a bit so it looks like this will be the brick wall im going to have to smash through. hopefully i'll be doing full range bench movements by the end of june/early july...

warmed up the lower body with foam rolling and leg swings.

safety squat bar free squats in power cage:
bar x 5
105 x 3
150 x 1
200 x 1
240 x 1
290 x 1
330 x 1
380 x 1
400 x 1* pr got my lift in

glute ham raises:
15, 10, 10, 10

glute ham abs:
20, 20, 20

we just got a plyo swing at skibas so we were all tinkering around trying to figure out how to use the damn thing so i must have done 100 reps on it with minimal weight just trying to get form down, i still sucked after it was all said and done.

today was a high carb day after a weekend of no carbs at all, some notable meals include: 3 slices sicilian pizza, 1 6oz box of mike and ike's candy, and 3 slices of high protein french toast.... mmm carbs...

going to try to finish the week strong before a total and complete deload-do nothing week next week.

peace.

T. Kemble
05-26-10, 11:51 am
decided to jump into the deload a bit early...

yesterday it was beautiful out so i went for a 2mile run around the park, i'm feeling very sore in my quads today from it.

taking it easy the rest of the week im due for doing nothing..

tomorrow night im going to foam roll and do some rotator work but other than that im off until money from training.

peace.

Aggression
05-26-10, 11:57 am
today was a high carb day after a weekend of no carbs at all, some notable meals include: 3 slices sicilian pizza, 1 6oz box of mike and ike's candy, and 3 slices of high protein french toast.... mmm carbs...

Delicious. Now I'm definitely looking forward to my carb up this weekend ...

T. Kemble
06-01-10, 3:21 pm
back in the saddle training the upper body again... this is training from yesterday morning 5/31

im using CJ murphy's safety squat bar program for the next month followed by a deload before i get to contest training, this way i will hit my lower body at a 2-1 ratio to my upper body to help keep the recovery strong...

-rehab exercises, worked up a good sweat.
-foam rolling
-dynamic leg swings, stretching

yoke bar squat:
bar x 5
150 x 5
170 x 5*
200 x 5*
220 x 5*
240 x 5*
260 x 5 *
* = work sets, supposed to 5x5. kept the weight low but got in the volume. the yoke bar is a total different world.

dimmel deadlift:
135 x 8
225 x 8
315 x 8
405 x 6*
very challenging, ive never done these before and it felt good to have some weight in my hands again, i have a long way to go. next week im going to go for this weight for 8 reps.

dbell bench press:
35lb dbell x 10
45 x 8
55 x 2 sets of 10.

felt good to have weight in my hands without pain, i may swap this out for bamboo bar, im going to have to play it by ear but i know i wont be doing any straight bar benching until july the earliest.

pullups: 8, 8, 8, 6. pathetic. i havent done pullups in 6 weeks but i thought id have more in me but that...

situps (on ghr) 3 sets of 20

plank's: 2 sets of 60 seconds.


good training, today im feeling beat to hell from the squatting and pulling.

im doing zero carbs today to loose some of the beer/hot dog bloat from this past weekend, im going to start to be cognizant about my weight

T. Kemble
06-02-10, 6:09 pm
high carb training day.

started the day out with 4 slices of cinnamon raisin ezikel bread with natural peanut butter and skim plus milk mmm...


Training today:

-rotator cuff rehab
-foam rolling/leg swings

First upper body work really since the injury, didnt go too crazy just got the work in.

work sets = *

standing military press:
bar x 2 sets of 10
65 x 6
95 x 6 *
105 x 6*
135 x 6*
155 x 6*

barbell step-ups onto 16" box:
135 x 8
185 x 8*
185 x 8*
185 x 8*

bent over rows:
135 x 8
185 x 8*
185 x 8*
185 x 8*

glute ham raises:
4 sets of 8 with Bodyweight

average band abs pulldowns:
4 sets of 20 reps

50 reps bi's and tri's:
bi's i did hammer curls, dbell curls, concentration curls, preacher curls
tri's i did 5 sets of 10 dips

all in a days work, i felt strong today only a slight twinge in the rotator. maybe i shoulda skipped dips but hopefully i wont regret it.

Tomorrow is moderate carb and training again on friday.

peace

T. Kemble
06-03-10, 11:05 am
just an update on diet/supps...

Mon-Wed-Fri = High Carb Low Fat Medium Protein
Tues-Thurs = Zero Carb Medium Fat Very High Protein
Sat-Sun = Low Carb Medium Fat High Protein

So far so good, have energy for my workouts and its easy to follow.

Supps:
Sport Pharma Multi V
Sport Pharma Joint V
Sport Pharma Carb Max
Universal Creatine
Universal BCAA Stak
Universal ZMA
Universal Quik Energy

Breakfast:
2 multi v, 3 joint v

Pre workout:
1 quik energy tab, 30 mins later 5g creatine + 1 Scoop Carb Max and 1 Scoop BCAA Stak

Mid workout: Continue drinking pre workout mix

Post Workout:
3 Scoops Carb Max, 5g creatine, 2 scoops bcaa stak

Bedtime 3 zma caps

T. Kemble
06-04-10, 1:21 am
6/3/10 gpp

farmers walks with 80lb handles x 5 trips of 300 feet

100 reps of seated cable rows with 50lbs

tomorrow is high carb day looking forward to it

T. Kemble
06-07-10, 1:47 pm
again busy busy...

6/7/10 training.

warmed up with foam/baseball rolling, leg swings, rotator stuff.

today was the first day i didnt follow the rotator protocol and went by feel, no pain whatsoever which was a great sign...



Safety squat bar box squats 1in below parallel:
bar x 5
105 x 5
150 x 5
200 x 5
240 x 5
280 x 5
300 x 5

a side note, i did some trampoline jumping with my little cousins this past weekend and boy can i feel it, my legs are still like jello and that was reflected in my squats today, but i kept it smart and called when i thought i shoulda...

I was supposed to do keystone deadlifts out of the power rack but i was feeling fresh so i did full range deads from the floor with touch and go reps:
135 x 8
225 x 8
315 x 8
405 x 7* i had 10 in me but called it, it was supposed to be an accessory exercise

swiss bar 'yates' rows:
135 x 8
185 x 2 sets of 8
225 x 8

very low impact rowing movement, i will start to use this more often

bamboo bar bench:
bar + 16kg kettlebells (32lbs each side) x 20
bar + 16kg and 25lb kettlebells (57lbs each side) x 2 sets of 20

pulldown abs with green average band x 5 sets of 20 reps.

im going to trademark this abs movement 'praying abs' ,
i start by doing them in a close stance with knees touching, then each set i bring my knees out 4 inches until at the last set im spread out completely. i find this works the full range of the abs from different angles better then just keeping one stance.

enjoying the rest of my high carb day.

training again on weds....

peace

T. Kemble
06-14-10, 1:25 am
another hectic week..

last weds 6/9
upper body work:

-rotator
-rehab bench press 185 x 5 sets of 5 no pain.
-bent over barbell rows 3 work sets with 225
-skull crushers 3 work sets with 135
-barbell curls 3 work sets with 105

last fri: 6/11
trained at brute strength gym in norfolk Va, i was down there visiting a friend for the weekend.
sick spot, its where donnie thompson and a number of other lifters in the va beach area train. they have everything we got at skibas so i felt right at home.
-rotator
-5x5 safety bar goodmornings
-200 reps abs
-hise shrugs with safety bar

tomorrow 6/14 will be lower body, ssb squats + deads

T. Kemble
06-17-10, 2:07 am
skipped squatting on 6/14, legs wernt having it. im still hurting from the trampoline last week.... im glad i took it easy

i had an upper body day today 6/16:

rotator warm up:
8lb dbell shoulder pendellums, shoulder horn with internal/external rotatons

bench press:
bar x 20
95 x 8
135 x 8
185 x 8
225 x 2 sets of 10.

cake. i could have done both sets of 15-20 reps but i kept it conservative. next week im going to try to take 275lbs for 10

the only thing thats gonna get me in the end with the high weight is changing over to this closer grip, its going to save my shoulders surgery in the end so its goingto be worth it. im going to have to get atleast 2 workouts in a shirt before the meet in august.

bent over barbell rows:
185 x 5 sets of 10

nice and easy im saving my low back for deadlifts friday

triceps skull crushers with 7foot bar:
135 x 3 sets of 8, 1 set of 10 done 'jm style'

curls with 7 foot bar:
115 x 3 sets of 8

pulldown 'praying abs'
3 sets of 20

felt great today, pulls to come on friday

T. Kemble
06-19-10, 1:07 pm
threw gear back on friday for the hell of it...i'm coming into a deload before my 8 week contest cycle...

free squatting, mastedon bar in monolift:
bar x 10
150 x 5
200 x 1
240 x 1
inzer single ply briefs on
290 x 1
330 x 1
metal ace pro suit on straps down
420 x 1
420 x 1
420 x 1
470 x 1
470 x 1
510 x 1
510 x 1
510 x 1
600 x 1

everything was entirely too high, the 600 was still 3in high, going to need to work sitting back to get a passing squat in the contest...

kept the suit on and started to pull. i pulled conventional up to this point so it took alot of trial and error getting the sumo stance and i still didnt get it.
straps up:
315 x 1
405 x 1
405 x 1
455 x 1
455 x 1
495 x 1
495 x 1
495 x 1
545 x 1
545 x miss

i missed at the top which was odd but i put in a crazy amount of volume so its all good.

glute ham raise: 1 set of 19 reps to failure
pulldown abs: 2 sets of 25 reps

DELOAD for a week.... see you on 6/28 for some contest training!

C.Coronato
06-21-10, 10:19 am
How are things your way my brotha? Everything looks good in here, im looking forward to training at Skibas again soon!

T. Kemble
06-30-10, 7:47 pm
whats up bro, back in action after 10 day layoff, i needed to take a break before the heavy contest training starts...

today was bench day:

did shoulder horn/pendulum rotator warmups...for 8 sets of 25 reps with 8lbs

bar x 15
135 x 5
225 x 5
250 x 5
275 x 5
300 x 5
315 x 5* top set, didnt want to push it to much first day back

next week il try around 350ish for 3

its going to take some getting used to using the closer grip but it will pay off in the long run

bent over barbell rows:
4 sets of 8 reps with 225lbs

triceps 7 foot ez bar skull crushers:
95 x 8
135 x 8
135 x 8
155 x 7

7 foot ez bar standing biceps curls:
95 x 8
135 x 3 sets of 8* the last set was brutal but i got it!

'praying' abs with green band for 100 reps

1/3 mile jog around the block.


todays training went really well, 5 rep max on friday in the dead...

my contest training is going to look like...

week 1: 5 rep max
week 2: 3 rep max
week 3: 1 rep max
week 4: deload
week 5: 5 rep max gear
week 6: 3 rep max gear
week 7: 90% of 1 rep max gear
week 8: meet

wish me luck

C.Coronato
07-01-10, 9:27 am
10 days is nice my man. Gotta enjoy that for sure! Im coming up on my 18th week of contest prep .. im looking forward to some time off to rest and recoop.

T. Kemble
07-07-10, 6:28 pm
back to action this week, some highlights of this past weeks training, sorry i coudlnt post ive been swamped at work.

friday 7/2
455 deadlift for 5 reps

monday 7/5
555 squat to depth in suit (possible opener in august)

weds 7/7
370 raw bench for 1, 355 for 3
feeling good and confident with weight on my chest again..



not gonna be able to make the mans world abc, gonna be in Jamaica mon!

looking forward to skibas abc on aug 7th and competing aug 19th.


peacee

T. Kemble
07-09-10, 1:02 pm
yesterday 7/8:

arms in the basement on the ol' york set..

bw 221.9 (fantastic)

-triceps skull crushers:
75lbs x 15, 95lbs x 12, 105lbs x 12, 75lbs x 15

-curls with ez bar: 75lbs x 15, 95lbs x 10, 95lbs x 10

-incline skull crushers: 95lbs x 3 sets of 10

-standing dumbbell curls:
35 x 15, 45 x 10, 55 x 10* felt good really pumped it out, i havent curled in months.

-150 reps of abs on balance ball
-100 reps of triceps push down with mini band


adopting a low carb/med fat/high protein diet to lean up a bit more for my vacation, this will be this diets trial run for the contest in august. so far i'm looking at 550/450/500 openers we shall see

Big Wides
07-09-10, 2:27 pm
those are some nice openers you've got planned there. And Jamacia....well all I've gotta is enjoy it

Aggression
07-09-10, 2:45 pm
looking pretty good in here bro. We'll miss ya at the ABC, but you'll be in a better place, haha. Enjoy.

T. Kemble
07-12-10, 12:16 pm
those are some nice openers you've got planned there. And Jamacia....well all I've gotta is enjoy it

thanks wides i know i need some time off im dead.



looking pretty good in here bro. We'll miss ya at the ABC, but you'll be in a better place, haha. Enjoy.

i'm gonna miss it too, joe dodd is a good dude and he runs a great facility, you guys better move some heavy weights there!



Saturday 7/10 was a deadlift day. i trained with a guy that plays football at Susquehanna college in PA.

worked up to a top set of 405 x 10 reps, im still feeling it today
- 4 sets of glute ham raises x 10
-time under tension pullups x 3 sets
-yoke walk with 225lbs for 6 trips of 40 yards

got a good workout in, this week its rapid fire, tomorrow 7/13 squatting, 7/14 bench, 7/15 lower body assistance then a nice long weekend in the caribbean.

peace.

T. Kemble
07-13-10, 6:36 pm
squat day:

buffalo bar on parallel box, raw.
bar x 10
150 x 5
240 x 3
265 x 3
280 x 1
280 x 1 (+100lbs on weight re leaser)
335 x 1 (+100lbs on weight re leaser)
385 x 1 (+100lbs on weight re leaser)
400 x 1 (+100lbs on weight re leaser)

reverse hyper with 200lbs
3 sets of 10

leg raises 3 sets of 10 with bw.


good basic day, last raw day before the contest.
benching tomorrow

bw: 218.9

T. Kemble
07-14-10, 6:42 pm
feeling like hell the past 2 days, this high protein diet has some getting used to with my body...

worked the dayshift today and hit upper body with my old buddy chris edgar from college at skibas.

-rotator cuff work

bench
bar x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 1
295 x 1
315 x 1
335 x 1
350 x 1
365 x 1
400 x 0 miss at midrange

its okay for me, i gave it a good ride and im being smarter about the weights since coming back from my injury, i just hammered everything else.

seated close grip cable rows:
200 x 3 sets of 10 nice and slow

lying skull crushers wide grip with 7 foot bar:
95 x 10
115 x 10
135 x 10

curls done back to back with chris:
95 x 15, 11, 10, 6

tomorrow is some top end pulling with hamstring and abs work followed by jamaica. whoop

T. Kemble
07-26-10, 8:54 pm
no holds barred, bw 218.5

4 weeks to go before the contest.

squats:
bar x 3 sets of 5
150 x 3
200 x 3 briefs
240 x 3 briefs, belt
290 x 1 briefs, belt
330 x 1 briefs, suit bottoms belt for every set here on out
420 x 1
490 x 1
510 x 1 w/knee wraps, 1 inch high
530 x 1 w/knee wraps, 1 inch high

'lift offs' (just standing up with the weight in the monolift)
700 x 1
700 x 1

felt decent squatting today, 510-540 looks like the opener, the suit has a totally different dynamic with the straps down and its kinda hard to find the pocket, next week straps up.

assistance:
glute ham raise, 10, 10, 6, 3 (cramped)

leg raises on dip piece supersetted with back attack:
12 reps raises, 12 reps with 3 plates
15 reps raises, 15 reps with 3 plates
17 reps raises, 10 reps with 4 plates

phew. i was smoked from the day, i had a short swing at work.


looking forward to benching on weds.
peace.

tk.

Aggression
07-27-10, 10:40 am
Looking good, T. Time is closing quick.

T. Kemble
07-27-10, 4:09 pm
Yeah I know bro its go time as far as I'm concerned.

Today was a mini recovery workout.
Light stretching
3 sets of reverse hyper for 20 reps with 150lbs
3 sets of pullups with 3 different grips

I'll post some more later

T. Kemble
07-28-10, 7:45 pm
Bench day.

Warmed up with various dumbbell movements and the shoulder horn to get loose.
I trained by myself today which proved to be rather difficult.

Bar x 3 x 5
95 x 3
135 x 3
185 x 3
225 x 5
275 x 5
315 x 5
Inzer single ply fury on
315 x 5
365 x 5
405 x 1
3 board. 315 x 3, 365 x 3, 405 x 3
4 board. 365 x 3, 405 x 3

Didn't go too heavy I just wanted to get some work in with a shirt, next week I'm putting on the f6 and seeing what I can do with spotters.

Tate presses.
40lb dbell x 15
55 x 9
55 x 8
40 x 13

Skull crushers.
95 x 12
105 x 2 x 8

Straightbar pressdowns.
150 x 2 x 15

Rope crunches. 150 x 2 x 20

C.Coronato
07-29-10, 9:59 am
Looking good Tek. Glad to see your reppin the SportPharma badge.

T. Kemble
07-29-10, 9:11 pm
Looking good Tek. Glad to see your reppin the SportPharma badge.

thanks for the props man, SP is oldschool, tried and true much like my mentality now a days lol.



today was an off day from the weights.

did some foam rolling for the back, hips, calves, knees and triceps followed by 100 reps of triceps pressdowns with a miniband.

doing the 100 reps of triceps pressdowns every other night now until the contest, its a westside method of increasing bloodflow and volume to a lagging area, so hopefully my lockout will start to get up to par by then.

tomorrow AM is some pulling, im going to try my luck in the maxdl, we'll see how it goes, i wanted to work up to a couple reps with some top end work.

peace.

T. Kemble
07-30-10, 3:47 pm
I got called into work 4hrs early so it put sort of a kabosh on the big deadlift day but didn't stop it all together.

I did rack pulls today after warming up, a nice 35 minute workout.
Bottom pin rack pulls. (Weight 7inches off floor)
135 x 3 x 1
225 x 3 x 1
315 x 2 x 1
405 x 1
495 x 1
585 x 1
605 x 1

Drop set
585 x 1
495 x 1
405 x 1
315 x 1
225 x 5
135 x 10

I was shot. I wish I got more volume in but time was limited. I'm going to be doing assistance work tomorrow and monday doing some speed squatting.

Peace
Tek

G Diesel
07-30-10, 4:26 pm
Keep putting the work in ya big freak.

Inspiring feats of strength as always my brother.

Look forward to training in the house of Tek next Saturday for the Jersey ABC.

Peace, G

T. Kemble
07-31-10, 4:50 pm
Thanks big G!!! Looking forward to having everyone at the gym, we are cleaning it up a lot !!

This weekend I'm with my girl at her folks house for a visit so I had to make due training on an old york set with dumbbells and a lat pull down.

Triceps dbell tate presses:
25lbx25
40lbx15
55lb x 2 x 10

Triceps dbell rollbacks
55lb x 12, 12, 14

Triceps pressdown with straight bar
25x25
50x2 x 15

Lat pull down wide grip
150 x 3 sets of 25 reps

Lat pull down palms in handle
200 x 3 x 8

Rope face pulls supersetted with 40lb dbell hammer curls
2 sets of 25 reps and 20 reps

I'm still smoked from deadlifting yesterday, monday I'm doing some speed squa((ing with a ton of volume.

Got some new supps today so starting now the list goes..
Sportpharma multiv
Sportpharma jointv
Universal animal max
Torrent
Whey pro

T. Kemble
08-02-10, 7:17 pm
The plan was to do speed squats today but I didn't have the desire to set up bands and the gym still needed to be cleaned for the abc on sat.

I started out with 4 sets of weighted situps to get the blood pumping followed by some foam rolling.

In full gear with very loose straps I worked up to 50% (335) for 3 doubles and called it.

On the deadlift I worked up to 315 for speed singles and called it.

For assistance I did 3 sets of 10 on the glute ham raise and then cleaned the gym.

Looking forward to benching in the shirt on weds and animal day on saturday.

Peace.
Tek

T. Kemble
08-04-10, 10:36 am
setting out this morning to try to do some solo shirt work in the rack, talked to a few buddies and this seems to be the best gameplan, i thought id be working a dayshift and be able to train with the crew but thats not the case. i just had breakfast and now i'm getting myself ready to go.

if i can get shirted up then im going to try tripples in the shirt followed by a triceps smoke session,

if the shirt isnt gonna work out then im going to do some speed stuff with bands, work on my lockout in the rack then hammer the tri's.

next weds i'm taking my opener in the shirt, but it'd be nice to get a few more workouts in it.

wish me some luck

peace.

tek.

IRBS
08-04-10, 2:18 pm
Good work Tom. Looks like youre on track as much as possible with the work schedule. I travel all the time for work, so it can be a challenge. Important part is just getting it done however you can.

Big Wides
08-04-10, 4:01 pm
I'll see you Saturday....looking forward to it

T. Kemble
08-04-10, 4:31 pm
Good work Tom. Looks like youre on track as much as possible with the work schedule. I travel all the time for work, so it can be a challenge. Important part is just getting it done however you can.


I'll see you Saturday....looking forward to it


Fellas thanks for the props and wides I will see to it you are smoked on saturday.

Todays bench session went as good as it possibly could have with no spotters.

After I warmed up with the shoulder horn and pendellum swings I warmed up to 315 for 5 then tried my luck with the katana.

I got it seated but couldn't get it right and couldn't even grip the bar let alone get any work done.

I took off the katana and went for the tried and true f6 and started the workout.

Bar x 8
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
Shirt on
315 x 5
365 x 3
405 x 3
425 x 2
445 x 2

Shirted pin presses from 3 board range
225 x 6
315 x 6
405 x 5
425 x 3
455 x 2
475 x 1
495 x 1
405 x 6

Got in a good amount of work considering I was working without liftoffs. I've decided to purchase another f6 so I can take an opener in my worn out shirt and then move some weight with something fresh.
For assistance

Tate presses
25 x 25
55lbs x 3 x 12
60 x 9

Triceps skull crushers
135 x 3 x 8

Hammer curls
1 set of 25 with 40lb dbells

Got in a lot of triceps work today, I took my opener with no spotter which is a clutch, looking for something in the low 5's with a new shirt.

Mr. Dead
08-04-10, 5:25 pm
Some serious work goin' on, in here!!! Lookin' good!!!

T. Kemble
08-05-10, 3:12 pm
Mr. Dead i appreciate it!!

Today i am black and blue all over my upper body from the shirted work, but the soreness hasnt set in yet, which isn't particulally a good thing. I'm off today so im catching up on the usual work around the house and later tonight im going to get in my foam rolling and 100 reps of triceps and pull-aparts for shoulders.

Tomorrow morning i'm hitting skibas up before work to do some last minute cleaning for the ABC on saturday, then saturday is the big day.

In all honesty i hope to have a bad workout on saturday, why you might ask? Because if i have an exceptionally good day, that means that my body is 'peaking' too early, i want the sets to be ginders and i want to feel like absolute piss. This is an indicaitor that would mean after 14 days of rest with a few mini workouts, my strength would peak when i wanted it to. If i have a good day and peak to early, im going to need to do a deload week with hopes of getting in my openers and seeing from there.

Powerlifting is a science, learning how to wave your strength is a never ending challenge.

My bodyweight is right on the money 221lbs so i've been enjoying a few extra cheats here and there, right now im sipping on my new favorite concoction, 3 scoops animal max protein, 1 scoop cookies and cream whey and 12oz of 1% milk, mmmm.

I'll post again tomorrow night when i get a chance.

peace, tk

Symbiote
08-06-10, 7:35 pm
I don't know what half of these bars and boards and shit is but your approach and the sheer consistency in your training is super motivating. Keep it up bro!

T. Kemble
08-07-10, 9:16 pm
Lol. Bro its the method to training, powerlifting is science.

Today was the abc at skibas. About 15 guys came out from universal, what a great time though.

I squatted with chris dellafave, we both hit our opening attempts for our meets.

Warmed up with foam rolling.

Bar x 10
150 x 5
200 x 5
240 x 1
Briefs on
310 x 1
Suit on straps down
440 x 1
Straps up loose
500 x 1
510 x 1
Knee wraps, straps a little bit tighter but not jacked.
530 x 1
550 x 1 about half an inch or so high, this will be my opener.

Its good to have people there to coach you, I have a real technique issue I need to fix if I want to be successful. I really want to hit 650 in this meet, I need to keep my hips back and back straight, not bowing forward.

I pulled next, conventional felt just bad, no pop off the floor, just slow so I took my opener sumo and it felt good.
225 x 3
315 x 1
405 x 1
495 x 1
545 x 1. Opener, clean. I'm contemplating taking the opener in the max dl and taking my 2nd attempt in the metal suit..ahh decesions decesions..

Did 2 sets of weighted leg raises for 25 and 15 reps
And then 2 sets of 10 reverse hyper.

mcbeast
08-07-10, 9:21 pm
Great stuff Tom. Not sure if you remember me, I met you at an ABC a long time back, then again at Worlds Gym. You showed me some valuable hip mobility moves I still use today, ha! Keep up the hard work man.

T. Kemble
08-08-10, 4:11 pm
Great stuff Tom. Not sure if you remember me, I met you at an ABC a long time back, then again at Worlds Gym. You showed me some valuable hip mobility moves I still use today, ha! Keep up the hard work man.

Yeah bro I remember you, thanks for stopping by hope all is well with you.

Today I was a little beat up from yesterdays training but I got in my assistance work.

Tate presses
Worked up to 60's for a set of 12

Lat pull downs
4 sets of 15 w 200lbs

Seated dbell cleans 3 sets of 15 with 15's

Triceps pressdowns 2 sets of 20 with rack

Dbell curls worked up to 55's for a set of 10


Got in a lot of valuable work. Assistance for the lower body on tuesday and shirted openers on weds.

Ps I got my 2x ply super f6. Man what a shirt I canr wait to get into it..


Peace. Tk

T. Kemble
08-10-10, 1:40 am
mon 8.9.10


100 reps triceps pressdowns with miniband strung over the closet door.
foam rolling.


excited about assistance work tomorrow.. GHR/Back attack/reverse hyper and abs

T. Kemble
08-10-10, 8:58 pm
Lower body assistance day.

Foam rolling x 20 minutes

Reverse hyper 3 sets of 20 with 135

Hip circuit with 10lb ancle weights.
Hip gates, leg swings and high knees x 2 sets of 20 for each leg

Glute ham raise x 6, 6, 6, 6
Cut the volume in half.

Crunches with ankle weights 2 sets of 25 reps


Ready for benching tomorrow.

Peace
Tk

T. Kemble
08-11-10, 11:32 am
Benching today with big d. Looking forward to it we are going to be taking our shirted openers.. I'm hoping the f6 works out. Peace, tk

T. Kemble
08-11-10, 9:56 pm
absolute piss day benching.

warmed up
bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
f6 on
405 x 1 lost my arch, sucked
455 x miss at top, lost my arch, sucked
425 x 1, got it. again my arch sucked
single ply katana on
315 x 0, couldnt even grip the bar, my hands went numb
single ply denim on
315 x 3, easy
405 x 1 easy
455 x miss missed at the top, i was out of gas

tate presses
40 x 15
60 x 10
70 x 8, 8

garbage day. atleast i got my 425 in the single ply f6. i dont know what happened i couldnt get focused and my lockout sucked.

gonna take 425 as an opener in the meet and see what happens from there. its pathetic but its the best i can do now 9 days out...

peace.

Big Wides
08-11-10, 10:26 pm
No worries Tom, we both know PLing is a science and you said it best...don't want to be peaking to early. 9 days....the fun starts now

T. Kemble
08-13-10, 12:05 pm
I hope you're right bro, I know my body and I need some rest!



Yesterday at work we had an emergency call that required me to sprint 4 city blocks and up 4 flights of stairs to respond. Needless to say today I feel like a truck hit me. Thankfully it all turned out all right. I'm sore from my ankles all the way up to my hips. When you are working off of adrenaline you feel zero pain or fatigue until the surge wears off. Today I'm going to skip my extra workout and push it forward to tomorrow. Sunday I'm also taking 60% of my squat in full gear just for speed, I hope we don't get any more crazy calls until the contest!

Diet so far is as solid as it can be. Complex carbs and proteins each meal. Sportpharma multi v and joint v daily, 2 servings of animal max in between my meals and an extra whey shake whenever I can sneak it in. Looking forward to tomorrow. Peace. Tk

mcbeast
08-13-10, 1:02 pm
Good stuff tom. When is the last time you did some sprints for conditioning?! Lol. Btw are you state police? I forget.

Also, I have seen some of your vids, back in the day with ýour box jumping madness. Any tips how to increase your jump?
Thanks
E

T. Kemble
08-14-10, 11:49 am
lol i havent done any conditioning the past 3 weeks. i killed it too much in the offseason and needed to focus more on the core lifts.

Box jumping madness i like the sound of that, E.

To increase my 'explosiveness' i did alot of plyometric training.

Twice a week on my lower body days when I was done with my weight work I did...

(pick one for 5-8 sets of 1-3 jumps)
Seated Box Jumps, Depth Jumps, Jumps Onto Foam, Jumps with Weights, Standing Box Jumps

then

(pick one for 3 sets of 6-12 jumps)
-Single leg jumps over a small bench/ledge (12-24")
-'leg up' jump and reach (start with one foot on floor and one foot on bench, explode off the bench and push with the foot on the bench, it will be an uneven/awkward style of jumping but it will teach you to be explosive from a dead-stop position, then control the decent and reset and go again
^
Those are my absolute favorite, il make a youtube video when i get a chance.

I worked up to a PR 54" box at 209lbs, i have seen some sick jumpers get 60"+ but remember i'm no bball player, just an average joe haha.

Best of luck bro thanks for dropping by.

tk

T. Kemble
08-15-10, 6:54 pm
This is the close to the true hell-weekend and it couldn't have came at a much worse time$ I had to work 2 doubles in a row followed by another overnight shift. Needless to say my body doesn't know which way is up right now.

I should have gotten in my final workout this morning but due to the circumstances I'm pushing it forward.

This week is gonna look like

Sat/sun rest
Mon squat 50%/bench 50% for speed
Tues off stretching/foam rolling
Weds off stretching/foam rolling
Thurs off, stretching/foam rolling fly to dayton drive to columbus and weigh in
Friday. Meet

Wish me luck

Vaze_06
08-16-10, 12:59 am
good luck and have fun!

T. Kemble
08-16-10, 6:17 pm
so i got my last day in the books, the rest only time will tell....

Warmed up about 15 minutes of foam rolling and then hit the shoulders/legs with swings/clubbells and the shoulder horn.

Squat:
bar x 3 x 3 to a parallel box
150 x 3 x 3 to a parallel box
240 x 3 x 1 to a parallel box

felt awesome and fast im very ready

bench:
bar x 3 x 5
95 x 3 x 3
135 x 3 x 3
135 x 25

did some quick and light speed stuff followed by a light pump set to get the blood flowing. again it felt great, no pains or cracks.

1 hr pre workout: 2 scoops carb max 1 scoop vanilla specialized protein for gainers
15 mins pre workout: 1 scoop shock therapy blue raz
post workout: 4 scoops torrent in 20oz water


This morning i was 216.9 empty and at the gym fully clothed i was 221.5, this leaves alot of good room for me to work with. Im going to be hitting the complex carbs heavy.

Another pitfall in my journey to columbus... I found out that I have to go 15 minutes up the road to 'register for the police and fire games' at a hotel in Dublin then go back south down 270 to get back to my hotel. This cab ride from Dayton is gonna cost me 200 bucks at this rate. Damnit. Oh well that's life..

J Wong
08-17-10, 12:24 am
In for this log. Good training in here man.

C.Coronato
08-17-10, 9:14 am
Almost there Tek! Your gonna kill it homie, excited for you!

Big D
08-17-10, 9:41 am
money aint nothing but green paper babyyyyyy

T. Kemble
08-18-10, 4:49 pm
well it took me all afternoon but i took in 1.5 inches off the arm length and 1.5 inches off the arm diameter of the single ply denim shirt i have as a backup. i stitched it with fishing line and its strong as anything, so it looks like i'l take the opener in the f6 and see from there, if the f6 is shot im going to switch to the denim and see what she'll do.

leaving tomorrow 7am flight.

see you on the other side.

peace. tk

Mr. Dead
08-18-10, 6:30 pm
Lookin' forward to hearin' that you rocked this!!!

G Diesel
08-19-10, 11:19 am
I hope you're right bro, I know my body and I need some rest!



Yesterday at work we had an emergency call that required me to sprint 4 city blocks and up 4 flights of stairs to respond. Needless to say today I feel like a truck hit me. Thankfully it all turned out all right. I'm sore from my ankles all the way up to my hips. When you are working off of adrenaline you feel zero pain or fatigue until the surge wears off. Today I'm going to skip my extra workout and push it forward to tomorrow. Sunday I'm also taking 60% of my squat in full gear just for speed, I hope we don't get any more crazy calls until the contest!

Diet so far is as solid as it can be. Complex carbs and proteins each meal. Sportpharma multi v and joint v daily, 2 servings of animal max in between my meals and an extra whey shake whenever I can sneak it in. Looking forward to tomorrow. Peace. Tk

Slinging big weights and responding to citizens in distress... Tek is a real American hero.

Keep doing your thing my brother.

Peace, G

T. Kemble
08-23-10, 1:36 am
Well it has been a long weekend and after a 4 hour flight delay from Dayton to Newark, im finally home settling in. This past weekend has been a whirlwind tour of Ohio with stops in Dayton, Columbus and Cincinnati.

I arrived on Thursday the 19th, checked into the hotel, had to cut 2 more lbs so i hit the steam room aka bathroom and made weight. I went downstairs to check out the venue, which was put together by Dan Dague and Lexen Extreme Gym of Grove City Ohio, which loosely resembled a rock concert. I made weight at 430pm at 220.2 on the money and immediately downed half a gallon of water and half a gallon of Pedialite.

I made my way to Papa Johns and got a large grilled chicken and veggie pie to go, on the way back I hit up Subway for a footlong double grilled chicken breast as well. The feast started at about 5 and I essentially ate for a bit, took a break and then ate some more. I sipped on another gallon of bcaa's and creatine for the rest of the evening. The food was all gone by 930pm and I was back up to into the upper 220's and ready for bed.

At 7am I got up and got moving, took 5g creatine with dextrose followed by a contrast shower and made my way downstairs for breakfast. The hotel had an awesome setup with a buffet so it ended up being perfect. I had a large bowl of oatmeal with banana and a 5 egg omelet with veggies, this was spot on because this is exactly what I'd be eating if I was at home. At breakfast I had my Sportpharma MultiV/JointV along with a pack of Cuts to get me moving. My coach Henri Skiba made his way to the venue at about 8am and after the rules meeting, we got cooking with the squat.

There was only one flight of squats ranging from 95 to 750lbs so it took a bit between rounds. I was 4 from the bottom and took my time warming up.

The lifts went like this:
Opener 550lbs 3 whites
2nd attempt 600lbs 3 whites
3rd attempt 625lbs no lift

I pitched forward with the weight as soon as I came out of the hole on the last attempt. They were calling the lifts very deep and I really felt confident sinking 625, but ran outta gas somewhere in the middle.

I was in the 2nd flight in the bench so I had some time between lifts to relax and get my head straight.

Warm ups for the bench worked out pretty good, I took 405 off a 1 board with the f6 and the weight flew. I wish i could say the same for my opener, I came out stale but ended up getting up and making the lift.

Opener 425 no lift, shirt seam ripped and lost it at the top
2nd attempt 425 3 whites
3rd attempt 450 3 whites

We ended up soaking the f6 with ice cold water for the 2nd attempt, she had one more go left in her and I just needed to get it set right. Sure enough, the seam split during the lift but after wetting the shirt the weight flew up.
I switched to the single ply denim for my 3rd attempt, I did some frankenstein modifications to it last minute, which actually set up a pretty sick single ply shirt. I brought the chestplate and sleeves in and once we got it set it felt better than the poly. I took 450 as my 3rd lift and the seams held and the weight flew.

The deadlift is my favorite lift, theres no cheating, you just pull. I wish it was my favorite on Friday because it ended up being my worst.
Warm ups felt very fast, I used the Single ply max dl and a belt on all sets after 225, I worked up to 495 in the warm up area and got jacked up for my first lift.

First attempt: 545 3 whites
2nd attempt 565 miss
3rd attempt pass

Somewhere between the floor and my knees the 2nd lift started to give me a funny pinch in the small of my back, I dropped it immediately. I knew I had my total already and thats all i set out to do.

All in all I went 5 for 9 and landed a 1595 total. I placed 2nd in mens 220 open and set a total pr by 90lbs. I was really chacing 1600 but it just wasnt in the cards, I'll get it next time.


We went down to Cincinatti for the SPF Pro/Am and Chris Dellafave aka Big D had a huge squat day landing 900lbs. He's doing a full write up on his log.


Videos to come tomorrow, I got a bunch.

Thanks for the support, this trip ended up being one of the best yet.

SpankyC
08-23-10, 2:42 am
Well it has been a long weekend and after a 4 hour flight delay from Dayton to Newark, im finally home settling in. This past weekend has been a whirlwind tour of Ohio with stops in Dayton, Columbus and Cincinnati.

I arrived on Thursday the 19th, checked into the hotel, had to cut 2 more lbs so i hit the steam room aka bathroom and made weight. I went downstairs to check out the venue, which was put together by Dan Dague and Lexen Extreme Gym of Grove City Ohio, which loosely resembled a rock concert. I made weight at 430pm at 220.2 on the money and immediately downed half a gallon of water and half a gallon of Pedialite.

I made my way to Papa Johns and got a large grilled chicken and veggie pie to go, on the way back I hit up Subway for a footlong double grilled chicken breast as well. The feast started at about 5 and I essentially ate for a bit, took a break and then ate some more. I sipped on another gallon of bcaa's and creatine for the rest of the evening. The food was all gone by 930pm and I was back up to into the upper 220's and ready for bed.

At 7am I got up and got moving, took 5g creatine with dextrose followed by a contrast shower and made my way downstairs for breakfast. The hotel had an awesome setup with a buffet so it ended up being perfect. I had a large bowl of oatmeal with banana and a 5 egg omelet with veggies, this was spot on because this is exactly what I'd be eating if I was at home. At breakfast I had my Sportpharma MultiV/JointV along with a pack of Cuts to get me moving. My coach Henri Skiba made his way to the venue at about 8am and after the rules meeting, we got cooking with the squat.

There was only one flight of squats ranging from 95 to 750lbs so it took a bit between rounds. I was 4 from the bottom and took my time warming up.

The lifts went like this:
Opener 550lbs 3 whites
2nd attempt 600lbs 3 whites
3rd attempt 625lbs no lift

I pitched forward with the weight as soon as I came out of the hole on the last attempt. They were calling the lifts very deep and I really felt confident sinking 625, but ran outta gas somewhere in the middle.

I was in the 2nd flight in the bench so I had some time between lifts to relax and get my head straight.

Warm ups for the bench worked out pretty good, I took 405 off a 1 board with the f6 and the weight flew. I wish i could say the same for my opener, I came out stale but ended up getting up and making the lift.

Opener 425 no lift, shirt seam ripped and lost it at the top
2nd attempt 425 3 whites
3rd attempt 450 3 whites

We ended up soaking the f6 with ice cold water for the 2nd attempt, she had one more go left in her and I just needed to get it set right. Sure enough, the seam split during the lift but after wetting the shirt the weight flew up.
I switched to the single ply denim for my 3rd attempt, I did some frankenstein modifications to it last minute, which actually set up a pretty sick single ply shirt. I brought the chestplate and sleeves in and once we got it set it felt better than the poly. I took 450 as my 3rd lift and the seams held and the weight flew.

The deadlift is my favorite lift, theres no cheating, you just pull. I wish it was my favorite on Friday because it ended up being my worst.
Warm ups felt very fast, I used the Single ply max dl and a belt on all sets after 225, I worked up to 495 in the warm up area and got jacked up for my first lift.

First attempt: 545 3 whites
2nd attempt 565 miss
3rd attempt pass

Somewhere between the floor and my knees the 2nd lift started to give me a funny pinch in the small of my back, I dropped it immediately. I knew I had my total already and thats all i set out to do.

All in all I went 5 for 9 and landed a 1595 total. I placed 2nd in mens 220 open and set a total pr by 90lbs. I was really chacing 1600 but it just wasnt in the cards, I'll get it next time.


We went down to Cincinatti for the SPF Pro/Am and Chris Dellafave aka Big D had a huge squat day landing 900lbs. He's doing a full write up on his log.


Videos to come tomorrow, I got a bunch.

Thanks for the support, this trip ended up being one of the best yet.

Strong man!!!!!!!!!!! veryyy strong!

Mr. Dead
08-23-10, 4:23 pm
Congrats!!! Very strong showing!!! Next meet, 1600 will be "child's play"...

Aggression
08-23-10, 4:27 pm
Awesome. Congrats, T. A 90lb jump is legit.

G Diesel
08-23-10, 4:32 pm
All in all I went 5 for 9 and landed a 1595 total. I placed 2nd in mens 220 open and set a total pr by 90lbs. I was really chacing 1600 but it just wasnt in the cards, I'll get it next time.


We went down to Cincinatti for the SPF Pro/Am and Chris Dellafave aka Big D had a huge squat day landing 900lbs. He's doing a full write up on his log.


Videos to come tomorrow, I got a bunch.

Thanks for the support, this trip ended up being one of the best yet.

Proud of you my brother. Very impressive showing. Way to go out there and represent right.

Peace, G

Big Wides
08-23-10, 5:59 pm
Proud of you bro....impressive numbers and all round soild lifting

C.Coronato
08-24-10, 9:39 am
Hell yea Tek, thats no joke my man. Looking forward to videos.

Big D
08-24-10, 9:42 am
post my 825 and 900 on my journey? thanks brotha

T. Kemble
08-24-10, 12:34 pm
fellas, thanks for all the support. Its always a good time going out to ohio, meeting people and learning so much.


I've decided to do my next meet raw, I had way too many complications with the bench shirt and I'm going to fortify myself with 5/3/1 and come back strong in 2011. I'm doing the IPA Nov 6th Meet in Wildwood and then maybe a push/pull before coming back strong in the new year. I'm going to be finishing this week off then monday starting fresh with my new training program and new supps. From everything i've learned over the past few months its that you have to do what works for you. The 5/3/1 made me stronger than i've ever been, i feel like I put the gear on and I wasnt at my full potential. Its very hard to get in gear training when you train by yourself mostly and I need to cater my training to my lifestyle and career.

In 2011 expect a leaner and stronger athlete, Im considering trying out the 100% raw federation as well somewhere along my journey.

PS videos from the meet this past weekend will be up shortly, as Henri Skiba is working his cinema magic.

Thanks for the support.

TK

Aggression
08-24-10, 12:46 pm
Sounds like a solid plan of attack, my man. I've used the 5-3-1 before with great results. Its a legit program. niCe.

T. Kemble
08-25-10, 12:13 am
Video from the Meet

http://www.youtube.com/watch?v=MnMEh6JiX6o

S. Clarida
08-25-10, 12:56 am
Good Deal TEK!

Congrats on your PR's. You def. represented. That's some impressive stuff man!

Nice way to bounce back and hit another meet in November. Brining it home!

IRBS
08-25-10, 9:23 am
Great work at the meet Tom. A PR is a PR is a PR...especially with the bench shirt shennanigans, haha.

Aggression
08-25-10, 9:24 am
Saw the video posted on facebook. Awesome.

T. Kemble
08-29-10, 1:50 pm
The rest week is done and the contest is in the books.

The next contest at hand will be the IPA Autumn Apocalypse on Nov 6th. I'm going to be competing raw.

I will be using the 5/3/1 program for this contest and this winter I will be tacking the Smolov program. I want to take my squat to the next level and get over the 500 raw mark consistently. Until then I will go with what I know to get strong in the 5/3/1 and get me cooking again.

My goals at this point for Nov 6th will be 500/420/550 raw at 220.

Lets get to work.


For those of you not familiar with the 5/3/1 its a percentage based program developed by Jim Wendler of EliteFTS. The program focuses on the Military Press, Squat, Bench and Deadlift with various assistance exercises. The starting weight for the program is 90% of your actual max and will allow for room to grow, if you start with your head against the ceiling you will never have any room to rise. The main program consists of 3 work sets with one all out max set to finish.

For this cycle I will be doing:

Military Press
-Weighted Pullups
-Barbell Shrugs
-Ab Wheel

Deadlift
-Glute Ham Raise
-Reverse Hyper
-Hanging Abs

Bench
-Kroc Rows
-Weighted Dips
-Triceps/Biceps Assistance

Squat
-Glute Ham Raise
-Back Attack
-Weighted Abs

Every workout will be started with 300 reps of Jump Rope/VersiClimber, Shoulder horn, any Dynamic Stretching.

The workout will end with 15 minutes of some type of cardio, either running, sled dragging, tire flipping, prowler, or some type of circuit.

Diet is going to be my mainstay 1/3 diet, As clean as the lifestyle will allow. I will be shooting for 4 Solid Meals and 2 Shakes.

Supplements are going to include:
Sportpharma Multi-V 2 tabs AM
Sportpharma Joint-V 3 tabs AM
Sportpharma Specialized Protein for Lean Mass 2-4 Scoops A Day
Sportpharma Carb Max w/5g creatine mid workout
Animal PM
Shock therapy pre workout
Torrent Post Workout

Got all the bases covered, I will post any updates to supps after I restock.

T. Kemble
08-30-10, 3:47 pm
First day back in the saddle

5/3/1 military press day.

Warmed up with 300 jump rope jumps and shoulder horn.

Bar x 20
85lbs x 5
105 x 5
125 x 5
135 x 5
155 x 5
175 x 7* left one in the tank

Pullups with 20lb chain around neck
10 reps, 8 sets of 5 reps for 50 total reps

Barbell shrugs
135 x 15
225 x 15
315 x 3 x 10

Ab wheel on knees
4 sets of 15 reps

1 mile run for cardio


I was shot today, it really reminded me about my weaknesses since I haven't trained any of the above exercises the past 20 weeks. Nothing but room to improve. I was a little sluggish out of the gates but got the workout in. I'm going to have to kick up eating and I'll be starting a 42 day cycle of animal test when the new supps come in.

Peace, tk

mcbeast
08-30-10, 3:56 pm
Good work Tom. Suprised to see where your overhead pressing is once you really get "back into it"

T. Kemble
08-30-10, 6:11 pm
Good work Tom. Suprised to see where your overhead pressing is once you really get "back into it"

I know man thanks, I got 245 for a tough single when I was training heavy last year with 5/3/1, I want to hit that 250 mark bad!

Mr. Dead
08-30-10, 6:13 pm
I know man thanks, I got 245 for a tough single when I was training heavy last year with 5/3/1, I want to hit that 250 mark bad!

You'll get it, and then some!!!

SpankyC
08-30-10, 6:14 pm
First day back in the saddle

5/3/1 military press day.

Warmed up with 300 jump rope jumps and shoulder horn.

Bar x 20
85lbs x 5
105 x 5
125 x 5
135 x 5
155 x 5
175 x 7* left one in the tank

Pullups with 20lb chain around neck
10 reps, 8 sets of 5 reps for 50 total reps

Barbell shrugs
135 x 15
225 x 15
315 x 3 x 10

Ab wheel on knees
4 sets of 15 reps

1 mile run for cardio


I was shot today, it really reminded me about my weaknesses since I haven't trained any of the above exercises the past 20 weeks. Nothing but room to improve. I was a little sluggish out of the gates but got the workout in. I'm going to have to kick up eating and I'll be starting a 42 day cycle of animal test when the new supps come in.

Peace, tk

lovin the work brother

T. Kemble
08-31-10, 1:42 am
You'll get it, and then some!!!

hell yeah bro!!


lovin the work brother

thanks man, i love the 5/3/1 so simple and it works.






Today's diet...

meal 1
sportpharma multiv/joint v
2 cups coffee with milk and splenda
1 cup oatmeal with milk and one banana, 1 scoop sportpharma specialized protein for lean mass

preworkout 1 scoop shock therapy
mid workout 1 scoop carb max
post workout 4 scoops torrent in 22oz water

meal 2
3 4oz ground beef patties grilled
2 cups brown rice cooked in chicken broth
4oz grilled red peppers

meal 3
5 slices of pizza

meal 4
12 oz 1% milk
2 scoops specialized protein

animal pm.

calories 3,555 fat 134.2 carbs 314.7 protein 271.3

T. Kemble
09-01-10, 3:33 am
percentages for the 5/3/1 program are based off of these numbers. Wendler says to start with 90% of your max weights and then plug it in the program, so il be using these for my 90%'s.

205lb military

475 deadlift

365 bench

450 squat

BIG BEN
09-01-10, 1:49 pm
percentages for the 5/3/1 program are based off of these numbers. Wendler says to start with 90% of your max weights and then plug it in the program, so il be using these for my 90%'s.

205lb military

475 deadlift

365 bench

450 squat

I'm excited to see where this cycle takes you T. I have been looking into 5/3/1 for awhile now and am interested to see how you go about it. Good luck brother

Aggression
09-01-10, 3:43 pm
I'm excited to see where this cycle takes you T. I have been looking into 5/3/1 for awhile now and am interested to see how you go about it. Good luck brother

I've run the 5/3/1 before. Its a very simple and very effective routine. I expect nothing but big things from you, T. Do it up.

T. Kemble
09-01-10, 7:05 pm
I'm excited to see where this cycle takes you T. I have been looking into 5/3/1 for awhile now and am interested to see how you go about it. Good luck brother


I've run the 5/3/1 before. Its a very simple and very effective routine. I expect nothing but big things from you, T. Do it up.

Thanks fellas, I'm very excited about getting my raw strength up.

Wendler used the program to get a 650/405/710 contest total with just a belt at 242 and that's exciting.



Today was deadlift day.

I hate making excuses but I worked overtime last night and didn't get in until 330am and was up at 10 to train so I was a little shot. And since I'm benching tomorrow I'm just hitting my prescribed reps and nothing extra as to not overtrain. I'm pushing fridays workout up a day because I'm continuing on my sleeve fri afternoon.


300 jumprope jumps

Deads
135 x 5
225 x 5
315 x 5 65%
355 x 5 75%
405 x 5 85%.

Did this easially, no belt except for the 405, and I'm playing around with a close stance deadlift style like john kuc of the 70's.

Glute ham raises 5 x10 with bw

Abs coaster with 100lbs for 5 x 20

200 extra jumprope jumps then out like the wind. I'll post more tonight

T. Kemble
09-02-10, 12:33 am
today i felt like hell, the lack of sleep and quick turnaround knocked me out.



Diet today was.....

meal 1:
2 cups coffee with splenda and 1% milk
1 cup oatmeal with 1 cup 1% milk
1 scoop Sportpharma specialized protein

1.5 scoops shocktherapy pre workout

1 serving torrent post workout

meal 2:
1 scoop ultra whey pro (on the drive to work, i didnt have time to pack food for the day)

meal 3:
8oz grilled chicken on multigrain roll with pesto and fresh mozzarella cheese
1 large banana
1 large pecan crusted honey bun (hey cmon i gotta cheat a little too)

meal 4:
chipolte chicken burrito

meal 5:
2 scoops specialized protein for gainers with 12oz milk

pm.
zzzz...

total:

3902 calories
141 fat
359 carbs
304 protein



ready for some benching tomorrow, also excited about doing dips

Big D
09-02-10, 8:56 am
good shit bro.. what time you gunna be in there today? i gotta pull

G Diesel
09-02-10, 10:18 am
percentages for the 5/3/1 program are based off of these numbers. Wendler says to start with 90% of your max weights and then plug it in the program, so il be using these for my 90%'s.

205lb military

475 deadlift

365 bench

450 squat

These are some big numbers to start with bro. Gonna be some sick shit coming in the near future ya freak, I can feel it.

Peace, G

T. Kemble
09-02-10, 11:14 am
good shit bro.. what time you gunna be in there today? i gotta pull



11am like always man! play hookie and come haha.
Im off tomorrow and saturday but tomorrow im getting more ink so im not training.


These are some big numbers to start with bro. Gonna be some sick shit coming in the near future ya freak, I can feel it.

Peace, G

G,
I really am considering sticking with the 5/3/1 until I reach my raw strength goals, I want a consistent 500+ raw squat, I want to pull 6 conventional, and I want to get my bench back in the low-mid 4's. I was cooking with 5/3/1 training for the arnold last year so im going to stick with what I know.

Much respect thanks for the props.

Big D
09-02-10, 12:53 pm
11am like always man! play hookie and come haha.
Im off tomorrow and saturday but tomorrow im getting more ink so im not training.



G,
I really am considering sticking with the 5/3/1 until I reach my raw strength goals, I want a consistent 500+ raw squat, I want to pull 6 conventional, and I want to get my bench back in the low-mid 4's. I was cooking with 5/3/1 training for the arnold last year so im going to stick with what I know.

Much respect thanks for the props.




yeaaaa idk about that hookie nonsense haha. us grown ups have to work 5 days a week hahahahah ;) ill be in there saturday am early probably around 8 to do my 8x2 and then peace down the shore for the weekend.. ill be back in there monday to bench for my 8x2 ... lemme know when youre around

Aggression
09-02-10, 3:20 pm
I like the sound of that pecan crusted honey bun.

Sleep and a hectic schedule can def run ya down. Stay up my friend.

T. Kemble
09-03-10, 12:38 am
I like the sound of that pecan crusted honey bun.

Sleep and a hectic schedule can def run ya down. Stay up my friend.

oh hell yeah bro. This place Au Bon Pain in the city has the best pastry's by far and its 50 yards from my precinct.




Today I took my bench workout a day early to fit in a tattoo tomorrow afternoon.

This first week back with 3 heavy workouts in 5 days really have me licking my wounds, im looking forward to 3 days off to recover.


Warmed up with the versiclimber for 100 revolutions.
Shoulder horn, dumbbell pendellum, band rotations for internal/external rotator

Bench in powerrack:
bar x 5
95 x 5
135 x 5
185 x 5
245 x 5 (65%)
275 x 5 (75%)
310 x 5 (85%)

again, i just hit the minumum for reps today because of the back to back training days

Kroc rows:
100lbs x fail.

my back was still way too sore from the weighted pullups and deadlifting monday to do anything productive, so i did 3 sets of 25 reps with the seated row machine to pump the area up with blood and next week we'll try again

BW dips:
20, 20, 20, 10, 5
I got 75 reps in which was what I was aiming for, which was good

Tate presses supersetted with dbell hammer curls:
40lbs x 15, 40lbs x 12
55lbs x 10, 40lbs x 12

Cardio:
5 hill sprints up the side of the gym, slight slope about 100 feet
10 wind sprints down the sidewalk infront of the gym, 250 feet


Got in alot of work today, excited for my forearm tattoo tomorrow.

monday is a squat day and im looking forward to trying out the new closer stance.

peace. tk

Big D
09-03-10, 8:51 am
oh hell yeah bro. This place Au Bon Pain in the city has the best pastry's by far and its 50 yards from my precinct.




Today I took my bench workout a day early to fit in a tattoo tomorrow afternoon.

This first week back with 3 heavy workouts in 5 days really have me licking my wounds, im looking forward to 3 days off to recover.


Warmed up with the versiclimber for 100 revolutions.
Shoulder horn, dumbbell pendellum, band rotations for internal/external rotator

Bench in powerrack:
bar x 5
95 x 5
135 x 5
185 x 5
245 x 5 (65%)
275 x 5 (75%)
310 x 5 (85%)

again, i just hit the minumum for reps today because of the back to back training days

Kroc rows:
100lbs x fail.

my back was still way too sore from the weighted pullups and deadlifting monday to do anything productive, so i did 3 sets of 25 reps with the seated row machine to pump the area up with blood and next week we'll try again

BW dips:
20, 20, 20, 10, 5
I got 75 reps in which was what I was aiming for, which was good

Tate presses supersetted with dbell hammer curls:
40lbs x 15, 40lbs x 12
55lbs x 10, 40lbs x 12

Cardio:
5 hill sprints up the side of the gym, slight slope about 100 feet
10 wind sprints down the sidewalk infront of the gym, 250 feet


Got in alot of work today, excited for my forearm tattoo tomorrow.

monday is a squat day and im looking forward to trying out the new closer stance.

peace. tk



stop hitting the minimum reps and get some fuckin work done bro! haha where are you sprintin outside of skibas?

T. Kemble
09-03-10, 1:18 pm
stop hitting the minimum reps and get some fuckin work done bro! haha where are you sprintin outside of skibas?

Roosevelt and pershing evenues...

I tried to get some work in on the soccer field but I was chased off by a mob of central americans looking to play futbol...

Gotta work with what you got

mcbeast
09-03-10, 1:45 pm
Roosevelt and pershing evenues...

I tried to get some work in on the soccer field but I was chased off by a mob of central americans looking to play futbol...

Gotta work with what you got

LMAO..

Good work Tom. Im actually gettin a tatt tommorow as well, small world.

Aggression
09-03-10, 2:28 pm
In for new pics of ink. I gotta get back ...

T. Kemble
09-06-10, 4:27 pm
First day back in the squat rack since the contest and trying out a 70's style close stance.

Wamred up with 300 jumps of jumprope and stretching, plus shoulder horn and iron cross with clubbells.

Bar x 5
150 x 5
180 x 5
225 x 5
270 x 5
295 x 5
335 x 5
365 x 6*

The close stance squatting is brutal but I can't wait to get strong!

Glute ham raise
10, 10, 10, 9, 5

Back attack with 3 plates
3 x 10

Abs wheel
On knees 3 x 20
On feet, 8, 6

Wind sprints
12 sets of 250 feet

Had a good workout, hips and glutes are smoked. Gonna feel this workout tomorrow

T. Kemble
09-07-10, 12:42 am
diet today...

meal 1:
1 cup oatmeal w/1cup milk and 1 banana, cinnamon and splenda
1 cup of coffee with splenda and a splash of milk
2 scoops sportpharma specialized protein
2 sportpharma multi v
3 sportpharma joint v
1 Pak animal Flex

preworkout 1.5 scoops shock therapy
mid workout h20
post workout 3 scoops torrent

meal 2:
1 serving animal max protein

meal 3:
chipolte burrito

meal 4:
grilled chicken with veggies and southwest style dressing on a whole grain wrap
large vanilla cream puff (sweet tooth!)

meal 5:
cheeseburger with 90% lean beef on a sesame seed roll

Animal PM...zzzzz


totals:
4089 calories
138 fat
417 carbs
293 protein

Feeling great. Liking the 5/3/1 but since im doing all the extra cardio training and pushing hard the extra calories are just what I need to get strong!
BW is holding steady in the low 220's and I plan on staying here and leaning out.

Military press workout on weds.


tk

T. Kemble
09-09-10, 1:03 am
Another good day at the 'office'

5/3/1 Military Press

warmed up with 300 jumps of jump rope/shoulder horn/stretching

bar x 5
95 x 5
135 x 5
160 x 5 (80)
170 x 5 (85)
180 x 8*(90)

pullups
bw x 12
weighted (with 25lbs of chain) 5 sets of 10

these were brutal, but i got through it, i changed grips a couple of times too

shrugs:
worked up to 315 for 10 then dropped to 225 for 20something for a matt kroc style all out set to encourage some growth and grip strength, i neglected shrugs for years....

abs coaster.
this new machine is skibas' flavor of the week so im gonna run with it. its basically an abs sled/knee raise machine that u can load up with weight and it does get tough.
i did 5 sets of 20 reps with 100lbs and im going to be hurting tomorrow.

conditioning.
1/2 mile run around the block, had to jet today had stuff to do at work.


heres a video, im gonna post it on bodybuilding.com too

http://www.youtube.com/watch?v=6H8C0pGxkmg

Big D
09-09-10, 8:44 am
Another good day at the 'office'

5/3/1 Military Press

warmed up with 300 jumps of jump rope/shoulder horn/stretching

bar x 5
95 x 5
135 x 5
160 x 5 (80)
170 x 5 (85)
180 x 8*(90)

pullups
bw x 12
weighted (with 25lbs of chain) 5 sets of 10

these were brutal, but i got through it, i changed grips a couple of times too

shrugs:
worked up to 315 for 10 then dropped to 225 for 20something for a matt kroc style all out set to encourage some growth and grip strength, i neglected shrugs for years....

abs coaster.
this new machine is skibas' flavor of the week so im gonna run with it. its basically an abs sled/knee raise machine that u can load up with weight and it does get tough.
i did 5 sets of 20 reps with 100lbs and im going to be hurting tomorrow.

conditioning.
1/2 mile run around the block, had to jet today had stuff to do at work.


heres a video, im gonna post it on bodybuilding.com too

http://www.youtube.com/watch?v=6H8C0pGxkmg



good work Tk

T. Kemble
09-10-10, 12:40 am
So I went in for some overtime tonight so I'm working the overnight 11 to 7am, I'm gonna sleep through the day and get my deadlift workout in when I wake up. Diet tonight is going to be one solid meal at midnight and 2 shakes, one at 4 and one at 730 with my pm and then hopefully sleeping 8a to 4p. I'll post later after the workout. I hope it doesn't beat me up too bad but I need the $$.

Peace tk

Big D
09-10-10, 2:05 pm
me and slapdick are benchin tomorrow am...
if youre not suckin di... i mean working come through... be in there around 9

G Diesel
09-10-10, 2:24 pm
So I went in for some overtime tonight so I'm working the overnight 11 to 7am, I'm gonna sleep through the day and get my deadlift workout in when I wake up. Diet tonight is going to be one solid meal at midnight and 2 shakes, one at 4 and one at 730 with my pm and then hopefully sleeping 8a to 4p. I'll post later after the workout. I hope it doesn't beat me up too bad but I need the $$.

Peace tk

Go get that skrilla, Tek. Keeping those vampire hours won't slow you down. Been there, done that.

Peace, G

T. Kemble
09-10-10, 6:47 pm
big g, the paper is worth the above par workout at this point haha.
To my dismay, deadlifts arent going to buy my house.




Today was a whirlwind day, i got back home from work at 745 am, took my PM and dozed in and out until 930am, then i really hit the rack and woke up another 3 times to piss, finally getting up at about 245pm. im saying i got 5-6hrs tops which is a big difference to the 8-9 i usually get.

well the workout started out bad, a couple guys got into it at the gym and the vibe was poor. I got rocking though and hit my workout and got outta there, i got alot of my plate tonight and then start my new workweek tomorrow.

Warmed up with 100 reps on the versiclimber

deadlifts
the bar was loaded with 100lb plates already so i took 5 singles then took it for a set of 5 to get warm.

245 x 5 x 1
245 x 5
295 x 5
335 x 5
385 x 3* 80%
405 x 3* 85%
435 x 7* 90% max reps set

i feel like this new form need tweaking still, my hips feel really high and judging by the video i need to learn to get down lower without rounding my back. Back to youtube I will go when i get a minute to breathe and il study more of the John Kuc/70's style close stance pull. I like so far what I'm doing atleast.

glute ham raise 3 x 10

abs wheel
1 set of 10 on knees
1 set of 20 on knees

1/2 mile run around block.

done.

more work to be done next week when i have some extra time on my hands, i worked 62hrs this week so im done.

tk.

SpankyC
09-10-10, 6:56 pm
big g, the paper is worth the above par workout at this point haha.
To my dismay, deadlifts arent going to buy my house.




Today was a whirlwind day, i got back home from work at 745 am, took my PM and dozed in and out until 930am, then i really hit the rack and woke up another 3 times to piss, finally getting up at about 245pm. im saying i got 5-6hrs tops which is a big difference to the 8-9 i usually get.

well the workout started out bad, a couple guys got into it at the gym and the vibe was poor. I got rocking though and hit my workout and got outta there, i got alot of my plate tonight and then start my new workweek tomorrow.

Warmed up with 100 reps on the versiclimber

deadlifts
the bar was loaded with 100lb plates already so i took 5 singles then took it for a set of 5 to get warm.

245 x 5 x 1
245 x 5
295 x 5
335 x 5
385 x 3* 80%
405 x 3* 85%
435 x 7* 90% max reps set

i feel like this new form need tweaking still, my hips feel really high and judging by the video i need to learn to get down lower without rounding my back. Back to youtube I will go when i get a minute to breathe and il study more of the John Kuc/70's style close stance pull. I like so far what I'm doing atleast.

glute ham raise 3 x 10

abs wheel
1 set of 10 on knees
1 set of 20 on knees

1/2 mile run around block.

done.

more work to be done next week when i have some extra time on my hands, i worked 62hrs this week so im done.

tk.

now that workout is no joke!

Big D
09-13-10, 9:24 am
big g, the paper is worth the above par workout at this point haha.
To my dismay, deadlifts arent going to buy my house.




Today was a whirlwind day, i got back home from work at 745 am, took my PM and dozed in and out until 930am, then i really hit the rack and woke up another 3 times to piss, finally getting up at about 245pm. im saying i got 5-6hrs tops which is a big difference to the 8-9 i usually get.

well the workout started out bad, a couple guys got into it at the gym and the vibe was poor. I got rocking though and hit my workout and got outta there, i got alot of my plate tonight and then start my new workweek tomorrow.

Warmed up with 100 reps on the versiclimber

deadlifts
the bar was loaded with 100lb plates already so i took 5 singles then took it for a set of 5 to get warm.

245 x 5 x 1
245 x 5
295 x 5
335 x 5
385 x 3* 80%
405 x 3* 85%
435 x 7* 90% max reps set

i feel like this new form need tweaking still, my hips feel really high and judging by the video i need to learn to get down lower without rounding my back. Back to youtube I will go when i get a minute to breathe and il study more of the John Kuc/70's style close stance pull. I like so far what I'm doing atleast.

glute ham raise 3 x 10

abs wheel
1 set of 10 on knees
1 set of 20 on knees

1/2 mile run around block.

done.

more work to be done next week when i have some extra time on my hands, i worked 62hrs this week so im done.

tk.



i hear ya buddy.
5/3/1 seems to be going well for ya... soviet strength? not so much.
keep grindin

T. Kemble
09-13-10, 11:05 am
feel a cold coming on.... gonna pound 8grams of vitamin C today and double the serving of multi-v to beat it down..

other than that, bench day for the 5/3/1 today so i'l post later on and have a video for you tomorrow.

tk

T. Kemble
09-14-10, 12:26 am
camera crapped out while i was filming warmups so no video until weds' squat day.

today was 5/3/1 bench..

150 jumprope jumps straight to warmup. usually i do sets of 50 but i did one balls out set and called it

prehab/shoulder warmup:
shoulder horn 3 x 20
clubbells 2 x 15

I benched in the 1/2 rack today, it was caking up dust in the corner so i decided to use it for a change of pace, the pad is a little thick and really doesnt allow you to arch too hard which i liked for a change.

bar x 5
95 x 5
135 x 5
185 x 5
245 x 5
280 x 3
310 x 3
330 x 6*
not happy with the results, i felt sluggish today

dumbbell rows:
100lbs dbell x 5 sets of 10 reps each arm
i took about 90 seconds in between sets, got a good sweat cooking

dips:
10 to warm up
50 reps weighted
40 reps with bodyweight

i wanted to hit 100 total reps and i got my numbers.


Conditioning circuit:
bent over fat rope rows with 40lb kettlebell ala elitefts

supersetted with

400 foot wind sprints

ended up doing 5 sets of the circuit, took about a minute or 2 in between sets.

got a real nice sweat/pump cooking from this workout, the assistance work ended up going better than the main lift, but whatever i'll improve as time goes on.


diet today:

1 cup oatmeal w/1 cup 1% milk
1 banana
coffee w/milk and splenda
2 multi v
3 joint v
1 pak animal flex

preworkout
1 scoop ultra iso whey w/pump

post workout:
3 scoops torrent
1 scoop sportpharma carbmax

2 cups spagetti
3 large beef meatballs
3 bakery cookies

footlong hero
grilled ham
grilled pork
swiss cheese
spicy mustard
pickles
small salad

12oz milk
1 scoop sportpharma specialized protein

PM...ZZZZ


live to fight another day

TK

G Diesel
09-15-10, 1:01 pm
feel a cold coming on.... gonna pound 8grams of vitamin C today and double the serving of multi-v to beat it down..

tk

I was right there with you last week. Hope you are feeling better bro.



live to fight another day

TK

That is what it is all about.

Peace, G

T. Kemble
09-15-10, 9:09 pm
I was right there with you last week. Hope you are feeling better bro.



That is what it is all about.

Peace, G


G you and I are creatures of the same breed.....







Today was a squat day, again with pitiful results. I'm getting hammered with this new close stance. Skiba recomended next time to bring my grip in closer so thats what Im gonna do next week, other than that I hit my prescribed reps and I'm going to keep on trucking.

Warmed up with 100 jumprope jumps and moved some shit downstairs to the basement of the gym, took about 10 minutes but i definitely got the blood pumping.

squats in the powerrack
bar x 5
135 x 5
185 x 5
225 x 3
275 x 3
335 x 3
365 x 3
385 x 3
185 x 3 x 10

abs wheel on feet:
3 x 10

1 mile run


i suck. but heres a quick movie. i gota figure how to work the flip cam better i just got it today..

http://www.youtube.com/watch?v=OSTvWwXw75k


live to fight another day
tk

theWarlord
09-16-10, 3:41 am
good stuff.

T. Kemble
09-17-10, 1:48 am
today was just a disaster of a day. i worked a shift outside the norm for court and it threw my sleep off plus it was my cousins birthday so we went out.

welp...here it goes....

meal 1:
2 scoops specialized protein for lean mass

meal 2: (at a diner in lower manhattan)
4 egg western omelet w/fried potatoes
2 slices wheat toast
1 small glass orange juice
2 cups coffee

meal 3: (little italy NY)
3 slices pizza

meal 4:
2 scoops specialized protein for lean mass

meal 5:
6oz roasted chicken
1 ear of corn
1/2 cup cheese grits

meal 6:
20 buffalo wings (not breaded, but well done)

meal 7:
2 heineken light

meal 8:
3 mcdonalds Mcdouble burgers


geeze im a fat kid. Im not even bothering with fit day but thats easially a 6000 calorie day.

tomorrow im going to run at the sight of fat and cook up some quinoa with chicken to eat through the day

Big D
09-17-10, 9:00 am
today was just a disaster of a day. i worked a shift outside the norm for court and it threw my sleep off plus it was my cousins birthday so we went out.

welp...here it goes....

meal 1:
2 scoops specialized protein for lean mass

meal 2: (at a diner in lower manhattan)
4 egg western omelet w/fried potatoes
2 slices wheat toast
1 small glass orange juice
2 cups coffee

meal 3: (little italy NY)
3 slices pizza

meal 4:
2 scoops specialized protein for lean mass

meal 5:
6oz roasted chicken
1 ear of corn
1/2 cup cheese grits

meal 6:
20 buffalo wings (not breaded, but well done)

meal 7:
2 heineken light

meal 8:
3 mcdonalds Mcdouble burgers


geeze im a fat kid. Im not even bothering with fit day but thats easially a 6000 calorie day.

tomorrow im going to run at the sight of fat and cook up some quinoa with chicken to eat through the day


and just to think... thats what people normally eat everyday

T. Kemble
09-17-10, 1:06 pm
and just to think... thats what people normally eat everyday

its upsetting i know....



Today's diet is set...

meal 1:
1 scoop ultra whey pro cookies and cream
1 scoop specialized protein chocolate
1 cup liquid egg whites
2 multi v
2 joint v
1 pak flex

meal 2:
1 cup cooked quinoa w/raisins and almonds
1 cup steamed broccoli
3oz chicken

meal 3:
1 scoop ultra whey pro strawberry banana
1 banana
12oz milk

preworkout shock therapy
immediately post workout torrent + carb max
1 hour post workout: 1 serving animal max protein

meal 4-5:
6oz chicken
1 cup quinoa w/raisins and almonds

meal 6:
cottagecheese or specialized protein depending on how my appetite is later




looking forward to my military press workout today.


tk

Aggression
09-17-10, 4:04 pm
To my dismay, deadlifts arent going to buy my house.

Ahhh if only, right?


meal 6:
20 buffalo wings (not breaded, but well done)

meal 7:
2 heineken light

meal 8:
3 mcdonalds Mcdouble burgers


geeze im a fat kid. Im not even bothering with fit day but thats easially a 6000 calorie day.

tomorrow im going to run at the sight of fat and cook up some quinoa with chicken to eat through the day

haha yeah FitDay wouldn't be a wise choice here. But its not big deal to let loose every now and then, especially for good reason. And it looks like you're back on track anyway. Good shit.


and just to think... thats what people normally eat everyday

Unbelievable at times.

T. Kemble
09-18-10, 2:30 am
did some work today...

warmed up with 200 jumprope jumps straight. PR right off the bat haha.

shoulder horn 2 x 20
clubbells 2 x 15

military press:
bar x 10
95 x 5
105 x 5
135 x 5
155 x 5 75%
175 x 3 85%
195 x 5* 95%

gettin there...

kroc-style shrugs:
135 x 25
225 x 40 with straps

the goal is to hit the traps with some stimulation without taxing the grip, next month im going to use dumbbells, i dont like doing heavy traps because i feel like it interferes with my deadlifting..

pullups:
100 reps with bodyweight
1-40 overhand
41-60 palms in
60-80 underhand
81-90 palms in
91-100 overhand
dead.

didnt even bother doing cardio/abs, the 100 reps taxed me enough. this is the max week for the 5/3/1 so i intend on smoking myself this upcoming week.

video is uploading now il post when its done

T. Kemble
09-18-10, 10:37 am
video from yesterday

http://www.youtube.com/watch?v=8-WZ934E6tg

T. Kemble
09-21-10, 2:50 pm
5/3/1 deadlift wave...

warmed up with ALOT of foam rolling, my back was still fried from all the pullups last friday. Did 150 jumprope jumps and alot of stretching and baseball rolling too.

Deadlifts:
bar x 15
135 x 5
225 x 5
315 x 5
385 x 5
405 x 3
450 x 5* 2 reps off my best PR last year, left one in the tank

glute ham raises:
50 total reps, did a bunch of sets

hanging leg raises:
100 total reps did 5 sets of 20

wind sprints 10 sets of 250 feet



heres video of the 450 x 5
http://www.youtube.com/watch?v=-Yj-HUlm19U

Aggression
09-21-10, 3:07 pm
100 pullups. niCe work, bro. Strong.

T. Kemble
09-22-10, 9:59 pm
100 pullups. niCe work, bro. Strong.

high rep stuff makes me feel it for days afterwards, im going to keep it in the program..


today was a piss poor bench press 5/3/1 day.
I had alot on my mind, personal/career stuff and i let it get to my training. I coudlnt get warm/focused. i got my reps in and bounced.

didnt feel like jumping rope so i skipped it.
didnt feel like stretching my legs so i skipped that too.
i did do 3 sets of 25 with the shoulder horn and 2 sets of 20 with the clubbells.

bench press:
bar x 5
135 x 5
185 x 5
225 x 5
285 x 5
310 x 3
345 x 3* rep max set, tried the 4th rep but ran outta gas at the top.
225 x 15. i wasnt supposed to do this but i was so dissatisified with my benching, this new close grip is hard to get used to, im having trouble flaring at the top and i need to keep at this technique issue. i want 400 at this contest in november so the next cycle im gonna have to put work in...

was supposed to do 1 arm dumbbell rows but i didnt feel like dragging out the dumbbells so i skipped it.

150 reps of dips, did sets of 20, 15 and 10 until i couldnt then i did sets of 5.
i did this in between spotting Skiba doing his bench workout.

didnt do abs or cardio. and got out of the gym.

again im not chalking it up to a total loss, i got in my minimums and some assistance work.

squatting on friday hopefully with a better head on my shoulders.

tk

Vaze_06
09-24-10, 9:01 pm
still decent pressing for a shitty day imo....
hope leg's day went better. same shit for everything else

T. Kemble
09-26-10, 12:55 pm
still decent pressing for a shitty day imo....
hope leg's day went better. same shit for everything else

i appreciate it bro...





Sorry for being dormant on the forvm, alot going on with work, alot of people transfering out of my station and there is a ton of overtime we are all picking up. I trained my squats on friday and just ended up hitting the bare minimums so i worked up with a single with 420 and called it a day. This week coming up is a deload followed by one more cycle of 5/3/1 before a november 6th contest. I'll get back on board this week with more time and a couple of days off. Working 9 days straight will send u for a loop.

Diet is as clean as I can keep it, weight hovering around 220-225. Im doing this contest at 220 and then figuring out my winter plans.

Smolov is an option and so is staying with 5/3/1 and just trying to get strong. The good thing about 5/3/1 is that I can cater my program to whatever Id like to be strong with, Im definitely throwing my hat in the ring for a 5k this spring and also I want to do an amateur strongman this summer 2011 so much to consider. Il keep you guys posted.

live to fight another day. tk

T. Kemble
09-27-10, 7:33 pm
deload military day

jumprope x 100

shoulder horn/stretching

military

95 x 5
115 x 5
135 x 5

hanging abs 3 x 12

jumprope x 150

done.


started the 'backloading diet' that everyone is raving over yesterday, so far im loving it.

im ordering 4 tubs of torrent zero to help get me though the workouts until the contest next month.


tk

Vaze_06
09-28-10, 2:48 am
enjoy the deload

T. Kemble
09-28-10, 11:49 am
hell yeah bro, im getting used to this new diet too so its good to have the time to relax.

T. Kemble
09-28-10, 1:22 pm
I'm totally ripping off of Kiefer and Pegg but i'm jumping right into the 'backloading diet' that a couple of peeps including big d are into.


I'm going to flat out say i was trolling pegg and came up with this plan pretty much straight off his website, but i changed the supplements around to be universal/sportpharma friendy.

This is the plan..and more food will be added in as needed and i dont see how this will be nearly enough to keep me from starvation. the guys doing this have been adding in more protein and doing well so i'm going to do the same if need be.


off days

10a wake up coffee with cream and 1/2 serving torrent zero
12p lunch consisting of meet and 1 cup fiberous veggies
3p 2 scoops specialized protein for lean mass and almonds
7p 8oz fattier meat with carbs/added fat/veggies
10p 1 scoop specialized protein with 'pig out'

1130am workout days

10a wake up - coffee with cream
1045a 1 serving torrent zero
pwo 1 serving torrent zero
2pm lunch consisting of meat and 1 cup of fiberous veggies
4-5p 2 scoops specialized protein for lean mass and almonds
7-8p 8oz fattier meat/fish with 1 serving carbs and added fats plus green veggies
11p 1 scoop specialized protein with 'pig out' carbs

430pm workout days

wake up coffee with cream and 1/2 serving torrent zero
12p lunch consisting of meat and 1 cup fiberous veggies
230p 2 scoops specialized protein with almonds
4p 1 serving torrent zero
pwo 1 serving torrent zero
7p 8oz fattier meat with 1 serving carbs/added fats and green veggies
10-11p 1 scoop specialized protein with 'pig out'




additional supps:
sportpharma thermadrene (i'l be popping these like skittles)
sportpharma multi (2 daily)
sportpharma joint v (3 daily)
animal flex (1 pak daily)
universal creatine (5g's added daily)
torrent zero (Servings as needed)

T. Kemble
09-29-10, 11:52 am
And with scuttlebutt that my job is offering a test for our equivalent of the swat team, i'm going to be taking the plunge down to 198lbs officially so that I can do better in the running/swimming portions of the testing.

So far with the backloading diet i've lost 5lbs in the 5 days ive been doing it, overall calories are down and i feel incredible.

This week im finishing up with the DELOAD and next week begins my last 5/3/1 cycle before the contest. Im going to hopefully take my time getting down in weight so i dont sap up all my energy stores. If I dont make it by this contest I'l go 220 and i'll compete 198 in January.


This is a very exciting time for me. When the test date becomes official i'm going to be joining the local rec-center so i can get some time in the Pool as well.

wish me luck.

tk

T. Kemble
09-30-10, 11:57 am
yesterdays lower body deload

warmed up with jumprope/leg swings/shoulder horn

squat
bar x 10
135 x 5
175 x 5 (40%)
215 x 5 (50%)
260 x 5 (60%)

deadlift
135 x 5
185 x 5 (40%)
245 x 5 (50%)
295 x 5 (60%)

hanging leg raises
3 x 15

foam rolling to cool down.



feeling good looking forward to next week starting up training again.

fri is bench deload.

T. Kemble
10-01-10, 3:11 pm
bench deload on the york set in the basement...

still waiting on my agent o...


warm up: arm swings, rotator work with 2.5lb weight
20lb dbell bench x 50 reps nice and slow squeezing at the top

bench
145 x 5 (40%)
180 x 5 (50%)
215 x 5 (60%)

tate presses:
30lbs x 20
40lbs x 15
50lbs x 2 x 10

alternating dbell curls:
30lbs x 20
40lbs x 20


I threw in the extra arms assistance work just because... i was in my basement and the workout was over in 7 minutes and i needed to do something else. Im letting my core/hamstrings rest completely for the punishment im going to inflict on them over the next month so it was gun show workout today...

pre workout 1 scoop shock therapy grape
post workout 2 scoops Sportpharma specialized protein for lean mass, 1/4 cup almonds, 1 cup egg whites in the blender mmm.

I hope my supps arrive early next week for my diet... Im going to be using whey and specialized protein until then.

Carbs start at 7pm i have some Quinoa and Pizza Lined up whoop whoop.


tk.

T. Kemble
10-01-10, 3:13 pm
btw:

bodyweight first thing this morning was 215.2 which is a very positive sign the diet is starting to progress...

T. Kemble
10-04-10, 7:25 pm
First training day with the new protocol, i hope the supps arrive tomorrow so i can really get on the wagon.


1hrs preworkout 1 scoop ultra iso whey w/5g creatine
15min preworkout 1 scoop agent O
post workout Original torrent cherry flavor


warmed up with a new protocol that the diesel crew uses, the gym was too packed to jump rope so i just did some leg swings and the treadmill is still broke and im not going outside to run in 50 degree weather with rain so it looks like cardio will be done tonight.

warmed up military
bar x 20
95 x 10
115 x 5
135 x 5*
160 x 5*
180 x 8*

*work sets

pullups
wide x 10
closer x 10
chinup x 9
palms in x 8
wide x 6

incline dbell
30lbs x 20
55lbs x 20
80lbs x 9
80lbs x 6
55lbs x 10

tate presses
40lbs x 12
50lbs x 4 sets of 10

really focusing on pumping, doing like Wendler says in 5/3/1 and training like a bodybuilder, its taking some getting used to trying to pump the muscles up as opposed to just moving the weight, but its for the better.

one mistake I made today was not having any carbs before training, John Kiefer that wrote the backloading diet said if you train in the late afternoon you should realistically have carbs pre workout then again post workout. I went the whole day zero carb and my energy was obviously down, if i didnt have the agent O i bet it woulda been even worse.

BW is down, everyone is noticing at the gym and the strength on the main exercise is still up, i beat my reps last cycle so i won.

About to get on the treadmill now and then get some chow in me.

WEDS is deadlifting

TK

IRBS
10-05-10, 9:45 am
Nice work Tom. One of my training partners and I are doing the Brute Strength Gym Strongman show in January so we are killing conditioning work lately. I have seen the carryover to just about everything else. Plus, Strongman training is a fun change of pace. 2 of my training partners are using Kiefer's method for their diets and they love it. Seems to work well.

Vaze_06
10-06-10, 11:00 pm
hows dead's day go? and nice work out

T. Kemble
10-07-10, 1:12 am
hows dead's day go? and nice work out

they kicked my ass on this diet haha.

Still waiting for my supps to get in the mail..

BW 215.3 (once i break the 210 hump im home free i know it)

wake up Ultra Iso whey 1 scoop
15 mins preworkout 1.5 scoops Agent O.... i know what youre gonna say but i needed it I had a rough nights sleep
Post wokrout 2 scoops whey pro w/10g creatine

was rocking with the agent O when i got to the door of the gym, really didnt need to do much to get my blood pumping. but i did 100 jumprope jumps anyways

leg swings/plyo jumps/static stretching

got cooking around noon...

deadlifts
135 x 5
225 x 5
315 x 5* workset
365 x 5* workset
415 x 10* Workset, rep PR at this BW.

one thing i can say about this diet is that you run out of gas very quick, you really know what 'atp' means when youre mid rep and then like FUCCCCKKKK

glute ham raise:
10, 10, 8, 6, 5

lunges
I really was out of gas at this point but i needed to get some type of stimulation so like a big bitch I did 5 sets of 10 reps each leg with just an olympic bar for a nice deep stretch.

hanging leg raises
75 reps total



now for the fun stuff
1130pm.
30 minutes cardio on treadmill 5.5incline 3.2mph




Video to come tomorrow, im too shot to move now.

T. Kemble
10-07-10, 11:50 am
deadlift vid from last night

http://www.youtube.com/watch?v=9ekYnMQIHtM

Aggression
10-07-10, 3:41 pm
5/3/1 and a backload diet. You copyin' my style brah? Maybe I'm copying yours?!? haha either way, good shit bro.

T. Kemble
10-09-10, 5:31 pm
5/3/1 and a backload diet. You copyin' my style brah? Maybe I'm copying yours?!? haha either way, good shit bro.

haha im tryin to get down to 198 and not loose everything in the process...



Yesterday 10/8

5/3/1 Bench Training

Warmed up with shoulder horn, clubbells

bar x 10
95 x 10
135 x 5
185 x 5
225 x 5
240 x 5*
280 x 5*
315 x 7*

I'm starting to notice a drop in strength especially after I get a few reps in, my body still needs to get used to this lack of carbs.

Dbell bench
40 x 20
80 x 20
100 x 15
100 x 10
100 x 9

again ran out of gas totally but i wanted to keep the weight high

chest supported rows super setted with 7foot bar skull crushers
5 sets of 10 reps each, 3 plates on chest rows and 125lbs on skull crushers.

what a ball buster, i was running out of time so i had to hustle.

Bodyweight is down to 214.9 so im offically on the road to being a lightweight in my eyes.

Supps still havent gotten here yet so im still using whey isolate and specialized protein 2x a day, i want my torrent zero!!!

T. Kemble
10-12-10, 12:33 am
again another piss poor squatting day.

going to be dropping the percentages YET again, id rather get in work to help me with the long run even if my ego takes a hit. im also going to be switching my main lift from free squats to box squats, wendler said its an appropriate substitute and i think it will help me where i am week, out of the hole.

warmed up with leg swings, jumprope, dynamic stretching.

bar x 10
bar x 10
135 x 5
135 x 5
185 x 5
225 x 5
265 x 5*
305 x 5*
345 x 5* ballbreaker, really sucked and im dissapointed in only hitting the bear minimum

5 sets of 10 reps with 135lbs off a 14 inch box

5 sets of 10 reps with 135lbs good mornings

5 sets of 10 decline situps

30 minutes of cardio, done barefoot (with socks) to try to build up my ankle and lower leg strength.

preworkout agent O
post workout 2 scoops ultra iso whey, 5g creatine


Reiterating that cutting sucks, been at 214 for 3 days not and im not happy, somethings gotta give!

Vaze_06
10-12-10, 12:42 am
u sure u dont need a couple of days off? maybe over-training a bit? always a sign when light stuff become heavier than usual
by the way, sick dead's video

T. Kemble
10-12-10, 12:50 am
u sure u dont need a couple of days off? maybe over-training a bit? always a sign when light stuff become heavier than usual
by the way, sick dead's video


I'm only training 3x a week so its really hard to overtrain with that lucrative of a workout schedule lol. Thanks for the support man i appreciate it.

The diet im doing now makes it tough to get in any amount of nutrients pre workout or even post workout for that matter on days I train in the mornings. My work schedule only allows me to get in an afternoon workout 1 day a week at best, this week I'll only have one afternoon workout on friday, thankfully its a deadlift day and i'l be getting in some carbs pre workout most defintiely. I knew my strength was going to take a hit during the drop to 198, I want to make it to 205 then change the way my body composition is, I can realistically be 10% bf year round, it will just take more discipline and planning on my part with the diet. The work schedule makes it very difficult to get in the nutrients I need at key times, but such is life.

its going to be a chore but once i reach the goal weight i can focus on regaining strength. obviously carrying more muscle around would allow me to be stronger, but denser, stronger muscles at a lighter bodyweight is the mindset.

Hopefully i see some progress on the scale tomorrow AM.

Vaze_06
10-12-10, 1:05 am
well i finished working and cant sleep.. so might as well be nice and give some support lol

i aint That worry, u seem like u know what u are doing.
tho its pass midnight. u need your beauty sleep. Out!

T. Kemble
10-12-10, 1:08 am
well i finished working and cant sleep.. so might as well be nice and give some support lol

i aint That worry, u seem like u know what u are doing.
tho its pass midnight. u need your beauty sleep. Out!

bro absolutely, i appreciate every bit of support.






This is what motivates me....


http://www.youtube.com/watch?v=786hrMTgr_g&NR=1

Vaze_06
10-12-10, 1:10 am
that was beautiful... thanks for sharing

T. Kemble
10-14-10, 12:56 am
5/3/1 day military press

first full day with the 'torrent protocol' as i am calling it

wake up cup of coffee w/cream-splenda
1 hour pre workout 2 scoops torrent zero
15 mins pre workout Agent O
post workout 2 scoops torrent zero

warmed up with leg swings, shoulder horn and clubbells

military
bar x 10
95 x 5
135 x 5
155 x 3
170 x 3*
180 x 3*
190 x 5*

190 x 5 video http://www.youtube.com/watch?v=vdqqp07MWQs

incline dumbbell press
50 x 15
70 x 10
100 x 6
90 x 9
80 x 10

weights up from last week, im happy.

pullups 5 sets of 10

tate presses:
50lbs x 10
60lbs x 10* pr
50lbs x 10
50lbs x 10
50lbs x 10

weights up from last week, again im happy

was short for time so only got in 12 minutes of cardio, il make up for it tomorrow AM.

torrent zero makes a big difference hands down.

BW is still 214 in the AM, looking forward to breaking the hump, maybe that will do the trick.

trucking along with the diet.


daily today looked like...



wake up cup of coffee w/cream-splenda

11am 1 hour pre workout 2 scoops torrent zero
1145am 15 mins pre workout Agent O
post workout 2 scoops torrent zero

230pm 6oz chicken breast w/1 cup green beans and hot sauce

4pm 2 scoops sportpharma specialized protein for lean mass with 2 scoops natural PB

7pm 2 slices siciilian pizza with peppers, onions and turkey sausage

1130pm 1 scoop specialized protein

I like the fact that on workout days i can get away with eating what I want for my carb meal, it really is like a cheat to look forward to every day.

T. Kemble
10-19-10, 1:03 pm
just a little catching up since the forvm was down...

last 2 workouts

bodyweight has stabilized to 212-214 in the AM, going to up cardio to 5x a week for 30mins low intensity to kick the fat burning and add in extra thermadrene.

-deadlift worked up to 440 x 6 reps
-bench worked up to 335 x 6 reps

looking forward to squatting tomorrow afternoon, its about time i start to put some work in.


the contest nov 6th doesnt look like its going to materialize, i reqested time off at work towards the end of december and its a give and take, so if i have off the last 2 weeks of the year i wont be complaining. i will definitely be competing in january at the IPA nj states with Big D, Skiba, a few younger lifters from the gym and Naturalguy! (Were still trying to talk Jdawg into it)


Looking forward to getting posting again, the 3 days down really threw me for a loop!

TK

machineman
10-19-10, 1:19 pm
Good luck with your meets, T. I was hoping for one on the 30th of this month, but that isn't gonna happen either! But I got a date that WILL happen. Look forward to seeing the results...

T. Kemble
10-20-10, 6:49 pm
Good luck with your meets, T. I was hoping for one on the 30th of this month, but that isn't gonna happen either! But I got a date that WILL happen. Look forward to seeing the results...

hell yeah bro get your date and circle it in red!!!





Today was a 5/3/1 squat day...

percentages were a little wacky because I switched to parallel box squatting instead of free squatting, either way i got in a decent workout

bw this morning was 212, still trying to break the hump but so far this week i've upped cardio to 5x per week 30 mins and added thermadrene 4pills a day.


warmed up with stretching, foam rolling, band stretching

parallel box squats with 60lb mastedon bar
bar x 10
150 x 10
200 x 5
240 x 3
285 x 3 (80%)
310 x 3 (85%)
330 x 6 (90%)

felt ok, im so slow out of the hole becasue im just so out of gas from the diet, its a give and a take dropping down 20lbs...

extra reps box squatting::
150 x 10
200 x 3 x 10
150 x 10

brutal, the weight was light but 50 extra reps force you to keep your head in the game

barbell good mornings
5 sets of 10 with 150lbs
nice and deep got a good stretch, next week il up the weight

hanging leg raises
5 sets of 20
got my work in today im pleased

30 mins cardio 3* incline 3mph.


1hr pre workout: torrent zero
20 mins pre workout: agent O
post workout torrent zero.


nows time to get some carbs in me.

T. Kemble
10-22-10, 5:28 pm
Camera was dead i forgot to charge it so sorry for no vids...

AM bodyweight 212. After this weekend there will be some changes made to the diet. Going to make the push to 205...

40 mins pre workout 1 scoop Agent O. (got like 2 servings left) :'(

Pre-Intra-Post: 50oz water with 2 servings (6 scoops) torrent zero.

-Worked out awesome i maintained a solid pump and feel very energized.




Quick one today with some PR's

warmed up with 300 jumprope jumps
2 x 20 clubbell iron cross
2 x 50 internal rotator with miniband

military
bar x 10
95 x 10
135 x 5
160 x 5
180 x 3
200 x 4* pr at this BW.

incline dbell
50lbs x 20
100lbs x 11* pr at this BW
100lbs x 9
100lbs x 8
100lbs x 7

pullups
5 x 10 with BW

tate presses
60lbs x 4 x 10 These are getting lighter and lighter every week and my triceps are gaining size.

alternating dbell curls
60lbs x 8
45lbs x 12


No time for cardio today, real busy weekend. Cousin getting commissioned as a marine Officer tomorrow so im gonna have to miss the Philly ABC,I gotta go to the range and shoot to get ready for qualifications, family parties, girlfriend, then back to the drawing board with the diet on Monday, im thinking dropping the 2 carb meals at the end of the day down to 1 carb meal. Any thoughts?

TK

T. Kemble
10-26-10, 12:17 am
sorry for no posting this weekend, it was a long one and had a tragic loss to my police family. I'm in training this week at the academy so im going to try to get my deadlift workout in tomorrow at the academy gym. I'll post the results later on...

T. Kemble
10-27-10, 12:20 am
finally got a little workout in. bodyweight was down to 211.9 this morning so its a bit of progress, i was 217.1 at the end of the day which sounds about right.

I got a break at work and had a chance to get a quick workout in, before i went in at 3 i had a shake with 2 scoops of peanut butter but then my next meal would be my pre workout torrent shake 5hrs later. I wasnt trying to be a hero I just wanted to get my training in.

warmed up with leg swings, roman chair, static stretching

deadlifts
135 x 5
225 x 5
315 x 5
365 x 5*
415 x 3*
460 x 1* easy single that flew up, i had it for an easy triple at the very least, but since im training back-to-back-to-back days this week i gotta use my head

hamstring leg curls:
65lbs x 25
75lbs x 25
65lbs x 31* repped out with one in the tank

roman chair leg lifts:
25, 25, 15

easy day in the books and i hit my #'s, im going to try to get the weight moving in the squat on friday so hopefully being smart today will allow me to do that.

todays diet:

wake up 945a: 16oz coffee with cream and splenda w/1 scoop torrent dumped in my mouth
1230p: 8oz chicken breast with 1 cup green beans and multi-v, joint-v, 2 thermadrene and fish oil tabs
3p: 2 scoop specialized protein with 2 tblspoons natural peanut butter with 2 thermadrene
7p: 1 serving torrent zero pre workout
745p: 8oz dark meat chicken with 1 mashed sweet potato with cinnamon and splenda and 1 cup green beans
830p 1 serving torrent zero (i shoulda done this in the other order but i wouldnt have been able to have a solid meal at this time
1130p 1 slice pizza with sausage, peppers and onions and 1 scoop specialized protein
1a: animal PM

T. Kemble
10-28-10, 12:04 am
got bench day in on the lunch break at work at the academy gym. Trained with my actual partner at work which was fun because we have done everything under the sun together except work out.

Warmed up with 150 jump rope jumps
pendelum swings with 5lb dbell, about 25 reps each arm each direction
some dynamic stretching.

bench bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
285 x 5* workset
315 x 3* workset
350 x 4* workset

i told my partner that i had to do 1+ reps with the 350, he kept screaming at me and ive heard that voice in more trying situations so it just kept me pushing.

the rest of the workout went run and gun set for set, it was an awesome change of pace.

dbell bench:
100lbs x 18, 11

barbell rolling french press/skull crusher hybrid
bar x 15
95 x 12
115 x 10
135 x 10
95 x 17* went hard and left one in the tank

tate presses
50lbs x 8
40lbs x 10
30lbs x 8

running out of gas very quickly now

triangle bar press downs:
100lbs x 6
70lbs x 12
70lbs x 10
70lbs x 9

i NEVER do these, it was great change of pace to have a pressdown that actually works, at skibas we are sort of limited to free weights and kettlebells

single arm rope pressdowns:
40lbs x 25 reps each arm

dbell curls gun show:
55lbs x 10
50lbs x 10

What a great workout, we got all of this done in under 50 minutes, with minutes to spare to shower and pound down some food.


Diet today...

wake up 930a coffee with cream
12p 8oz ground beef with pan seared onions and 2 cups green beans w/multi-v, joint-v and 3 thermadrene
3p 3 scoops specialized protein w/1 tablespoon natural peanut butter
530p multigrain bagel with butter from dunkin doughnuts with 3 thermadrene
730p 1 serving torrent zero
post workout torrent zero
830p 8oz ground beef with pan seared onions and 2 slices cheese with 4 slices of homemade whole grain bread with an apple and a couple handfuls of grapes
12a Animal PM

Big Wides
10-31-10, 2:18 pm
Yo Tek....anyone from Skibas doing the IPA Autum Apolocylapse this weekend?

T. Kemble
11-01-10, 11:50 am
Yo Tek....anyone from Skibas doing the IPA Autum Apolocylapse this weekend?


I was supposed to be competing but I couldnt get off of work since somebody decided to put explosives on a plane last week... They were all gonna go down and help me because I was the only guy going to compete so now I doubt anybodys going down.

Vaze_06
11-03-10, 4:12 pm
really strongs work out lately. keep it up

Big Wides
11-03-10, 5:17 pm
I was supposed to be competing but I couldnt get off of work since somebody decided to put explosives on a plane last week... They were all gonna go down and help me because I was the only guy going to compete so now I doubt anybodys going down.

I was stuck in dallas when that happened. I was going to stop by since I'll be in that area on Saturday closing up some shit. knew you had mentioned it, just didn't know if you were competeting

Scottmwarren
12-08-10, 2:36 pm
jumpin in late! nice work brother