Iron Athletics: My Lifelong Persuit

[T. Kemble]

As many of you know I plan on continuing my powerlifting career as well as attempting other athletic endeavors to fill what i like to call the 'Iron Athlete' mold.

I'm not going to bore you with a paragraph so heres some highlights of what I want to accomplish over the next year:

-January 2011 - Compete Raw 198lbs in IPA NJ State Powerlifting Meet
-March 2011 - Compete Raw 198lbs at IPA Columbus International Open (Arnold Classic Weekend)
-May-June 2011 Compete in some local 5k-10k events
-August-Sept-Oct-Nov 2011 Compete in State-Regional level strongman events



So now the plan of attack is this:

-Training - Finish this year out with 5/3/1 leading up to the IPA NJ meet and continue with 5/3/1 up until the Arnold, then begin a block peroidization phase of switching where i will be doing more running than lifting for the most part but still keeping up on my core lifts. Then a mass/strength building phase to lead me into the fall to compete in strongman.

-Diet - I'm not fixing whats not broken, and i like the carb backloading diet for the moment. Obviously when i change my training to endurance I'm going to have to change it accordingly

-Living- I'm pretty much fixed on my 3pm to 11pm schedule until 2012 so it will allow for some normalcy in training which is always exciting.





This week i'm finishing out a 5/3/1 deload, I'll be posting duplacates on the forvm and UniversalUSA.


Thanks for staying tuned and for all the support everyone.

[J Wong]

In.

[machineman]

In as well!

[T. Kemble]

lower deload

warmed up with foam rolling/jumprope

deep raw squat:
bar x 15
135 x 3 x 5
185 x 1 x 5
225 x 5

deadlift
225 x 2 x 5
275 x 5

hamstring curl:
50 x 20
70 x 15

done.


Enjoying the rest of the week relaxing. Friday im doing some upper body stuff.

[T o m m Y]

Is that the jan 29th meet in newark?
Im thinking about doing that one,it will be my first ever meet..

[T. Kemble]

Is that the jan 29th meet in newark?
Im thinking about doing that one,it will be my first ever meet..

yeah buddy. going to be alot of first timers.

Naturalguy is throwing his hat in the ring and hopefully Jdawg will also.

Gene runs a great meet too.

[C.Coronato]

Looking great Tek. Always inspiring my brother!

[T. Kemble]

Looking great Tek. Always inspiring my brother!


im tryin to get down into your realm these days bein lean and mean! keep the recipes coming!!!




This month im going to be training 4x a week so il just be getting my work in without going overboard due to the crazy work/sleep schedule, today we put in alot of solid work in the power rack.

Today was the first day back in the saddle with 5/3/1 training with Naturalguy at Skibas gym in Carteret.

BW was 210 this AM, 5lbs to go. backloading diet is fairing me well.

wake up: 4 electromax caps, 2 tablespoons carnitech
40 mins pre workout 1 serving torrent zero
10 mins pre workout 1 scoop agent O


Started off with foam roller/pvc roller warmups and dynamic stretching, then right into squatting with the buffalo bar

bar x 3 x 10
135 x 5
185 x 5
225 x 5
265 x 5
300 x 11* workset, rep max. ran out of gas, had 1-2 left in the tank

50 extra reps
135 x 10
155 x 10
175 x 10
155 x 10
135 x 10

brutal. no other words to describe

hyperextension with 10lb ball held behind head
3 x 15

leg extension
70 x 15
90 x 15
110 x 15

nice and easy to get a pump

abs:
hanging knee raises with 10lb kettlebell x 10
hanging leg raises with bw x 20
kettlebell side bends with 50lb kbell x 12 each side
gadda side twists: 20 reps

versiclimber interval training:
4 sets of 50 reps run and gun back and forth.


got in alot of good reps squatting today, really working the technique early in the training phase.

[T. Kemble]

5/3/1 military day.

1hr pre workout torrent zero with 2 tablespoons carnitech
10 mins pre workout 1 scoop agent O

was VERY sore from the squatting workout yesterday, this week will be the first week with 4 training sessions in over 6 months for me, so the intensity was cut back a tad just to preserve some energy with the schedule I have.

-warmed up with foam rolling 30 rolls per area all over the body
-50 reps shoulder horn with 3lb dbells
-dbell pendulum swing 3lb dbell 2 x 25 each arm 2 directions

military:
bar x 2 x 15
95 x 2 x 5
135 x 2 x 5
140 x 5
160 x 5
185 x 6* had to get 5

I left alot in the tank on this one, not trying to be a hero in an exercise that's not going to be tested on the platform, but I got my reps in and thats what counts.

pullups 4 sets of 12, 2 different grips

dbell shrugs: 4 x 20 with 100lb dbells nice and slow

tate presses 4 x 10 with 55lb dbells

hanging leg raises 4 x 15

20 minutes of cardio 8* incline 2.5mph low intensity to get the blood pumping 130bpm


Tomorrow = more ink on forarm
Weds = deadlifts and back to work.

[T. Kemble]

had to be into work 2 hrs early today for a 1pm start so i had the push the workout up as well, couldnt get the shoulder warmed up, i attribute it to not being properly hydrated/the weight loss because i was cracking in places i never normally do, the sign that work needs to be done.

pre: carnitech, 4 electromax tabs, torrent zero
15 mins pre: 1 scoop shock therapy

warmed up with shoulder horn, clubbells and bands

bench in powerrack
bar x 5 x 10 (told you i couldnt get warm)
95 x 5
135 x 5
185 x 5
240 x 5
280 x 5
320 x 5* painful, just hit my base reps and called it

bamboo bar rehab bench
16kg kettlebells x 3 x 25
16kg + 32kg kettlebells x 2 x 10
16kg kettlebells x 20

seated cable rows:
240 x 4 x 10

bamboo bar triceps extension
16kg kettlebells x 4 x 10

Looks like i'll be subbing out the straight bar work in favor for the bamboo bar over the rest of this 5/3/1 training cycle, I'm not about to tear my shoulder out again, just another step back that will allow me to step forward once again.

On a positive note I got some extra OT at work today and Found my flipcam, so more vids to come.


TK