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WillKuenzel
12-07-2009, 02:29 PM
As always, I'm in a perpetual bulk.

For those that don't know me, I'm Will Kuenzel. I reside with my wife, 3 dogs and a cat in Charletson, SC. I own a gym and a personal training company. I'm a personal trainer. Isn't that neat?

For more detail, I'm an AAPF competitive powerlifter and just finished my 11th or 12th meet. I competed in Columbia, SC at Donnie Thompson's meet. I took 1st in the open class (only because the beast in the masters didn't do both).

Attempts:
Squats:
1: 550, good
2: 585, high (just barely)
3: 610: no good, lost it at the top

Bench:
1: 435, good
2: 465, missed at lockout
3: 465, couldn't lock it out

Deadlift:
1: 550, fast and good
2: 585, lost grip at the top
3: 585, missed because of grip at the top (even hooked it)

My best lifts are 605, 475 and 605. So I'm a long way off my best. I just haven't been able to recreate what lead me to those numbers. Granted a lot has changed for me (all for the good) and time hasn't always been as focused on training as I would like for it to be. Between 2 companies sometimes time is a factor and my wife will tell you that.

Having just wrapped up this past training cycle, we've been happy with it. We'll make some modifications and try to tweak it just a little bit. We ended up with a lot more volume and intensity than our last meet cycle.

Diet for the most part, for those that are interested, is about anything I can fit in my mouth. I calculated it out a couple days ago using fitday and ended up with around 5500 calories by the end of the day. I'm sit on the low side of the 220 class weighing in this last meet (without trying) at 214.

So it's ever up and onwards.

Chris Rodgers
12-07-2009, 02:34 PM
Good to see you starting a new journal Homie! That last meet looks like one of mine...3 for 9, lol. Are you basically trying to fill out 220 or just see where your weight takes you?

WillKuenzel
12-07-2009, 03:25 PM
I'm trying to fill out 220. "Trying" being the operative word. As my journal title states, some days I'm just sick of eating. 3 big meals, 2 big shakes, a protein bar and a small shake before bed and I've been 214 for the past forever. Every other week, in the event that I don't gain any weight, I'll add something somewhere. That's the additional protein bar. Last 2 weeks was olive oil to the protein shakes. Next will be another piece or 2 of bread to both breakfast and lunch.

Coke
12-07-2009, 05:10 PM
You've become quite the business man, good luck with it all including future competitions.

Lones Green
12-07-2009, 05:34 PM
Good to see you keeping a log again Will. When I first came here, I learned a lot from your log and videos. Take more if you can. Do you still have that gym you opened?

Great job at the meet as well.

muscle_g
12-11-2009, 11:40 AM
Glad I found this I'll defenantly will be following this.

WillKuenzel
12-14-2009, 01:37 PM
Thanks, guys!

Lones, yeah, I still do. It's nothing big but it has everything we need. It's nice to call a place my own.


So getting back from a week of deloading. Feels like the week lasted forever. It was a good thing though. Definitely necessary. I'm still playing around with our next cycle, but it won't be too different from what we did these past 12 weeks. We all had a lot of fun and I think at the moment, we can get by with having fun. We seem to put more effort into it all when we're enjoying ourselves.

New cycle started yesterday:

Sunday Funday:
Squats:
warmed up and worked to to 470x3 for 3 sets in full gear

reverse band deadlifts:
405x1 x5sets

SSB deep squats:
135x5 x5sets

Nothing real crazy. Yet. Just getting back in the swing of things. The humidity was so high in the gym yesterday that the weights were covered in condensation. The joke was the weights were working harder than we were.

Geometheus
12-14-2009, 01:58 PM
Hi Will! Long time no see.

Good job at the last meet.

PM me some time.

gopostal42
12-14-2009, 02:56 PM
haha i feel you on the 3 for 9. just a stepping stone

muscle_g
12-14-2009, 07:09 PM
What does an average training week look like for you?

cphafner
12-14-2009, 07:11 PM
good stuff with the new journal.

WillKuenzel
12-15-2009, 05:52 AM
G: Whoa, where you been?

Derek: LOL, at least all my openers are going up. Eventually thinks will get moving.

George: Typically it looks like this:

Sunday: Squat (gear specific), reverse band deadlifts and SSB squats or GM's
Monday: Accessory or off
Tuesday: raw bench specific, reverse band press and close grip BB
Wednesday: back/accessory work
Thursday: Deadlift specific, reverse band squats and pin pulls
Friday: shirt work, speed/technique work, lockout work
Saturday: off

It looks like a lot but accessory work is pretty limited to just abs, back and stretching. We do a lot of band stretching and foam rolling. Or at least I do, I can't always get the other guys to.

Conor: Thanks, man. Hopefully I'll do better at keep this up than I have in the past.



Funny stuff, diet for yesterday:

Breakfast: frozen pizza and a muscle milk RTD
Snack: 3 scoops of nitrean, 3-4 Tbsp of olive oil, ~3/4 cup of PB, ~2Tbsp of chocolate syrup
Lunch: 3 chicken breasts, 2 cups of mac and cheese, half a pack of crackers, 2 swiss cake rolls and 3 granola bars
Snack: same as above snack
Dinner: 1 large turkey and roast beef sandwich, 1 medium turkey and roast beef sandwich, 3 peanut butter cookies

Calories are still low. Once I get back in the groove I'll add another light shake at night before bed. I took last week off from the eating and it was nice. I weighed a couple pounds light over the weekend so I know I can't let the eating lapse. Otherwise, I'll drop below 200lbs and have my man-card revoked.

Lones Green
12-15-2009, 06:42 AM
What was your heaviest bodyweight Will? Didn't you used to be heavier?

A frozen pizza for dinner? Not sure I could do that, lol

That lunch would take me forever too!

I want to see what your diet looks like when you get out of the "low" calorie stuff haha

Unholy
12-15-2009, 07:53 AM
Best hold on to that man card for dear life! Mine has been revoked and I'm working on getting it back. Do I need a morning weight of 200+ or an any time of day 200+ weight to apply?

WillKuenzel
12-15-2009, 08:46 AM
Lones: I used to be a lot heavier. When I hit my biggest total, a week out of competition I weighed 235. Of course I weighed in at 220, but 4 hours later I was 230 again. I weighed in at this last competition at 214 and I wasn't trying to lose any weight. Hell, I probably could have gone 198 but that's against my religion.

LOL, that frozen pizza was for breakfast. I'm just not hungry in the morning so I have to force feed myself something and the pizza is about as close as I can come. Hopefully, the idea is to gradually start adding other stuff to breakfast. At the moment, it's only 6-700 calories and I could potentially get a 1000 in if I try. Plus, I just can't make those calories up later in the day if I miss that meal. It's just too hard.


Unholy: You need to be able to step on the scale at any time and be 200. In the morning, naked after taking a nice big dump. We'll give you a pass for the simple fact that it takes a man to go through the sheer torture you've been through but to get your true card you'll need to compete at 200. ;)

Lones Green
12-15-2009, 11:56 AM
I thought you used to be around 240. Make eggs or steak or something and put it on the pizza :)

WillKuenzel
12-16-2009, 08:02 PM
Lones, eggs or steak? Buddy, we only use the word "and" around here. ;)


Tuesday Bench day:
raw bench:
5 sets of 255x5

reverse band bench:
(doubled monster mini's that are completely deloaded at the top)
295x3, 315x3 x2

CG bench:
240x6 x2sets

body rows on the blast straps:
5 sets of 10

band pull parts and pullups

Tomorrow we deadlift. :D

WillKuenzel
12-18-2009, 06:12 AM
Deadlifting:
warm up
470x3 x3sets in Ace suit only

SSB squats w/ green reverse bands:
still in Ace, straps down:
275x2, 315x2, 365x2 x3sets

I should have also done pin pulls but I ran out of time. Deadlift days suffer for being in the middle of the week when I'm the busiest.

muscle_g
12-22-2009, 06:15 PM
Hey man where's the workouts?

WillKuenzel
12-29-2009, 05:58 AM
I'll get back to more regular updates soon. Business is picking up and the holidays interfere with my routine. Got the workouts logged just not up.

Merry Christmas and Happy New Year!

WillKuenzel
01-24-2010, 07:50 AM
Getting back to recording.

The past 6 weeks have been a blur. I've moved my gym into a MMA place here. It's a huge facility with a full size octagon in the middle of it.

My personal training business has seen one of it's busiest January's. I'm not complaining by any stretch but things haven't really allowed me the time to get even a few minutes to log this.

Our past 6 weeks or so from the last competition have been a mini-peaking cycle. I'm toying with some 5/3/1 and RTS type stuff in a an effort to better formulate a long term powerlifting cycle for us. 5/3/1 is about longevity which I like. I want to be powerlifting when I'm old, but I want to be competitive now. Anyhow, I'll get more posted on it, when I think I have something substantial.

The last week looked like this:
Squat Day: worked up to 635x1 in full gear
Deadlift Day: got up to 545x3 in just squat suit
Bench Day: 495x1 to a 2-board and 405x3 to a 1-board

We're getting there. Training partners are making some crazy gains. I'll interested in seeing they're progress at the next meet.

cphafner
01-24-2010, 09:24 AM
glad to hear business is going well. Lifts are looking Strong Will.

Coke
01-24-2010, 12:28 PM
Appear to be thriving these days, sounds awesome.

Sidior
01-24-2010, 08:53 PM
I can't believe I didn't see this when you first started it. Gl with the ongoing goals man! I always looked to your journal for training ideas, and I hope to continue the trend :D

Geometheus
01-25-2010, 07:43 AM
I've moved my gym into a MMA place here. It's a huge facility with a full size octagon in the middle of it.

My personal training business has seen one of it's busiest January's.

Sounds like things are going well buddy. I wish I lived closer. I would love to check out the new place next time I am in town. :)

WillKuenzel
01-27-2010, 07:49 AM
Thanks, guys.

Sunday was fun:
Squats:
worked up to 405 raw for a single
added Ace briefs:
315+bluesx2
315+blues and greens x2
315+blues and greens and purples x2
315+blues and greens and greens x2 x2sets

30 lunges with safety squat bar.


Raw bench day:
up to 295x5
285x5 x4sets

50 pullups, 30 dips
shrugs with 135x10, 225x10, 315x10, 405x10

A little bit of stretching and my ass and chest are still sore.

New place is nice. It's nice to be back in a climate controlled environment. I forgot what lifting in normal temperature was like.

Geometheus
01-27-2010, 09:02 AM
Nice squat and raw bench work. It is a good thing you are back in the AC you need to leave the heat lockers to us guys trying to drop weight. :clown:

muscle_g
02-01-2010, 01:45 PM
Nice squatting and benching!

Unholy
02-01-2010, 01:56 PM
Hows the eating coming along? Getting any sicker??

WillKuenzel
02-01-2010, 03:11 PM
LOL, food consumption for the day:

3 krispy kreme doughnuts
2 cherry frosted pop tarts
1 frozen pizza
1 muscle milk

1 protein shake
contains: 3 scoops protein, 2/3 cup of peanut butter, 2-3 tbspns of chocolate syrup, 3 tbspns of olive oil

9oz chicken, cup and a half of mac and cheese
3 more krispy kreme doughnuts

1 more protein shake like above

Projected from here out:
1 double cheeseburger
1 turkey club
1 corn dog

another muscle milk and a couple (read: 15) of fish oil caps spread out through the day


Past 3 days of lifting:

Deadlift day:
worked up to 585x2 (really just missed the 2nd at lockout, grip gave out)
accessory stuff

Shirt day:
in shirt:
365x2 no touch
405x2, 2nd touched
435x3, both good
455x2, little help on the 2nd
Accessory

Squat day:
in briefs:
455x2
495x2
with reverse green bands:
545x2
585x2
635x2
675x1
Accessory stuff

Hatred
02-01-2010, 03:56 PM
This place is experiencing quite the renaissance.
It's good to see your lifts again Will.
Congratulations are also in order I see for your business life.

Geometheus
02-02-2010, 09:40 AM
Your diet is AMAZING.... I am sure I would be 350 by 4th of July if I ate like that. Nice accessory work! :) What mix of equipment and raw do you go for on a given week/gym cycle?

Lones Green
02-02-2010, 11:28 AM
That is a BEAUTIFUL breakfast.

Isaac Wilkins
02-19-2010, 02:06 PM
Holla at me sometime about life and your 5/3/1 thoughts. I might have some ideas for you.

WillKuenzel
02-20-2010, 08:47 AM
Isaac! Where you been? I haven't been running 5/3/1 for a while. We did that last year for about almost the length of the year, with different success but it doesn't carry over much to geared lifting so we had to drop it. I actually just got in touch with Landon Evans about 2 weeks ago and hired him to learn a little bit more about block periodization. Here's my last week and a half's worth of training:

Day 1: Tuesday at noon
20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Bench Press: 205 5x6
DB press: 55sx 5x12
T-bar rows: 90 3x10
Pullups: bwx10 x3, x3, x3, x3, x3, x2 (20 sec rest)
Blast strap rows: bw 3.x10
Rolling db ext: 30s 3x10
Standing ext rotations:

Day 2: Thursday at noon
20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Sumo deadlift: 305 5x6
SSB GM's: barx12, 95 4x12
Walking lunges: no weight 3x10
Step ups: no weight 3x10
calf raises: 50lbs 5x10
Iso back ext: 3x60 seconds, 60 seconds rest
Torso: 3x60 second planks, 2 per side 30 second side planks, 50 spread eagle situps

Day 3: Friday at 3pm
20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Bench press: 205x26
flat DB press: 55's 5x12
Pullups: bw+25x10 x3 x3 x3 x3 x3 x3 x2 30second RI
DB shoulder press: 65's 3x10
T-bar rows: 90x10, 100 2x10
db curls: 45 2x10
YTWL circuit: 3x10

Day 4: Sunday at 2pm
20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Squat: 265 5x6
RDL's: 225 3x10
SSB walking lunges: 65 3x10
SSB GM's: 95 2x15
Iso back ext: 3x60 seconds, 60 seconds rest
Torso: 3x60 second planks, 2 per side 30 second side planks, 50 spread eagle situps


Day 1: Tuesday at noon
20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Bench Press: 225 5x5
DB press: 75sx 12, 90's 4x12
T-bar rows: 110 3x10
Pullups: bw+25x10 x3, x3, x3, x3, x3, x2 (20 sec rest)
Blast strap rows: bw 2.x15
Rolling db ext: 40s 3x10
Standing ext rotations:

Day 2: Thursday at noon
20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Sumo deadlift: 355 5x5
SSB GM's: 95 4x15
SSB Walking lunges: 95 3x10
Step ups: 20lbs 3x10
calf raises: 50lbs 5x10
Iso back ext: 3x60 seconds, 60 seconds rest
Torso: 3x60 second planks, 2 per side 30 second side planks, 50 spread eagle situps


Day 3: Friday at 3pm
20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Bench press: 225x23
incline DB press: 90's 5x12
Pullups: bw+25x8 x3 x3 x3 x3 x3 x3 x2 x2 30second RI
DB shoulder press: 65's x15, 70's x15
DB rows: 90 2x15 per side
db curls: 45 2x10
YTWL circuit: 3x10

WillKuenzel
02-24-2010, 12:20 PM
Week 2
Day 4: Sunday at 2pm
20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Squat: 285 5x5
RDL's: 275x10, 315 2x10
SSB walking lunges: 95x10, 115 2x10
SSB GM's: 95x10, 135x10, 155x10
Iso back ext: 3x60 seconds, 60 seconds rest
Torso: 3x60 second planks, 2 per side 30 second side planks, 50 spread eagle situps

Week 3
Day 1: Tuesday at noon
20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Bench Press: 225 5x4
DB press: 90's 5x12
T-bar rows: 115 3x10
Pullups: bw+25x10 x3, x3, x3, x3, x3, x2 (20 sec rest)
Blast strap rows: bw+40 3x15
Rolling db ext: 40s 3x10
Standing ext rotations:

WillKuenzel
03-02-2010, 03:08 PM
Day 2: Thursday at noon

20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Sumo deadlift: suit on, straps down 405x3, 425x3

SSB GM's: 135x10, 185x10, 185x10, 165x10, 135x10

SSB Walking lunges: 95 3x10

Step ups: 60lbs 3x10

calf raises: 50lbs 5x10

Iso back ext: 3x60 seconds, 60 seconds rest

Torso: 3x60 second planks, 2 per side 30 second side planks, 50 spread eagle situps


Day 3: Friday at 3pm

20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Bench press: shirt and 2board, 325x3, 345x3

dips: bw+45 5x12

Pullups: bw+25x8 x3 x3 x3 x3 x3 x3 x2 x2 30second RI

standing military press: 165x10, x3, x3, x3, x3, x3, x2

DB rows: 90 2x15 per side

db curls: 45 2x10

YTWL circuit: 3x10

Day 4: Sunday at 2pm

20 minutes Elliptical (HR: 120-130 bpm)
Dynamic Warm-Up

Squat: suit on, loose straps 405x3, 425x3

RDL's: 365 3x8, 365x6, 315x10, 315x8, 225x12

SSB walking lunges: 95x10, 95x5 think I tweaked something here

SSB GM's: 95x15 x2sets

Iso back ext: 3x60 seconds, 60 seconds rest

Torso: 3x60 second planks, 2 per side 30 second side planks, 50 spread eagle situps

muscle_g
03-02-2010, 03:58 PM
Are you competing at the APF meet in April?

WillKuenzel
03-02-2010, 06:22 PM
Yep. Sure am. Hopefully bringing 4-5 guys with me too.

muscle_g
03-03-2010, 04:37 AM
Yep. Sure am. Hopefully bringing 4-5 guys with me too.

I'll see you there. I'm trying to talk a guy at my gym into competeing there also.

WillKuenzel
03-08-2010, 07:19 AM
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Lones Green
03-08-2010, 09:14 AM
Great videos Will!

The new training seems to be working well for you.

Seem to be handling that Ace shirt well too, I saw Charles Bailey fail to touch 700 in one this past weekend

WillKuenzel
03-11-2010, 03:10 AM
Lones: The Ace is a great shirt. It takes some getting used to though.


Unv5A-13hBA

Geometheus
03-12-2010, 11:07 AM
Nice Deadlift and Squats in that video! I wish my form was as clean doing that kind of volume. :strong:

WillKuenzel
03-15-2010, 06:16 AM
The weight is still relatively light in comparison to what my PR's are, so form is a main consideration here.

Past 2 workouts:

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xIJfxBze6hY

WillKuenzel
03-16-2010, 08:03 PM
2nd week of transmutation
Day 3

Good times.

4QhNC6lVhKU

cphafner
03-17-2010, 10:25 PM
awesome vids. good to see some updates. What is that gym you are training at?

WillKuenzel
03-22-2010, 10:17 AM
It's a mixed martial arts place. I moved all my equipment in there a while back.

I'm having some trouble with my left quad and that's the reason the benching is ugly. I'm trying to bench without any leg drive and it's got me all messed up.
skKtiQl8Gc0

Quad doesn't bother me squatting though. Or too bad at least.
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*check out the related video that comes up next to that last video. That's some funny ****.

muscle_g
04-20-2010, 12:28 PM
Great job at the meet will, I will probably compete at the SC Championjships in Dec. Hope to see you there.

WillKuenzel
04-20-2010, 01:00 PM
Thanks, George! You too! Nice job on the PR's.

Meet report for myself:

squat:
560 - good
600 - good
630 - missed
Just got my suit straps too tight on the 630. Otherwise, it felt good on the way down and I thought I had it in the bag but lost it forward in the bottom when my suit just pushed me forward.

Bench:
425 - good
455 - good
485 - just missed at lockout
The head judge forgot to give me the rack command on 455 so I sat there with it just holding it. He had even gone ahead and given me the white light but forgot to say "rack." **** I was pissed. I have no idea how long I held it there. It was frustrating, so 485 wasn't nearly as easy at the top after that nice isometric set.

Deadlift:
560 - good
600 - good
635 - missed
Lost it early on the way up due to grip.

A 1655 total is only 25lbs off my best total and both the 6's in the squat and dead were only 5lbs off my best. My 3rd attempts would have been huge PR's. I wasn't disappointed. Of course, never happy but not disappointed. This training cycle has been great. We'll start accumulation at the end of the week in prep for the APF meet in Myrtle beach on July 24th. 14 weeks from this last one and we'll be competing again. I love it.

Geometheus
04-21-2010, 08:59 AM
600s+455bp+600dl = real nice work!!

What did you weigh in at?

Do you have goals in mind for Myrtle or is it to far away for that yet?

WillKuenzel
04-21-2010, 09:19 AM
I weighed in at 217 that morning. No cutting on my part. Thank goodness because I was at a wedding the night before and ate lots of good food.

Goals for Myrtle:

squat:
opener: 575
2nd: 615
3rd: 630

Bench:
opener: 435
2nd: 465
3rd: 485

Deadlift:
opener: 570-580
2nd: 610
3rd: 620-625

Those are tentative numbers. We'll see how this next training cycle goes. We'll start accumulation again on Sunday. I miss being in the gear but I know that it's good for me.