PDA

View Full Version : The Riddle Of Iron



Kiaran
09-19-2012, 09:55 AM
This will be my final journal that I open here at WBB. I want to be consistent and document my progress through time as I unlock the shackles of the monster within. I have accomplished many things in this game so far and gone farther than I ever thought or planned. It took me awhile to muster up new goals but I have finally arrived. I am embracing the beast within and letting him out now. I don't know how far I will go and I don't know where I will wind up. I have a path though, and I must follow. I may suffer injuries, setbacks and loss, but this game is all I know anymore. I accept it for what it is and am defined by it now. I have been "Forged." And I love that.

As for "The Riddle of Iron;" well it's a play on Conan The Barbarian's "The Riddle of Steel." What is iron without the strength that lifts it. Iron is only as heavy as the flesh that wields it. Flesh will always be strongest. Mind over matter.

Long Term Goals
Bodyweight: 195 (currently 170)
Squat: 500 (currently 370)
Bench Press: 350 (currently 270)
Deadlift: 650 (currently 510)

The plan is to stick with the Westside training method to reach my goals. I foam roll before each session and get about 1-2 GPP sessions per week. Currently I am training calves and forearms for 20-30 minutes every other day outside of my workouts, as I believe they are weak point that need extra attention. I am 100% drug free and lift raw; by USAPL standards. I have a ways to go with my goals but I think with some hard work and patience, I can make it happen.

Links to my old journals:
Not Forgotten - Kiaran's Garage Training (2010-2012) (http://www.wannabebig.com/forums/showthread.php?138048-Not-Forgotten-Kiaran-s-Garage-Training)
Wanna be 1337 scary (2004-2010) (http://www.wannabebig.com/forums/showthread.php?53922-Wanna-be-1337-scary)

Kiaran
09-19-2012, 10:06 AM
ME Squat - Tuesday, September 18th, 2012

Band Abductions
DoubledLightBand x 20
DoubledLightBand x 20

TKE
LightBand x 20
AverageBand x 20

Dislocates
x 15

Good Morning
45 x 8 (w)
95 x 3 (w)
135 x 3 (50%)
165 x 3 (60%)
195 x 3 (71%)
225 x 3 (82%)
250 x 1 (91%)
265 x 1 (96%)
285 x 1 (103%) (PR +10w)
315 x 1 (114%) (PR +40w)

16" Full Box Jump
BW x 10
BW x 10
BW x 10
BW x 10

Reverse GHR Hyper
BW x 10
BW x 10
BW x 10
BW x 10

Band Ab Pull-Down
AverageBand x 20
StrongBand x 20
StrongBand x 20
StrongBand x 20


I am finally understanding Westside and how to throttle things. Was feeling beat up going into this one and chose to not hit heavy box squats to let my knees rest. Instead I hit GMs and it worked perfect. I felt motivated and crushed my PR. Definitely had a little more in the tank too. Loving this shit.

The full box jumps just rape my legs every time I do them. Nothing can produce such a nauseating fatigue like those fuckin things. The trick is to jump and land both feet all the way on the box (not just toes), sink into a full ATG air-squat, then spring off the box and land on the floor in another full ATG air-squat; repeat. Puke. Everything is getting stronger and I can feel some new levels coming up. Exciting times!

jed2009
09-19-2012, 10:16 AM
Fucking right you can make it happen brother. I got some goosbumps reading the new intro. You are an inspiration man, seriously. Looking forward to seeing your progress. Those new goals are fucking crazy too, but you're a crazy dude and if there's anyone that can reach em it's you. Keep busting it man and I'm looking forward to a nice long PR train!

Brian C
09-19-2012, 11:45 AM
Look forward to the journey K. Your a hard worker. Let me know if i can help with anything. Always glad to help

Coke
09-19-2012, 07:25 PM
This was inevitable for you so not surprised to see it at all, took only a spark to get the fires going again.

borracho
09-20-2012, 07:27 AM
Guess I'll make my official monthly appearance in here. Lookin forward to the journey K!

larsen540
09-20-2012, 07:57 AM
Lets see it bro

jed2009
09-20-2012, 12:39 PM
Guess I'll make my official monthly appearance in here. Lookin forward to the journey K!

Dude!

Kiaran
09-21-2012, 08:02 AM
Jed: Thanks bro. I am excited for the future as well and feeling very motivated lately. Glad I can share some of the motivation and be an inspiration at times. Looking forward to seeing you move more iron in your sessions as well!

Brian: Thanks a lot, bro. I will most definitely take you up on that some time. I struggle most with bench. But I think I am figuring some things out finally!

Coke: Thanks bro. I guess it was inevitable at some point things would catch fire again. Feeling good lately!

Borracho: Dude, it's been years! Glad to see you around here. Thanks for stopping by and sharing some words.

Larsen: Hell yeah, bro.

Kiaran
09-21-2012, 08:15 AM
ME Bench - Thursday, September 20th, 2012

Shoulder Horn
5s x 20

Dislocates
x 15

3-Board Press
45 x 6 (w)
95 x 3 (w)
135 x 3 (w)
185 x 3 (62%)
225 x 3 (76%)
245 x 3 (83%)
270 x 3 (91%)
285 x 1 (96%)
300 x 1 (101%) (PR +5w)

CG Bench Press
45 x 10
135 x 10
135 x 10
155 x 10
170 x 10

DB Lateral Raise
32.5s x 8
27.5s x 10

Pull-Up
BW x 20
BW x 10


Strong session. I was hoping for a little more on the 3-Board but 300 was it. Probably could not have gotten another pound. Took a video of the lift and I could see a few things going on. My setup is fantastic, and my tightness is definitely there. Arch is super high and elbows look good. The only thing I really see is that I just need to get stronger. I stick and begin failing right at lockout. Like the last 4-6" of the lift.

I also have a weakness in my core. My lower back can produce way more force than my abs can stabilize. What happened on this lift is that my back flexed so hard that it actually cramped up. It was all I could do after I locked out the weight to just toss it back into the J-Hooks and pull my feet up. Shit hurts bad when it cramps. Couldn't breath and almost threw up. Laid down on the floor and it subsided in about 2 minutes, at which point I was fine. Hate when that shit happens.

Close grips are definitely a keeper. Got some good work in here and was toast afterwards. Cut the other assistance short and called it a night.

Coke
09-21-2012, 09:30 AM
Very nice with dialing in and fine tuning Keph.

Kiaran
09-25-2012, 09:02 AM
Coke: Thanks bro!

Kiaran
09-25-2012, 09:09 AM
DE Bench - Monday, September 24th, 2012

Shoulder Horn
5s x 20
5s x 20

Dislocates
x 15
x 15

Band Speed Bench
45 +DoubledMiniBands x 3 (w)
95 +DoubledMiniBands x 3
95 +DoubledMiniBands x 3
95 +DoubledMiniBands x 3
95 +DoubledMiniBands x 3
135 +DoubledMiniBands x 3
95 +DoubledMiniBands x 3
95 +DoubledMiniBands x 3
95 +DoubledMiniBands x 3
185 x 5

Rack Lockout
45 x 5
225 x 5
265 x 5
285 x 5 (PR +2r)
315 x 2 (PR +10w)

Military Press
45 x 10
95 x 10
95 x 10
95 x 10

Overhead Panora Press
LightBand x 20
LightBand x 20
LightBand x 20


What a session! Was a really good one here. Haven't done banded bench in forever. Felt really good on the joints and I was able to work on my form some more. Really got my leg drive going nicely and my foot placement felt perfect. Lockouts were awesome; finally moving 3pps around even though I was worn out from the other sets. Haven't done Milies in quite awhile so I took it easy. Definitely will up those next time. And I love the overhead Panoras. I think that is my new favorite movement. No elbow pain and it smokes my tris.

jed2009
09-25-2012, 03:35 PM
Love that 300 lb 3 board the other day. How did it feel to have 300 lbs in your hands above your head? Have you done it before (other than rack lockouts)? Boards or no boards, that's an impressive movement at your BW dudesauce. You're nuts with all that band work you do, too.

Kiaran
09-26-2012, 09:55 AM
Jed: Thanks bro. 300 felt pretty awesome. 315 will feel even better. Just got to keep getting stronger!

Kiaran
09-26-2012, 10:39 AM
ME Squat - Tuesday, September 25th, 2012

Knee Rehab/Warmup
Foam Roll IT Bands x5 minutes
Static IT Band Stretching
TKE x20
Single-Leg Band Squats x10
Side Single-Leg Band Squats x 10

14" Box Squat (parallel)
45 x 6 (w)
95 x 3 (w)
135 x 3 (w)
165 x 3 (52%)
200 x 3 (63%)
230 x 3 (73%)
260 x 3 (82%)
295 x 1 (93%)
315 x 1 (100%)

Air Squat
BW x 15
BW x 15
BW x 15
BW x 15

Pull-Up
BW x 10
+10 x 10
+10 x 10
+10 x 10

Band Good Morning
AverageBand x 15
AverageBand x 15

Band Ab Pulldown
AverageBand x 25
StrongBand x 20
StrongBand x 20


So at the beginning of this week I was ready to throw in the towel on Squats, lunges and anything else that put my knees at heavy angle. The problem is that I get these sharp knife-like pains down the side of my knee, through the front of my shin when they bend under load. Both knees; same problem. I had an MRI last year and the docs found nothing wrong. Said everything looks healthy. I was pretty bummed and on Saturday, knees were hurting so bad I couldn't even do my speed squats. They never hurt when they are idle. Walking and normal movement through the day does not hurt. Just heavy load and deep squatting, etc. hurts.

I think I may have finally found the trouble. Over the years, my IT bands have become very tight and may have built up some scar tissue where they rub on my knees. Apparently I can rehabilitate my knees through foam rolling, some stretching and simple movements. Found a really good article on Google all about it.

So I tried the foam rolling right on my IT Bands, and went much harder than usual on them. I stretched and then did some warmup movements with both knees. I'll be damned if I had zero pain while squatting right after the warmup. It may be the first time in forever that I could actually drive with my legs and feel no pain in my knees. I think I am onto something here.

I also changed where I am holding the bar and how I am gripping the bar on squats. Overall, I had an awesome squat session. Kept the accessory work light and simple just to make sure everything was good with my knees. Very excited about all this!

jed2009
09-26-2012, 11:10 AM
Glad to hear you figured out the knee issue (hopefully). IT band was going to be my first suggestion but sounds like you got it right brother bear.

borracho
09-26-2012, 12:46 PM
I swear the foam roller could cure cancer...well, probably not. But it seems to help a lot with our injuries in here. That and lacrosse balls...those things are fucking awesome, I've been using them before/during upper body work to loosen up my shoulders/tris, love it.

You've always had awesome pulling/squatting power but man, your pressing is coming along nicely, dude. You'll be tearing up 3pps in no time.

Coke
09-29-2012, 03:08 AM
Doing stellar work man.

nickp8
09-29-2012, 03:57 PM
3 days in a row of pr's is pretty serious. Great work. Hopefully you have that knee issue all figured out.