Not Forgotten - Kiaran's Garage Training

[john o]

You lose it quick, but, you get it back quick as well. Looks like you are the type that doesn't mind "paying his dues." Those types get stronger.

[StLRPh]

That's an excellent upper body session. Chins are very solid! Keep on killing it in the Garage and things will come around quickly

[Keith]

Holy ****, when did you get so many tats?! Are they new? I actually didn't think that was you in your avatar. Good idea on taking advantage of newbie gains, but don't you think you can do that with 5/3/1? It's a very basic routine and you could make it as basic as you want and just eliminate some of the accessory work if recovery's an issue at this point. 160x21 will be yours soon again, I know it!

[NickAus]

Yeah bro good work and keep the traing shots coming- good to see what people are doing!!

[borracho]

Holy ****, when did you get so many tats?! Are they new? I actually didn't think that was you in your avatar.

That's what I was wondering..haha. Def makes an awesome avatar and ain't nothing like the feeling of a new tat.

Hope you're ready for the inevitable DOMs tomorrow in your chest dude!! Always awesome.

[-JM-]

Benchin' wasnt too shabby K and you know it will be back to where it was soon.

Wouldnt the 531 suit? You can make it as basic as you want, eh?

[Keith]

but don't you think you can do that with 5/3/1? It's a very basic routine and you could make it as basic as you want

Wouldnt the 531 suit? You can make it as basic as you want, eh?

Pfffft, you think you sound smart by reading and copying what I say?

[Kiaran]

Coke: Hah, I just like doin my thing bro. Thanks for the props!

John O: Thanks bro. I don't mind paying my dues indeed. I know results are just over that hill and I know what awaits.

Keith: Lol, yeah...I got some new ink. I had a lot to say in the last 5 months. Still got a lot more to say. I found ink as an outlet to express myself and make mementos to myself of things I have learned that I don't ever want to forget. It's where I'm at I suppose. I love it and it quite a bit. The one in my avatar is well done. It's one of my old 45 lb plates cracked in two under the bar with 5pps on it. It says "Not Forgotten" under it. Not gonna get into it now but there's a lot behind that one. You're gonna kill me for what I'm doing as my routine now...lol!

Nick A: Thanks bro! You can count on it in here.

John: Thanks bro! No doubt, I love tats. Got about 6-7 more I want. Dude, the DOMS ****ing sucked today and yesterday. Gettin through it though. Gonna be time to open up a can in a couple weeks.

Flynn: Thanks bro, yeah I know I have to be patient. No problems there. 531 would suit for sure. But you know how the greedy iron-bug goes

[Kiaran]

Thursday, August 12th, 2010 - DE Deadlift (that's right)

TKEs
LightBand x 20
LightBand x 20

Band Hip Abductions
LightBand x 15
LightBand x 15

Speed Deadlift
45 x 2 (w)
135 x 1 (w)
135 x 1 (w)
225 x 1 (60% ?)
225 x 1 (60% ?)
225 x 1 (60% ?)
225 x 1 (60% ?)
225 x 1 (60% ?)
225 x 1 (60% ?)
225 x 1 (60% ?)

Speed 14" Box Squat
45+AvgBand x 2 (w)
135+AvgBand x 2 (45% ?)
135+AvgBand x 2 (45% ?)
135+AvgBand x 2 (45% ?)
135+AvgBand x 2 (45% ?)
135+AvgBand x 2 (45% ?)

Band Hip Pulls
Mini x 10
MnstMini x 10
MnstMini x 10

Band Bridge
AvgBand x 10
Avg+LtBand x 15
Avg+LtBand x 10 (feet on 11" box)

Ab Wheel
Knees x 10
Knees x 10

Ok, so I know I said I'd never do Westside again...but it's an abusive relationship, what can I say? It beats me down and then says "come on back baby, I won't do it again" and I say "ok, I love you." Seriously though, I do have a plan this time. Not gonna share it just yet but I wanna see how it works out. Pretty excited about this actually.

That said, this was where it's at. I had an awesome workout. Felt so good to get under the bar today and you know me and deadlifts, so that felt excellent. Speed was actually pretty good. I kept everything real light. Got to try out the new band pegs on the cage and all I can say is wow! Those things are easy as pie and work so much better than loaded up dumbbells as anchors. The bridges didn't do **** and I won't be wasting my time on that ever again. Trying to find something to replace my GHR since I don't have one anymore. Gonna have to be pull throughs I guess. Anyhow, DE Bench on Sunday.

Also, I'll be stopping by more journals on Saturday. I haven't had a ton of time this week so I apologize to you guys that give me support.

Video

Speed Deads w/ 225


Speed 14" Box Squats (left) & Band Hip Pulls w/ Monster Mini Band (right)

[john o]

Good luck with the new plan Kirian! Bar speed is a plus for sure..

[NickAus]

Speed looked good!

[borracho]

Yaaaay for WS! Nice to see you DLing...looks like you're right back at home with that bar in your palms.

[-JM-]

K's GHR..........RIP. I knew you'd miss that thing, bud.

Toight session. Right back in it. Bigtime! Westdide booyyyeeeeee!!

[StLRPh]

Good start to your journey with WS. And the vids/picture are making me a little jealous of the setup in your garage

[Coke]

Fine speed work guy, way to showcase your training visually here at WBB.

[Kiaran]

John O, Nick, John, Flynn, StL, Coke: Thanks fellas. Appreciate the comments and encouragement. Speed was junk on those squats but it will improve. Everything is actually already improving at light speed. People are gonna think I'm on something. Metabolism is already way up, gaining weight nicely, strength is coming up. I do miss my GHR...RIP for sure.

[Kiaran]

Sunday, August 15th, 2010 - DE Bench

H-Rolls
10s x 15
10s x 15

Shoulder Horn
5s x 20
5s x 20

Speed Bench
45+DM x 3 (w)
45+DM x 3 (w)
95+DM x 3
95+DM x 3
95+DM x 3
95+DM x 3
95+DM x 3

Ring Chins
BW x 10
+25 x 6
+45 x 6
BW x 10

Military Press
45 x 10 (w)
95 x 5
115 x 5
135 x 3

Skulls
20 x 20 (w)
40 x 15
60 x 10


Little bit short on time tonight so I hustled sets on this one. Would have liked to get another set or two of just about every movement in. But a great workout anyway. Glad to put plates up on Mils again. Speed was slow at first on bench but started coming up on the last two sets. Gonna just keep moving forward. Gained 2 lbs this week so that was good. Camera ran out of batteries so not many photos on this one.

[john o]

Love the positive strides Kirian. Very impressive ring chins.

[StLRPh]

Like the looks of this session. No fluff and got a lot done.

[borracho]

Wow..very nice OHPs considering you havent been lifting dude! And very nice chins as well! Looks like you retained quite a bit!

[NickAus]

Great OHP!!

The ring chins are HUGE.

[Coke]

Nice job throughout, made good time with that effort.

[Keith]

Haha, +1 for Westside. I can see myself going back to it once I come back from the gym itself and meeting Louie Simmons and the rest of the elite lifters, haha. I shouldn't, but I probably will. I, however, don't have a love/hate relationship, I have a love/love relationship with it. Westside is a difficult program to really get into training alone in your garage, though, from what I've learned. I'd really like to get a small group together and train together at my house using a Westside template but I've advertised for free and it's not going to happen. Their loss but mine, too. Whatever. Why don't you want to share your new plan? I want to know it! And I hate when my camera dies! Great work, though, dude. Glad to see you're back at it.


Just an idea about the GHR that I came up with. You definitely don't need a station to do them.

Video

[Kiaran]

John O: Thanks bro! I love chinups. Wanna get back to repping out +90 for sure.

StL: Definitely. Thanks bro! BTW, got a name I can call ya besides "StL"?

John: Thanks bro. The OHPs were hard as ****! I'd like to get back to repping 150 on that thing. Hopefully by October.

Nick: Thanks a lot bro! I love the ring chins.

Coke: Yeah I hate hustling my workouts but sometimes you gotta do whatever it takes. Thanks for the props, bro!

Keith: Yup, Westside owns. I love it...until I fall apart and get mad. I'll share my plan if all goes well. Just be about 8 weeks of testing is all. You're totally gonna go back to Westside. Training alone with it isn't the end of the world. If you got good catch pins and a smart brain, there's nothing to fear. Board presses are a challenge but there are articles on EFS about how to train WS alone. Pretty helpful actually. I'll have to fiddle around and find a way to get my GHRs in. Those things helped so much when I did them. I need a way to add resistance. Thanks bro, and have fun in Ohio!

[Kiaran]

Monday, August 16th, 2010 - ME Squat

TKEs
LB x20
LB x20

Hip Abduction
LB x15
LB x15

16" Box Squat
45 x 3 (w)
135 x 3 (w)
185 x 3 60%
225 x 3 73%
245 x 3 80%
275 x 3 90%
275 x 3 90%

BB Lunge
45x5 (w)
95 x 5
115 x 5
135 x 5

Pullthrough
MM x 10
MM x 8 (ass cramped up)
MM x 10
LB x 10

Band Ab Pulldown
AB x 20
AB x 25
SB x 20
SB x 15


Good session. Squats are coming up. The weight felt much better on my shoulders which means my core is strengthening up. I am estimating my percentages since I don't have a real max quite yet. Lunges went much better than last week. I could have hit 155 for a set of 5 but I don't want to over do it right now. My ass actually cramped up on the pull throughs. Rest tomorrow and then it's ME Bench Weds night. Probably take it up to two sets of 195x3. We'll see though. Hope you like the picture of me doing a pull through...lol

Video