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 Post subject: Re: Ken's Journal
PostPosted: Wed Feb 13, 2013 4:17 pm 
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Location: New York, USA
Tuesday Feb 12 2013

Cycle progress is here: http://www.exrx.net/forum/viewtopic.php ... 105#p92620

Squat
195: 3
225: 3
255: 3
280: 3

300: 1

270: 10 singles, about 1 minute between


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 Post subject: Re: Ken's Journal
PostPosted: Wed Feb 20, 2013 12:42 pm 
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Tuesday Feb 19 2013

Cycle progress is here: viewtopic.php?f=15&t=8047&start=105#p92620

This is the 4th week of the progression I've been trying, with a good result for squat. Next week I'm travelling so I've got a forced deload falling naturally at the end of the cycle.

Squat
195: 3
225: 3
255: 3
285: 3 Rep PR
305: 1

Backoff
235: 1 STOPPED

The 235 felt so heavy I just did one and called it a day. With a Rep PR I was good to quit.

Bulgarians
Right leg only, 50#, two sets of 8


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 Post subject: Re: Ken's Journal
PostPosted: Tue Mar 05, 2013 9:21 pm 
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Tuesday Mar 5 2013

Cycle progress is here: viewtopic.php?f=15&t=8047&start=105#p92620

Squat
195: 3
225: 3
255: 3
285: 3
305: 1

Exact repeat of two weeks ago, since I'm returning from jet lag

Deadlift with Bands
135 / 5
185 / 4
225 / 2, 2, 2
275 / 2, 2

These were very hard to get locked out.

Farmers Walks
120 each hand

6 half laps, about 30 yards each

Jeremy noticed I look down when I do these and he corrected that, told me to gaze straight ahead, made a big difference.


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 Post subject: Re: Ken's Journal
PostPosted: Tue Mar 19, 2013 7:00 pm 
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Worst workout I ever seen.

Squatted 255 for 1 and was afraid I might not make it. Maybe it's been all of that travel, poor sleep, restaurant food and a max deadlift attempt on Saturday?


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 Post subject: Re: Ken's Journal
PostPosted: Sun Apr 14, 2013 1:00 pm 
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Did not know you could get this fried doing OHP.

Fingers shaking, can barely type. Legs were shaking pretty badly on the last two reps of the top set. Shoulders on fire for a couple of minutes afterward.

But it was worth it for two rep PR's in one day:

135x6 beating 135x5 6 weeks ago
140x4 beating 140x3 4 weeks ago

Caffeine is the devil. Well, in the morning its an angel, after noon it is the devil.


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 Post subject: Re: Ken's Journal
PostPosted: Thu May 09, 2013 8:45 pm 
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I don't really journal here anymore, but thought I'd record the bench program I'm trying.

Current 1RM: 225 2/21/13

It's been 3 months and I'm basically in the same place, so I'm trying this program.

Bench
200/3,3,3,3,3

Incline
Supposed to do 5x5

135/5 seemed way too easy, so:
155/3 (fail), somebody had to jump over and get the bar off me, so back down to:
135/5 still way too easy, so back up to
145/5
150/5,3

Computer programmers will recognize this as a binary search.

Close Grip Bench
supposed to be 5x5, but not knowing my weight we got this:

135/5
145/5,5
155/5,3

DB Bench (Flared Elbows)
45/5,5,5,5,5


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 Post subject: Re: Ken's Journal
PostPosted: Sat Nov 22, 2014 1:45 pm 
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Location: New York, USA
Westside, Cycle 1, Week 1, Day 1

Link to program: viewtopic.php?f=15&t=8047&start=105#p99888

Max Effort Lower body

Deadlift

Getting used to new stance, narrow sumo.

400: good
450: missed. Grabbed bar off center. Came off floor like feathers but I had to dump it cuz it was uneven.
450: missed. Tried, what the heck
440: missed. No chance, burned up on the two misses.

Accessories

Front Squat: 135, 3 sets of 8

Situps: 25,25

Farmers Walks for as long as possible, resting as needed. 150#/hand made 670 feet. Really I made 335 feet before saying, OMG I have to carry these home.


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 Post subject: Re: Ken's Journal
PostPosted: Mon Nov 24, 2014 9:59 am 
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Location: New York, USA
Westside, Cycle 1, Week 1, Day 2

Max Effort Upper Body

Bench Max Effort
185: good
205: good
215: missed

Bench
185: 3
175: 4, 4, 4, 5, 4, 3

Press
115: 4, 4, 4
105: 4, 4

Barbell Row
180: 5, 5, 5, 5, 5

Pullups
Bodyweight: 9

These weren't in the plan but I felt like the tank was bottomless so just did a set on my way out.


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 Post subject: Re: Ken's Journal
PostPosted: Wed Nov 26, 2014 12:11 pm 
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Location: New York, USA
Westside Cycle 1, Week 1, Day 3

Deadlift Speed - Narrow Sumo
225 x 8 x 2

Stiff Leg Deadlift
225 x 4 x 6

Front Squats
155: 6, 6, 6, 5

Farmers Walks
160/hand: 10 feet.

Ha! Made it a few steps out of the garage and realized, this ain't happening today.

Tried to walk them back and couldn't, had a lot of trouble even hauling them in one at a time. Guess I smoked my legs today.


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