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Ken's Journal
http://exrx.net/forum/viewtopic.php?f=3&t=8042
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Author:  KenDowns [ Tue Nov 27, 2012 6:53 pm ]
Post subject:  Re: Ken's Journal

Tuesday Nov 27, 2012

Squat
45 - 5, 5
135 - 4
185 - 3
225 - 2
------
280 - 5 * Rep PR, beats 265 from last week, but I haven't done sets of 5 in months
295 - 2 * Gravy set. All warmed up and didn't want to stop

Became ravenously hungry after that set of 5.

Leg Press
400: 10, 10, 10

Author:  KenDowns [ Sat Dec 01, 2012 12:09 pm ]
Post subject:  Re: Ken's Journal

Saturday Dec 1, 2012

Deadlift
Triples
135
225
315
405

Leg Press
420: 10, 10, 10

Farmers Walks
120/bar, 240 total

30 yards x 6, 90-120 seconds rest between

Low Row
On the Hammer Strength Isolateral Low Row machine, might become my new favorite

45/side, 90 total: 15, 15, 15

This was not on the schedule today, but I decided to try it out. Will likely swap this in for barbell rows for awhile.

Author:  KenDowns [ Tue Dec 04, 2012 8:45 pm ]
Post subject:  Re: Ken's Journal

Tuesday Dec 4, 2012

Squat
290: 4 * Rep PR (holy cow, haven't done 4's in a while, last 4RM was 245 exactly 8 months ago)
275: 3

Leg Press
230: 10, 10, 10

Moved seat way back, suspecting Leg Press is the culprit in my unprecedented lower back pain these past 3 days. That has actually never happened to me ever. Also pulled down on the handles with all my might and worried about keeping back as straight as a deadlift.

With the seat farther back, 230 today was much easier than 200 last week with seat moved farther up.

Farmers Walks
120/240: 30yards x 4

Hammer Strength Iso Low Row
70/140: 12, 12, 12

With the fixed path of the machine, these hit my brachoradialis at the top, which db rows never did.

Author:  KenDowns [ Sat Dec 08, 2012 6:12 pm ]
Post subject:  Re: Ken's Journal

Sat Dec 8, 2012

Trainer recommended going to deadlift every other week, since I can basically pull enough now to kill myself, if you know what I mean.

Squat
Form practice, want to get in more perfect reps

Sets of 4:
50
100
140
190, 190
240

Deadlift
Last day of cycle, did this anyway, even though next cycle I'll go to every other week

135: 4
225: 3
315: 2
365: 1 (wow, really tough, could it have been the squats ha ha?)
425: 0
425: 0
405: 1 (couldn't stand to leave it at 365, so dropped weight to get one more rep)

Prowler, Backward
+140# of plates, 30yards x 6

Iso Low Row
Low weight finisher for the day

45/90: 10, 10, 10

Author:  KenDowns [ Sun Dec 16, 2012 3:47 pm ]
Post subject:  Re: Ken's Journal

Sunday Dec 16 2012

Cycle 2, Week 2, Day 1 (Since Nov 11, 2012)

Press
127 x 6: Rep PR, beats 122.5 x 6 from one year ago
107: 8
107: 9

Incline Press
105: 10
110: 10
115: 10
125: 8 +1 really sloppy one getting it back into the rack

Author:  KenDowns [ Thu Dec 20, 2012 8:23 pm ]
Post subject:  Re: Ken's Journal

Thursday Dec 20, 2012

Bench Press
195: 5 * Rep PR. Been looking for this one for some months.
165: 7

Incline Press
105: 10
115: 10 Seemed really tough
115: 10 Easier than 2nd? go figure

Hammer Strength Iso High Row
70/140: 10, 15, 15

Overhead Shrug
95: 15, 15

Author:  KenDowns [ Sat Dec 22, 2012 12:15 pm ]
Post subject:  Re: Ken's Journal

Saturday Dec 22, 2012

Cycle 2 (post comp), Week 2, Day 4

Deadlift
385: 3
315: 5

Box Squat
Low box, below parallel, safety bar

155: 5
185: 5, 5

Hammer Iso Pulldown
60/120: 15, 15, 10

You can tell exactly when your lats gave out because about 3 reps later your bi's and tri's start burning.

Sled Backward
5 plates (simple sled, not prowler)

Out to street and back
Three times around the hickory stump
Out to the back 40 (left it there and got a new sled)
Over to the cell tower, up the cell tower
One of these days, I swear, bang! straight to the moon!

--> With a shout out to Jungledoc

Author:  KenDowns [ Tue Jan 01, 2013 2:49 pm ]
Post subject:  Re: Ken's Journal

Big changes: 3 days/week, no back squats for 2 weeks

First day back in gym after being sick for my entire vacation. (boo hoo). Wasn't pretty

Bench
205: 1 was hoping for a triple, not happening today!
185: 5 much better, felt like there was hope

Incline
100: 10, 10, 10

Farmers Walks
120/240, 4 x 30 yd

Hammer Iso High Row
90/side: 10, 10, 10

Author:  KenDowns [ Sat Jan 19, 2013 7:42 pm ]
Post subject:  Re: Ken's Journal

Practice comp at the gym.

I was pretty much resigned to coming in dead last, not one single other male lifter was going to combine lower than me, but its funny how the deadlift changes things. It was casual so we didn't keep much track, but the deadlift evened us out pretty well.

One of the two guys in my general range went for broke on his 3rd squat.

Squat: 285, 300, 325 (went for a PR by 5#, missed in a big way)
Bench: 205, 215, 215
Deadlift: 385, 415, 435

Missed the 2nd bench for the strangest reason. I had drifted forward and was grinding it, but had it, when the spotter reached forward to soon. Just seeing his hands caused me to lose concentration and I missed the lift. That's never happened to me before, guess there's a first time for everything.

Author:  KenDowns [ Sat Feb 02, 2013 3:24 pm ]
Post subject:  Re: Ken's Journal

Saturday Feb 2 2013

Trainer wants to refocus on the foundation, going for lighter reps and absolute perfect form to re-learn and emphasize various cues, especially pulling back with lats and keeping back neutral (no rounding).

2" Deficit Deadlift
315: 3
325: 3, 3, 3

Sumo Deadlift
225: 4, 4, 4, 4

Never really did these before at all, so this was all "first date" kind of stuff.

One of the other trainers commented I looked very efficient on these.

Singles
315: 10 singles, 1 minute rest

315 is about 70%

Author:  KenDowns [ Sun Feb 03, 2013 5:08 pm ]
Post subject:  Re: Ken's Journal

Sunday Feb 3 2013

Best Press Day of my life

Press
Press Progress is here: viewtopic.php?f=15&t=8047&start=105#p92620
115: 4
120: 4
125: 4
130: 4

130: 10 singles, about 1 minute rest

One Arm Triceps Pulldown
Trying to bring up my weak right triceps

All sets with 25# on the pulley

Right: 10
Right-Left-Right: 10-10-4
Right-Left-Right: 10-10-3

Reverse Flys
5# band: 20, 20, 20

Shoulder Rehab and Maintenance
Overhead shrugs, 65#, 20 reps with pause at top

Author:  KenDowns [ Tue Feb 05, 2013 7:54 pm ]
Post subject:  Re: Ken's Journal

Tuesday Feb 5 2013

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

Squat
195: 3
225: 3
255: 3
275: 3

295: 1

255: 10 singles, about 1 minute between

Author:  KenDowns [ Thu Feb 07, 2013 9:12 pm ]
Post subject:  Re: Ken's Journal

Tuesday Feb 7 2013

Bench
185/1, 1, 1
205/1
225/0

195/ 10 singles

Going to try for 225 every week until i get it.

Author:  KenDowns [ Sat Feb 09, 2013 7:10 pm ]
Post subject:  Re: Ken's Journal

Sat Feb 9, 2013

Nemo
Normally Saturday is a morning workout but that was not happening today, all of LI was shut down and I could not get to the gym, and probably nobody would have been there if I could. Today's workout was at home much later in the day.

This would be a session with my trainer, so in lieu of that I did last week's workout with increased weights

Deadlift
2" Deficit 335/3,3,3,3

Sumo wide and super deep (parallel) 235/4,4,4,4

Conventional 330/10 singles

Author:  KenDowns [ Sun Feb 10, 2013 2:54 pm ]
Post subject:  Re: Ken's Journal

Sunday Feb 10 2013

Progress is here: viewtopic.php?f=15&t=8047&p=92620#p92620

One day after historic blizzard of '13, 29 inches but who's counting?

Press
117: 4
122: 4
127: 4
132: 4 Rep PR, beats 130 for 4

135: singles x 10

Front and Side Raise
With 15 lb db's, front raises, then side raises

15/10, 15/10, 15/10

Overhead Squat
Started to realize this was one of those days where you don't seem to run out of energy, so just started doing lots of oddball stuff

65: 8, approaching the elusive 65 for 10

Triceps Pulldown
Right arm, then left, then back to right. Trying to get right side stronger.

With 25#: 10/10/7, 10/10/5, 5 (just one last set on right)

Lying hip flexion
Like I said, energy is holding up so I'm just kind of making it up as I go by this point

25#: 15, 15

Bob Scott's Lat Pre-Exhaust(tm)
25#, right side only, 20 reps

55#, both arms, underhand, 20 reps

Finally felt tired out, stopped for the day.

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