ExRx.net

Exercise Prescription on the Net
It is currently Sat Apr 19, 2014 9:51 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 156 posts ]  Go to page Previous  1, 2, 3, 4, 5, 6 ... 11  Next
Author Message
 Post subject: Re: Ken's Journal
PostPosted: Tue Aug 23, 2011 9:45 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Tuesday, Aug 23, 2011

Cycle 1, Wave 1, Day 2, 5/5/5+, Deadlift, Press, Chins

All weight in pounds

Morning weight: 169

Workout time: 65 minutes

Deadlift, 1RM=300
-- Warmups --
135 x 5, 165 x 5
-- Sets --
195 x 5, 220 x 5, 255 x 8

My new chant as I pull up: Tight back, pull back, blast off, lock out/chest up

Chant on way down: no sagging shoulders! (repeat)

Really focusing on power production, blasting off the floor.

Press, 1RM = 140
Warmups: 45 x 5, 70 x 5
Sets: 90 x 5, 105 x 5, 120 x 5

These were a killer, my press suffered badly from vacation.

Deadlift Again
135 x 4 x 10

Press Again
65 - 10
75 x 2 x 10
75 x 6

Should not have gone to 75, should have stuck with 65


Chin-ups
Two walmart resistance tubes, about 35# of assist at bottom

10, 10, 7

Really want to get my pulley built and do these with the 5/3/1 scheme, will likely do that tomorrow.

Was supposed to be 3x10 *sigh*


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Thu Aug 25, 2011 8:32 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Thursday, Aug 25, 2011

Cycle 1, Wave 2 of 3 (deload), Day 1 of 2: Squats, Bench, Row

All weight in pounds

Morning weight: 170

Squats, 1RM=250
-- Warmups --
45 x 5, 75 x 5
-- Sets --
100 x 5, 125 x 5, 150 x 10

77 x 5 x 10

Bench, 1RM = 210
-- Warmups --
45 x 5, 65 x 5
-- Sets --
85 x 5, 105 x 5, 125 x 5

70 x 5 x 10

Rows, 1RM = 140
-- Warmups --
-- Sets --
55 x 5, 75 x 5, 85 x 5

45 x 5 x 10


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Tue Aug 30, 2011 5:00 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Sunday, Aug 28, 2011 (Hurricane Irene Day)

Cycle 1, Wave 2 (deload), Day 2, Deadlift, Press, Chins

All weight in pounds

Deadlift, 1RM=300
-- Warmups --
None
-- Sets --
120 - 5
150 - 5
180 - 5

95 (~30%) x 5 x 10

Press, 1RM = 140
-- Warmups --
None
-- Sets --
55 - 5
70 - 5
85 - 5

Funny thing, I always get a burn on press, but only on press

50 (~33%) x 5 x 10

Chin-ups, 1RM = 230
Attempting to use my new "teeter-totter" to provide constant assistance.

Numbers reflect bodyweight less resistance, and are 40,50,60% of 1RM of 230

125 - 10
110 - 10

Gave up. Was slowing down and had not gotten much sleep. Was glad it was a deload day.

Outdoors Workout

Chainsaw walks - 2 x 100 ft per hand
Chain pulls - 6 reps
Limb Cuts - 25 reps (appx)
Log Cuts - 25 reps (appx)
Lumberjack walks (with 20lb log) - 25 reps (appx)
Log Stacking - 25 reps (appx)

Wood heats you three times: when you cut it, when you chop it, and when you burn it.


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Tue Aug 30, 2011 5:11 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Tuesday, Aug 30, 2011

Cycle 1, Wave 3 of 3 (5/3/1+), Day 1 of 2: Squats, Bench, Row

All weight in pounds

Workout length: 80 minutes

Squats, 1RM=250
-- Warmups --
_45 - 5
_95 - 5
145 - 4
-- Sets --
190 - 5
215 - 3
240 - 2

There was no way I was going to do only 1 rep, even if I had to risk blood squirting out of my ears. I made the two and figured I had 1/3 left in the tank and time to stop.

125 (50%) - 5 x 10

Ouch ouch ouch ouch. I realized why the posers love the bench and stay away from squats. On bench you either make the rep or fail, you can grunt, groan, scream and put in all the dramatics you want - but its all for the onlookers. But on squat, the better you get at it, the more it hurts!

Bench, 1RM = 210
-- Warmups --
_45 - 5
_85 - 5
125 - 5
-- Sets --
157.5 - 5
177.5 - 3
200.0 - FAIL!!

A crushing blow. I'm strongly inclined to blame this on vacation, but deadlift and row did not suffer from vacation, and squat was bad coming back but has already improved. Maybe I should not be doing bench after punishing myself on squat? Maybe put rows in first to cool down a bit?

85 x 5 x 10

Rows, 1RM = 140
-- Warmups --
45 - 5
75 - 5
-- Sets --
105.9 - 5
120.0 - 3
132.5 - 3!! New 3 Rep PR

70 x 5 x 10


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Thu Sep 01, 2011 7:59 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Thursday, Sept 1, 2011

Cycle 1, Wave 3 (5/3/1+), Day 2, Deadlift, Press, Chins

All weight in pounds

Morning weight: 171

Workout time: 50 minutes

Deadlift, 1RM=300
-- Warmups --
135 - 5
179 - 5
-- Sets --
223 - 5
255 - 3
285 - 5

Training partner agreed I was looking wiped out at the end of rep 5, he says I kept form but slowed way down.

CYCLE RESULT: Increase by 10

Press, 1RM = 140
-- Warmups --
45 - 5
75 - 5
-- Sets --
105 - 5
120 - 3
132.5 - 2

CYCLE RESULT: I could keep the same weight, but think I'll deload by 10 to get more volume and hopefully get past this point.

Chin-ups
174 (bw + 4): 5
194 (bw + 24): 3
218 (bw + 48): 1

CYCLE RESULT: Will deload by 20 to get more volume and try to get past this point. But I'm also considering taking chins "off budget", doing them in a separate workout, maybe one of those deals where you start with 1, then next day do 2, and so forth for a month.


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Sat Sep 03, 2011 5:29 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Saturday, Sept 3, 2011

Cycle 1, Wave 1 (5/5/5+), Day 1, Press

All weight in pounds

Workout time: 52 minutes

First day on Wendler's 5/3/1

Press
Training 1RM = 130 (down 10 from previous cycle)

-- Warmups --
45 - 5
65 - 5
-- Sets --
_85.0 - 5
_97.5 - 5
110.0 - 7

-- Volume --
65 x 5 x 10

Hard time locking out last reps on 4th set. Refocused on maintaining explosiveness all the way through, worked great for 1-8 of set 5, last two I was smoked near the top but locked them both out.

Chin-ups
body weight, neutral grip
30 reps by any means necessary

5, 5, 5, 5, 4, 4, 2

Lateral Raises
Have not done these in a very long time.

9# - 10, 10, 9, 9, 9


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Mon Sep 05, 2011 3:30 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Sunday, Sept 4, 2011

Cycle 1, Wave 1 (5/5/5+), Day 2, Deadlift

All weight in pounds

Workout time: 45 minutes

Deadlift
Training 1RM = 310 (up 10 from previous cycle)

-- Warmups --
130 - 5
-- Sets --
205 - 5
235 - 5
265 - 7

-- Volume --
157 x 5 x 10

Had deficit deadlifts written in the program, but after an all-out set and the 5x10 I was finished with deadlifts.

Barbell Curls
56 - 10, 10, 9, 6

Wendler says do lots of volume on accessories but I wonder, this is about what I could do 9 months ago (last time I did curls), perhaps I should do smaller sets to build up some strength.


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Tue Sep 06, 2011 6:22 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Tuesday, Sept 6, 2011

Cycle 1, Wave 1 (5/5/5+), Day 3, Bench

All weight in pounds

Workout time: 45 minutes

Bench
Training 1RM = 190 (down 20 from previous cycle)

-- Warmups --
45 - 5
85 - 5
-- Sets --
122.5 - 5
142.5 - 5
162.5 - 8

Pin Bench Press
Like a board press, but using the pins

142.5 - 5, 5, 9

I'm pretty certain that the pin bench presses I did some weeks back were responsible for my "instant" 5 pound increase in bench 1RM. After vacation my bench crashed, so instead of doing volume I'm putting these pin bench presses back in.

Rows
Training 1RM = 142.5 (up 2.5 from previous cycle)

-- Warmups --
45 - 5
70 - 5
-- Sets --
_92.5 - 5
107.5 - 5
120.0 - 7


Rear Delt Rows
First time ever trying this exercise. Gabe spotted me and kept saying that my elbows were drifting backward, so I decided to try something else...

Rear Delt Flyes
5.5 x 5 x 10

Also first time ever trying this. The 5.5 pounds was very light (pink dumbbell territory) so will add 1.25 next time.


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Thu Sep 08, 2011 8:35 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Thursday, Sept 8, 2011

Cycle 1, Wave 1 (5/5/5+), Day 4, Squat

All weight in pounds

Morning weight: 170. Weight still holding rock steady. If my numbers go up and my weight stays the same I'm happy, maybe my pot belly will recede.

Workout time: 60 minutes

Training Partners
My training partner Matt has been more miss than hit lately. I had a feeling after I matched his bench PR he would fade out. I haven't given up on him completely, but I don't wait for him anymore before I start.

However I have a new training partner, my 14-year-old son said he wanted to start lifting. Started him on Stronglifts, today we did Squats, Press, and Deads.

My 12-year-old daughter wants to be able to do one chin-up for the school fitness test. I've had her doing some negatives, but so far she can't break from the dead hang. We'll keep going.

Squats
Training 1RM = 230 (down 20 from previous cycle)

-- Warmups --
_45 - 5
_95 - 5
-- Sets --
150 - 5
175 - 5
195 - 7

-- Volume --
115 (50%) x 5 x 10

The squats volume work is sheer living hell. A committee has formed in my head, the "Committee Committed to Convincing Ken to Stop Doing 5x10 Squats."

Hip Thrusts

Have never done these before, so it was about trying to find a working weight:

bodyweight - 5
_45 - 5
_95 - 5
115 - 5

Will likely do 135 next week for 3 x 5.


Planks
3 x 60 seconds

I have this wishful-thinking/theory that I have "lazy abs", like having lazy glutes. Some planks on squat days seem to be a good idea to build the core and test my wishful-thinking/theory.


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Sat Sep 10, 2011 2:59 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Saturday, Sept 10, 2011

Cycle 1, Wave 2 (3/3/3+), Day 1, Press

All weight in pounds

Morning weight: 171

Workout time: 45 minutes

Press
Training 1RM = 130 (down 10 from previous cycle)

-- Warmups --
45.0 - 5
67.5 - 5
-- Sets --
_90.0 - 3
105.0 - 3
117.5 - 4

Terrible. Felt a "scrunch" in my mid-upper back on rep 3 -- nothing fatal, don't know what it was. Think it may have been from holding the chainsaw this morning, which puts an odd asymmetric load on your back.

Also very upset that I could only get 4 reps. Thinking that once/week is not enough to prevent detraining at my stage. Considering adding these in place of an accessory on Day 3 to prevent detraining, something like 4x6 @ 60%

-- Volume --
65 x 5 x 10

The "scrunch" on the all-out set did not restrict any further lifts. Felt it when unracking only.

Chin-ups
body weight, neutral grip
30 reps by any means necessary

6, 6, 5, 5, 4, 3, 1

How I score myself on this:

1) Drop the last set if it is just a cleanup to finish to 30
2) Take the average reps/set.

Last week: 4.67
This week: 4.83 minor improvement

Next week I really want to be down to 6 sets.

Lateral Raises
Only my second time doing these

9# - 10, 10, 10, 9, 9

One rep improvement over last week.


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Sun Sep 11, 2011 2:33 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Sunday, Sept 11, 2011

Cycle 1, Wave 2 (3/3/3+), Day 2, Deadlift

All weight in pounds

Notes

Had 4 people in the basement gym today. Besides Matt had my son and daughter. Gabe has started Stronglifts and my daughter wants to work up to being able to do at least one chin-up. Used the assisted chin device I rigged up and it worked well.

Squat
As accessory, to "stay warm" on the exercise since on 5/3/1 it only gets hit once/week.

140 (60%) x 3 x 8

Barbell Curls
45 x 5 x 10

Last week I tried 57 and could not get close to 5x10, this week it seemed too easy. Will try adding 2.5# next week.

Deadlift
Training 1RM = 310 (up 10 from previous cycle)

-- Warmups --
135 - 5
180 - 5
-- Sets --
213 - 3
250 - 3
280 - 7 * Awesome, felt like a million bucks.

I felt like I had another one, but Matt said I was rounding a bit, so I stopped at 7.


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Tue Sep 13, 2011 5:54 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Tuesday, Sept 13, 2011

Cycle 1, Wave 2 (3/3/3+), Day 3, Bench

All weight in pounds

Workout time: 45 minutes

Rows
Training 1RM = 142.5 (up 2.5 from previous cycle)

-- Warmups --
45 - 5
75 - 5
-- Sets --
_99 - 3
115 - 3
127 - 6

Matt was here so I did rows first while he did squats

Bench
Training 1RM = 190 (down 20 from previous cycle)

-- Warmups --
45 - 5
90 - 5
-- Sets --
133 - 3
153 - 3
170 - 5
170 - 3 * Just wanted to see what a second set would feel like

Press
As accessory, 3x8 @ 60% or 77

10, 10, 10, 5

Ken: "I don't think I can make this 5x10"

Matt: "Didn't you say you were doing 3x8?"

Ken: "oh"

Narrow Grip Pushups
Had some energy left, so decided to hit it one more time

Bodyweight: 10, 10, 10


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Thu Sep 15, 2011 6:25 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Thursday, Sept 15, 2011

Cycle 1, Wave 2 (3/3/3+), Day 4, Squat

All weight in pounds

Notes
Crowded basement gym today, Matt was here and Gabe learned to keep his back straight and deadlift 75# for 5 reps.

Squats
Training 1RM = 230 (down 20 from previous cycle)

-- Warmups --
_45 - 5
_85 - 5
125 - 5
-- Sets --
160 - 3
185 - 3
205 - 6

Planks
60s, 60s, 60s, 75s

Hip Thrusts
-- Warmups --
88: 5
-- Sets --
121 x 3 x 8

Only second time trying these, added some over last week. Can easily add more next week, we'll see where this goes...


Squats (Volume)
115 x 5 x 10

Three people trying to use the power cage, so left these till the end.

Last week this was sheer living hell, and today it was just getting in the reps.


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Sat Sep 17, 2011 12:47 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Saturday, Sept 17, 2011

Cycle 1, Wave 3 (5/3/1+), Day 1, Press

All weight in pounds

Workout time: 50 minutes

Press
Training 1RM = 130 (down 10 from previous cycle)

-- Warmups --
45 - 5
73 - 5
-- Sets --
_97.5 - 5
110.0 - 3
122.5 - 4 * Rep PR

Did some reading and realized I'm not focusing enough on a tight core, so my shoulders are pushing against rubber. Tightened up and these felt good.

Slightly more optimistic than last week.

-- Volume --
Skipped this week, because I was curious and decided to do:

Bench
Training 1RM = 190 (down 10 from previous cycle)

-- Warmups --
45 - 5
95 - 5
-- Sets --
142.5 - 5
162.5 - 3
180.0 - 3

Was really curious if I could do an all-out 1+ set on bench after an all-out set on Press, with nobody to give me a handoff.

Chin-ups
body weight, neutral grip
30 reps by any means necessary

5, 5, 5, 5, 5, 5

Followed Doc's advice to try to get 5 all across before adding a 6th rep. This was the first time I've been able to get thirty in sets of 5.

Then, since my tri's and front delts didn't really get a workout today (ha ha) wanted to see what would happen if I tried:


Triceps Pushups
10, 10, 15

I'm enjoying trying different assistance exercises in this first cycle.


Top
 Profile  
 
 Post subject: Re: Ken's Journal
PostPosted: Sun Sep 18, 2011 2:10 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1347
Location: New York, USA
Sunday, Sept 18, 2011

Cycle 1, Wave 3 (5/3/1+), Day 2, Deadlift

All weight in pounds

Workout time: 40 minutes

Notes

Tried to fit in the workout after 1st Church Service and before the goodbye party for the interim pastor. So was working out alone which made things faster, but still had some food in my belly. Once I got going that did not seem to matter.

Deadlift
Training 1RM = 310 (up 10 from previous cycle)

-- Warmups --
135 - 5
185 - 5
-- Sets --
235 - 5
265 - 3
295 - 6 * Rep PR (Well really a baseline, I've never done 6 reps on a deadlift)

On rep 5 I knew my form was slipping, but I've been experimenting with re-committing mentally to form during a set. Took a couple of breaths, reset my back and did #6 ok. But also knew I could not do another one and keep form, it was a huge effort to keep my back from rounding.

Barbell Curls
47.5 x 5 x 10

This is up 2.5# from last week, last few reps on sets 4 and 5 were definitely tough. Will keep this weight once or twice more and see where it goes. If I can't progress I may drop weight and do lower reps to build strength, then try again for volume.

Squat
Preview of upcoming 5/3/1+ squat day this Thursday:

-- Warmups --
_45 - 5
135 - 5
-- Sets --
175 - 5
195 - 3
220 - 5 * Rep PR. Previous 210

Really wanted to know if I could do all-out on two lifts two days in a row. Yesterday did Press and Bench, today did Dead and Squat. I'll put some notes on this in the journal discussion.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 156 posts ]  Go to page Previous  1, 2, 3, 4, 5, 6 ... 11  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group