Search found 1416 matches

by KenDowns
Mon Sep 05, 2016 11:28 am
Forum: Journal Discussions
Topic: Ken's Do or Die to 5 Plates
Replies: 2
Views: 14420

Re: Ken's Do or Die to 5 Plates

So the periodontist said my gums are "amazing" and I can start lifting earlier than 2 months. So yesterday I got started. And speaking of life events. * Last child went to college - empty next * Death in the family (not to make light, but you have to see some humor in these things) * Even the ex-wif...
by KenDowns
Tue Aug 09, 2016 10:44 am
Forum: Journal Discussions
Topic: Ken's Do or Die to 5 Plates
Replies: 2
Views: 14420

Re: Ken's Do or Die to 5 Plates

"All major life events are concluded (ha, I am tempting fate with that one)," aaaaaannnnnddddd.... Dental surgery. Extremely sensitive to blood pressure changes. I ask the periodontist, when can I lift weights? He asks, "well, do you lift heavy?" So I start describing max effort deadlifts, some peo...
by KenDowns
Sun Jul 10, 2016 4:43 pm
Forum: Online Journals
Topic: Ken's Do or Die to 5 Plates
Replies: 1
Views: 2443

Re: Ken's Do or Die to 5 Plates

Sun 10-July-2016 Do or Die Program, 5 plate deadlift or bust. OVERHEAD PRESS [ Welcome back, 10 weeks since last serious workout ] My Version of Super Sets I do a pull set after each push set, with about 2 minutes rest between sets, so the exercises below actually went like this: OHP - pulldown - OH...
by KenDowns
Sun Jul 10, 2016 4:28 pm
Forum: Journal Discussions
Topic: Ken's Do or Die to 5 Plates
Replies: 2
Views: 14420

Ken's Do or Die to 5 Plates

A few years ago I committed to a 5 plate deadlift, which seemed very do-able then. This was in 2012 or so, and I peaked at: Nov 2012: 455 Feb 2014: 465 Yeah, and I've only matched 465 once since then, and here it is half way through 2016. It is time to do or die. I'm planning my entire program aroun...
by KenDowns
Sun Jul 10, 2016 4:15 pm
Forum: Online Journals
Topic: Ken's Do or Die to 5 Plates
Replies: 1
Views: 2443

Ken's Do or Die to 5 Plates

Sat 9-July-2016 Do or Die Program, 5 plate deadlift or bust. DEADLIFT [ Welcome back, 10 weeks since last serious workout ] Deadlift 345: 4, 4, 4 Lesson: I'm losing tightness going down to the bar, which may be what is causing the habitual over-use of lower back. All technique work will be about how...
by KenDowns
Sun Mar 20, 2016 7:11 pm
Forum: General
Topic: Benching using Pullup Strategy
Replies: 13
Views: 6661

Re: Benching using Pullup Strategy

Hi Doc I really don't think this one was sleep or diet, those have been fairly constant.

It is humbling to get such a gain from a simple technique improvement, but also hopeful - perhaps there are more waiting?
by KenDowns
Wed Mar 09, 2016 8:09 pm
Forum: General
Topic: Benching using Pullup Strategy
Replies: 13
Views: 6661

Re: Benching using Pullup Strategy

So this is nuts. I do NOT think the strategy takes credit for this: My progress on this set/rep scheme over 3 workouts: 2/25/16 190: 6-5-5-5 5-5-5-5 2/28/16 195: 5-5-5-4 3-3-3-2 3/06/16 205: 4-5-5-4 4-4-3-3 wtf??? Then today I beat my 4 year plateau 1RM by 10# or almost 5% to hit 230 then 235 5 minu...
by KenDowns
Wed Mar 09, 2016 8:03 pm
Forum: General
Topic: Personal Best Log
Replies: 1146
Views: 514758

Re: Personal Best Log

Bench Press: 230, 5# improvement

Then 5 minutes later: 235, for a 10# improvement over a plateau that lasted 4 years.

I will have to add some details to this thread: http://exrx.net/forum/viewtopic.php?f=2&t=9940" onclick="window.open(this.href);return false;
by KenDowns
Fri Mar 04, 2016 11:37 am
Forum: Training Toys and Accessories
Topic: Best covering for weight bench?
Replies: 6
Views: 9727

Re: Best covering for weight bench?

I just used a plain old plank for years. Sometimes I'd drape a towel over it if I wasn't wearing a shirt.
by KenDowns
Fri Mar 04, 2016 11:19 am
Forum: ExRx lounge
Topic: Random crap
Replies: 3999
Views: 608227

Re: Random crap

Use your imagination Doc. I think that's what they are supposed to stimulate anyway.
by KenDowns
Fri Mar 04, 2016 9:37 am
Forum: General
Topic: Where is discussion these days?
Replies: 11
Views: 7728

Re: Where is discussion these days?

I think he changed his mind already :)
by KenDowns
Fri Mar 04, 2016 9:26 am
Forum: General
Topic: Benching using Pullup Strategy
Replies: 13
Views: 6661

Re: Benching using Pullup Strategy

Sounds like it comes down to heavy singles versus sets across. They do not exclude each other. The question would be, if sets across as described above creates a stimulus in 4-6 rep range (as I'm hoping it does but time will tell), heavy doubles and single will still have to be worked in. My instinc...
by KenDowns
Wed Mar 02, 2016 9:27 pm
Forum: General
Topic: Benching using Pullup Strategy
Replies: 13
Views: 6661

Re: Benching using Pullup Strategy

Phil, Thanks for the reply. I gave 5/3/1 my all and it did not work for me in terms of 1RM and corresponding competition totals, though I learned a lot about what you can really do by trying for those all out sets. But this is one of those things where your mileage my vary. If somebody is reading th...
by KenDowns
Tue Mar 01, 2016 1:55 pm
Forum: General
Topic: Repetition stagnation
Replies: 3
Views: 2868

Re: Repetition stagnation

Is this your first plateau in your year of lifting? If not, what did you do last time? Also, personally I up the weight when I get past 12 reps on pulldowns. Also: are you familiar with the advice to focus on strength first, then build size? In that school of thought, if size is your goal, you would...
by KenDowns
Mon Feb 29, 2016 10:59 pm
Forum: General
Topic: Benching using Pullup Strategy
Replies: 13
Views: 6661

Re: Benching using Pullup Strategy

Doc, my instinct is to vary the weight to put some variety to the stimulus. The two best things I did for my numbers were quit smoking and quit programming. The next workout will be whatever seems right that day. My instinct right now is to add five pounds and try for triples across by not getting g...