Search found 1416 matches

by KenDowns
Sun Dec 28, 2014 12:44 pm
Forum: General
Topic: Tweaked Lower Back
Replies: 5
Views: 5014

Tweaked Lower Back

So I did something to my lower back and I don't know what. Yesterday I was warming up for a max effort squat, expecting to hit maybe 305#. Warm up sequence was empty bar, 135, and 185 with no trouble, like I've done hundreds of times. With 225, on the first rep, half-way up I felt a spasm (or someth...
by KenDowns
Sun Dec 28, 2014 12:20 pm
Forum: General
Topic: Personal Best Log
Replies: 1148
Views: 580488

Re: Personal Best Log

Matt Z wrote:Barbell Back Squat = 470 lbs for 1 rep (12/22/14)
Nice!
by KenDowns
Mon Dec 15, 2014 1:57 pm
Forum: General
Topic: Benching with and without spotter
Replies: 2
Views: 3127

Benching with and without spotter

I'm not even sure what I'm trying to ask here, but it might be, does it make any sense that I seem to be able to lift more on a max effort bench without a spotter? So my bench has bounced around from 210-220# ever since i topped out there almost 4 years ago. I once made 225 and have never again come...
by KenDowns
Sat Dec 13, 2014 12:41 pm
Forum: General
Topic: Rebuild Squats?
Replies: 5
Views: 5065

Re: Rebuild Squats?

Almost forgot about the bands. Was focusing on "both legs" to avoid loading up the right. After a max effort of 295#, lowered to 225 for some 5x5 and found I could not do them. Lowered to 185# and in the middle of the second set I remembered the bands and realized I was not thinking "knees out." So ...
by KenDowns
Wed Dec 10, 2014 7:51 pm
Forum: General
Topic: Rebuild Squats?
Replies: 5
Views: 5065

Re: Rebuild Squats?

Phil, I have never tried that. I don't have real bands but I think I can rig something up with the tubes I have. Next squat day is Saturday, I will let you know.
by KenDowns
Mon Dec 08, 2014 4:56 pm
Forum: General
Topic: Rebuild Squats?
Replies: 5
Views: 5065

Re: Rebuild Squats?

Phil, Thanks, yes, I've read a bunch of Contreras's stuff. That's where I ended up with hip thrusts, especially his strong point that you must start with body weight, just like any other move. I think I may just take the starting strength approach next squat day (Saturday) and load up for as long as...
by KenDowns
Sun Dec 07, 2014 12:39 pm
Forum: Online Journals
Topic: Ken's Journal
Replies: 161
Views: 101295

Re: Ken's Journal

Sun 12/7/14, Westside Week 1 Day 2 Press This would be max effort day but I think getting in the volume of solid reps at challenging weights is more important. 130: 5, 5, 5, 3, 1 120: 4, 4 Bench 175: 5, 5, 5, 6 Pullups Trying to get more strict, keeping my feet down and starting from dead hang body...
by KenDowns
Sat Dec 06, 2014 7:22 pm
Forum: Online Journals
Topic: Ken's Journal
Replies: 161
Views: 101295

Re: Ken's Journal

Westside Template, Week 1, Day 1 Deadlift Max Effort 400 430 450 Very satisfying. Glutes Supersets Purpose here was to establish and maintain mind-muscle connection to glutes Hip Thrusts and Bridges were bodyweight. Sumo deads were done very slowly, complete control up and down. Result is sore butt...
by KenDowns
Sat Dec 06, 2014 2:51 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 4000
Views: 749238

Re: Random crap

The g/f just ordered me a Buddy Capps Texas Power Bar for Christmas. Even with the spoiler I'm pretty happy :cheers:

Now I'm thinking to build myself a platform and get a pair of bumper plates. With shipping they look to be 150 minimum for a pair of 45's.
by KenDowns
Sat Dec 06, 2014 2:48 pm
Forum: General
Topic: Rebuild Squats?
Replies: 5
Views: 5065

Rebuild Squats?

Short Version The short version of my question is, if I believe I have "lazy glutes" and that I am compensating on squats, what is the best way to rebuild form so they are involved? I'm considering laying off them entirely for a month, or going back all the way to body weight, empty bar and so fort...
by KenDowns
Sat Dec 06, 2014 11:56 am
Forum: ExRx lounge
Topic: Random crap
Replies: 4000
Views: 749238

Re: Random crap

It looks like the only thing that might suck about the new Terminator movie is its name. If it is a good one that will make 3/5.
by KenDowns
Mon Dec 01, 2014 3:46 pm
Forum: General
Topic: Roman Chair, GH Raises vs. Russian Curls
Replies: 3
Views: 4852

Re: Roman Chair, GH Raises vs. Russian Curls

Regarding the razor curl with ab wheel, if I cannot come anywhere close to even one Russian curl, will I be able to do them?
by KenDowns
Sat Nov 29, 2014 3:59 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 4000
Views: 749238

Re: Random crap

First time for everything.

Just dumped the bar over my head on a missed heavy single squat attempt.
by KenDowns
Wed Nov 26, 2014 3:03 pm
Forum: General
Topic: Long Rambling Screed About 5/3/1
Replies: 4
Views: 4295

Re: Long Rambling Screed About 5/3/1

Yes this helps. Particularly: So what i'm proposing is that 5-3-1 one probably built the squat and deadlift strength, and the more westside approach taught you how to efficiently display it. Or the westside approach taught you how to "realise" the strength built previously. In a way, you've done the...
by KenDowns
Wed Nov 26, 2014 12:11 pm
Forum: Online Journals
Topic: Ken's Journal
Replies: 161
Views: 101295

Re: Ken's Journal

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 o...