Search found 1416 matches

by KenDowns
Wed Nov 26, 2014 9:56 am
Forum: General
Topic: Roman Chair, GH Raises vs. Russian Curls
Replies: 3
Views: 4597

Roman Chair, GH Raises vs. Russian Curls

Back before my wonderful gym closed I would do Glute-Ham raises on their Roman chair, which was similar to this one in design, particularly the rounded front pad and the back plate for your feet. http://i00.i.aliimg.com/photo/v1/1681403438/Roman_Chair.jpg_250x250.jpg While using this I was able to d...
by KenDowns
Tue Nov 25, 2014 10:28 pm
Forum: General
Topic: Long Rambling Screed About 5/3/1
Replies: 4
Views: 4016

Re: Long Rambling Screed About 5/3/1

Off the top of my head, at least 25, often 6 in a row.

One major gap was this past summer when I was out for 4 months. Another was late 2012 when my trainer wrote me a peaking program for 8 weeks before a competition.
by KenDowns
Mon Nov 24, 2014 9:08 pm
Forum: General
Topic: Long Rambling Screed About 5/3/1
Replies: 4
Views: 4016

Long Rambling Screed About 5/3/1

OK, I'm not really going to "hate on" 5/3/1 (as the kids say these days), but after three years with it I can honestly say it never did anything for me. So maybe we just aren't right for each other, or maybe I did it too soon. The short version is that every gain I made was when I was not doing 5/3/...
by KenDowns
Mon Nov 24, 2014 12:04 pm
Forum: Diet & Nutrition
Topic: Daily Diet Plan
Replies: 6
Views: 8031

Re: Daily Diet Plan

As a skinny guy trying to gain weight, my goals are a bit different, but nutrition is fairly constant. Try this. I used this to lose about 1 pound every 10 days when my mid-section was growing instead of my muscles. This makes 4-5 meals, just double it to make more. 3 chicken breasts with some rib m...
by KenDowns
Mon Nov 24, 2014 9:59 am
Forum: Online Journals
Topic: Ken's Journal
Replies: 160
Views: 96998

Re: Ken's Journal

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 ...
by KenDowns
Mon Nov 24, 2014 9:53 am
Forum: General
Topic: Narrow stance sumo
Replies: 7
Views: 6180

Re: Narrow stance sumo

Crow, had not seen that video or that site before. He said that Ed Coan would actually sacrifice some of his strength off the floor to get an easier lockout. For me though I get it off the floor easier with my feet a bit spread. It's probably too soon for me to analyze, i'm just experimenting for 2 ...
by KenDowns
Sat Nov 22, 2014 1:45 pm
Forum: Online Journals
Topic: Ken's Journal
Replies: 160
Views: 96998

Re: Ken's Journal

Westside, Cycle 1, Week 1, Day 1 Link to program: http://exrx.net/forum/viewtopic.php?f=15&t=8047&start=105#p99888" onclick="window.open(this.href);return false; Max Effort Lower body Deadlift Getting used to new stance, narrow sumo. 400: good 450: missed. Grabbed bar off center. Came off floor lik...
by KenDowns
Sat Nov 22, 2014 10:51 am
Forum: General
Topic: Personal Best Log
Replies: 1147
Views: 554527

Re: Personal Best Log

Farmer's Walks

150#/hand, 670 feet. Rest as needed.

Did this with a young friend, we walked down the driveway and down the street, resting as needed, until we started getting afraid of the walk home. That's when we turned around.

NOTE: Used hooks, so for the hardcore among you, it doesn't count.
by KenDowns
Tue Nov 18, 2014 8:20 pm
Forum: Journal Discussions
Topic: Ken's Journal Discussion
Replies: 113
Views: 103040

Re: Ken's Journal Discussion

Background Missed at least four months - no workouts at all June, July, August, September. Did two cycles of 5/3/1 Oct-Nov and restored my plateaus. Not sure if that's good or bad. Now I want to incorporate speed work, the one method I have never given a fair shake. Black and White There is only on...
by KenDowns
Tue Nov 18, 2014 7:35 pm
Forum: General
Topic: Narrow stance sumo
Replies: 7
Views: 6180

Re: Narrow stance sumo

Put more 2x4's under the blocks for rack pulls, put some boards under your feet for deficit.

Speaking of which, deficit max triple attempt is in 2 weeks...
by KenDowns
Tue Nov 18, 2014 11:39 am
Forum: General
Topic: Narrow stance sumo
Replies: 7
Views: 6180

Re: Narrow stance sumo

Matt, Doc asked the same question some time ago. the blocks are to prevent me dropping the bar onto the garage's concrete slab. to eliminate the blocks I'd have to build a platform to absorb the shock which I haven't gotten around to. The center of the bar is exactly 9 inches high with the blocks - ...
by KenDowns
Mon Nov 17, 2014 12:37 pm
Forum: General
Topic: Narrow stance sumo
Replies: 7
Views: 6180

Narrow stance sumo

So I tried this stance for the first time Saturday. Background: Lifetime 1RM is 465. Did not work out for 4 months (!) and last month could not get 405 off the ground. This is 425. What amazed me after the pull was how natural it felt, and how it did not drain me the way conventional deads always ha...
by KenDowns
Mon Nov 17, 2014 12:03 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 3999
Views: 685404

Re: Random crap

Farmer's Walks.

It was 35 F outside, filmed by gf who was wearing slippers and could not keep up.

https://www.youtube.com/watch?v=6Tbpd91 ... e=youtu.be" onclick="window.open(this.href);return false;
by KenDowns
Sun Nov 16, 2014 4:29 pm
Forum: General
Topic: Sumo-Deadlifts or conventional Deadlifts?
Replies: 16
Views: 11188

Re: Sumo-Deadlifts or conventional Deadlifts?

Jumping in late here, all is not black and white. There are varieties to sumo, anywhere from very wide to very narrow with just enough room to get your arms down. One of the strongest lifters I know pulls with a modified sumo, feet just wide enough to get his arms through. I tried that yesterday and...
by KenDowns
Fri Nov 14, 2014 11:35 am
Forum: Exercise Science
Topic: Pain in front delt
Replies: 5
Views: 10481

Re: Pain in front delt

I had that issue a few years ago. Asked a lot of questions here. So if this helps there were two big things that helped me. First was the old lacrosse ball against the wall to remove muscle knots from my shoulders. I sometimes wonder how many perceived injuries are just muscle knots. A lot in my cas...