Ken's Journal

[KenDowns]

Saturday Feb 4 2012

All weight in pounds

Cycle 7, Wave 1 (5/5/5+), Day 1, Press
Weight: 172, seem to have picked up 3# in last couple of weeks
Workout time: 60 minutes
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Press
45 - 5
65 - 5
-- sets --
77.5 - 5
90.0 - 5
102.5 - 7

Reduced training 1RM by 20# to do rehab weights. No pain in shoulder during sets.

Pull-ups
Wide overhand. 2 black bands give 45# assistance at bottom
8, 8, 8

Barbell Lat Pullover
30#: 10, 10, 10

Did these on a whim. I never feel anything in my lats when doing pull-ups, decided to try these. Got more sensation in the lats, but time will tell.


Shoulder Super-Set

Lateral Raise, 10#: 15, 14, 9 *
Face Pull, 2 heavy bands: 12, 20, 20
Front Raise, 10#: 13, 15, 18
Ext Rotation, 1 medium band: 12, 12, 14
Ext Rotation, 5#: 10, 6.25#: 10, 12

Third set of lateral raises gave pain in left shoulder on reps 8 and 9, so I stopped.

Face-pulls will give pain in left front shoulder at end of set, cannot figure that one out.

[KenDowns]

Sunday Feb 5 2012

All weight in pounds

Cycle 7, Wave 1 (5/5/5+), Day 2, Deadlift
Workout time: 60 minutes
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Deadlift
135 - 5
190 - 5
-- Sets --
240 - 5
280 - 5
315 - 5 * Rep PR beats 305 1/8/12

Squats
45 - 5
135 - 5
-- sets --
170 - 5
195 - 5

Did squats today on a whim, did not want to do Split Squats

Superset

Lying Triceps Extension
30#: 10, 10, 12

Curls
20#: 16, 20
25#: 12

Triceps Straight Arm (what are these called?)
Heavy Band: 10, 10
Medium Band: 14

Front Lateral Raise
2.5#: 10, 12
5#: 15

[KenDowns]

Tuesday Feb 7 2012

All weight in pounds

Cycle 7, Wave 1 (5/5/5+), Day 3, Bench
Workout time: 60 minutes
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Bench (Rehab)
45 - 5
85 - 5
-- sets --
122.5 - 5
142.5 - 5
162.5 - 6

Previously I've done 8 at 162.5 before the shoulder trouble. Going to the gym on Saturday for my first training session.

Rows
45 - 5

-- Sets --
100 - 5 * Oops, was supposed to be 90
105 - 5
120 - 5

Volume, 65#: 10, 10, 10, 10

Shrugs
135: 10
185: 10 * Felt ROM going way down, so went back to:
135: 10, 10


Superset

Face Pulls
25#: 15, 20, 20, 20

Ext Rotations, dumbbell
7.5#: 10, 10, 7/10 7 on right side, 10 on left

Reverse Flyes
1 heavy band: 12, 10, 10

Don't think I'll do the reverse flyes anymore, face pulls is probably fine.

[KenDowns]

Saturday Feb 18 2012

All weight in pounds

Cycle 7, Wave 3 (5/3/1+), Day 2, Deadlift
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Deadlift
135 - 5
185 - 4
225 - 3
-- Sets --
280 - 5
315 - 3 2 overhand, 1 hook grip (dropped first attempt at 3rd rep)
350 - 1 - 30 second rest - 1

New 1 rep PR, 350

Box Squats
45 - 5
-- sets --
95 - 5 x 5

Superset
Single Leg Squat (lever machine): 10, 10, 10
Leg Curls: 10, 10, 10

[KenDowns]

Thursday Feb 23 2012

All weight in pounds

Cycle 7, Wave 3 (5/3/1+), Day 4, Squat
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Squat
55 - 5
145 - 5
-- Sets --
195 - 5
220 - 3
245 - 3 * Rep PR, beats 240 on Jan 5 2012

Beginning to hope for a 1 rep PR of 300 by the end of the year.

Sam (my trainer) gave me an interesting cue, which helped quite a lot. He said instead of worrying about not leaning forward, deliberately push your back against the bar, as if you're trying to throw it off behind you.

Sumo Deadlifts
Did these because Sam wanted to see my form. He says my form is very strong and I should put these in as an accessory.

135: 5
155: 5

Trap Bar Deadlift
135: 15

This was really so Sam could see my form. I stopped at five and he said, "oh no, this is a 15 set." My quads were on fire at the end of that.

Superset: Abductors/Adductors
Used one of those machines where you can squeeze your legs together or spread them apart.

Sam says, "now some people are going to say this is a girls' exercise, but don't listen, you really want those abductors strong to keep your knees from caving as we get heavier."

Abduction: 95, 4x15
Adduction: 45, 4x15

[KenDowns]

Saturday Feb 18 2012

All weight in pounds

Cycle 8, Wave 1 (5/5/5+), Day 1, Deadlift

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Deadlift
135 - 5
190 - 4
-- Sets --
245 - 4
285 - 4
325 - 3

This was rough, as we just did squats a couple of days ago.

Accessories and Training
No deadlift accessories today, we were busy working up a program for lats and triceps during the period when I'm not pressing. More on that in the discussion.

[KenDowns]

Sunday Feb 26

All weight in pounds

Cycle 8, Wave 1 (5/5/5+), Day 2, Press

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Press
Suspended

Lat Superset
Pullups are neutral grip body weight unassisted
5,4,3

BB Lat Pullover 25#
15,15,15

Underhand Lat Pulldown 60#
15,15,15


Superset
Kroc Rows, 25#
15,15,15

Triceps straight-up pulldown, 15#
15,15,20

[KenDowns]

Wed Feb 29 2012

All weight in pounds

Cycle 8, Wave 1 (5/5/5+), Day 3, Squat

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Squat
45 - 5
135 - 5
-- sets --
175 - 5
205 - 5
230 - 6 * All kinds of PR

PR: Beats 6x225 on Nov 10 2011
PR: Beats 5x230 on Feb 16 2012
PR: First time 6 reps on 5+ day since October 29 2011!

Stiff Leg Deadlift
135 x 5 x 12

[KenDowns]

Saturday Feb 18 2012

All weight in pounds

Cycle 8, Wave 2 (3/3/3+), Day 1, Deadlift

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Deadlift
135 - 5
205 - 4
-- Sets --
270 - 3
300 - 3
340 - 4 !! Beats 315 on Dec 26 2011

Also beats 3RM of 330 and 2RM of 335

Box Squats
Sets of 5 using Safety bar at: 110, 130, 140, 150, 150

Leg Curls
65 x 3 x 12

Normally these are done on Squat day, but we made an exception


Circuit
Abductors (Pulley): 15# x 3 x 15 (this was too much weight)
Adductors (Pulley): 7.5# x 3 x 15
Split Squats: 50# x 3 x 13

[KenDowns]

Sunday Mar 4 2012

All weight in pounds

Cycle 8, Wave 2 (3/3/3+), Day 2, Press

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Press
Normal 5/3/1 barbell press suspended during shoulder rehab

Circuit 1
Press is done with neutral grip

DB Press 25#: 4 x 10

BB Row 75#: 4 x 11 (will try for 4x12 next week)

DB Row 25#: 4 x 15 (time to up the weight)

Circuit 2: Lats
The notation x+yN means x normal + y negatives. My trainer suggests negatives instead of assisted.

Pullups Neutral: 5, 4, 2+5N, 5N

BB Lat Pullover 27.5: 4 x 15

Underhand Lat Pd 70#: 4 x 15

Circuit 3: Shoulder Rehab (abs thrown in)
Face Pulls 30#: 25, 30, 25

Ball Planks: 12, 20, 25, 25

Lying Ext Rots 5#: 3 x 15

[KenDowns]

Tuesday Mar 6 2012

Shoulder Rehab Workout

Don't usually log these, but thought I'd throw one in.

Face Pulls, 30#, 3 x 30
Rear Delt Flyes, 5# Band, 3 x 30
Lying External Rotations, 5#: 3 x 12

[KenDowns]

Saturday Mar 10 2012

All weight in pounds

Cycle 8, Wave 3 (5/3/1+), Day 1, Deadlift

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Deadlift
135 - 5
205 - 5
255 - 1 trainer suggested an extra warmup
-- Sets --
290 - 3
320 - 3 Overhand, yeah
360 - 3 !! Major PR, beats my 1 rep PR of 350 and 2 rep PR of 335

My trainer really doesn't like sets of 5 deadlifts, especially on 5/3/1+ day, so we did 3/3/1+ instead.

Third rep was the first time I ever thought I might miss a rep after it came off the floor, getting my hips forward actually became a challenge.

Circuit 1
Abductors (Pulley): 10# x 3 x 15
Split Squats: 50# x 3 x 15

So the split squats are up to sets of 15. Next cycle I'll do dumbbell squats and return to these with increased weight in the following cycle.

Circuit 2
Lying Hip Flex: 12.5# x 3 x 15
Hip Adduction (pullye) 8.75# x 3 x 15
Bull Rollouts (ball planks): 25, 25, 30

So last week the Lying Hip flexes were horrible at 10#, mostly because I have been ignoring abs, that's my theory. This week they were considerably easier at 12.5#, so I'll continue going up 2.5# per week and see where that goes.

[KenDowns]

Sunday Mar 11 2012

All weight in pounds

Cycle 8, Wave 3 (5/3/1+), Day 2, Press

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Press
Normal 5/3/1 suspended during shoulder rehab

BTW, shoulder rehab continues to go very well, meaning not getting worse and tiny bit more normal every day.

Circuit 1
DB Press 30# x 4 x 10
BB Row 80# x 4 x 12
Kroc Row 30# x 4 x 15

Raised all weights over last week, and also raised reps on BB row. Row is coming up fast. Once I put Press back onto 5/3/1 one of those rows will probably have to go.


Circuit 2
BB Lat Pullovers 35#: 12, 12, 12, 10
Underhand Lat Pdn 80# x 4 x 12

Raised weights on these and lowered reps to 12, will work them back up to 15 and raise weights after that.

[KenDowns]

Wednesday Mar 14 2012

All weight in pounds

Cycle 8, Wave 3 (5/3/1+), Day 3, Squat

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Squat
55 - 5
105 - 5
145 - 5
-- sets --
205 - 5
230 - 3
255 - 2 * Rep PR, beats 240 on 11/17/11, and also beats 1RM

SL Deadlift
135 x 2 x 8

Suspected I was doing these wrong, so asked my trainer to go over them, turns out I was taking the name literally, they are really "slightly bent leg deadlifts", so could not do the 14 I did last week.

Feeling the need for deload, so we called it a workout after that.

[KenDowns]

Thursday Mar 15 2012

All weight in pounds

Cycle 8, Wave 3 (5/3/1+), Day 4, Bench

Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Bench
Normal 5/3/1 suspended during shoulder rehab, so:

85 x 5 x 5

Increased 20# over last week, which was 20# over empty bar week before. No pain during or after, encouraging


Row
45 - 5
75 - 5
-- sets --
110 - 5
122.5 - 3
137.5 - 8 ** nothing short of incredible, making great gains

Tri/Bi Circuit
Lying Triceps Extension 35#: 11, 11, 8, 6
DB Bicep Curls 30#: 4 x 11
Tri Pulldowns 35: 4 x 12

Shoulder Circuit
Front Raise 12.5: 4 x 12
Face Pulls 35: 21, 25, 25, 30
Lateral Raises 12.5: 4 x 10
Lying External Rotations 5: 17, 13, 15, 15