Ken's Journal

[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

[KenDowns]

Saturday March 17 2012

All weight in pounds

Cycle 8, Wave 4 (deload), 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;

Deload
Sam my trainer introduced me to the prowler, the sled, and farmers walks

Did the sled forward with 4 plates, backward with 3

Did the prowler with "high handles" I guess you would call it, and then backward with the low handles.

Farmers walks with 75# per hand.

The lap was about 25 yards each way out in the parking lot, over asphalt.

[KenDowns]

Saturday Mar 31 2012

All weight in pounds

Cycle 9, 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;

Two Weeks Off
Took one week planned deload that coincided with travel, both for biz and family, then ended up sick as all hell taking a 2nd week off, glad to be back at it.

Deadlift
135 - 5
205 - 3
-- Sets --
255 - 4
295 - 3
330 - 5 * Rep PR, beats 315 on 2/4/12

My trainer doesn't like much sets of more than 3 on deadlift, except for the top set, so I've taken to doing fewer reps on the ramping sets on 5/5/5+ day (but just for deadlift).

Circuit
Abductors, pulley, 11.25# x 3 x 15
DB Squats, 110# x 3 x 15
Adductors, pulley, 11.25# x 3 x 15

Lying Hip Flexion: 20# x 3 x 15

Next week will settle into final form of this circuit. Do DB Squats by themselves after deadlifts, then do a circuit of the other 3 with very short rests to finish up the workout.

[KenDowns]

Sunday Apr 1 2012

All weight in pounds

Cycle 9, 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 Resumed
The last cycle I completed Press was cycle 4 (!!). Have now resumed.

Resumed with a training number of 120, seemed nice and safe, since the lowest training number I ever did on 5/3/1 was 130 on cycle 2.

Press
45 - 5
65 - 5
-- Sets --
80 - 5
90 - 5
100 - 8 * Rep PR, I suppose. Always did higher weights, so never made 8 before.



Circuit 1
DB Row 35#: 12, 14, 14
DB Press 35# x 3 x 8


Circuit 2
Lat Pullover 35# x 3 x 15
Underhand Lat Pulldown 80# x 3 x 15


Circuit 3
Face Pulls 40#: 16, 17, 20
Lying External Rotations 5#: 15, 15, 20