Ken's Journal Discussion
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Re: Ken's Journal Discussion
remember you pause above your "sticky" point, i.e., error on the early side
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- KenDowns
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Re: Ken's Journal Discussion
Oscar, that's correct. I'll probably be adjusting the pause from eye level down to just below nose.
Ever wonder what somebody would think if they heard you discussing powerlifting but did not know you were discussing powerlifting? "From now on I'm going to pause just below my nose instead of at my eyes." Huh?
Ever wonder what somebody would think if they heard you discussing powerlifting but did not know you were discussing powerlifting? "From now on I'm going to pause just below my nose instead of at my eyes." Huh?
- KenDowns
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Re: Ken's Journal Discussion
This is my 5/3/1 Cycle 4 program.
Tentative.
Training 1RM History is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;
This is a light program, fits perfectly between Thanksgiving and Christmas.
Day 1:
Press (5/3/1)
Chins, neutral grip, 20 reps:
- In as few even sets as possible
- minimum 5 per set
- reduced from 30 to lighten up a bit, and since I'm doing weighted now
Pause Press
Push bar to eye level, hold for 4-5 seconds, finish rep.
Day 2:
Deadlift (5/3/1)
Curls / Rear Delt
Deficit Deadlifts
Day 3:
Bench (5/3/1)
Rows (5/3/1)
- Still making gains treating row as main lift
Pause Bench Press.
- Put bar on pins about 4" above chest. Raise 1" and hold for count of 4, complete rep. Return bar to pins at end of rep, take breath, repeat.
Day 4:
Squat (5/3/1)
Lateral Raise / Front Raise
Pin Pause Squats
- Pins set at parallel. Lower to pins (but don't loosen up), raise slightly, hold for count of 4, complete rep.
Tentative.
Training 1RM History is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;
This is a light program, fits perfectly between Thanksgiving and Christmas.
Day 1:
Press (5/3/1)
Chins, neutral grip, 20 reps:
- In as few even sets as possible
- minimum 5 per set
- reduced from 30 to lighten up a bit, and since I'm doing weighted now
Pause Press
Push bar to eye level, hold for 4-5 seconds, finish rep.
Day 2:
Deadlift (5/3/1)
Curls / Rear Delt
Deficit Deadlifts
Day 3:
Bench (5/3/1)
Rows (5/3/1)
- Still making gains treating row as main lift
Pause Bench Press.
- Put bar on pins about 4" above chest. Raise 1" and hold for count of 4, complete rep. Return bar to pins at end of rep, take breath, repeat.
Day 4:
Squat (5/3/1)
Lateral Raise / Front Raise
Pin Pause Squats
- Pins set at parallel. Lower to pins (but don't loosen up), raise slightly, hold for count of 4, complete rep.
- KenDowns
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Re: Ken's Journal Discussion
Well I seem to have messed up my left shoulder somehow. Really don't know what did it, but suspect either the mixed grip from deadlifts or the pause bench variations.
Anyway, this leaves me scrapping cycle 4 and resuming, likely with weights lowered a bit, once the shoulder feels ok, which i hope will be no more than a week, though I'm kind of planning for two as worst case.
Anyway, this leaves me scrapping cycle 4 and resuming, likely with weights lowered a bit, once the shoulder feels ok, which i hope will be no more than a week, though I'm kind of planning for two as worst case.
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Re: Ken's Journal Discussion
That is highly unusual for you, ya?KenDowns wrote:Well I seem to have messed up my left shoulder somehow..
Makes me nervous to see this because we all know you are a stickler for form.
Can you provide anymore detail? Was it sudden or a progressive thing?
good luck getting back on board!
- KenDowns
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Re: Ken's Journal Discussion
Oscar, I'm going to post on General about it.
Yes, I'm a stickler for form, but mostly learning form. I'm pretty confident at this point on form for the big lifts, but there are a lot of variables. More on general...
Yes, I'm a stickler for form, but mostly learning form. I'm pretty confident at this point on form for the big lifts, but there are a lot of variables. More on general...
- KenDowns
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Re: Ken's Journal Discussion
This is my 5/3/1 Cycle 5 and 6 program.
Training 1RM History is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;
Doing "Boring but big" mostly to get back to basics, adding just curls and Bulgarians, which are apparently crucial to my squat and deadlift gains. Also intrasetting planks every day, these are harmless and fun, and I want to see if I can make progress.
If numbers improve with this selection, will repeat it in Cycle 6, as continuation of getting back to basics and sticking to what I know works for me.
Day 1:
Press (5/3/1)
Weighted Chins, neutral grip, 20 reps:
Intraset: Press (Volume) / Planks
Day 2:
Deadlift (5/3/1)
Intraset: Bulgarians / Curls / Planks
Day 3:
Bench (5/3/1)
Rows (5/3/1)
Intraset: Bench (Volume) / Planks
Day 4:
Squat (5/3/1)
Intraset: Bulgarians / Planks
Training 1RM History is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;
Doing "Boring but big" mostly to get back to basics, adding just curls and Bulgarians, which are apparently crucial to my squat and deadlift gains. Also intrasetting planks every day, these are harmless and fun, and I want to see if I can make progress.
If numbers improve with this selection, will repeat it in Cycle 6, as continuation of getting back to basics and sticking to what I know works for me.
Day 1:
Press (5/3/1)
Weighted Chins, neutral grip, 20 reps:
Intraset: Press (Volume) / Planks
Day 2:
Deadlift (5/3/1)
Intraset: Bulgarians / Curls / Planks
Day 3:
Bench (5/3/1)
Rows (5/3/1)
Intraset: Bench (Volume) / Planks
Day 4:
Squat (5/3/1)
Intraset: Bulgarians / Planks
Last edited by KenDowns on Sun Jan 08, 2012 11:19 am, edited 1 time in total.
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Re: Ken's Journal Discussion
ok, settle downKenDowns wrote: Also intrasetting planks every day, these are harmless and fun
Re: Ken's Journal Discussion
You must be amazingly easy to entertain.KenDowns wrote:Also intrasetting planks every day, these are harmless and fun...

If you think planks are fun, you obviously have never done one. After running, this is the most boring exercise known to humankind.
- KenDowns
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Re: Ken's Journal Discussion
Doc, I read your journal so I was betting with myself whether you'd weigh in with this opinion.Jungledoc wrote:You must be amazingly easy to entertain.KenDowns wrote:Also intrasetting planks every day, these are harmless and fun...![]()
If you think planks are fun, you obviously have never done one. After running, this is the most boring exercise known to humankind.

I have a weight vest with 4 rows of slots, that lets me get 32# close to my waist. So I do that. This keeps the reps shorter, and intra-setting them with some other exercise significantly relieves the boredom, as you're not sitting around resting, waiting to sit around stiff as a plank, waiting for it to be over so you can sit around resting...
- KenDowns
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Re: Ken's Journal Discussion
Feel like I did my first real workout since thanskgiving. The arm still feels weird, was I maybe a little more sore than usual for a little longer? If I have to think about it that hard then I'm not going to think about it at all.
Glad to be actually lifting again. Looking forward to deads and Bulgarians tomorrow.
Glad to be actually lifting again. Looking forward to deads and Bulgarians tomorrow.
Re: Ken's Journal Discussion
I didn't say they aren't an important exercise--just a boring one! Yeah, add weight and cut the time to make it tolerable.
Re: Ken's Journal Discussion
I hate planks too. I figure that pushups are less boring but if I concentrate on keeping good form, that's as good as a plank.
Re: Ken's Journal Discussion
I like that.
- Proper Knob
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Re: Ken's Journal Discussion
Ken, have you tried any impingement tests on your shoulder to see if that is what's happening?