Ken's Journal

[KenDowns]

Friday Dec 23 2011

THIS IS NORMALLY A THURSDAY WORKOUT

All weight in pounds

Cycle 5, Wave 3 (5/5/5+), Day 4, Squat
Workout time: 35 mins
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=44" onclick="window.open(this.href);return false;
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
85 - 5
135 - 5
-- Sets --
165 - 5
190 - 5
215 - 4 * Did not make minimum 5

Bulgarians / Planks
bw: 10
+50: 5
-- sets --
+100: 5 (+32# plank 70 seconds)
+100: 5 (+32# plank 40 seconds)

On that last plank my right quad was cramping so I cut it short.

[KenDowns]

Saturday Dec 24 2011

All weight in pounds

Cycle 5, Wave 2 (3/3/3+), Day 1, Press
Workout time: 20 minutes
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
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 while shoulder is healing

Chin-ups
+15: 5, 5, 5, 5
bw: 6

Press (volume)
Suspended while shoulder is healing

[KenDowns]

Monday Dec 26 2011

All weight in pounds

Cycle 5, Wave 2 (3/3/3+), Day 2 and 3, Deadlift and Bench
Workout time: 35 minutes
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Deadlift
Normally this would have been yesterday, but that was Christmas

135 - 5
185 - 5
-- Sets --
245 - 3
280 - 3 (hook)
315 - 4 (hook)
* Baseline Rep PR, have never done 4 before
* Weight PR, beats 3 x 315 on Nov 11 2011

Strange but deadlifts make my shoulder feel better.

Deadlift Day Accessories
Didn't do these yesterday, it was Christmas


Bench
Normally this would be tomorrow, but I combined yesterday and tomorrow

Suspended while shoulder is healing


Rows
Normally this would be tomorrow, but I combined yesterday and tomorrow

45 - 5
-- Sets --
105 - 3
120 - 3
135 - 4

[KenDowns]

Thursday Nov 17 2011

All weight in pounds

Cycle 5, Wave 2 (3/3/3+), Day 4, Squat
Workout time: 35 mins
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
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
95 - 5
145 - 3
-- Sets --
175 - 3
200 - 3
225 - 3

Intermission: Shoulder Rehab
Oscar suggested trying some rehab exercises, which I decided to do here:

Press, 45# (empty bar), 10, 10
Bench, 45# (empty bar), 10, 10

These felt very good to do, good to be doing anything even with an empty bar. Had some discomfort with bench, but not that awful someting-is-wrong feeling, more of a we-might-be-getting-better feeling. Will keep doing these, add some weight, and see how it goes.

Lateral Raise, 5#, 10

The only reason I did these was that my left rear delt has been twitching for 24 hours. There are a million theories on what causes twitching muscles, but I went with instinct, which was that my shoulder wanted to get out of bed and get moving again. Twitching went away after this one set.

Bulgarian Split Squats
Returning to the regular program:
bw: 10
+40: 6
-- sets --
+100: 5
+105: 5

[KenDowns]

Saturday Dec 31 2011

All weight in pounds

Cycle 5, Wave 3 (5/3/1+), Day 1, Press
Workout time: 40 minutes
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Press (Rehab)
Reduced weight while shoulder is healing

45 - 10
60 - 5
75 - 5
90 - 5

Quite a burn, and it's only been 2 weeks since I did any pressing, wow.

Chin-ups
+20: 5, 5, 5, 5

Press (volume)
Reduced weight while shoulder is healing

65 x 3 x 10

[KenDowns]

Sunday Jan 1 2012

All weight in pounds

Cycle 5, Wave 3 (5/3/1+), Day 2, Deadlift
Workout time: 30 minutes
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
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
200 - 5
-- Sets --
265 - 5 double overhand
300 - 3 double overhand
335 - 2 hook * All-time PR, beats 1x325 set sometime in summer

Curls (Rehab)
Curls also made my shoulder hurt, so I tried some rehab sets with light weights

10 lbs for 10 reps

Actually some slight discomfort, but did not last past the set, will likely keep increasing and monitor.


Bulgarian Split Squats
Skipped, didn't feel like it, and legs were barely working after the deadlifts.

[KenDowns]

Tuesday Jan 13 2012

All weight in pounds

Cycle 5, Wave 3 (5/3/1+), Day 3, Bench
Workout time: 35 minutes
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
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)
Woe is me, shoulder hurt a bit after deadlifts on Sunday, and bench definitely aggravates my bicep. How does that make sense? I don't know. It's time to go to the doctor. It's now 9 weeks since my last decent bench session. In cycle 3 I blasted 9 on 5+ day, 7 on 3+ day, and then tried for a 1RM on 11/15 (1+ day), missed, and haven't had a good bench since.

45 - 5
60 - 5
75 - 5, 5
90 - 5
105 - 5
120 - 5
135 - 5 pain in left shoulder during and after, bicep pain today. I give up. Going to doctor and going to new powerlifting gym that is finally open down the street for some technique training.

I *hate* being injured. It's like an insult to my soul.

Rows
45 - 5
95 - 5
-- Sets --
112.5 - 5
127.5 - 3
142.5 - 2

At least rows still work!

[KenDowns]

Thursday Jan 5 2012

All weight in pounds

Cycle 5, Wave 3 (5/3/1+), Day 4, Squat
Morning weight: 168
Workout time: 40 mins
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
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 --
190 - 5
215 - 3
240 - 3 * Baseline 3RM, never done only 3 before

PR at this weight, beats 2x240 on Nov 17 2011

Bulgarian Split Squats
bw: 8
+40: 5
-- sets --
+105: 5, 5
+109: 5

[KenDowns]

Sunday Jan 8 2012

All weight in pounds

Cycle 6, Wave 1 (5/5/5+), Day 2, Deadlift
Workout time: 30 minutes
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
Training Number history is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;

Some Details
Skipped deload for previous cycle. Since I haven't been doing much upper body and squats and deadlifts are going well, seemed like an ok idea.

For cycle 6 have discontinued ALL upper body moves, press, chins, bench, row until I get to the doctor. So there won't be a day 1 or 3. I'm also a lazy bum and haven't made the appointment.


Deadlift
135 - 5
185 - 5
-- Sets --
245 - 5 double overhand
270 - 5 hook (hands getting tired)
305 - 5 * Baseline 5RM

W/respect to this being 5RM, I've done 305 and even 315 for 5 reps, but that was when I was turning them into straight-legs, not using my legs. This is a new max for proper form.

[KenDowns]

Thursday Jan 12 2012

All weight in pounds

Cycle 6, Wave 1 (5/5/5+), Day 4, Squat
Workout time: 30 mins
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
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 --
170 - 5
190 - 5
220 - 5 * Baseline 5 rep pr

A satisfying set. After I corrected my "squat good morning" issue my spotters, Matt and Gabe said I was missing parallel 1/3 to 1/2 the time on some top sets. This time I got all five at parallel.

Also, I missed 5 last cycle on 5+ day, and only got 4 when I tried 220 2 cycles back, so again this is quite satisfying.

Bulgarian Split Squats
bw: 10
+50: 5
-- sets --
+109: 5
+113: 5

Balance issues on right leg on top set. Balance has been an issue for me since the beginning on these, but I'm starting to learn that bad balance = weakness. If I'm strong enough for the set balance is not an issue. So simplest thing is treat a wobbly rep as broken form. Have to repeat 113 next week.

[KenDowns]

Sunday Jan 15 2012

All weight in pounds

Cycle 6, Wave 2 (3/3/3+), Day 2, Deadlift
Workout time: 30 minutes
Program is here: http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
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 - 3
-- Sets --
250 - 3
290 - 3
325 - 3 * Rep PR

Bulgarian Split Squats
bw: 8
+50: 5
-- Sets --
+113: 5, 5

Still wobbly on right leg first set, tend to lose balance near the top. I think I can repeat this weight on Thursday and improve, otherwise I will reduce weight.

[KenDowns]

Shoulder Rehab
Many of these exercises I'm learning for the first time, trying to establish a routine that is more healthy for my shoulders.

Missed a few log entries, this is for yesterday and today

This deload week of cycle 6

Saturday Jan 28 2012
Press
45: 5
55: 5
70: 5
85: 5

Like many exercises, press makes my shoulder feel better, if kept to deload intensities.

Curls
20#, 3x12

Serious DOMS in biceps today, haven't done curls for real in weeks.

Pull-Ups
Wide overhand 3 sets of 4.

A set of 4 is my limit on these. For deload did only 3 sets.

Lateral Raise
7.5#: 12, 12, 12, 20

Face Pulls
12, 12, 12, 12, 18

*** Strangest exercise *** These actually trigger the shoulder pain in the front deltoid?? How does that make sense? This doesn't happen until the last rep or two, that's when I stop.

Sunday Jan 29 2012
Deadlift
x5: 145, 185, 215

External Rotation (bands)
6, 10, 10, 10, 13, 13

These felt amazing, made my shoulder feel wonderful.

External Rotation (dumbbells 5#)
10, 10, 10

These were odd, I'll have to practice these. At first my elbow would roll as I rotated up or down, causing a very uncomfortable stretch in the lat delt in the down position. I repositioned a bit until that stopped happening.

[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.