kennknee's Training Log - constr crit welcome

[kennknee]

01/26/2013

I went with 2 scoops of Prefight PWO this morning because I was 1 rep maxing bi's and tri's.

1 Rep max Bicep and Tricep Day

Stats
Weight: 186.8
Location: Anytime Fitness
Mood: Just Average
Length: 1 hour 30 minutes

Warm Up – mix of ballistic and static stretching
Intra: Grape Infinite Force


Primary Lifts

CLOSE GRIP BENCH
*this week, we are 1 rep maxing all the major muscle groups. I've never personally NEVER done a true 1 RM test, so there is definitely a learning curve. There are so many to go about it, still searching for what MINE is.

bar x 10 reps
135lbs x 10 reps
185lbs x 3 reps
205lbs x 1 rep
225lbs x 1 rep
235lbs FAIL
230lbs FAIL
230lbs x 1 rep

Considering I started these 4 weeks ago at 135lbs for 15 reps, I should be happy about progress. However, just last week I did 225 x 6 reps for 4 sets. I just could never get into the groove. I was taking long 3-5 minute rests between attempts, which looking back was wasteful. I never could get "into it". As a first attempt at Maxing Out. I kinda consider this a fail. I think I can do more, given the right method!


STRAIGHT BARBELL CURL
*still getting the hang of methodology. I think this went a little better, or at least I felt better about it.

bar x 10 reps
65lbs x 10 reps
85lbs x 5 reps
95lbs x 3 reps
105lbs x 2 reps
115lbs x 2 reps
125lbs x 2 reps
135lbs x 2 reps
140lbs x 1 rep
145lbs FAIL

I was done at this point. That was actually kind of alot of reps total, but you know what, it felt a hell of a lot better than triceps did. Last week I was at 105lbs x 6 reps for 4 sets. It felt absolutely freakin fantastic to throw the big boy plates on the bar at 135 and above!!!

[BendtheBar]

Killer arm work. Keep it up.

[kennknee]

01/28/2013

I went with 2 scoops of PREFIGHT this morning because I was 1 rep maxing squats.

1 Rep max Squat

Stats
Weight: 188.8
Location: Anytime Fitness
Mood: Average
Length: 1 hour 30 minutes

Warm Up – went with 10 mins of light elliptical to get things going today. I had to change something to get going.
Intra: Grape Infinite Force


Primary Lifts

BACK BARBELL SQUAT
*this week, we are 1 rep maxing all the major muscle groups. I've never personally NEVER done a true 1 RM test, so there is definitely a learning curve. There are so many to go about it, still searching for what MINE is, but today felt pretty solid.

135lbs x 10 reps
155lbs x 5 reps
185lbs x 3 reps
225lbs x 3 reps
245lbs x 2 reps
265lbs x 1 rep
275lbs x 1 rep
295lbs x 1 rep
315lbs x 1 rep
320lbs x 1 rep

The only thing I would change is that I think I micro managed all the way up. I mean, 28 reps leading up to a max seems like overkill/too much to me. It's probably a little function of never having done this formally and the other part confidence in big lifts. Putting 3 big plates on each side, going down and exploding back up is a freakin rush! Maybe, if I didn't inch my way up there I could have gone for more... well, either way, it will be a good jumping off point for figuring percentages for the 5/3/1, so I'm satisfied.

Then, to really finish off the day:

HITT cardio – Elliptical
1 minute at Level 18, speed ~5.0mph
30 sec at Level 12, speed ~5.0mph

TOTAL: 15 minutes

[BendtheBar]

The only thing I would change is that I think I micro managed all the way up. I mean, 28 reps leading up to a max seems like overkill/too much to me.

I would say so. Usually I go by about 7.5 to 10% jumps in singles when building up to a max, just to warm up the CNS.

Keep smashing it.

[kennknee]

Originally Posted by BendtheBar

I would say so. Usually I go by about 7.5 to 10% jumps in singles when building up to a max, just to warm up the CNS.

Keep smashing it.

Tried doing it a little different today. Less reps up the ladder.

01/29/2013

1 Rep max Bench

Stats
Weight: didn't check
Location: Anytime Fitness
Mood: Average
Length: 1 hour 30 minutes

Warm Up – went with 10 mins of light elliptical to get things going again today.
Intra: water


Primary Lifts

MEDIUM GRIP BENCH PRESS
*this week, we are 1 rep maxing all the major muscle groups. I've never personally NEVER done a true 1 RM test, so there is definitely a learning curve. There are so many to go about it, still searching for what is maximal for me.

135lbs x 10 reps
175lbs x 5 reps
225lbs x 3 reps
245lbs x 1 reps (PR)
250lbs x 1 reps
255lbs x 1 rep
260lbs FAIL at lockout
260lbs FAIL at lockout
260lbs FAIL at lift off

Tried not to mess around and get up to what I know is the heaviest I've ever lifted. I've never done a true 1 RM, but I do have some idea on the Bench where I would be. I wanted that 260 bad, but it just wasn't going to happen today. This helps me set some goals for the year. I would love, love, love to be in the 315 range in 2013.


Then, to really finish off the day:

LISS cardio – Dreadmill
Walking at 12% incline, speed 4.0mph

TOTAL: 15 minutes

[fenrisulfr]

Ha! Dreadmill. Good luck with your bench goal. Gonna be tough.

[kennknee]

Originally Posted by fenrisulfr

Ha! Dreadmill. Good luck with your bench goal. Gonna be tough.

Agreed, but that's what makes it a goal, and I'm here to smash my goals!

[T-Bone]

First time peeking in here...looking strong! Nice volume too. Keep it up!

[kennknee]

01/30/2013

Primary Lift

PUSH PRESS
*this week, we are 1 rep maxing all the major muscle groups. I've personally NEVER done a true 1 RM test, so there is definitely a learning curve. There are so many ways to go about it, still searching for what is the best method. Getting closer by doing less reps on the way up.

95lbs x 10 reps
135lbs x 5 reps
155lbs x 3 reps
190lbs x 1 reps (PR)
205lbs FAIL
195lbs x 1 rep
200lbs x 1 rep
205lbs FAIL

It's only been about 3 weeks since I started doing these again (started at a high of 115lbs!). The last time I did them was in High School (about 18 years ago) when my brother was in football. It seemed that the Push Press was a big thing to do for football players(?). Anyway, I remember doing 135lbs in my parent's basement, losing it as I lowered the weight and it slammed into the wall making a huge hole that I was subsequently privileged to learn how to patch drywall because of. LOL


Then, to finish off the day:

LISS cardio – Rowing
3200 meters

TOTAL: 15 minutes

[BendtheBar]

That's why I am glad I have concrete walls. I can't count the number of times I've smashed a barbell into them.

Nice PR!