kennknee's Training Log - constr crit welcome

[kennknee]

Originally Posted by 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!

I tried your suggestion of 10%. Once I had "warmed up" 155 x 3, I knew that my previous high was 175, so I went up ~9% to 190, then tried another ~9% jump to 205, just couldn't quite get under it. Gained some confidence back up on the 195, probably should have gone back to the 205 right then, but tried the 200 and felt great. The 205 just wasn't happening, but it's quite a jump from 175 (x 6reps) my previous best.

Thanks for always checkin in on me. I appreciate that.

[BendtheBar]

Originally Posted by kennknee

I tried your suggestion of 10%. Once I had "warmed up" 155 x 3, I knew that my previous high was 175, so I went up ~9% to 190, then tried another ~9% jump to 205, just couldn't quite get under it. Gained some confidence back up on the 195, probably should have gone back to the 205 right then, but tried the 200 and felt great. The 205 just wasn't happening, but it's quite a jump from 175 (x 6reps) my previous best.

Thanks for always checkin in on me. I appreciate that.

My pleasure. Keep owning 2013.

[BendtheBar]

Lifting?

[kennknee]

Originally Posted by BendtheBar

Lifting?

Taking February to do a cardio only "cut", not much exciting stuff to log

I'm currently writing a 4 month comprehensive program based around the big 4 plus and arms day. I am calling it The Box Set. I've finished writing the first 5 weeks or "Vol. 1"
I'm really hoping to get bigger and stronger. Big lifts, big eats coming in March!

[kennknee]

@MrThreeSixtee - Training and Supp Log - 02/17/2013

Stats
Weight: 185.0
Location: Anytime Fitness
Mood: Average
Length: 60 minutes

PWO Supp - 1 scoop of Jugg HP - Pink Lemonade



Warm Up - tried a new ballistic routine found on a Crossift forum. I generally like it.

Intra Supp: Infinite Force – Grape




Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET

Arms Assualt
*I’ll get into the program I’m writing more and more in the next 4 months, but this is a sample. I wasn’t quite sure how the Heavy Arm Day was going to work, but I think I learned some valuable things from testing this one.

Description:
On most muscle groups, the “HEAVY” day will resemble a Wendler’s 5/3/1 workout, but since bi’s, tri’s, and forearms aren’t something that Wendler focuses on, it’s a little trial and error on what kind of rep range and weight was most effective. After trying a rep range of 10, I felt like it was going past what should be the “heavy” aspect and that in anticipation of so many reps, I started with a lower weight than I should have. In couple weeks when I do this workout again, I think I will do a 6-8 rep range attempting to be at a weight that achieves near failure on rep 6 of the 5th set.

I also think I am going to change it to more of a bicep, then tricep, bicep, then tricep, then 2 forearm exercises. Not in a supersetting way, this is a heavy day, but to give the muscle a little break, so I can hit it hard with the second exercise also. Triceps were a little easier to gauge since I actually know my 1RM on Close Grip. I think I will use my straight bar curl max as a barometer for the EZ Bar Preacher in the future.

Main Bicep Lift
*60 second rests between sets
EZ Bar Preacher Curl
Set 1 – 60lbs x 10 reps
Set 2 – 65lbs x 10 reps
Set 3 – 65lbs x 10 reps
Set 4 – 70lbs x 10 reps
Set 5 – 70lbs x 10 reps

Accessory Bicep Lift
*60 second rests between sets

Hammer Curl
Set 1 – 35’s x 10 reps
Set 2 – 40’s x 10 reps
Set 3 – 45’s x 10 reps
Set 4 – 50’s x 10 reps
Set 5 – 50’s x 10 reps

Main Tricep Lift
*120 second rests between sets

Close Grip Bench
Set 1 – 115lbs x 10 reps
Set 2 – 115lbs x 10 reps
Set 3 – 150lbs x 8 reps (65% max)
Set 4 – 175lbs x 7 reps (75% max)
Set 5 – 200lbs x 6 reps (85% max)

Accessory Tricep Lift
Weighted Dips (inspired by John Butz )
Set 1 – +20lbs x 8 reps
Set 2 – +25lbs x 8 reps
Set 3 – +30lbs x 8 reps
Set 4 – +35lbs x 8 reps
Set 5 – +40lbs x 6 reps

Accessory Forearm Lift
Reverse Cable Curl
Set 1 – 44lbs x 10 reps
Set 2 – 55lbs x 10 reps
Set 3 – 66lbs x 8 reps
Set 4 – 77lbs x 6 reps
Set 5 – 77lbs x 7 reps

Accessory Forearm Lift
Simulated Rope Climb (check out my video below for example)
Set 1 – standing
Set 2 – seated
Set 3 – standing
Set 4 – standing
Set 5 – seated

Simulated Rope Climb - YouTube

Simulated Rope Climb - YouTube

Cool down and stretching
I did a Hip Flexor Stretch along with some foam rolling of the arms.

[BendtheBar]

Interesting work. I love unique programming.

Thanks for the pre-workout. As soon as I get healthy I am going to start vLogging it.

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 02/18/2013

PWO Supp – 1 and half scoops of Jugg HP - Pink Lemonade




Intra Supp: Infinite Force – Grape



Stats
Weight: 185.2
Location: Anytime Fitness
Mood: Average
Length: 65 minutes





SPEED SQUATS

Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*I’ll get into the program I’m writing more and more in the next 4 months, but this is a sample. I think this one went really well. I did this one with my workout partner, and we were able to move in and out of the exercises quickly. I did not use bands, but I will in the actual program. In fact, I will try to use bands on all Dynamic Effort lifts; it keeps you from “banging” the joints.

Description:
On most muscle groups, the “SPEED” day will be a series of high sets, but minimal reps on the main lift, then the opposite on accessory lifts. This protocol is typical of Dynamic Effort – which is used to teach the nervous system to fire quickly.

Main Lift

Back Squat
*resting only the time it takes my partner to do his set
Set 1 – 155lbs x 2 reps
Set 2 – 155lbs x 2 reps
Set 3 – 155lbs x 2 reps
Set 4 – 155lbs x 2 reps
Set 5 – 175lbs x 2 reps (55% of 1RM)
Set 6 – 175lbs x 2 reps (55% of 1RM)
Set 7 – 175lbs x 2 reps (55% of 1RM)
Set 8 – 175lbs x 2 reps (55% of 1RM)
Set 9 – 175lbs x 2 reps (55% of 1RM)
Set 10 – 175lbs x 2 reps (55% of 1RM)
Set 11 – 175lbs x 2 reps (55% of 1RM)
Set 12 – 175lbs x 2 reps (55% of 1RM)


Accessory Lifts

Deep Leg Press
*resting only the time it takes my partner to do his set
Set 1 – 570lbs x 12 reps
Set 2 – 570lbs x 12 reps

Front Squat
*resting only the time it takes my partner to do his set
Set 1 – 135lbs x 12 reps
Set 2 – 135lbs x 12 reps

Standing Calf Raises
*resting only the time it takes my partner to do his set
Set 1 – 295lbs x 12 reps
Set 2 – 295lbs x 12 reps

Finisher
Stability Ball Crunches – amap = 106 reps

LISS Cardio
I did a run today also. As always with my customary 2.0% incline on the dreadmil.
TOTAL: 20 minutes, covering 2.6 miles

[EliteDreams]

Killer work there,just enough time to catch your breath.

[RobMoriRB]

I have to say, you really broke this down keep up the progress and like the idea

[kennknee]

Originally Posted by RobMoriRB

I have to say, you really broke this down keep up the progress and like the idea

Originally Posted by EliteDreams

Killer work there,just enough time to catch your breath.

Thanks guys! I've got another one to post today that was Eccentric Lifting from yesterday. 10 count on the down of the lift. KILLER!

Then, today I did a TURN UP THE VOLUME (high reps) this morning. Pretty excited, if I do say so.