kennknee's Training Log - constr crit welcome

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 02/19/2013

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






ECCENTRIC BENCH PRESS

Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*Another beta test of this program that I wrote. The eccentric days or FORM days will consist of sets of 10 with a 10 second negative/eccentric phase count.

Description:
Negative reps promote hypertrophy greatly because they allow the muscles to experience extreme trauma. Slowing down also allows me, as a relative newbie, to really focus on the form, that’s why I cut the weight all the way to 40% of max. It was SNEAKY INTENSE this morning.

Main Lift

Flat Bench Medium Grip Bench Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 100lbs x 10 reps (40% of 1RM)
Set 2 – 100lbs x 10 reps (40% of 1RM)
Set 3 – 100lbs x 10 reps (40% of 1RM)
Set 4 – 100lbs x 10 reps (40% of 1RM)
Set 5 – 100lbs x 10 reps (40% of 1RM)


Accessory Lifts

Low Incline DB Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 35’s x 5 reps
Set 2 – 40’s x 5 reps
Set 3 – 50’s x 5 reps
Set 4 – 50’s x 5 reps
Set 5 – 50’s x 5 reps

Cable Crossover
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 55lbs x 5 reps
Set 2 – 77lbs x 5 reps
Set 3 – 66lbs x 5 reps
Set 4 – 66lbs x 5 reps
Set 5 – 66lbs x 5 reps

Decline Smith Press
*negatives on 10 second lowering count. Resting time was roughly 90 seconds.
Set 1 – 135lbs x 5 reps
Set 2 – 135lbs x 5 reps
Set 3 – 135lbs x 5 reps
Set 4 – 135lbs x 5 reps
Set 5 –135lbs x 5 reps

Cool down and Stretching
Two words: Foam. Rolling.

[kennknee]

Starting on this in a couple weeks.

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[BendtheBar]

Is the "Box Set" available?

[kennknee]

Originally Posted by BendtheBar

Is the "Box Set" available?

LOL. currently, I wrote it for myself and my goals. I've modified programs before, but never really used all the knowledge I've gained to try and come up with something comprehensize. I'll see how effective it is thru the next 4 months, and maybe it will be something for public consumption, haha.

Anyone checking in on my log will get first dibs I guess because I'll be posting all of it here! I apprciate constructive crit and suggestions as I fine tune it along the way.

It's based on a 5 day split using the 4 major lifts plus an Arms day. So, it's Arms, Squat, Bench, Push Press/Milt Press, and Deadlift. It then rotates training protocols of HEAVY (Strength), SPEED (Dynamic Effort), FORM (Eccentric Phase), REPETITION (Volume).

I can't wait to get into it full bore. This week, as I've tested and tweaked a few workouts, it's been freakin awesome.

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 02/20/2013

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



Intra Supp: Infinite Force – Grape



Stats
Weight: 185.0
Location: Anytime Fitness
Mood: Average
Length: 75 minutes






TURN UP THE VOLUME - PUSH PRESS

Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*Another beta test of this program that I wrote. The REPETITION days are all about high reps and progressive stress to the muscle.

Description:
Let me tell you 40 reps of anything is dang hard. I’ll admit, the weight doesn’t sound like a lot here, so I’m hoping to really turn it up a notch. However, that many reps, I was at or near failure getting toward the end. That’s for dang sure.


Main Lift

Barbell Push Press
*I experimented with shorter rest time as the number of reps went down.
Set 1 – 60lbs x 40 reps (30% of 1RM)
Set 2 – 80lbs x 30 reps (40% of 1RM)
Set 3 – 100lbs x 20 reps (50% of 1RM)
Set 4 – 120lbs x 10 reps (60% of 1RM)
Set 5 – 135lbs x 5 reps (65% of 1RM)


Accessory Lifts


Behind the Neck Smith Press
*The key here is to really control it. That’s why I do Smith machine. Lots of people hate on the BNP, but I like it.
Set 1 – 120lbs x 5 reps
Set 2 – 90lbs x 10 reps
Set 3 – 80lbs x 15 reps
Set 4 – 80lbs x 20 reps
Set 5 – 70lbs x 25 reps

Seated DB Arnold Press
*I like this for the front delts.
Set 1 – 45’s x 5 reps
Set 2 – 45’s x 10 reps
Set 3 – 35’s x 15 reps
Set 4 – 30’ss x 20 reps
Set 5 – 25’s x 25 reps

Barbell Shrug
*I feel like I should be able to much more with this, so I expect to really bang these out in the future.
Set 1 – 250lbs x 5 reps
Set 2 – 250lbs x 10 reps
Set 3 – 250ibs x 15 reps
Set 4 – 200lbs x 20 reps
Set 5 – 200lbs x 25 reps

FINISHER
Side DB Lateral Raises with only 15’s – as many as possible though = 41 total reps

[RobMoriRB]

sounds like a solid IDEA, if you do go write it up and go sell it Steve is one of the best to edit and get it ready

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 02/22/2013

PWO Supp – 2 scoops of Jugg HP - Pink Lemonade



Intra Supp: WATER

Stats
Weight: 185.2
Location: Anytime Fitness
Mood: Average
Length: 75 minutes






WINGS AND HAMMIES

Still testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*Another beta test of this program that I wrote. Another HEAVY day for strength. This is loosely based on Wendler’s 5/3/1, but I’ve got to say, I felt like I could up the weight – from 65%, 75%, 85% of 1RM. I felt great on the DL’s. Maybe it was just the JuggHP talkin’? lol

Description:
5 total sets, 2 Warm Up sets at 10 reps and then 3 working sets at 65%, 75%, and 85%. Then the Accessory Lifts I did 5 sets of 10 with a Finisher.


Main Lift

Barbell Deadlift – mixed grip
*rest times were 120 seconds.
Set 1 – 155lbs x 10 reps (Warm Up)
Set 2 – 185lbs x 10 reps (Warm Up)
Set 3 – 210lbs x 5 reps (65% of 1RM)
Set 4 – 245lbs x 10 reps (75% of 1RM)
Set 5 – 280lbs x 5 reps (85% of 1RM)


Accessory Lifts

Crossfit Pullups
*rest times were 60 seconds.
Set 1 – BW x 10 reps
Set 2 – BW x 10 reps
Set 3 – BW x 10 reps
Set 4 – BW x 10 reps
Set 5 – BW x 10 reps

Wide Grip Straight Arm Pulldown
*rest times were 60 seconds.
Set 1 – 110lbs x 10 reps
Set 2 – 115lbs x 10 reps
Set 3 – 120lbs x 10 reps
Set 4 – 125lbs x 10 reps
Set 5 – 130lbs x 10 reps

This was a new exercise for me. Trying to grow the wings (lats). What do you think?




Seated Cable Row
*rest times were 90 seconds.
Set 1 – 140lbs x 10 reps
Set 2 – 140lbs x 10 reps
Set 3 – 140lbs x 10 reps
Set 4 – 140lbs x 10 reps
Set 5 – 140lbs x 10 reps

FINISHER
Bodyweight Squats down to a 14” ball – to fatigue = 62 total reps

[kennknee]

@MrThreeSixtee - kennknee - Training and Supp Log - 02/24/2013

Stats
Weight: 186.2
Location: Anytime Fitness
Mood: Average
Length: 65 minutes

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



Warm Up – perfecting a new The Box Set ballistic warmup

Intra Supp: Infinite Force – Grape







Bi's and Tri's

Still beta testing some THE BOX SET workouts.
*I’ll get into the program I’m writing more and more in the next 4 months, but this is another sample workout. Again, didn’t use bands like I will for the actual workout. I think that will help step up the intensity.

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 Bicep Lift

Preacher Curl
*resting only the time it takes my partner to do his set
Set 1 – 80lbs x 3 reps (55% of 1RM)
Set 2 – 80lbs x 3 reps (55% of 1RM)
Set 3 – 80lbs x 3 reps (55% of 1RM)
Set 4 – 80lbs x 3 reps (55% of 1RM)
Set 5 – 80lbs x 3 reps (55% of 1RM)
Set 6 – 80lbs x 3 reps (55% of 1RM)
Set 7 – 80lbs x 3 reps (55% of 1RM)
Set 8 – 80lbs x 3 reps (55% of 1RM)
Set 9 – 80lbs x 3 reps (55% of 1RM)
Set 10 – 80lbs x 3 reps (55% of 1RM)
Set 11 – 80lbs x 3 reps (55% of 1RM)
Set 12 – 80lbs x 3 reps (55% of 1RM)

Main Tricep Lift

Close Grip Bench
*resting only the time it takes my partner to do his set
Set 1 – 125lbs x 3 reps (55% of 1RM)
Set 2 – 125lbs x 3 reps (55% of 1RM)
Set 3 – 125lbs x 3 reps (55% of 1RM)
Set 4 – 125lbs x 3 reps (55% of 1RM)
Set 5 – 125lbs x 3 reps (55% of 1RM)
Set 6 – 125lbs x 3 reps (55% of 1RM)
Set 7 – 125lbs x 3 reps (55% of 1RM)
Set 8 – 125lbs x 3 reps (55% of 1RM)
Set 9 – 125lbs x 3 reps (55% of 1RM)
Set 10 – 125lbs x 3 reps (55% of 1RM)
Set 11 – 125lbs x 3 reps (55% of 1RM)
Set 12 – 125lbs x 3 reps (55% of 1RM)


Accessory Lifts

Hammer Curl
*resting about 60 seconds.
Set 1 – 45’s x 12 reps
Set 2 – 45’s x 12 reps
Set 3 – 45’s x 12 reps

Weighted Dips
*resting about 60 seconds.
Set 1 --> +35lbs x 12 reps
Set 2 --> +35lbs x 12 reps
Set 3 --> +35lbs x 12 reps



Accessory Forearm Lifts

Reverse Cable Curl
*resting only the time it takes my partner to do his set
Set 1 – 66lbs x 12 reps
Set 2 – 66lbs x 12 reps
Set 3 – 66lbs x 12 reps

Simulated Rope Climb (check out my video below for example)
*resting only the time it takes my partner to do his set

Set 1 – seated
Set 2 – seated
Set 3 – seated

[BendtheBar]

Solid from bell to bell.

[kennknee]

Originally Posted by BendtheBar

Solid from bell to bell.

Thanks Steve.