KenshinH's Quest for Old Man Strength and Fitness

[Woody-5]

Strong squatting my man!
The vid isn't showing up on my phone so I'll have to watch it from the computer tonight

[KenshinH]

strong showing bro, don't low bar so i dont really have much to offer you. nor do i have vid atm. i know your reps at 335 were looking real tight last i saw them.

i imagine the increase in depth is caused from hip fatigue. usually the weak point in peoples squats because no one really trains them. you said you corrected the problem though so whatever. i know trying to hit a called squat exactly was killing my knees. so i went back to letting my body tell me when to stop as i discussed before. i know it's different w/ pl squats though. either way man i'm sre you'll lock it down.

Yeah it was a case of not being focused on depth, rather than hip fatigue. I definitely can't do 355x5x5 ATG so I had to make sure I didn't go too low in the subsequent sets.

Strong squatting my man!
The vid isn't showing up on my phone so I'll have to watch it from the computer tonight

Thanks bro. Damn YouTube limits the syndication of the vids if it contains certain types of copyrighted music, which this video has.

[BenW22]

at the squat volume.

Edit: HEAVY squat volume.

[Anthony21]

Awesome work Ken. I wish I saw this before I squatted today, it might of made me more beast lol. Nice work buddy.

[KenshinH]

Yeah it was a case of not being focused on depth, rather than hip fatigue. I definitely can't do 355x5x5 ATG so I had to make sure I didn't go too low in the subsequent sets.

Thanks bro. Damn YouTube limits the syndication of the vids if it contains certain types of copyrighted music, which this video has.

I've now added a mobile-friendly URL to the video to the original workout post. Included here:

http://www.youtube.com/watch?v=CQsKtOspg34 (mobile-friendly)

at the squat volume.

Edit: HEAVY squat volume.

Thanks B! I'll head over to your and Marshall's log in a bit to check out your weekend workouts.

Awesome work Ken. I wish I saw this before I squatted today, it might of made me more beast lol. Nice work buddy.

Thanks Anthony! Will check out your log soon.

[BenW22]

Thanks B! I'll head over to your and Marshall's log in a bit to check out your weekend workouts.

Feel free Although, while I did go to the gym, most of my "working out" was done with a knife and fork in my hand. Sometimes just my bare hands

[MakeGoBoom]

good deal bro, as i said i know nothing of low bar squatting.

[jshaw5]

Damn man, squat volume at 355 is beastly.

[jeezyreezy]

That squat volume is insane! Most excellent work

[KenshinH]

Feel free Although, while I did go to the gym, most of my "working out" was done with a knife and fork in my hand. Sometimes just my bare hands

Sometimes you gotta ditch the utensils and get down and dirty brah

good deal bro, as i said i know nothing of low bar squatting.

me neither brah

Damn man, squat volume at 355 is beastly.

That squat volume is insane! Most excellent work

Thanks brahs! I'll be feeling it later today ... the DOMS from X-Factor seems to come about 24 hours later for me.

[KenshinH]

Supplements
4 caps Osteo-Sport and 4 caps BioForge upon waking
1.5 scoops Craze + 6 caps X-Factor + 6 caps Peak Beta+ 60 minutes pre


Workout
Wide-Grip Lat Pulldown:
105x8
120x8
135x8

Barbell Bench Press: (Macenko wk 5 day 1)
45x10
95x8
145x5
185x8
230x6
260x4
275x3 (vid)
275x3 (*** stopped after this - see notes **)

Pendlay Row:
135x5
165x5
195x5
225x3x3

- FatGripz up to 195

Seated Calf Raise:
90x10
135x10
180x8x2


Notes
* Well, what can I say about this workout except that it sucked! My left elbow was giving me problems again the day after heavy squats, but it didn't really get bad until the 260x4. Up until then, I was feeling strong, probably the strongest since starting Macenko

* This actually happened a few months ago as well, and it forced me to change the lifting schedule so that I could bench pain-free. I had totally forgotten about it until tonight. On the first 275x3, instead of controlling the weight down, my left elbow gave out and the bar touched my chest at an off angle. I spent those three reps trying to recover from that, using up a lot of energy and strength in the process. Ever stubborn, I decided to do another set at 275 and had to fight for the last rep.

* At that point, my elbow was killing me. That's when I remembered the lesson I was taught a few months ago, and decided to call it a day regarding the bench press. Not really a point to fight for that third 275 set and add an AMRAP set on top of that with the problem I was having.

* As of now, my current thinking is to redo this Macenko workout Thursday morning (the gym closes later on for Thanksgiving). That should be enough time for the elbow to get well. Basically, the Macenko sessions shift by one bench day. Secondly, I need to redo my workout schedule so that I don't have the problem of bench following squats the day after. I did this in my previous supplement log, so I just have to look it up.

The video shows the first 275x3 set. Just for the Macenko gang, I wore the wrist wraps


http://www.youtube.com/watch?v=-hQP3r4wwE4

[morn010]

Be safe and be strong on that bench

Oh i forgot: You're already strong hehe! Good work!

[Anthony21]

Strong work out nonetheless Ken. Get that elbow healed up bro.

[KenshinH]

Be safe and be strong on that bench

Oh i forgot: You're already strong hehe! Good work!

Strong work out nonetheless Ken. Get that elbow healed up bro.

Thanks guys. It just needs a few days and it'll be good to go

[jeezyreezy]

The elbow is an ongoing problem for you? Have you ever gone to have it checked out?

[KenshinH]

The elbow is an ongoing problem for you? Have you ever gone to have it checked out?

No it's not chronic. Only a problem when I go heavy on squats, and the soreness shows up the day after.

[KenshinH]

Supplements
4 caps Osteo-Sport and 4 caps BioForge upon waking
1.5 scoops Craze + 6 caps X-Factor + 6 caps Peak Beta+ 60 minutes pre


Workout
Wide-Grip Lat Pulldown:
105x8
120x8
135x8

Standing Barbell Shoulder Press (OHP):
45x10
65x8
95x5
115x3
135x3
155x3x3

Wide-Grip Pulldown Behind The Neck:
120x8
135x8
150x8x3

- Between OHP sets

Barbell Deadlift: (3/5/1 wk 1)
135x5
225x3
295x3
335x3
375x3
395x1
415x1
425x1
415x1


Notes
* I thought about taking it easy Tuesday night, but my elbow felt better. I went ahead with the semi-deload on OHP - same weight as last week but for 3x3 instead of 5x5. Elbow held up fine.

* I've decided to follow 3/5/1 + singles for my deadlifts. The Russian program was just too taxing to do in conjunction with the heavy squatting I've been doing. It felt good to do some singles. I'm using a training max of 415 to start with, so it was pretty easy.

* No vids because nothing exciting happened

[Woody-5]

Great news on the elbow feeling better

I'm considering trying that Russian program for squats but the deadlift portion looks like murder, I don't blame you for changing that up!

[KenshinH]

Great news on the elbow feeling better

I'm considering trying that Russian program for squats but the deadlift portion looks like murder, I don't blame you for changing that up!

Haha yeah. It took me a while, but my stubborn self is beginning to realize that high-rep deadlift sets at 80%+ have more drawbacks than benefits. I'm fine with one such set (a la 5/3/1 AMRAP) but have doubts at doing 6(!) such sets.

The Russian program seems to work better for squats with that volume because squats are easier to recover from. Anecdotally, when I ran this program the first time, I gained more on my squats

[Woody-5]

How did your bench respond to the Russian program?

[KenshinH]

How did your bench respond to the Russian program?

Bench was a special case because I was trying to get back to the 315 level, but couldn't with whatever program I was running at the time. I used 295 as my training max on the Russian program. Everything was going great. I missed one rep on the 8th week. Was supposed to do 295x2x2, ended up doing 295x2 and 295x1.

On the max week, I went for 315, had a horrible unrack and then had to struggle to control the weight. Stalled right at my sticking point and tried to push through for a few seconds but it wasn't meant to be I came back and nailed 305 after that. So on paper it was a 10 lb gain, but I'm sure I had 310 if I had tried that first, or possibly 315 if I hadn't fuked up the unrack. All in all, I'd say 15-20 lbs?

inb4 cool story bro

[Anthony21]

Awesome pulls man, just what I needed to see before my deadlift day today. Strong(er) Ken.

[KenshinH]

Awesome pulls man, just what I needed to see before my deadlift day today. Strong(er) Ken.

Lol thanks man. I'm always sporting Elite gear in the gym. You can see it in my vids.

Go get some PRs today Anthony! Strong(er) brotha.

[dbone1026]

Strong(er) bromance going on in here

[jeezyreezy]

Glad to hear the elbow didn't give you any trouble doing the 3x3 for ohp

[MakeGoBoom]

good deal bout the elbow bro, strong showing

[NaotoDate]

KenshinH, what are your thoughts on Craze?

Nice to read that you didn't injure yourself when benching yesterday. I have a shoulder issue from the past, and it still reminds me
not to go too heavy on the chest days. But when you feel strong, it's hard to hold back.

[dbone1026]

KenshinH, what are your thoughts on Craze?

Nice to read that you didn't injure yourself when benching yesterday. I have a shoulder issue from the past, and it still reminds me
not to go too heavy on the chest days. But when you feel strong, it's hard to hold back.

Craze is the $hit (I think I can speak for Kenshi on this one ). I usually go between 1-2 scoops, one of the best pres I have every used.

[BenW22]

* No vids because nothing exciting happened

I know we're all at different levels, but 3 reps at 400+ is exciting to me.














............very exciting

[KenshinH]

Glad to hear the elbow didn't give you any trouble doing the 3x3 for ohp

good deal bout the elbow bro, strong showing

Thanks guys. Planning to hit Macenko again Thursday morning before the gym closes for Thanksgiving. Hope it goes well

KenshinH, what are your thoughts on Craze?

Nice to read that you didn't injure yourself when benching yesterday. I have a shoulder issue from the past, and it still reminds me
not to go too heavy on the chest days. But when you feel strong, it's hard to hold back.

I have the tendency to go to the brink on my pressing. Probably not the wisest thing to do

Craze is the $hit (I think I can speak for Kenshi on this one ). I usually go between 1-2 scoops, one of the best pres I have every used.

I see that you're still vying for the KenshinH rep job

@NaotoDate, I'd go one step further and say that Craze is unequivocally the best pre I've ever used and in my top 5 list of supps of all time.

I know we're all at different levels, but 3 reps at 400+ is exciting to me.

............very exciting

Well, then I don't know what you'd do when I start pulling heavier in a few weeks


Happy Thanksgiving all!