KenshinH's Quest for Old Man Strength and Fitness

[KenshinH]

Introduction

I had lurked on the forums for a while before making an account in 2009. But that was for buying supplements Earlier this year, I decided to get more involved on here because exercising is my main hobby and I'm always looking for ways to make it more enjoyable. Working out is primarily a solitary pursuit; it follows that one great way to improve the experience is to join a like-minded community of enthusiasts, where one can share or give and take as one chooses.

I started with a supplement log that ran for 9 weeks with great results. Then I took a two-week deload before starting on my second supplement log. That one will end later today with the last workout, so I thought it would be an appropriate time to start a workout journal. Besides record-keeping, maintaining this journal is a way to keep me active within the community and to provide motivation in times of such need.


Vital Stats

• Age: 39
• Ht: 5'7"
• Wt: 190 lbs
• BF: unknown

Recent Max Lifts

• Squats: 405x1
• Bench: 290x3, 295x2, 315x1
• Deadlift: 425x3x2
• Pendlay Row: 245x3
• OHP: 170x3
• Dips: +115x8

Goals (however long it takes!)

As I grow older, I want to get stronger while still maintaining a certain level of fitness. Not the "strength at all costs" mentality nor the "must be sub-10% shredded" crowd but rather a combination of strength and fitness that makes sense to average joes yet is ambitious enough to make for a very tough challenge. To put into numbers:

• 500/400/600 (or any combo of 1500) at 200 lbs at ~14-15% BF

Being a sports fanatic, the closest parallel I can find in professional sports to this goal are NFL tight ends and linebackers - positions which require this great combination of strength and fitness.


Supplements

Current staple supps are:

• Protein
• Creatine
• Multi + joint support
• BCAAs
• PWO

I always train using programs and I'll typically supplement each program run with a test booster/AI or some other product not covered in the staple supps list.

Finally, as my own motivation, I'm including the video of my 325 bench PR, done two years ago when I was much more bench-focused. I'm much stronger in the other big lifts now, but I've been trying to get back to this number on the bench. My short-term goal is to beat 325 by the end of the year.


http://www.youtube.com/watch?v=S2vxZzyQJeA

[RyouBakua]

f1rstin it

[Anthony21]

Big Ken!!!

You know I gotta stop by and sub your thread man.

[KenshinH]

f1rstin it

Big Ken!!!

You know I gotta stop by and sub your thread man.

Thanks bros! You guys are both on spread.

By the way, don't create a thread early Sunday morning unless you like slow threads

[Wolf-Baron]

Subbed.

Good luck on your Journey man

[KenshinH]

Subbed.

Good luck on your Journey man

Thanks bro! Nice to have you.

[KenshinH]

Supplements
3 caps APE 90 minutes pre
3 cap XF + 8 caps X-Gels + 2 g LCLT + 1.25 scoops Craze 60 minutes pre + 0.25 scoops Craze intra


Workout
Barbell Squat:
45x8
135x5
185x4
225x3
275x3
325x3
365x1
405x1 PR (vid)

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

Barbell Bench Press:
45x20
135x5
175x3
205x3
235x3
265x3x3

Wide-Grip Pull-Up:
3x9


Notes
* This is the last workout of my second supplement log and ends a 10-week program. I also consider it the first workout of my journal because it includes deloading the bench after the program's end. If interested, you can check out the supplement log at http://forum.bodybuilding.com/showth...hp?t=146758253.

* My one goal today was to come into the gym and hit a squat 1RM PR! I'm already in deload mode on everything else

* Because of my recent knee and hip soreness, I made sure to be thoroughly warmed up before squatting real weight. The warmup consisted of 5 minutes on the elliptical and some dynamic stretching (3 sets of BW squats). It worked because my hips felt great, although there's still some lingering soreness in the left knee. My plan was to work up to a 1RM without pushing it on any set. I needed to save my knee for that 1RM attempt.

* So on to the video. Today was also the first time I've ever asked for a squat spot. Having a spotter allowed me to hit depth without worrying about burying myself or dropping the bar back onto the supports. As it turned out, 405 was slightly easier than I thought. I went really low for me, not ATG but certainly lower than my recent heavy squats (which I tend to hit right at legal PL depth). My speed out of the hole was pretty good too. All in all, I may have had 10 more pounds in me, but I'm really happy with this PR anyway 405 was one of my end-of-the-year goals!


Here is the video of the 405x1 squat:

http://www.youtube.com/watch?v=0nfFXY-Cupk

[BOSHO]

Subbed for life, bro!

[0R1G1N]

Will always follow. Got to keep an eye on the competition

[KenshinH]

Subbed for life, bro!

Will always follow. Got to keep an eye on the competition

Great to see you guys here!

[Hosum]

You're strong as fuarkk, sub'd and rep'd!

:}

[KenshinH]

You're strong as fuarkk, sub'd and rep'd!

:}

LMAO, good to have you President of the University of Hosum!

[BenW22]

Vital Stats

• Age: 39
• Ht: 5'7"
• Wt: 190 lbs
• BF: unknown
• Sexiness Level: 10/10

Fixed.


Oh and in

[KenshinH]

Vital Stats

• Age: 39
• Ht: 5'7"
• Wt: 190 lbs
• BF: unknown
• Sexiness Level: 10/10

[KenshinH]

Supplements
1 scoop White Flood v2 * + 2 g LCLT 30 minutes pre


Workout
Pendlay Row:
45x12
135x8
165x5
190x3
215x3x3

- FatGripz up to 190.

Hammer Strength Shrugs:
180x10
270x10
410x10
470x10x3


Notes
* Short lunchtime workout.

* I did the Pendlay rows that were postponed from yesterday. Skipped BB calf raises due to time. I may do them later in the week.

* Since the next few weeks are fairly light, I'm going to cycle off Craze and use some of the other PWOs I have lying around - WFv2, PreSurge, and Domination. I'll miss Craze though. Let's see if it hits me harder once I pick it up again

* I'll also use the time to do a few exercises I don't normally do, just to keep things interesting.

[New Evolution]

I may be late but I am in.

[BenW22]

I haven't used WFv2 for quite a few months, but I remember getting some insane pumps from it. Seriously, one of the best pump PREs I've ever used.

[KenshinH]

I may be late but I am in.

Thanks bro, good to see you make it back from the O in one piece

I haven't used WFv2 for quite a few months, but I remember getting some insane pumps from it. Seriously, one of the best pump PREs I've ever used.

Yeah, I like WFv2. Smooth moderately-stimmed pre. Tastes good too.

By the way, woke up this morning and took my last remaining Detonate for a pick-me-up. Still works for me

Tonight, in your honor and dbone's, I'm going to do some deficit deadlifts before hitting my normal work sets. Haven't done those in ages so I'm not sure how high I should set the deficit or even how heavy to go. I'm thinking of using a 45-lb plate (2"?) or two of them as the platform.

[Anthony21]

Nice workout Ken. What do deficit deads add to your training? I guess i'm wondering the benefits and when to add them in?

[BenW22]

Thanks bro, good to see you make it back from the O in one piece



Yeah, I like WFv2. Smooth moderately-stimmed pre. Tastes good too.

By the way, woke up this morning and took my last remaining Detonate for a pick-me-up. Still works for me

Tonight, in your honor and dbone's, I'm going to do some deficit deadlifts before hitting my normal work sets. Haven't done those in ages so I'm not sure how high I should set the deficit or even how heavy to go. I'm thinking of using a 45-lb plate (2"?) or two of them as the platform.

I am down to my last few Detonate too

The first time I did deficit DLs I used this (which is a pretty severe deficit even without the risers):



I've also used plates which are a bit shorter, but can be annoying to stand on depending how they're shaped.

I'm not nearly the deadlifter you are. I max at conventional at 370 and was able to pull 315 with deficit. I'd start at 135, then 225 and see how they feel. Maybe plan a 20% drop from your conventional working sets.

[KenshinH]

Nice workout Ken. What do deficit deads add to your training? I guess i'm wondering the benefits and when to add them in?

Deficit deads address a specific weakness in your pull, namely the initial pull from the floor. My lockout is strong, but my initial pull is weak. I've only failed a pull when I can't get the bar above the knees. You can see it in my 425x3 video in my supplement log, especially on the 3rd rep where my legs were shaking.

By doing deadlifts at a deficit, you're overloading that part of the pull, forcing your body to get stronger to compensate. They can be done as an accessory exercise after regular deadlifts or to replace regular deadlifting for a while. Once you go back to normal deadlifts, the same weight you were using for deficits will feel like a breeze.

Conversely, if your weakness is in the lockout portion of the pull, then doing rack pulls will address that.

I am down to my last few Detonate too

The first time I did deficit DLs I used this (which is a pretty severe deficit even without the risers):



I've also used plates which are a bit shorter, but can be annoying to stand on depending how they're shaped.

I'm not nearly the deadlifter you are. I max at conventional at 370 and was able to pull 315 with deficit. I'd start at 135, then 225 and see how they feel. Maybe plan a 20% drop from your conventional working sets.

That looks too high. From browsing online, I see recommendations for 2" - 4" and 3" - 5" deficits. I'm going to aim for a 3" deficit.

I was planning to do 385x3x3 normal deadlifts today, so I may start with the deficits and work up to 385 for a few singles and then hit the normal work sets right after.

[Anthony21]

Nice. I'll definitely keep this in my mind. I know I need to work on bar speed and explosiveness.

[BenW22]

That looks too high. From browsing online, I see recommendations for 2" - 4" and 3" - 5" deficits. I'm going to aim for a 3" deficit.

Oh yeah, the pic I posted is way too high. I use just the step by itself. Not the additional risers that go under each end.

[deebee83]

Goals (however long it takes!)

As I grow older, I want to get stronger while still maintaining a certain level of fitness. Not the "strength at all costs" mentality nor the "must be sub-10% shredded" crowd but rather a combination of strength and fitness that makes sense to average joes yet is ambitious enough to make for a very tough challenge. To put into numbers:

• 500/400/600 (or any combo of 1500) at 200 lbs at ~14-15% BF

Being a sports fanatic, the closest parallel I can find in professional sports to this goal are NFL tight ends and linebackers - positions which require this great combination of strength and fitness.

Awesome goal, very nice man. Subbed, enjoyed reading.

[morn010]

IN for beast lift

[KenshinH]

Awesome goal, very nice man. Subbed, enjoyed reading.

IN for beast lift

Thanks brahs. Glad to have you!

On another note, my Tommy Kono knee sleeves came in today. Contemplating whether to try them out with deadlifts tonight or not

[KenshinH]

Supplements
1 scoop White Flood v2 + 2 g LCLT 45 minutes pre


Workout
Standing Barbell Shoulder Press (OHP):
45x10
65x8
95x5
125x3
150x3x3

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

- Between sets of OHP

Deficit Barbell Deadlift:
135x5
205x5
275x5
325x3
355x1
385x1 (vid)

Barbell Deadlift:
385x3x3

- Did these right after the deficits.


Notes
* Continuing light/deload week 1.

* I used the Step as my platform. Quick and dirty measurement yielded 4", so it was a 4" deficit - a little higher than I would have liked. Since I hadn't done these in so long, I think my form was pretty bad Managed to get up to a 385 single and recorded that lift. My speed on all the reps were pretty slow because I was trying to get the form down. On some reps the bar didn't stay in touch with my body the whole way.

Anyway, here's the video of the 385x1. It wasn't hard, but that's as heavy as I wanted to go tonight.


http://www.youtube.com/watch?v=Oh8qChL92PA

[Anthony21]

That 385 looked easy bro, nice job. That is a pretty big deficit to start with haha.

[KenshinH]

That 385 looked easy bro, nice job. That is a pretty big deficit to start with haha.

Thanks bro. My form was so sh!tty on this rep lol. You can see the bar roll right as I'm about to pull and it's not even against my shins Didn't seem to affect the lift though.

As expected, the hardest part was the initial pull to get it going. That part definitely felt heavier than the 425 reps I pulled last week. If I had to put a number on it, it felt like 445+. Once I got the bar to mid-shin level and had built momentum, then it felt like a normal 385 .

That 4" deficit's a bit much. The bar was almost touching my shoelaces

[Anthony21]

Way to beast it out though. I have to start working on some deficit pulls in the near future. I definitely need to work on bar speed.