KenshinH's Quest for Old Man Strength and Fitness

[KenshinH]

just started to watch the vid..... immediately closed the window as soon and i hear evanescence....... damn it dude.... reps don't count



ok well i muted it immediately.... and i guess they count

LOL

Make a request please

Smart move dialing the Max back, you'll be better in the long run
Excellent effort today!
Beautiful pic of the family!

I feel better with the decision to dial it back as well. And thanks for the kind words on the picture

[New Evolution]

Great picture bro!

Who is that handsome man?

And no, is not you Ken. I am referring the one in the middle.

[MakeGoBoom]

The safety dance.... what else is there?

[KenshinH]

Who is that handsome man?

And no, is not you Ken. I am referring the one in the middle.

This one?

The safety dance.... what else is there?

Old school! Not sure I have that track, but I'll check.

[RyouBakua]

Great picture bro!

great pic!

i like his shirt

[audieswu]

This one?

[IMG]http://i50.tinypic.com/2v3j0i9.png[IMG]

Lil BFF looking cute as a button

[jeezyreezy]

Thanks J! That was the most recent pic I had of all three of us

When's it from?

[KenshinH]

Supplements
1 scoop Energized N'Gage post morning


Morning

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

Barbell Bench Press: (TM ID)
45x20
135x5
185x3
225x2
255x1
280x3 (vid)

Pull-Up:
1x12
1x11
1x10


Night

Standing Barbell Shoulder Press (OHP):
45x8
65x5
95x5
130x3
155x5x3 (vid of 3rd set)
... Had problems focusing at the beginning, but things got better. The last set of 155 was actually the easiest.

Pendlay Row:
135x5
155x5
185x5
205x3
235x4x3 (vid of 3rd set)
... FatGripz up to 185


Notes
* For bench, decided to stick with 3 reps for TM Intensity Day. +5 lbs from last week. I'm now 10 lbs away from my 3RM.

* As can be seen in the video, my lockout is weak - conversely I'm strong off the chest. Normally it's the reverse. This is likely due to my elbows being sore all the time from squatting, so they're never at 100%. I'll continue with the weighted dips to get that aspect stronger, but ultimately, things will return to normal once I'm done with Smolov

* Had some issues with focus at the start of the night session, some of it due to stuff going on at the gym. Finally got into the right mode at the tail end of my OHP work. Next week will be 5RM PR territory

* Pendlays felt heavy at 235, due to the fact that I hadn't gone that high in a few weeks.

The song in the video is for MakeGoBoom


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

[Juggernaut0]

Awesome bench yo. Reppin out 300 on bench ain't too far away.

[johnblythe]

cute kid, man. great benching as usual!

[KenshinH]

great pic!

i like his shirt

Thanks RB! My son loves Angry Birds Star Wars lol

Lil BFF looking cute as a button

Tyler says thanks to his daddy's BFF

When's it from?

That picture was from when Tyler turned 5 last month

Awesome bench yo. Reppin out 300 on bench ain't too far away.

Thanks man. I'd love to hit 300 for 3 reps soon

cute kid, man. great benching as usual!

Thanks brother john!

[pastorpritch]

Nice work man!
That's a lot of compound movement there, looking really strong on those Pendlay's at the end of all that, especially for not having done them for a bit

Great work!

[howimliving]

Thanks man. I'd love to hit 300 for 3 reps soon

i think you've already got it

great session, vid and kid pics

280x3 looked easy

[Raigs]

Nice sessions! Nice that the last set of OHP was the easiest.

280x3 is strong

[KenshinH]

Nice work man!
That's a lot of compound movement there, looking really strong on those Pendlay's at the end of all that, especially for not having done them for a bit

Great work!

Thanks Pritch! Hard to keep good form with the Pendlays at the end of a session

i think you've already got it

great session, vid and kid pics

280x3 looked easy

Thanks HIL! I have 300 for 1, maybe 2 reps if I let my elbows recover 100%. The third rep would require me to be at my all-time best ... Hopefully soon

Nice sessions! Nice that the last set of OHP was the easiest.

280x3 is strong

Yeah, the last set of OHP surprised me a little because the first two felt heavy. Maybe I was more pumped up about it because I knew it was being recorded lol

[Woody-5]

Strong bench triple! Love those heavy pendlays as well

OHP evening session following ID bench is crazy

[New Evolution]

This one?






Old school! Not sure I have that track, but I'll check.

Cute little Tyler bro.



And nice video too. Pendlay rows look too easy for you.

[Anthony21]

Strong benching, boss strong.

[audieswu]

And nice video too. Pendlay rows look too easy for you.

This. BFF good job man!

[jeezyreezy]

Way to bang out that 280x3 on bench! Great effort in that vid

[KenshinH]

Strong bench triple! Love those heavy pendlays as well

OHP evening session following ID bench is crazy

Thanks bro. OHP is feeling strong lately and yet I'm doing them on ID bench day Must be the light recovery day with Smolov squats

Yup, <3 Pendlays

Cute little Tyler bro.

And nice video too. Pendlay rows look too easy for you.

This. BFF good job man!

Thanks du mas! I rarely record Pendlays. Not sure why I did yesterday lol

Strong benching, boss strong.

Way to bang out that 280x3 on bench! Great effort in that vid

Thanks guys. The bench felt pretty good

[mstatefan91]

Great benching bro. Now time for more squats!

[KenshinH]

Supplements
1 scoop Energized N'Gage post


Barbell Squat: (Smolov int w2d3)
45x8
135x5
205x3x2 extra warmup set
275x3
320x3
360x4
380x5 rep PR
380x5 [again] (vid) came up uneven on fourth rep, had to grind that out AND the fifth one
380x5 [again!]
380x5 [again!!] (vid)
... Ermahgerd


Notes
It's quite a luxury to go into the gym with only one exercise in mind. But when that one exercise is a Smolov intense cycle session, you know you're in for it.

Such was the case here, where I'd have to set a 5RM, and then do it 3 more times! It's not a true 5RM, but 5 reps at 380 would be a tough set regardless.

Adding to the concern was that I still didn't feel 100% on my squats. Knees were still slightly sore and my hips were tight, which affected my ability to sit back and to use hip drive from the bottom.

After the first 380x5 set, I was thinking that there's no way I can get all four sets. Then the second set happened and the last two reps were grinders. This actually gave me some confidence because I was able to finish despite a form break. Then it was just a matter of getting adequate rest between the sets and focusing on each and every rep to make it count. Another form break may be irrecoverable.

This was quite possibly the toughest workout I've ever had. Every set at 380 was a mental battle, and then I'd have to psyche myself up for the next one. It felt damn great after I racked the bar on the last set


... Video coming later in the morning

[12ccopeland]

Don't you love being able to say "the toughest workout I've ever done" as you make progress?

Great job Ken!

[Juggernaut0]

Don't you love being able to say "the toughest workout I've ever done" as you make progress?

Great job Ken!

Agreed. Just awesome man. Eat lots and get some rest.

[blkbelt42]

It's quite a luxury to go into the gym with only one exercise in mind. But when that one exercise is a Smolov intense cycle session, you know you're in for it.

Nice squatting Ken!

[Woody-5]

Phenomenal work fella! Smash that rep PR then hit it for 3 more sets! Damn impressive

[KenshinH]

Don't you love being able to say "the toughest workout I've ever done" as you make progress?

Great job Ken!

It's great to say that, just not too often Your body won't make it lol

Agreed. Just awesome man. Eat lots and get some rest.

Will do bro. Thanks!

Nice squatting Ken!

Hey man! Nice to have you here, and thanks!

Phenomenal work fella! Smash that rep PR then hit it for 3 more sets! Damn impressive

Thanks Woody. My hips hate me right now lol


-----

Here's the video guys:


http://www.youtube.com/watch?v=ETdU7R6oFds (mobile)

[da2ricky]

Sweet video ken. Congrats on that PR, thats some serious weight

[KenshinH]

Sweet video ken. Congrats on that PR, thats some serious weight

Thanks man. You like that Duran song?