Starting Ken's Strength

[Ken Edwards]

Male, 31, 6', starting around 210 pounds bodyweight.

Have been doing crossfit on and off for 4 years, decided to try running for whatever reason a couple years ago (got a half marathon 'done'), and now have decided a bigger fellow such as myself should really be training heavy.

I tried a SS progression a year or two ago (looks like it was October 2011) but hurt my hip along the way, then never got back on track with SS. We'll see how it goes this time.

[Ken Edwards]

2013-02-11 Monday

I've had my squat and deadlift up over 300 pounds before, but doing a big reset here to work my way back up.

Weight: 209.2 (all weigh-ins first thing in the morning after taking a leak).

Warm up: C2 rower 500m in 1:55.

Squat 3x5x145 pounds
Bench 3x5x85 pounds
Dead 1x5x145 pounds

[Ken Edwards]

2013-02-13 Wednesday

Weight: 210.4 pounds

Warm up: 500m row in 1:39

Squat: 3x5x150 pounds
Press: 3x5x85 pounds
Clean: 5x3x85 pounds

Cool down: 10x foam roll on many parts + orange ball in upper back

[Ken Edwards]

2013-02-15 Friday

Weight: 208.6 pounds

Warm up: 500m row

Squat 3x5x155 pounds
Bench 3x5x90 pounds
Dead 1x5x155 pounds

Did the row at a slower pace today, goal is to warm up, not get gassed. Note that iMove on the iPhone doesn't handle vertical videos well at all when joining them (even if it is just vertical videos, tested after this one was made).


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

[Ken Edwards]

2013-02-18 Monday

Weight: 211.2 pounds*

Warm up: some treadmill time.

Squat 3x5x160 pounds
Press 3x5x90 pounds
Clean 5x3x90 pounds

*Weighed after workout, after family day weekend in Toronto. First time in squat rack at home in a year+. Have been trying to foam roll after every workout, but missed it today. Happy to stick with it even after a travel day.


http://www.youtube.com/watch?v=bSbahzDpQ3Y

[Ken Edwards]

2013-02-20 Wednesday

Weight: 210.0

Warm up: Easy 500m row.

Squat 3x5x175 pounds
Bench 3x5x95 pounds
Dead 1x5x175 pounds

Did a 40 minute 'yin' (easy stretching) yoga & foam roll on Tuesday recovery day.


http://www.youtube.com/watch?v=s_uc52oxTFA

[Ken Edwards]

013-02-22 Friday

Weight: 211

Warm up: 500m row.

Squat 3x5x185 pounds
Press 3x5x95 pounds
Clean 5x3x105 pounds

Did full yoga & foam roll on Thursday, soccer at night. Questioning amount of work on that Thursday 'recovery' day, although I do still feel pretty good after the yoga.


http://www.youtube.com/watch?v=YL-O6qhz_rc

[Ken Edwards]

2013-02-25 Monday

Weight: 211.2

Warm up: 500m row.

Squat 3x5x195 pounds
Bench 3x5x105 pounds
Dead 1x5x195 pounds


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

[Ken Edwards]

Had an RMT / ART session today. Also near the height of a cold, missed the workout. Left hip is a bothersome area right now.

[Ken Edwards]

Definitely a bad cold, off work today. Missed workout.