Starting Ken's Strength

[Ken Edwards]

2015-07-28 Tuesday
Jordan's Conditioning, 9 rounds on rower.

[Ken Edwards]

2015-07-29 Wednesday
Squat 265x5x3
Press 115x5x3
Power Clean 155x3x5

No tabata row, soccer in 35C weather at night.

[Ken Edwards]

2015-07-30 Thursday
Agile 8 to start - hips have been tight since starting up again.
5 min row warm up
Jordan's Conditioning, 9 rounds on rower.
Did the 10 min cooldown on the eliptical in the gym, which was an interesting change.

[Ken Edwards]

2015-07-31
Squat 285x5x3
Bench 175x5x3
Deadlift 295x5

Week of vacation off - I suck

2015-08-11
Squat 305x5x3
Press 135-135-115x5x3
Power Clean 165x1x5

2015-08-17
Squat 310x5x3
Bench 185x5x3 (bench went 5-5-4)
Deadlift 315x5

2015-08-19
Squat 315x5x3
Press 140x3x3
Power Clean 170x1x5

2015-08-21
Squat 320x5x3
Bench 190x3x3
Deadlift 325x5
These deadlifts really sucked. Couldn't tell why when I was doing it but it was because there just wasnt' enough volume leading up to it, and I kept saying to myself 'my deadlift SHOULD be better than my squat, and moved it up'.

Missed monday/tuesdsay - biz travel

2015-08-26
Squat 320x5x3
Press 145x3x3
Power Clean 175x2x5

Press grip is thumb length away from start of knurling. Tried 2nd set in closer and it was not great.
Power clean felt amazing, squeezing back up like in the DL video from SS that is now on youtube. Very helpful.
Recorded the squats on video, still messing with foot placement, thinking too much. Last one was high some times when i said in my head "keep it all tight". 6 reps in the 2nd set cause I lost count.

[Ken Edwards]

2015-08-28
Squat 330x5x3
Bench 195x3x3
Deadlift 335x3-1-1 last one was totally fugly.

The squat for 8-26 should have been 325.

Bench grip is start of hand now one inch outside of start of knurling. Really pushing back with feet to get tight really helped.

I think it's time to deload on the deadlift and get some better mechanics back in order and not try to keep up with anything 'i should be at'. Some videos from today's workout were brutal.

[Ken Edwards]

2015-08-31
Squat 335x5x3
Press 150x3x3
Deadlift 340x5

All I needed for the deadlift was 2 other people the gym for motivation not to look like a fool. Press grip should be about 1cm outside start of knurling. Tried a little inside, almost passed out.

Here's the first set of squats. Some depth is close, and back angle is too straight.

[Ken Edwards]

2015-09-02
Squat 340x5x3
Bench 200x3x3
Power Clean 180x2x5

felt good today

[Ken Edwards]

2015-09-04
Squat 345x5x3
Press 155x3x3
Deadlift 345x5 2-F-F

Nothing left when I got to the deadlift. With Wed workout, soccer wed night, then ART session Thursday, I was just jello.

I'm thinking of moving to a 4 day split to cut down on the lunchtime workout length. Perhaps a deload and splitting heavy squats and pulls to different days will help a bit.

Pickup hockey will start up in October, Monday nights, so I'll have to figure out how to work that in with the lifting schedule too.

Here's the deadlift that didn't go

[Ken Edwards]

2015-09-10 Thu
Squat 275x5x3
Bench 205x3x3
Dead 350x3-F-F


2015-09-11 Fri
Squat 350-320-320x5
Press 160x3x3
PC 185x1x5

2015-09-14 Mon

Going for a 4 day end of novice split now from
http://startingstrength.com/resource...day-split.html

Swapped Press and Bench from the link to match my current schedule.

M: Squat, Bench
T: PC, Chins
W: rest
T: Squat, Press
F: DL, Dips

Did
Squat 355-325-325x5
Bench 210x3x3

Squat didn't go great. Did 3-F-1-1 on the first set since I let my mind wanter. It wasn't pretty. The last 1 was super smooth, frustrating that I can't clear my mind to lift. Need to work on that. Bench went OK. 1h20min away from desk to change, workout, and shower. Goal was 1hr. I'd say the failure, re-rack, and extra rest in between the failed first set was what put me over. Need better concentration in there.

[Ken Edwards]

2015-09-15 Tues
PC: 190x3x5 2,F on set 4. 3 min rest, seemed like the right amount
Dips.
Dips didn't go well to start. I did my first, which turned into a negative, and very painful in the shoulders. Alternated negatives and 5 second static holds, then did 10 dips. All single reps for all dip-types were done with 30sec - 1min rest. In the set of 10 it went 5,F,F,3. Needs work for sure. Pull ups are going to be the same I figure. Took 1hr7min desk to desk.