01-06-15 02:52 PM - Post#816841    

In an attempt to learn a lesson following my extremely verbose write up of my first 40 days, my goal is to keep this log straight-forward and simple. Much as my training has become.

warm up:
walk around garage
arm swings
air squats
Front squat (95#) x 5
pull up x 1
Get up x 3,3 (3 right, 3 left)
pull up x 2
front squat (125#) x 5
get up (16kg) x 2,2
pull up x 3

Front squat (165) x 5
get up (16kg) x 3,3
front squat (195) x 3
get up (24kg) x 1,1
front squat (205) x 2
pull up x 4
get up (24kg) x 1,1

ab rollout x 5

pull up x 4, 2, 2

35 minutes

Rest was taken as needed, but probably hovered between 1 and 3 minutes.

garage was cold (12F), but I'm enjoying Under Armor's 4.0 base layer. It's pricey, but so far worth the cost as I've been able to warm up easily and retain body heat through the workouts. And no, I have no affiliation with under armor. Not that anyone would assume, but just for clarifications sake.

my training log: What Mr. Kent is Doing Now

What Mr. Kent is doing now
01-06-15 03:14 PM - Post#816844    

It probably bears noting that I'm working on the 18 week protocol. This was day 18. For anyone who has not read it, it can be found somewhere on Dan John's site, but is basically three 6 week blocks. First six weeks are squats, with a secondary exercise rotating every 2nd week.

I've been thinking of it as a series of 10 day work outs, and am approaching with the same mentality of the Easy Strength format. Clean reps, train often, stay fresh.

First two weeks (days 1-10) are squats and pull ups. Days 11-20 are squats and get ups. As you can see I kept some pull ups as I've been enjoying them and frankly excited that I can do sets of multiple, clean reps. I took about 8 days off during the holidays, but right before was easily doing sets of 5 during the work outs. Before my 40 days (which started Sept, 2014) I struggled to do singles and could barely get my chin above the bar.

Day 21-30 (weeks 5 and 6) are squats and presses, but I'm thinking of continuing to keep some pull ups in, and may swing during warmups to keep a hinge nearby. We'll see how I feel. Which is what I love about this style of training - I'm in the gym often and get to work on a lot of movements. Contrast this when I was squatting 1-2 times per week. If I missed a day I felt like I had to reconfigure the schedule to make up that workout, which pushed deadlifts down a day, which pushed presses to the next week, etc. etc. Too much thinking and planning. This is much easier.

So, it's squats for two more weeks (well, 12 more workouts), and then 6 weeks of rack pulls. I'm thinking of retesting maxes after these first 12 weeks. Mr. John promised I'd get 'goofy strong' by taking his advice. Stay tuned.

my training log: What Mr. Kent is Doing Now

Edited by Mr. Kent on 01-06-15 03:16 PM. Reason for edit: No reason given.

01-08-15 08:06 AM - Post#816959    

Jan. 7, day 20 (after checking my log it turned out 1/5 was day 19, and I took 1/6 off):

gym temp 8F
lots of leg swings, air squats, arm rolls, and general movement to warm up before touching any weights

naked get ups x 3, 3
pull up x1
1 arm swings (16kg) x 5 rt, 5 left, 5 rt, 5 left
TGU (16kg) x 2, 2
pull up x 2
Fr Sqt (95#) x 5
kb swing (24kg) x 10
Fr Sqt (125#) x 5

Fr Sqt (175#) x 5
TGU (16kg) x 2, 2
Fr Sqt (175#) x 5
TGU (16kg) x 2, 2
pull up x 3
Ab rollout x 5
pull up x 3, 3 (2 sets with some rest in between)

I was hoping to increase my volume on the get ups, but it was too damned cold. I prefer to train in the morning, but with the colder temps I thought I'd have better luck with the weather in the evenings, that hypotheses has been proven resoundingly wrong.

my training log: What Mr. Kent is Doing Now

01-08-15 10:17 AM - Post#816964    

8 is about what it was here this morning, and there is no way I could imagine training in that temperature, so good on you.

01-08-15 07:17 PM - Post#816980    

Thanks, although I really think the Easy Strength philosophy is a key contributor. It's not hard to motivate myself to to 10 reps and some get ups. But yeah, 8F is freaking cold.

And with all that being said, I skipped tonight due to weather...you win some, you lose some I suppose.

my training log: What Mr. Kent is Doing Now

What Mr. Kent is doing now
01-09-15 09:16 AM - Post#817007    

Day 20, Fri Jan. 9, 2015

warm-up:
approx. 40 minutes of shoveling snow. We were supposed to get up to 4", but ended up with 2" of light, dry powder so not too bad. Enough volume to work up a sweat although I was bundled up pretty good and the clothes were likely a larger contributing factor to the body heat rather than the work.

two-handed swings (24kg) x 10
TGU (24kg) x 1 right, 1 left
5 sets

Front squat (125#) x 5
Front squat (175#) x 5
Pull up x 5
Front squat (175#) x 5
pull up x 4
Ab Rollout x 5
Pull up x 3

today was supposed to begin my pressing (along with squats), but I ran out of time and had to get to work. I feel the pull ups are a better compliment since I had some TGUs in my warm up, plus they were faster since they didn't require loading a bar. I do like the swing/tgu warm up and think I'll keep it in for awhile.

my training log: What Mr. Kent is Doing Now

Edited by Mr. Kent on 01-09-15 09:17 AM. Reason for edit: No reason given.

01-10-15 02:54 PM - Post#817073    

Day 21 (of 18 week protocol)
garage temp 11F

warm up

Swings (24kg) x 10
TGU (24kg) x 1,1 (1 right, 1 left)

alternate between swings and get ups
6 sets

Front squat (125#) x 5
Press (65#) x 8
Front squat (175#) x 3
Press (85#) x 8
Front squat (205#) x 3
Press (95#) x 8
Front squat (195#) x 3
Press (95#) x 6

Ab roll out x 5
Pull up x 3
Ab roll out x 5
Pull up x 3, 3 (rest between sets)

I feel good, but am wondering if inching up the volume is wise. The plan calls for squats (rule of 10) and presses (rule of 25, unless I've misread the article), and 3x8 felt fine although the warmup with 65 was probably more than necessary. Squats were fine. The third rep of 205 was strong, but was close to being a grind, and 195 was much smoother. I still like pullups and the swing/tgu warmup feels really good.

Anyone care to weigh in? Am I over-thinking this? And does Dan call for 25 on presses?

my training log: What Mr. Kent is Doing Now

01-13-15 12:39 PM - Post#817200    

Day 23 (there's a typo above, you'll notice I have two day 20's listed which threw off subsequent numbering. Today was 23) of 18 week protocol.

I'd like to make a point that I am NOT planning on completing all 18 weeks. I'm park benching weeks 1-12, and then planning to transition to a heavier, more intense protocol. I'm curious to see how using ES style workouts for an extended period of time will affect my strength and conditioning when I really get after it. I'll detail my upcoming bus-bench plan in a future post. I still have 7 and half weeks of this first. In total it will be 100 days of ES style work (1 40 day plan, and twelve weeks (60 workouts) of the 18 week protocol.

Day 23:
swings (24kg) x 10
TGU (16kg) x 1 right, 1 left
4 sets

swings (24kg) x 10
TGU (24kg) x 1, 1
1 set

Front squat (125) x 5
front squat (165) x 5
front squat (165) x 5

Press (75) x 5
press (105) x 3
press (115) x 2
press (95) x 5
press (115) x 3
press (115) x 2
press (95) x 5

pull ups x 4
ab roll out x 5
pull ups x 4

Today was the perfect example of park bench. I had an idea of what I wanted to do, but was totally unmotivated once I got to the garage. It was 10F, and I had some other things on my mind. The swings felt fine, but once I tried a get up with the 24kg bell, my knees felt a little sore. I threw on some sleeves for extra warmth and backed down to 16kg for the TGUs in the warm up. Squats felt light and quick and just got through them. Originally I had a 5x2 planned, but again, the motivation wasn't there so I just did a couple sets of 5 (after a warm up set). Then I pressed. Generally I had been interspersing exercises to save time and get the heart rate up a tick, but with the blase mood I found it easiest just to do each movement by itself.

my training log: What Mr. Kent is Doing Now

01-13-15 01:00 PM - Post#817204    

Just curious -- do you compete in anything (lifting or otherwise) or just train for the love of it?

01-14-15 07:47 AM - Post#817250    

The short answer is no, I don't compete in anything currently. I just enjoy training.

my training log: What Mr. Kent is Doing Now

01-14-15 11:11 AM - Post#817264    

Cool. I think I am starting to disagree with the idea that everyone needs to be training "for" something to get the most out of it. Some of us just like lifting weights...

01-14-15 02:56 PM - Post#817272    

Well, proper body functioning and good health should be motivation enough in my opinion, but we seem to live in a society of extremes.

If people don't have the goal of accomplishing some freakish athletic feat, then it doesn't seem to be worth their time to train. And if not an athletic feat then extreme body re-composition. Just look at any number of infomercials advertising exercise systems...all of them use before and after pictures.

It's great to feel good about your body, but whatever happened to being healthy? That just doesn't seem to be emphasized. Although I realize blood values and lab work are a lot less eye catching than lean muscles and abs.

I used to be a competitive athlete, but when I reached my mid-30's I realized I was doing more harm to my body than good. And I was spending more time (and more extreme measures) repairing it as I got older. I've come to the opinion that it's easier to train for health and build my body over time so it functions (and I mean internally as well as externally) well, and I have enough energy and vitality to accomplish what I want in a day.

And this may not be right for everyone, but I've come to find value in this approach.

my training log: What Mr. Kent is Doing Now

01-15-15 10:50 AM - Post#817303    

Day 24:

Swings (24kg) x 10
TGU (16kg) x 1, 1
1 set

Swings (24kg) x 10
TGU (24kg) x 1, 1
3 sets

Press (95) x 5
Press (95) x 5
Front squat (105) x 10
Press (105) x 5
Press (95) x 5
Press (95) x 5

Roll out (from knees) x 5

Garage temp 10F. Complete park bench. Just made sure I got my presses and squats in. After my swings and get ups I still wasn't motivated to be there so decided to get tonic work in with the squats. They felt solid. Presses were good; probably could have started lighter, but I had all quality reps with 105, wasn't sure if I could have repeated, so dropped back to 95 (these are all pounds, btw)

my training log: What Mr. Kent is Doing Now

01-18-15 12:46 PM - Post#817454    

1/16/2015:
day 25

swing (24kg) x 10
pull up x 1

fr sqt (95#) x 5
pull up x 3
fr sqt (125#) x 4
pull up x 3
fr sqt (175#) x 5
pull up x 3
fr sqt ( 175#) x 5
pull up x 3

standing press (75#) x 3
standing press (95#) x 3
standing press (115#) x 3
standing press (115#) x 3
standing press (115#) x 3

roll out x 5
pull up x 3
roll out x 5
pull up x 2

my training log: What Mr. Kent is Doing Now

01-18-15 12:50 PM - Post#817455    

1/17/2015
day 26

fr sqt (95#) x 3
pull up x 3
fr sqt (125#) x 4
pull up x 2
fr sqt (155#) x 2
pull up x 3
fr sqt (175#) x 2
pull up x 3
fr sqt (195#) x 2
pull up x 3
fr sqt (205#) x 2
pull up x 3
fr sqt (215#) x 2

standing press (65#) x 4
standing press (95#) x 2
standing press (105#) x 2
standing press (115#) x 2
standing press (115#) x 2
standing press (105#) x 2

roll out x 5

my training log: What Mr. Kent is Doing Now

01-18-15 12:58 PM - Post#817456    

1/18/2015
day 27

fr sqt (115#) x 5
fr sqt (145#) x 5
fr sqt (175#) x 5
fr sqt (195#) x 3
fr sqt (225#) x 2

standing press (65#) x 8
standing press (85#) x 5
standing press (115#) x 3
standing press (115#) x 2

pull up x 5
rollout x 5
pull up x 3
rollout x 5
pull up x 2

Behind on logging, I keep a paper journal in the gym and finally brought it to my desk to catch up.

Last few days I haven't felt like doing swings or get ups. It's been warmer so I've only needed some light mobility and then it's been right into the squats. Hitting 225 on the fr sqt today was a nice surprise. They were quality reps. Entire workout today: 26 minutes, 35 seconds.

my training log: What Mr. Kent is Doing Now

01-20-15 09:53 AM - Post#817538    

pull up x 2
Front squat (125#) x 10
pull up x 3
standing press (75#) x 10
pull up x 4

tonic day. I think I went a little heavy on the squats. Could hear some creaking in the knees, but otherwise felt fine, and no pain today.

my training log: What Mr. Kent is Doing Now

01-20-15 10:08 AM - Post#817539    

OPEN QUESTION - I have two more workouts before I begin rack pulls. I love deadlifting, but have never done rack pulls. The lowest setting on the safety bar in my squat rack I think may be a touch high. The bar hits at approximately the middle of my kneecap, should I attempt to lower it another half inch so that it starts below my kneecap, or is the distance in this case negligible?

my training log: What Mr. Kent is Doing Now

01-21-15 09:11 AM - Post#817601    

Day 29
1/21/2015

Garage temp has climbed to the mid-20's (F), so it's been livable.

Swings (24kg) x 25 x 3 sets

front squat (95#) x 5
front squat (125#) x 5
front squat (175#) x 5
front squat (175#) x 5

175 felt very light today. I didn't bother to move up though, thought I'd enjoy dominating the weight and exploring foot position during my sets.

Press (75#) x 5
Press (95#) x 5
Press (115#) x 3 (third rep got a little slow)
Press (105#) x 2
Press (95#) x 5
Press (105#) x 3
Press (115#) x 2
Press (105#) x 3
Press (105#) x 2

pull up x 5
rollout x 5
pull up x 3
pull up x 2

And I figured out my height dilemma for rack pulls, I'm going to find something to stand on to gain an extra inch or two so I can start my pulls from just below the knee.

my training log: What Mr. Kent is Doing Now

01-23-15 09:28 AM - Post#817718    

Day 30
1/22/2015

Last dedicated day of squats for awhile

warm up:
swings (24kg) x 25 x 3

fr sqt (95#) x 5
fr sqt (125#) x 4
fr sqt (155#) x 5
fr sqt (175#) x 5

Press (75#)x 5
Press (85#)x 5
Press (95#)x 5
Press (105#)x 5
Press (115#)x 5

pull up x 3
roll out x 5
pull up x 3, 3

the good news is that the weights felt fine, the bad news is that I didn't feel like being there. Which at the end of the day is actually good news because I got the work done. I am pleased with the 115x5 press; my pressing strength has lagged due to neglect, and this 115 set shows improvement. Especially on a day that I wasn't motivated to move all that much.

I think I'm beginning to understand this Easy Strength (park bench) style of working. The 225# double I hit on 1/18 was crisp and snappy. I haven't tested my 1RM in awhile, but the way that double felt I'm wondering if I've increased my max capacity appreciably. Even though I won't be doing squats as a main lift for the next 30 workouts (per the 18 week protocol I'm following), if I were to continue with them I think I would try to minimally use 175# for my sets of 5 which have been feeling easy. I know I've been saying to forget about the weight when park-benching, but I think I may be revising that opinion slightly. I think it's wise to keep an eye on the weight without becoming consumed by it. The way 175 has felt these last few days I'd guess I could get 8 clean reps at that weight. I haven't tested, and maybe I should nudge up the sets of 5, but again squats are done for awhile. Although I'd consider doing a single set of 5 at the end of a random workout in these next few weeks, just 'cause I'm a madman like that.

Oh, and in the interest of attending to my heart muscle and waistline, I added a complex for grins and giggles:

Complex: deadlift/bent over row/hang pwr clean/front squat/push press/back squat

all six exercises done without putting the bar down. Changed weights following back squats:

75# x 6
95# x 6
115# x 4
135# x 3

This got me breathing pretty good and brought to my attention how poor my clean form has become.

my training log: What Mr. Kent is Doing Now

What Mr. Kent is doing now
01-24-15 01:19 PM - Post#817778    

Day 31
1/23/2015

First day of rack pulls -

145 x 5
215 x 5
265 x 5
275 x 5
275 x 5

Movement took a set to get used to. I lost my grip fairly quickly and took a mixed grip on my last set (and yes, I realize I broke the 'rule of 10', but I was enjoying feeling my way through the movement).

Any suggestions? Is a mixed-grip acceptable?

And a slew of pullups. Did 30 total, but didn't bring my log to the computer. Mostly sets of 3-4.

my training log: What Mr. Kent is Doing Now

Edited by Mr. Kent on 01-24-15 01:29 PM. Reason for edit: No reason given.

01-24-15 01:29 PM - Post#817780    

Day 32
1/24/2015

warm up
swings (24kg) x 10
goblet sqt x 10

rack pulls
215 x 5
275 x 3
305 x 3
335 x 3

I'm noticing how locked in and tight I need to keep my entire back during these pulls. I'm sure this will have great carry over to the deadlift from the floor.

Pull ups x 2, 3, 3, 2
Ab roll out x 5

Goblet squat
24kg x 10
32kg x 10

my training log: What Mr. Kent is Doing Now

What Mr. Kent is doing now
01-27-15 09:38 AM - Post#817950    

Day 33
1/27/2015

swings (24kg) x 15
goblet squat x 10

Rack pulls
215lb x 5
265 x 2
305 x 2
335 x 2
365 x 2
355 x 2

I did some calisthenics in the house to get warm before getting into the garage and was ok until I started pulling. I wear two pair of gloves (a liner and the actual gloves), and it was just too difficult to grip the bar through those layers, so I took them off which only changed the discomfort from one of grip to overcoming the elements (garage was 10F this morning and hands were numbing up between sets pretty quickly). The pulls felt good (grip/cold bar issues notwithstanding), but I didn't have motivation to do much else after finishing them. Called it a day. May try to get some pullups and goblet squats in this evening, and also wanted to do a short circuit, but we'll see how I feel.

I'm learning that a large part of training is being secure in the things that I do accomplish in the gym without qualifying them by continually asking if I've done enough to progress. Sometimes the progress is simply completing some work for the day.

my training log: What Mr. Kent is Doing Now

Edited by Mr. Kent on 01-27-15 09:41 AM. Reason for edit: No reason given.

02-03-15 09:27 PM - Post#818453    

2/3/2015
day 34

Rack pulls
135 x 5
185 x 5
235 x 3
275 x 3
315 x 3
355 x 3

Haven't felt much like training; "life" has come up. I'm just going to keep on. In evaluating today's training, I was on the verge of noticing everything I didn't do, but that's not going to help anything. I will say that I'm happy to be lifting triples off the rack at 355. They feel good, and I'm excited to see how this translates into deadlifts off the floor when I get back to them.

my training log: What Mr. Kent is Doing Now

02-04-15 10:56 AM - Post#818469    

This morning was my first foray into the world of heavy hands. It was interesting. I do not have dumbbells that lend themselves to this style of cardio easily, but I made due. I inherited an older set of handles and collars from a friend and have a lot of 2.5 (pound) plates. The collars have a fixed nut that has to be tightened (and loosened) with a wrench. I carried the wrench with me in case anything came loose on the walk. I only needed to tighten them once, so overall the equipment was a success. I started too heavy and loaded the dbs with 5 pounds. However, with the addition of the collars and the handles themselves (which are metal) I think the total weight came in closer to 7 pounds. About 5 minutes into my walk I removed a 2.5 plate from each db, so I was probably carrying 3-4 lbs in each hand after that.

I tried to keep a brisk pace and moved my arms as creatively as possible, however I quickly ran out of patterns and reverted to about 2 or 3 different hand motions. I tried a few in Dr. Schwartz's book, but I think the weights were a little too heavy for some of the more fluid patterns. I did a lot of clean and pressing over my head, and made sure I kept a good range of motion for all movements. I do think my heart rate was up higher than it would have been if I had only taken a brisk walk. I may invest in a heart-rate monitor, but until then my perceived exertion felt equivalent to a slow-jog/quick walk (approx. 9 or 9:30 mile pace) without any weights.

In total I walked and pumped 30 minutes. I'm curious to see how my arms feel tomorrow. They're fatigued right now and I'm hoping to avoid soreness. I may just take a 2.5 pound plate in each hand next time I go out. Or maybe just the handles and collars if I can determine their actual weight. I'm also curious to see how this affects my lifting as I plan to keep on my ES lifting concurrently. Likely in divided sessions, but I may do them back to back if I have time in the morning. I'm still reluctant to pump and walk in the daylight.

my training log: What Mr. Kent is Doing Now

02-05-15 11:54 AM - Post#818527    

Day 35
evening session

Rack pulls
135 x 5
235 x 5
305 x 5
305 x 5

These feel ridiculously easy. I wonder about my technique because they feel like they're mostly working my back (as opposed to glutes and hips), but I think that's mostly due to having to "lock in" (retract my shoulder blades and stabilize the torso) before I pull. I haven't been sore, and if I've learned anything from ES it's that feeling too easy is a good thing and that sometimes progress comes so incrementally that it can be imperceptible day to day. Or, in other words soreness, fatigue, and being beaten up aren't markers of progress in themselves. So, their absence does not suggest a lack of progress.

Pull ups:
1, 2, 3
3, 3, 3
two total waves

I didn't feel like any goblet squats last night, although I'd like to get back to the movement since I've been pulling so much.

my training log: What Mr. Kent is Doing Now

02-05-15 01:23 PM - Post#818538    

You definitely started too heavy. Nix on the idea of holding a plate in each hand...too clumsy and will cause your fingers to cramp (potentially.) The empty bars and collars is a much better idea. If you're near a Play It Again Sports...invest in about 4 1 1/4 pound plates and use those to create light dumbbells...or buy a pair of those plastic covered dumbbells that are used for women's aerobic classes (Play It Again usually has some of those used.)
Walking and pumping in the daylight definitely exposes you to the scrutiny of the "normal" world. Suck it up and entertain them.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

02-05-15 03:37 PM - Post#818553    

Thanks for the feedback. I'm going to take your advice and find a lighter alternative for the next outing. I was thinking today that if I can fashion a strap to attach a 2.5lb plate to the back of my hand that may work. I'm attempting to explore options before investing in any more equipment. And I'm reluctant to use the handles and collars by themselves without knowing their true weight, although as I type I realize I probably shouldn't worry about that. If they're only 1.5 pounds it's not going to hurt me. And I know that it's better to start too light rather than too heavy. Well, I thought I had learned that lesson, but it seems to be ongoing.

Unfortunately I have to be at the hospital tomorrow at 5:30 to support a family member through surgery, but I'm going to try to walk at 4:15am so I can get 30 minutes in before I have to head out. We'll see how (and if) that goes.

Thanks again for the feedback.

my training log: What Mr. Kent is Doing Now

02-10-15 09:38 AM - Post#818829    

Busy weekend. Mom was in the hospital for surgery (the family member I mentioned above, not sure why I was so shy about telling the entire story), so spent most of my time with her. She's finally home and recovering well.

I did get a workout in on Saturday, but log is at home. I'll update numbers tonight.

Also worked out yesterday which is primarily why I'm writing. I have to report a PR which was the classic ES 'I just went through my normal routine and hit a number bigger than anything I've hit before'. I was doing doubles (again, will report numbers tonight) and 365 felt good (rack pulls), so I bumped it up to 385 and hit two clean reps. The most I've ever dead-lifted off the floor in my life is 375. I realize this is a different lift, and one that lends itself to bigger loads, but it still feels good to lock out 385. I'm excited to continue pulling and see where it takes me.

my training log: What Mr. Kent is Doing Now

02-10-15 08:22 PM - Post#818866    

Glad everything worked out well with your mom, and YIPPEE on the PR!

02-11-15 08:12 AM - Post#818887    

Thanks Laree!

Day 36
Feb. 7, 2015

Rack pulls
135 x 5
205 x 5
285 x 5
315 x 5
315 x 5

kb standing press
1pd (16kg) x 5 right, 5 left

1.5pd (24kg) x 5 right, 5 left
Pull up x 2

1.5pd (24kg) x 5 right, 5 left
pull up x 3

1.5pd (24kg) x 5 right, 5 left
pull up x 5

1.5pd (24kg) x 5 right, 5 left
pull up x 3

1.5pd (24kg) x 5 right, 5 left
pull up x 3

pull up x 3

Felt like pressing and ended up with 5x5 kb presses (24kg) interspersed with pull ups.

my training log: What Mr. Kent is Doing Now

02-11-15 08:17 AM - Post#818888    

Day 37
February 9, 2015

Rack pulls
135 x 5
205 x 5
255 x 2
295 x 2
325 x 2
345 x 2
365 x 2
385 x 2
375 x 2
365 x 2
205 x 5

Press (kb standing)
1pd (16kg) x 5 right, 5 left
1.5pd (24kg) x 5 right, 5 left
1.5pd (24kg) x 5 right, 5 left
1.5pd (24kg) x 5 right, 5 left
1.5pd (24kg) x 5 right, 5 left
1.5pd (24kg) x 5 right, 5 left

Pull ups
3, 3, 3
2, 3, 4

Ab rollout
5, 5

I interspersed the pull-ups with the pressing again, but it was easier to write it down the way I did (above). I went a little crazy with the volume, but was feeling good so just kept going. I was not sore the next day (yesterday 2/10) so I'm not too worried.

my training log: What Mr. Kent is Doing Now

What Mr. Kent is doing now
02-11-15 08:18 AM - Post#818889    

Day 38
Feb 10, 2015

Tonic

Rack pulls 205 x 10

Press
1pd (16kg) x 10 right, 10 left

I think I was in the gym for not more than 10 minutes. It took me more time to get dressed than it did to work out. Felt good to back off a little.

my training log: What Mr. Kent is Doing Now

Edited by Mr. Kent on 02-11-15 08:19 AM. Reason for edit: No reason given.

02-12-15 09:28 AM - Post#818953    

Day 38
February 11, 2015

Rack pulls
135 x 5
205 x 5
255 x 5
305 x 5
335 x 3
355 x 3
355 x 3
305 x 5

I realize I've been pushing the volume on these, and although my body feels fine I question the wisdom of doing more. I will strive to stick closer to the 'rule of 10'. Dan's suggested having more easy days than hard days...355 was solid, but felt like work.

Pull ups
2, 3, 4
3, 3, 3
3, 2, 2
3, 2

Press (standing kb 1-arm)
24kg x 5 right, 5 left
24kg x 5 right, 5 left

Ab rollout
6, 5

Really chased the volume on my pullups today. Most of the sets were interspersed among my deadlifts. I've enjoyed the pressing. Big difference in strength between my right and left arms right now. The 24kg bell flies up on my right side, but is noticeably slower with the left arm. I'll just keep my volume in check on the right side until my left catches up. Although, being right handed I have a feeling there will always be a slight imbalance there.

Could not motivate myself to do a heavyhands session this morning (2/12). Had to be to work earlier than normal and with a windchill of zero degrees F I stayed inside. excuses, excuses...

my training log: What Mr. Kent is Doing Now

02-19-15 09:35 AM - Post#819313    

Day 40
2/18/2015

Rack pulls
125 x 5
215 x 5
285 x 3
305 x 5
305 x 5

Standing kb press
24kg x 5 right, 5 left
24kg x 5 right, 5 left

ab rollout x 5

First workout in a week (6 days off); can't really say why I haven't been training. Looking back I see pushing the weight and volume may have contributed to some neural fatigue. Lesson learned, I should be more patient while I'm park-benching it. Better to accumulate volume consistently then peak and miss days. Also, the fact that my garage isn't heated and we've consistently had single digit temps the past week hasn't helped my motivation. Enough with the excuses.

my plan is to continue through day 60 w/ my rack pulls and then go to a bus bench program. I feel that it's a little early to go into detail concerning that plan, but stay tuned. Ideally, it will warm up significantly before that begins, so at least the weather will not be a distraction.

I realize my goal of adding more cardio (specifically heavyhands) has not taken off, but these last twenty workouts should give me the opportunity to add the energy systems work before I get into the next phase of lifting.

my training log: What Mr. Kent is Doing Now

02-19-15 11:24 PM - Post#819363    

Day 41
2/19/2015

and in the event anyone is actually reading this log...I'm not doing a standard 40 days. This is Easy Strength, but is based on Dan's 18 week protocol where the first six weeks focused on the squat and had rotating exercises every 2 weeks, and the second six weeks included rack pulls and rotating exercises every 2 weeks (if memory serves it's pull-ups, TGUs, and pressing for two weeks each in both phases). I've been sticking with the rack pulls, but have been adding in presses and pulls as feels right. I did complete six weeks of front squats prior to this.

Garage was 3 degrees Fahrenheit this evening. Again, I'll highlight Under Armor's 4.0 base layer for being as good as advertised. My feet and hands were numbing and needed attention frequently through the workout, but winter is almost over. I'll need to look into effective socks and gloves for next year as this year's choices haven't cut it unfortunately.

warm up
Swings - a bunch. Some one handed, some two handed. All with a 24kg bell.
presses - 16kg kb, 2 sets of 8 (2 sets each hand)

Rack pulls
135 x 10
205 x 8
205 x 5 (I meant to go to 255, but I did a set of pull ups and forgot to add weight)
255 x 5
285 x 3
305 x 3
305 x 3

kb presses: 24kg x 3x5 (3 sets of 5)

pulls-ups were interspersed with rack pulls and kb presses. Total of 20

ab rollout: 5, 8

I felt good after this was done. Aside from the fingers and toes I really didn't have trouble staying warm after the initial warm up. Overall it was uncomfortable, but at least I'm getting my money's worth from the base layer (it's new this season). And I'm no tough guy, this is just my way of grumbling about the weather.

I keep meaning to add some goblet squats, but I frankly forgot today. When I do get back to them I'm thinking of trying them super-slow (30-60 sec per set) and allowing full rest (5 minutes) between sets after reading Pavel's "how to build your slow twitch fibers" which was recently posted on Strong First. I hope it's not too much to add, but we'll test and gauge.

my training log: What Mr. Kent is Doing Now

02-20-15 10:49 AM - Post#819389    

After training with this ES-style for a few months now I have some thoughts on how to maintain the '40 day' mentality for extended periods of time. Well, at least what works for me.

To recap: I did a true 40 days from Sept to November, 2014 and then kept with this park-bench style and began Dan's 18 week protocol. That plan calls for three 6-week blocks with the first two being reminiscent of the 40 days in that you squat for 30 workouts while changing secondary movements every two weeks, and then deadlift (rack pulls specifically) for 30 workouts while cycling the same secondary movements (pull-ups, TGUs, and pressing) every two weeks. I've been slightly modifying (for example I haven't done a TGU while my garage has been in the single digits.)

Overall thoughts on this style of workout - doing high frequency, moderate loads, and fairly low volume can increase your strength. And yes, it's surprising since there's no wall-smashing intensity required. The key is being able to hold back from testing your strength too often. I believe that's what happened to me last week when I ended up inadvertently taking 6 days off. Everything was feeling great and I kept inching up the volume and loads until I PR'd my rack pull. Between the miserable weather and what I believe to be neural-fatigue following those workouts I crashed (slightly) and didn't train for almost a full week. So, to have success long term it's important to stay within yourself, cycle exercises, and remember to train, not test your strength.

This has all been said before, but since I was recently reminded of it I thought I'd re-share the wisdom.

my training log: What Mr. Kent is Doing Now

02-21-15 08:44 AM - Post#819425    

Day 42
2/21/2015

garage temp: 17F, a relative heat wave considering the weather these past two weeks

Warm up
Jump rope
kb swings
kb presses

kept everything light. jumped rope for a minute or two, then would do a few swings (between 16 and 24kg bell), and then press the 16kg bell in a circuit fashion. About 5-7 total minutes

rack pulls
135 x 10
205 x 8
275 x 5
295 x 5

today the pulls felt FAST and fresh. Given my revelation yesterday I've decided to cut down the warm up sets and keep my bar speed high. I felt like I had easily another 30 pounds in me, but that was the thinking that led to burnout last week (see days 36-40). In fact, I had 305 on the bar, but thought better and dropped to 295 to keep my easy strength Easy.

kb presses 24kg x 3x5

pull ups: 5, 4, 3, 2, 2

ab rollouts 6,6

I did my presses in between the rack pulls.

Today felt very good. I was pressed for time and had to keep things efficient which probably helped my decision making. Since I had somewhere to be this morning I didn't have any extra time to justify more weight on the bar or extra rest to accommodate. I was fresh at the end of the workout and am glad I kept things light. I see now how far I was straying from ES principles last week; again, look at day 36 - I added a third set of 5 at 285 justifying it as a warm up, but if I really had needed a warm up at that weight before getting to 305 I should have pulled a single. And then on day 37 during my doubles I just kept chasing weight. My technique was solid and everything felt good, but after hitting 385 I stair-stepped down two more sets, AND then added another set of 5. I see now how much extra I was adding. It's reminiscent of my mentality in my late 20's...ten years ago. Perhaps this is evidence that exercise really is the fountain of youth. Although I'm sure it's more likely a demonstration of how my mind works. I suppose sometimes it takes us a few times to retrace our steps before we can move forward.

my training log: What Mr. Kent is Doing Now

02-27-15 11:41 AM - Post#819746    

So, I've heard of the Program Minimum, but it seems that lately I've been doing the bare minimum...

I won't have access to my home gym for the next 6 days. I'm excited for the challenge of working out in new environs. I am not sure if I will have access to a barbell or rack.

As of now the plan is to do what I can this next week, finish the last 13 workouts of rack pulls following that, and then get into an organized bus-bench plan (to be revealed soon).

Focused cardio continues to elude me...

my training log: What Mr. Kent is Doing Now

03-09-15 10:04 AM - Post#820155    

Back from vacation!

I had a wonderful time and it was a much needed break, but I only managed two workouts while I was gone. The gym was full of machines (both cardio and all manner of weight training), there was a smith machine, and a full compliment of dumbbells. There were quite a few spring breakers and the smith machine was put through it's paces with a lot of benching, and the dumbbell racks were difficult to get to due to all the fraternity brothers curling 4 feet from the rack. And I'm not generalizing, every kid in the gym had a fraternity shirt advertising a past spring break or party. It wasn't anything I couldn't work around, but I laughed to myself at the stereotypical scene. It's been so long since I've been to a commercial gym I really thought those items (the amount of benching and curling) were just tropes that us home-gymers and 'functional' guys (for lack of a better name) use to generalize the majority of the gym-going public, but it really is that way, I guess.

Moving along, with the increase in calories (mostly due to alcohol) over the break I thought I should get some metcon (energy systems work) in:

Sunday (3/1)
DB (45#) snatches x 5 right
DB (45#) snatches x 5 left
Press x 5 right
Press x 5 left
Goblet squat x 10
Swings x 20
5 rounds

I did two full circuits, and had to take a break. My conditioning is terrible right now and I realize it's a sorely overlooked and neglected part of my training currently. After a full recovery I did a third circuit, rested about a minute and a half and did the final two. Original plan was to do all 5 for time, but that wasn't happening. I particularly enjoyed the confused looks I got during the snatches.

Tuesday (3/3):
Slow goblet squats (65#) x 30-60 seconds
I decided to play around with the slow-twitch protocol that Pavel's recently published. I never fully locked out with these, reversing direction before I was fully standing up. I made sure to keep my quads and glutes tensed through the entire squat. Each rep lasted about 8 seconds and I did anywhere from 8-10 reps. There wasn't a clock handy, so the times are approximate.

I did 4 total sets interspersed with pull ups and db presses (50#). Sets of 5 on the presses and I did a total of 25 pull ups.

And that was all. I thoroughly enjoyed my time off, drank too much, and spent most of the week in the sun. I walked a lot more than usual, but my diet was terrible. Mainly due to the additional calories from alcohol. I kept my solid food choices in check though.

I plan on resuming the 18 week protocol, but I'm undecided if I'm going to go through with 60 days of rack pulls. I'm excited to change things up a bit, and with the longer days, increased sunshine, and snow melting I feel my motivation growing. Stay tuned.

my training log: What Mr. Kent is Doing Now

03-09-15 05:27 PM - Post#820180    

• Mr. Kent Said:

Sounds great!

04-01-15 04:25 PM - Post#821390    

Welp, four full weeks with no training...the motivation just hasn't been there. I'm not sure what's the matter. Before I left for vacation I was getting a little sick of the park bench training. I experienced good results, but I wanted some variety. I think maybe, for me, I extended the 40 days a bit too long. The results, which included a regular habit of training, just started to fade. I know I comment a lot on this ES (40 day) style, but I think the strength benefits are limited. Good for a short reset, but not a long term strategy for strength gain. Although, the more I train I wonder if any program can be mined for results indefinitely. Again, another topic for debate.

Normally, I wouldn't post in this log since I haven't actually done anything in the gym, but I thought it might be useful to include my mind-set these past few weeks. I feel fine, am still carrying a few extra pounds though, but my diet's been good (clean foods and minimal alcohol; averaging two drinks per week this past month). And I've been waking up early, but instead of going to the garage I end up reading, practicing the guitar (just recently started playing), or meditating. So, my mornings have been productive; just without iron.

But, I have a plan...and a goal! High school reunion is coming up (more than 10, less than 30) in approximately 4 and half months. And after a recent visit to the doctor I feel that I need to be concerned. Blood work showed fasting blood sugar on the high end of normal, and my liver enzymes were high (only 1 point over normal, but still), in addition to the excess weight I realize that these are warning signs. I can talk all I want about neglecting conditioning, but the signs are on the wall - I've been neglecting my health, and the longer I procrastinate the harder it will be to return to the level of functioning I prefer to be at. It's time to stop fooling myself. I'm out of shape. On the positive side, the past few months of uninterrupted lifting (not including this past 4 week layoff) have given me a decent strength base (not record setting by any means, but respectable for a civilian), and should serve me well.

The goal - lose 15-20 pounds by the reunion (I say 15-20 because I'd like to get to 10-12% bf, and I'm not sure how many total pounds that will be).

The means - strength training will be Christian Thibadeau's "Russian Strength-Skill" program. It's five days a week, squat/hinge twice per week (singles at 85% increasing reps each week) and push twice per week (same loading parameters). I'll do pull ups on the push days so I keep a pulling movement in the program. The fifth day is circuit style training, moderately heavy singles.

aaaaand my girlfriend ordered T25. It's mostly calisthenics done in front of the dvd. I previewed the first disc; it's general movement for 25 minutes. Exactly what I need to get my heart rate up. In the past I might have criticized anything sold over an infomercial, but hey, if it gets my resting heart rate down over the course of 8 weeks (the length of the program) it'll be worth the money. So, stay tuned for a full review of that program.

I have another bus bench program at the ready (also from Thibs), but thought the strength-skill would be good to reacquaint myself with the weight room. Lower frequency than 40 days, but moderate enough weights to show some progress. The first phase will be 3 weeks. I'll outline the second program at the successful completion of "russian strength-skill". And again, T25 will be running concurrently. It's also 5 days a week, likely done in the evening since the gf isn't an early riser.

And I've mentioned bf %, in addition to all of this I'm planning to go to a local hospital which offers heart screening (12 lead electrocardiogram, stress test, echocardiogram, and body composition assessment for a flat fee. It's aimed at the general public specifically recreational exercisers); I do not have that scheduled, but plan to have the basic assessment performed soon (within the next month), and again six months after that. Granted, that will be after my reunion, but it will keep me motivated to see objectively how much progress I've made.

So, stay tuned.

my training log: What Mr. Kent is Doing Now

04-01-15 10:30 PM - Post#821399    

"Russian Strength-Skill"
workout 1

Deadlift
Front Squat
some light sets to warm-up, about 3-5 sets total.

Deadlift
305 x 1 x 5 (five singles)
Front squat
185 x 1 x 5

I alternated between the DL and squats, resting about 60-75 seconds between each set. The program calls for approx 120 seconds of recovery between sets (each exercise done to completion before switching), but I was a little short on time and alternated to expedite the workout.

Deadlift
285 x 3
Front squat
165 x 3

The program calls for singles at 85% 1RM, but I really have no idea where I'm at right now. The weights I settled on were good. Form felt solid, and I never felt like I strained although it didn't feel easy either.

I also threw in some pull ups for grins and giggles
3, 3, 3

my training log: What Mr. Kent is Doing Now

04-03-15 07:31 AM - Post#821464    

Strength-skill
workout 2

Bench Press
Standing Press

Bench
165 x 1 x 5

Standing Press
110 x 1 x 5

I also did some rows in between sets while I was benching (singles of 155 and 165, didn't keep track of how many total)

ab roll out
6, 5

I may add in some swings and tgus during my warm up to make this a more comprehensive workout, it feels a little lacking, but I generally have never gone upper/lower split which is where my slight discomfort is coming from, I think. Especially having done ES (40 day) workouts since last Fall this split seems strange. Although I realize it's only been two workouts, so I'll be patient. I have a full body bus-bench workout planned next.

my training log: What Mr. Kent is Doing Now

04-15-15 11:57 AM - Post#822025    

Well, despite good intentions I never stuck with the strength-skill program and have decided to seek motivation in the company of others. A group of friends work out in the mornings and I joined them for the first time today:

1 Mile Run
20 Pushups
20 Pullups
800M Run
30 Back Squats @ 85#
30 Push Press @ 85#
400 M Run
20 Situps
10 knees to elbows

Anyone familiar with CF can see the inspiration from the cult, but it's a good bunch of guys, I wasn't pressured to keep my time, and I was encouraged to scale down. My conditioning is beyond bad; I'm beginning to worry for my general health (see a few posts above) and I still plan on getting my heart assessed by professionals. Until then I think I've found my missing piece. The group dynamic will motivate me (and keep me accountable) to do my conditioning while I can lift ES-style at home. As always, stay tuned.

my training log: What Mr. Kent is Doing Now

04-17-15 09:17 AM - Post#822150    

Most of the crew opted for yoga this morning, so I was on my own. Repeated a circuit from about a month ago:

45# db:

5 snatches (left)
5 snatches (right)
10 goblet sqt
20 swings
5 press (left)
5 press (right)

5 rounds: 21:20

I decided to time this one in order to use it for a benchmark in the future. Goal is to be under 10 minutes, which I think is reasonable.

I'm going to stick with this group for a couple months and see how it goes. I anticipate mixing in some lifting on my own as they seem to prefer conditioning work, but that's exactly what I need.

my training log: What Mr. Kent is Doing Now

04-21-15 09:43 AM - Post#822263    

Conditioning session:

warm up: 400M jog

db row (45#)
windshield wiper
med-ball slam (50#)
400M run

reps increase each round: 4/6/8/10

The gym we workout at had a HS football team running drills so our runs were truncated due to a lack of space, but my conditioning is still returning so I didn't mind running a little less.

my training log: What Mr. Kent is Doing Now

04-22-15 09:23 AM - Post#822301    

more conditioning with the gang today:

"deck of cards"

four movements were:
1. push ups
2. jump squats
3. shoulder taps (from the top of a push up alternate touching your shoulders with the opposite hand)
4. hollow rocks

For anyone not familiar, each suit is assigned a movement and you do the number of repetitions which corresponds to the drawn card. so, if clubs is push ups and the nine of clubs is drawn, you perform nine pushups and then draw another card. Face cards are 10, and aces are 11 reps. The entire deck took about 25 minutes. The jokers were 25 bench press (135#) and a 400M run.

This has been the kind of general conditioning I've needed. I'm finally starting to realize that I don't need dedicated agility days or specific work on my sprint mechanics. Maybe if I decide to enter a competitive sport again then I'll manage my conditioning sessions so that they include some specific movement drills, but for now I just need to burn some calories and work my heart.

I'm still trying to fit strength training into this pattern, but for now it's nice to be getting 3-4 days a week of movement. I'm thinking of either going back to ES-style and lifting in the evenings for 20 minutes or so in addition to the group conditioning, or trying a 3 day/week full body in addition to 2-3 days of the group work. Stay tuned.

my training log: What Mr. Kent is Doing Now

04-23-15 09:50 AM - Post#822332    

Did another CF-style workout with the boys:

3 rounds
10 OHS
10 burpees

3 rounds
10 Front squats
10 burpees

3 rounds
10 back squats
10 burpees

All squats were done with 65#. I still don't feel up to full speed, but this got my heart moving and it was good to burn some calories for approx 25 minutes (we didn't time the workout). For anyone not familiar with CF methodologies all movements were done continuously (that is 10 squats, 10 burpees, back to squats, then burpees again, etc until all 9 total rounds were finished)

my training log: What Mr. Kent is Doing Now

04-27-15 09:46 AM - Post#822501    

warm up

Front Squat
bar x 3
95 x 3
115 x 3
145 x 3
165 x 3
195 x 3
205 x 3

metcon
45# db:
5 snatch left
5 snatch right
10 goblet sqt
20 swings
5 press left
5 press right
5 rounds

This is a circuit I've done 3 or 4 times now in the past couple of months. It's a good one. I didn't time it today, but I think I may have shaved a few minutes off my time since the last time I did it. Keeping a clock running would have told me for certain...eh, at least I got the work in.

I've convinced the group to add a lift before our daily metcon. So, I may not have to add too much supplemental lifting outside of these group endeavors.

my training log: What Mr. Kent is Doing Now