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TRAINING LOG: Ken Crum |
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ken crum 
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 Topic: TRAINING LOG: Ken CrumPosted: 5/11/10 at 9:00am |
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43 years old 6' 235 pds 5-10-10 Squat- 135x5 225x3 315x3 405x1 500x1 405x3 Hip Snatch- 95x3 135x3 155x3 135x3 close grip bench- 135x5 185x5 225x3 275x3 315x3 275x3 calf raise- 3 sets 20 reps on leg press x 4 plates per side walked dog 20 mins |
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C. Smith
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Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Posted: 5/12/10 at 12:35am |
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Mountain Man
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Craig Smith Fan Club Joined: 4/07/08 Location: United States Status: Offline Points: 946 |
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Posted: 5/12/10 at 4:21am |
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Ken, when you are doing reps with the hip snatch, are you catching the bar on your legs or are you letting it drop to the ground? Welcome to the training log board! It is a motivator to get out there as you know others are watching your progress. |
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Robin Walker
"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
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ken crum
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Posted: 5/12/10 at 5:08am |
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I'm just catching it on my legs. I just started doing them after I saw them on one of Craig's youtube video's he posted. Well I've been reading this board for awhile but was kind of embarrassed to put my numbers up, their are some strong fellas on this board. But I figured what the hell I'm only competing with myself and it's a good way to monitor progress and get some new ideas on training. |
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Pingleton
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Posted: 5/12/10 at 8:56am |
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EXACTLY! Welcome aboard. |
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We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
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ken crum
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Posted: 5/14/10 at 5:40am |
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5-14-10 push-press- 95x5 135x5 155x3 185x1 205x1 225x1 185x10 Hammer shrug machine- (1plate per side)x12 2pltsx12 3pltsx12 4pltsx12 5pltsx12 dumbell hammer curls- 30x6 40x6 50x6 60x6 hammer machine crunches- 3 sets x 15 reps hyperextensions- 2 sets x 10 reps walked dog 20 mins |
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ken crum
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Posted: 5/15/10 at 12:34pm |
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5-15-10 6-7 - stone puts braemar 4- open -glides 4-5- throws 28 wfd 3 -caber tosses 3 -42pd wfd 4-5 - 42pd wfh |
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ken crum
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Posted: 5/25/10 at 7:46am |
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Still sore from comp. on sat. Threw crappy but good enuf for second in masters. Still rusty after a year off from competing. Just going thru the motions today 5-25-10 squat- 135 x6 225x6 225x6 225x6 hip snatch- bar x6 95x6 95x6 95x6 close grip bench- 135x6 225x6 225x6 225x6 calf raise- 3 sets walked dog 20 mins |
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Duncan McCallum
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Posted: 5/25/10 at 11:36pm |
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The man in the arena.
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ken crum
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Posted: 5/26/10 at 11:42am |
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ha ha ..I wish I was a monster ! Yep, I refuse to give up on strength just cause I'm getting older.
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Duncan McCallum
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Posted: 5/26/10 at 4:59pm |
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But giving up would be so easy Ken!!!
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The man in the arena.
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ken crum
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Posted: 5/29/10 at 3:11am |
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5-28-10 8-10 braemar stones 4- 28 wfd 4-42 wfd 2-3-light hammer winds walked dog 19 mins |
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ken crum
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Posted: 5/29/10 at 5:50am |
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5-29-10 Push press- 95x5 135x3 185x3 225x1 185x5 dumbell hammer curl- 40x8 50x8 60x8 barbell shrug- 315x10 365x10 415x10 incline situps- 1x20 1x20 1x20 |
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ken crum
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Posted: 5/31/10 at 5:21am |
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5-31-10 squat- 135x5 225x5 315x3 405x3 405x3 405x3 hip snatch- 95x3 135x3 135x3 135x3 close grip bench- 135x5 185x3 225x3 225x3 225x3 calf raise - 4 sets x 20 reps walked dog 17 mins |
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ken crum
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Posted: 6/03/10 at 6:34am |
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6-03-10 push press- 95x6 135x6 155x5 185x3 225x1 185x10 hammer machine shrug- 225x10 315x10 405x10 495x10 dumbell hammer curl-30x8 40x8 50x8 60x8 weighted machine crunches- 3 sets x 20 reps walked dog 23 mins
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ken crum
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Posted: 6/08/10 at 5:14am |
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06-08-10 bodyweight increase from 235-241 over 4 week period probably due to less days in gym and training heavier (or it could be that they just opened a Happys Pizza by my house and they have awesome chicken ribs and fries) squat- 135x5 225x3 315x3 405x1 500x1 hip snatch- 95x3 135x3 155x3 165x2 (missed third rep) CRAP close grip bench-135x5 225x3 275x1 315x1 325x1 calf raise -4 sets x 20 reps
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ken crum
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Posted: 6/09/10 at 8:24am |
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6-09-10 20# braemar stone puts- 5 throws 42# wfd- 4 throws 28# wfd- 6 throws 200# each hand farmers walk- 60 feet with one turn at 30 '(lame) 220# atlas stone - 4 loads First time in over ten years doing strongman events !!! I need to practice..badly. I felt old after todays practice. walked the cattle dog 21 min's |
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ken crum
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Posted: 6/11/10 at 3:35pm |
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6-11-10 standing overhead press- 95x6 135x6 155x6 185x9 dumbell hammer curl- 40x8 50x8 60x8 70x6 barbell shrugs- 225x10 315x10 365x10 415x10 incline situps- 3 sets x 20 reps walked dog 22 mins |
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ken crum
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Posted: 6/12/10 at 12:17pm |
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6-12-10 6-8 - braemar stones 6-8 - 28# lwfd 4 - 42# wfd 4 - 16# hammers |
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ken crum
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Posted: 6/20/10 at 4:54am |
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6-19-10 Highlander comp Jackson Ohio 22# braemar 30' 5 42#wfd 36'6 28#wfd 61' 42#wfh 17' caber-1st 2:00 11:00 12:00 farmers walk- 200# 19 ' (pathetic) no grip 2" axle press 185# 3 reps Hussafelt stone - 2nd place 1st place masters Did ok in highland events but sucked big time at strongman events |
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ken crum
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Posted: 6/22/10 at 7:25am |
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6-22-10 squat- 135x6 225x6 225x6 315x6 405x6 405x6 snatch grip high pulls- 135x5 155x5 185x5 205x5 dumbell hammer curls- 40x6 50x6 60x6 70x6 hammer shrug machine- 225x10 315x10 405x10 405x10 calf raise - 4 sets x 20 reps walked dog 18 mins |
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ken crum
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Posted: 6/25/10 at 10:34am |
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6-25-10 seated shoulder front press(smith machine) 135x6 135x6 185x6 225x6 245x6 275x5 dumbell laterals- 30x6 40x6 50x6 60x6 close grip bench- 135x6 185x6 225x6 275x4 tricep pushdowns- 70x10 90x10 110x10 130x10 incline situps- 3 sets x 20 reps walked dog 22 min's |
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ken crum
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Posted: 6/26/10 at 7:21am |
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6-26-10 8- braemar stones 8- 28 wfd 3- 42 wfd 3- 16 hammer 4- 56 wfh |
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ken crum
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Posted: 6/29/10 at 9:20am |
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6-29-10 squat- 135x6 225x6 315x6 405x6 455x3 snatch grip high pull- 135x6 155x6 185x6 225x6 dumbell row- 115x6 130x6 hammer machine shrug- 315x10 405x10 495x10 dumbell hammer curl- 40x6 50x6 70x6 65x6 calf raise- 4 sets x 20 reps walked dog 18 mins |
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ken crum
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Posted: 7/02/10 at 1:40pm |
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7-02-10 seated front press (smith machine) 135x6 185x6 225x6 275x5 close grip bench- 135x6 225x6 275x3 275x3 dumbell laterals- 40x6 50x6 60x6 tricep pushdowns- 57x10 72x10 95x10 hammer crunch machine- 3 sets x 15 reps hyperextensions- 2 sets x 10 reps |
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ken crum
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Posted: 7/05/10 at 6:14pm |
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07-06-10 squat- 135x6 225x6 315x6 405x4 315x6 225x6 snatch grip high pull- 95x6 135x6 185x6 185x6 135x6 hammer machine shrug- 225x10 315x10 315x10 225x10 dumbell hammer curl- 30x6 40x6 40x6 30x6 calf raise- 4 sets x 20 reps walked dog 15 mins |
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ken crum
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Posted: 7/07/10 at 4:13am |
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7-06-10 stone puts- braemar -6 stone puts- glide -4 42 wfd- 7-8 atlas stones- loaded five stones- 150-250 walked dog 25 mins |
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ken crum
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Posted: 7/13/10 at 11:12am |
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7-13-10 seated front press (smith machine)- 95x15 135x12 185x10 225x10 185x10 close grip bench- 135x10 185x10 225x8 185x10 speed reps for both above exercises. working on explosivness. dumbell laterals- 30x10 35x10 30x10 tricep extensions (rope)- 40x10 50x10 50x10 40x10 conc. curls- 30x10 35x10 35x10 30x10 incline situps- 3 sets x 20 reps |
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ken crum
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Posted: 7/16/10 at 9:53am |
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7-16-10 squat- 135x10 225x10 315x8 405x8 315x8 snatch grip high pull- 135x8 185x8 225x8 185x8 barbell shrug- 225x10 315x10 405x10 455x10 dumbell hammer curl- 40x8 50x8 60x8 50x8 hyperextensions- 3 sets x 10 reps calf raise- 4 sets x 20 reps walked dog 20 mins Decided to lighten up the training weights for a few weeks and add a few more reps / sets. Still only weight training two days per week. throw 1-2 times per week |
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ken crum
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Posted: 7/19/10 at 10:51am |
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7-19-10 seated front press (smith machine)- 95x15 135x10 155x10 185x10 225x10 185x10 close grip bench- 135x10 185x10 225x10 185x10 135x10 dumbell laterals- 25x10 30x10 35x10 30x10 25x10 tricep pushdowns- 70x10 80x10 80x10 70x10 dumbell curls- 30x10 35x10 35x10 30x10 incline situps- 3 sets x 20 reps walked dog - 20 min's more volume and less rest between sets |
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ken crum wrote:
thanks, tho.