Tom Kenobi
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Posts posted by Tom Kenobi
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Nice! Deadlifts are awesome!
Yes, yes they are! I learned to love them during 2014-2015 as I began my journey into lifting. Missed doing them after my injury, but super stoked to be back at it and stronger than before!
Thanks for reading and commenting!
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THIS GUY!
One of the lifters I've been interacting with recently offered to work Deadlifts with me yesterday. He watched my form and gave me some good coaching.
Warmed up at 2 x 5 @ 135lbs, then did 1 x 5 @ 185lbs, my partner asked how I was feeling, to which I replied positively, and then he upped the ante to 225lbs. I strapped on a belt and chalked up my hands, thinking back to when I was injured. The day I was injured last year on DLs, I did work sets at 195lbs, decided to do one final rep and effed up the form and paid for it.
Finally hitting 225lbs and doing it safely and effectively means so much to me. Not only did I do the PR for weight, but I did it with reps too.
3 x 3 @ 225lbs
1 x 2 @ 225lbs...
I am feeling it today... just a bit. Hahaha.
Keep pushing, fellow Rebels, no matter how long it takes.
Make those gains!
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Glad to see you.Cool beard!
Good to see you too, Elastigirl!
Awesome! Good to see you back.
Thanks, Guzzi! The Rebellion always has a spot in my heart, even if I drift in and out.
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PS... I grew an epic beard. Check it on the instagram feed I linked to.
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Once again, an old friend gathers around the campfires of the Rebellion.
Fellow Rebels! A lot has happened since the last time I posted...honestly can't remember when that was. One year? Two years ago?
I was progressing quite well on my deadlifts, when I hurt my back last year. Went into recovery, a lot of chiropractic visits, massages, stretching and seeking out other means to stay physical as I healed. Got healed and had life bitch-slap me with some very personal issues, that helped me stick to the gym like glue.
Currently doing a mix of body-weight exercises, like pull ups and hanging knee raises with classic moves like Bench & Overhead Presses, Squat and Deadlift. I also mix in a few Hammer Strength Iso-machines that assist in the compound movements like the bench & overhead and pulls.
Had a nice younger guy approach me on Friday as I was warming up in the Squat Rack. Long story short, he noticed that my form was on-point and was wondering why I was lifting lower. He didn't do this in a rude way, but an encouraging way. Long story short, I was going to do work sets at 115 and 125, and he showed me that I could do 135lbs, then 155lbs, then 185lbs!
Never have I had so much weight on my back. Admittedly I had been taking things quite slowly before and after I hurt my back last year.
It felt good, damn good, to be able to do that and to do it safely.
Sunday I was sore, but I was with a friend and did 5 x 5 at 135lbs without a problem and then did 2 x 3 at 155lbs. Definitely stronger than I thought I was.
Wish I could have a training partner all the time to help push me farther than I think I can go. It helps!
Other than that, I had mentioned earlier the bitch slap life gave me last year, however, because of it, I am definitely a more focused individual. My goals for 2016 are clearly written out and specific. Definitely more driven this year to become the best version of me that I can be.
FWIW. Hope this helps someone.
And, if you couldn't tell... Tom Kenobi is still alive! https://www.instagram.com/tomkenobi/
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Ole Kenobi is still at it. Slow and steady as I go. Currently at 195lb on Deadlift, 140lb on Squat, 155lb on Bench, 95lbs on Overhead Press. Currently tracking all my progress on my blog, Strong 4 Family.
Keep after it, everyone.
205 last Monday on the Deadlift!
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Ole Kenobi is still at it. Slow and steady as I go. Currently at 195lb on Deadlift, 140lb on Squat, 155lb on Bench, 95lbs on Overhead Press. Currently tracking all my progress on my blog, Strong 4 Family.
Keep after it, everyone.
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I have finished the Dash, and completed my goal. A review will follow on the site referenced earlier.
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If you are looking for good ole' Tom Kenobi, you can find me here.
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Anybody read this? Thinking about just giving it up.
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So Monday's workout was great (see prior entry), after that I took my wife & kiddos camping to the City of Rocks in eastern Idaho (i'm on vacation this week). Didn't sleep very well whilst camping. Came back Tuesday around dinner time and by the time my Wednesday morning workout came around, I was waaaaaay tired. So I decided to skip it.
I decided. I own up to it. Also decided to do my workout TODAY instead. So, no real slacking. I'm just calling Wednesday an extra rest day for all the awesomeness of Monday.
So, for your reading pleasure, my workout for today, which included ANOTHER PR and...AND I switched it up a bit. Whaaaaaat?
Lunges: (with the Bar...I know, right??)
45 x 5 x 1 (5/leg alternating left/right)
55 x 5 x 1
65 x 5 x 1
75 x 5 x 1
85 x 5 x 1
Bench:
45 x 10 x 1
105 x 5 x 1
135 x 5 x 2
140 x 5 x 1
Dead Lift:
45 x 5 x 1
95 x 5 x 1
135 x 5 x 2
145 x 5 x 1
Pulls/Negs:
4/1, 3/2, 1/4, 0/5, 0/5
No run today, busy day playing with the kiddos!
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Awesome that you are back! The 5min bike ride distance to the gym is a bonus, I wish my gym was that close by bike! I'd use that as a nice intro-warm up before my "dynamic" warm up.
Keep at it, girl!
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Oh, Ok. Off to check that out!
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Sunday I had a good 2.5hr combatives session, that was fun as always.
TODAY I hit the gym again.
Squats:
45 x 5 x 1
85 x 5 x 1
115 x 5 x 3 - Still feel weak on these sets, but getting stronger. Am holding off adding weight for now.
Press:
45 x 5 x 1
55 x 5 x 1
65 x 5 x 1
75 x 5 x 2
Dead Lift:
45 x 5 x 1
95 x 5 x 1
135 x 5 x 2
145 x 5 x 1
Chin Ups/Negs:
5/0, 3/2, 1/4, 1/4, 0/5
Bonus Round: Mile Run (again! I've got a little extra time so why the efff not!)
Feeling good!
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Very nice.
Thanks, Kunai!
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Independence Day Workout Bitches!
Got up at 530am and went to work like a damn boss.
Squat:
45 x 5 x 2
85 x 5 x 1
115 x 5 x 2
Bench Press:
45 x 10 x 1
85 x 5 x 1
105 x 5 x 1
135 x 5 x 2 - Felt even better than Wednesday! BAM!
Dead Lift:
45 x 5 x 1
95 x 5 x 1
135 x 5 x 3 - Felt GREAT!
Chin Ups/Negs:
5/0
3/2
1/4
0/5
0/5
Bonus Round: 1 Mile Run Jog first two laps, walked the third, jog fourth, ran fifth.
DONE
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Wow, nice progress! Keep lifting heavy shit, and continue crushing your PRs!
Thanks, Ninja! May you continue crushing your goals as well!
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The last time I updated this lil' thread I was at:
Deadlifts this week: Bar + 25lb plates on each side (95lbs total)
Squats: Same as DL (95lbs)
Bench: Bar + 40lbs on each side. (125lbs)
Plus 2 Chin Ups and 1 Pull Up
Just over a month later, here is where I am at now (slow and steady = winning for me).
Deadlifts: 135lbs (bar + 45lb plate on each side) 40lb gain
Squats: 115lbs (Bar+35lb plate on each side) 20lb gain
Bench: 135lbs (bar+45lb plate on each side) 10lb gain
Chins: 5 3 rep gain
Pulls: 4 3 rep gain
PRs are one of lifes ways of showing you how far you've come.
Fellow rebels, may these gains help you continue moving forward in your own goals.
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PRs, one of life's awesome ways of show you how far you've come.
WTF is it with going in cycles with lack of sleep? So, after a disappointing Mon/Tues with not working out due to little sleep, I got my arse up out of bed and went to work at the gym!
Squats:
45 x 5 x 2
85 x 5 x 2
115 x 5 x 2
Bench Press:
45 x 10 x 1
85 x 5 x 1
105 x 5 x 1
135 x 5 x 2 - Plated me a serving of 45s today muthafucka! The last two reps on each set were a small struggle but not much, had a trainer spotting me just in case.
Dead Lift:
45 x 5 x 1
95 x 5 x 1
115 x 5 x 1
135 x 5 x 2 - second serving of 45s today! The DL's on these last two sets felt VERY good. Slow & steady is winning the race for me right now!
Pull Ups/Negs:
4/1 (barely a 4th rep, but I got it up!)
3/2
1/4
0/5
0/5
Dynamic warm up done pre-workout and cool down stretches done post, as per usual.
DONE!
Gains in strength made over the last month:
Deadlifts: 135lbs 40lb gain
Squats: 115lbs 20lb gain
Bench: 135lbs 10lb gain
Chins: 5 3 rep gain
Pulls: 4 3 rep gain
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Almost done with this last month's worth of training, about to enter the final month before the Dash. Lifting tomorring and then Thursday, this weeks lifts will be the final numbers on my progress for solely focusing on the bar.
I know I've gone slower than I anticipated, but I think part of that is due to not wanting to EFFF IT UP! Haha.
June 3, 2014 when I switched gears and focused soley on the bar, these were my results on the "work" sets (heaviest weighted sets). They aren't 1RMs as I don't know how to quantify that since a) I haven't ever attempted that, and
there usually isn't someone available to help me test that.Work Sets June 3 & 5, 2014
Squat: 95lbs
Bench: 125lbs
Deadlift: 95lbs
Press: 45lbs
Pulls: 1
Chins: 3
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Wanted to pop-in here and see how things are going for you.
so, how are things?
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Wait... what'you talkin' bout willis?
::looks around:: whu-whaat? what are YOU talkin' bout? ;-)
RPN = ridiculously photogenic ninja.
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Didn't sleep good....again....trend? Fuck it, I went this evening!
Dynamic warm up as usual
Squats:
45(Bar) x 5 x 2 (warm up)
75 x 5 x 1
105 x 5 x 1
115 x 5 x 2
Bench Press:
45 x 10 x 1 (warm up)
85 x 5 x 1
105 x 5 x 1
125 x 5 x 1
130 x 5 x 2 LIKE A DAMN BOSS!
Dead Lift:
45 x 5 x 1 (warm up)
95 x 5 x 1
115 x 5 x 1
125 x 5 x 2
Pull Ups/Negs:
3/2, 2/3, 1/4, 0/5, 0/5
BONUS ROUND: 1 mile same as before. jogged laps 1 & 3, walked laps 2 & 4, ran lap 5
DONE and I feel....
LIKE
A
BOSS
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New PR on the DLs for me, 35s on each side. Still feeling the tightness in my erector spinae ;-) (still working on getting a way to record my DLs for critique and a couple extra set of eyes). Anywho...appreciate the support!
Looks like every week I'm adding more weight as I pursue the DL. 40lbs on each side, plus bar, so 125. I know this'll slow down eventually, but I am enjoying the progress. Thanks for the support Rangers!
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Deadlifts: Guess who joined the 225/Two-Plate Club?
in Rebel Army Base Camp
Posted
To all of my fellow Rebels: THANK YOU!
Please accept my sincere apologies in regards to the lack of proper form in responding. Haven't checked the forum in a month! I've gotten up to 235lb if memory serves, not a huge bump, but I've been staying w/225 going for reps. Goal is to do a full 5 x 5 @ 225lbs.