KenshinH's Quest for Old Man Strength and Fitness

[dbone1026]

I've given up trying to out-maneuver that guy

Yeah, he's got a lot of free time on his hands. It's sad really.

Does he even work?

[Raigs]

Nce pulling mate
435 looked like cake

Lolol @ the "squats" with a 3" ROM in the background of your 435 yank

You see the guy curling at the end of his first pull go check it out lol

deads after squats again?

son i am not disappoint

At least someone does it haha

Nice Deads. You make it look so smooth

[johnblythe]

soon.jpg

not soon enough, breh

Re-worked my 2013 goals a bit. Basically increased them The original ones were what I thought I could hit fairly realistically, but I wasn't aiming high. So now these are the goals I'm shooting for:

sq: 405 -> 515
be: 315 -> 365
dl: 445 -> 565
ohp: 170x3 -> 205x3
dips: +135x4 -> +180x5

BW <= 196

PL total = 1445!

[/quote]

sick goals, man. looking forward to watching you get'm too! are you sitting at 191# still?

[KenshinH]

Morning East Coast brahs! I'm up (and late! ) for my morning workout.

[img]http://www.reactiongifs.com/wp-content/uploads/2012/12/throwing-phone2.gif[img]

Lol hey bro

You see the guy curling at the end of his first pull go check it out lol

At least someone does it haha

Nice Deads. You make it look so smooth

Hey Raigs! Nice to see you here

Yeah was wondering if someone would notice that curlbro getting a good back workout lol

not soon enough, breh
[img]http://agent57.readyhosting.com/gifparty/denied.gif[img]

sick goals, man. looking forward to watching you get'm too! are you sitting at 191# still?

Yup, the 191 was updated last week. Looking to put on some solid muscle this year and cut some fat as well.

Gotta run to the gym. Back in a few hours ...

[jshaw5]

What are you going to do with your other lifts while running Smolov? I assume you're putting deadlifts on hold until Smolov is over, right? What are you going to put in for a starting max? I have the spreadsheet saved somewhere if you need it.

Lol I'm just trying to make up ground against jshaw. He's got us both beat at the moment.

No shame in coming in second place

heh he's a sneaky one... i'll have to track down his log one of these days and commence operation sh*t talk

Bring it on

[KenshinH]

Workout
Wide-Grip Lat Pulldown:
105x8
120x8
135x8

Barbell Bench Press:
45x10x2
135x5
165x3
195x3
225x3
245x2
275x3x2

- I didn't get good sleep last night and woke up tired. Didn't push these today.

Barbell Squat:
45x8
135x5
205x4
255x3
315x2
345x5

- Just get some work in while I continue the deload on squats

Pull-Up:
3x10


Notes
* I removed the supplements section because it's not really interesting unless I'm logging something specific. If I make any changes in that area, I'll be sure to mention it.

* If I feel strong on bench on Sunday, I may try to max. Otherwise, next week will be a deload on bench before starting an Advanced 5x5 program for it (and OHP).

* As mentioned, I will be kicking off the introductory microcycle of Smolov for squats this Sunday. The first week calls for three straight days of squats, working up to a single for 80% (day 1), 80% (day 2), and 90% (day 3). I'm using 390 as my training max. The first week is not bad, other than squatting three straight days lol.

[dbone1026]

Have you ever tried DoggCrap?

[KenshinH]

What are you going to do with your other lifts while running Smolov? I assume you're putting deadlifts on hold until Smolov is over, right? What are you going to put in for a starting max? I have the spreadsheet saved somewhere if you need it.


No shame in coming in second place


Bring it on

I'll deadlift next week and the following since it's still the intro cycle. No deadlifting during the base mesocycle because I'm not a masochist

I'll be using 390 as my training max. Got a spreadsheet from somewhere, but this online one (http://www.joeskopec.com/smolov.html) works as well. I'll have to doublecheck the calculations just to be sure

Have you ever tried DoggCrap?

Not yet. SwolenOne has I think.

[New Evolution]

Strong lift Ken and Happy 2013!!!


Good luck with your bikini goal in 2013!!!


:}

[dbone1026]

I'll deadlift next week and the following since it's still the intro cycle. No deadlifting during the base mesocycle because I'm not a masochist

I'll be using 390 as my training max. Got a spreadsheet from somewhere, but this online one (http://www.joeskopec.com/smolov.html) works as well. I'll have to doublecheck the calculations just to be sure



Not yet. SwolenOne has I think.

One I am done with the Russian I may try DoggCrapp just for legs. The widowmaker portion looks interesting (and painful!)

[howimliving]

I'm going to start Smolov for squats next week. This is the infamous 13-week squat routine where you squat 3x/week and at times 4x/week. I'll go through the 2-week intro and the 4-week base mesocycle and then max.

good night sweet hips

smolov will pepper your angus but so worth it

Re-worked my 2013 goals a bit. Basically increased them The original ones were what I thought I could hit fairly realistically, but I wasn't aiming high. So now these are the goals I'm shooting for:

sq: 405 -> 515
be: 315 -> 365
dl: 445 -> 565
ohp: 170x3 -> 205x3
dips: +135x4 -> +180x5

BW <= 196

PL total = 1445!

now i see how the smolov comes into play

good luck brotha

At least someone does it haha

what you did there, don't think i didn't see it

No shame in coming in second place

Bring it on

my man

XOXO lol

Have you ever tried DoggCrap?

nicholascagetryingnottolaugh.jpg

[jeezyreezy]

Happy New Year Kenshin! Noticing the new years over crowding at the gym yet? Two thirds of the people at mine last night were new faces... it was paaaaacked

[da2ricky]

Happy New Year Kenshin! Noticing the new years over crowding at the gym yet? Two thirds of the people at mine last night were new faces... it was paaaaacked

I've seen a couple of new faces this week. My buddy works the desk and said he really hasn't had many new signup's. THANK GOD.

[KenshinH]

Strong lift Ken and Happy 2013!!!

Good luck with your bikini goal in 2013!!!

:}

Lol same to you :}

One I am done with the Russian I may try DoggCrapp just for legs. The widowmaker portion looks interesting (and painful!)

WTF you're into doing legs now?

good night sweet hips

smolov will pepper your angus but so worth it

now i see how the smolov comes into play

good luck brotha

what you did there, don't think i didn't see it

my man

XOXO lol

nicholascagetryingnottolaugh.jpg

mybodyisready.png

Happy New Year Kenshin! Noticing the new years over crowding at the gym yet? Two thirds of the people at mine last night were new faces... it was paaaaacked

Happy New Year jeezy! Good to hear from you. Hope you had a good one.

One way to avoid the resolutioners is to go in the morning

I've seen a couple of new faces this week. My buddy works the desk and said he really hasn't had many new signup's. THANK GOD.

Your gym must be small or there's plenty of competition around.

[Raigs]

what you did there, don't think i didn't see it

Haha Oh hey HIL didnt see you there :P


Ken I thought I was in here but now I am.

[0R1G1N]

Does he even work?



There'll be a lot more of that once I start Texas Method ...

However, the TM plans will be put on hold for a while. I'm going to start Smolov for squats next week. This is the infamous 13-week squat routine where you squat 3x/week and at times 4x/week. I'll go through the 2-week intro and the 4-week base mesocycle and then max. After that, I'll re-evaluate and see if I want to continue the insanity or go to TM.

http://www.seriouspowerlifting.com/3...-squat-routine

Good bro! I am basically running SMOLOV too. Only exception is the routine I'm running calls for a low weight first workout of the week with heavy DL's during the 4X a week cycle, but it follows the rest of the program. The calculations are the same and everything. This is the first week, so i'll basically be one week ahead of you. Used 365 as my squat max.

[jeezyreezy]

Happy New Year jeezy! Good to hear from you. Hope you had a good one.

One way to avoid the resolutioners is to go in the morning

True, however I do not do morning very well... my body is not ready in the am lol

[KenshinH]

Haha Oh hey HIL didnt see you there :P


Ken I thought I was in here but now I am.

No problem brochacho. Glad to have you!

Good bro! I am basically running SMOLOV too. Only exception is the routine I'm running calls for a low weight first workout of the week with heavy DL's during the 4X a week cycle, but it follows the rest of the program. The calculations are the same and everything. This is the first week, so i'll basically be one week ahead of you. Used 365 as my squat max.

DLs + squats 4x/week? Do Not Want

Good luck dude! I'll be following for sure!

True, however I do not do morning very well... my body is not ready in the am lol

A few sessions and you'll be used to it. I love it now

[jeezyreezy]

A few sessions and you'll be used to it. I love it now

How early do you typically get there?

[KenshinH]

How early do you typically get there?

I try to get there 5:30 to 6 am. Today was a little after 6

[MakeGoBoom]

I try to get there 5:30 to 6 am. Today was a little after 6

do you train fasted in the am w/ a pwo? it's usually the way i go when forced to do so. coffee when i wake then a caffeine pill when i hit the gym, then warm up and go. i always feel really sluggish if i eat first. seems like it takes forever to get in the groove

[KenshinH]

Yup fasted bro. Pwo as soon as I wake up. Then get dressed, take care of any bodily functions and out the door. If all goes right, I hit the gym floor no later than 45 minutes from the time I wake up.

[KenshinH]

Below is the layout of my next training cycle starting on Sunday.





* continue with Smolov or switch to TM
** switch to 1x5 if squats switch to TM; otherwise do nothing


Things To Note

- After maxing on squats following the base mesocycle of Smolov, I will decide whether to continue with Smolov or switch to the Texas Method. The answer will be based on whether I feel that I can get enough rest during the intense mesocycle for recovery. I'm leaning towards switching to TM since I don't normally get more than 6 hours of sleep a night and often less than that.

- During the base and max weeks, I won't deadlift at all. If I continue with Smolov, then I still won't deadlift.

- The Advanced 5x5 is a dual factor program that I've run with success in the past. It worked well to bring up my OHP and rows, and to bring my bench back up to the 315 level.

- In terms of weekly frequency:

squat - 3x to 4x/week
bench - 2x
deadlift - up to 1x
ohp - 1x
pendlays - 1x + other rows

[dbone1026]

As usual I will be following along and probably end up giving one of your routines a shot as well. Definitely keeps things interesting to mix and match, I just hate the idea of not doing any DLs

[BenW22]

Yup fasted bro. Pwo as soon as I wake up. Then get dressed, take care of any bodily functions and out the door. If all goes right, I hit the gym floor no later than 45 minutes from the time I wake up.

Since when is man-scaping a bodily function?

[dbone1026]

Here is another possible squat program:

http://www.t-nation.com/readArticle.do?id=5499097

[KenshinH]

As usual I will be following along and probably end up giving one of your routines a shot as well. Definitely keeps things interesting to mix and match, I just hate the idea of not doing any DLs

It's dependent on how you pull, but some people have their DLs go up after Smolov even while not doing any pulling. If you're just obsessed with DLs ... then I can't help you

http://articles.elitefts.com/trainin...viving-smolov/

Since when is man-scaping a bodily function?

Lol

Is shaving your head of all stuble a daily routine?

Here is another possible squat program:

http://www.t-nation.com/readArticle.do?id=5499097

Be explosive out of the hole ... there I said it.

[dbone1026]

It's dependent on how you pull, but some people have their DLs go up after Smolov even while not doing any pulling. If you're just obsessed with DLs ... then I can't help you

http://articles.elitefts.com/trainin...viving-smolov/

Just feel like DLs are the main reason I made as much progress as I did with my back, so not ready to kick them to the curb yet...

[Anthony21]

Intense program is intense. In for the next chapter

[BenW22]

Is shaving your head of all stubble a daily routine?

I usually shave my head every other day...sometimes on the third day if I'm feeling lazy.

I shave everything else every day.

everything.