KenshinH's Quest for Old Man Strength and Fitness

[MatTheCur]

Nice session Ken! Time to break out some foam rolling, possibly?

[KenshinH]

Squats in the morning and deads in the evening. Like a bawse!
Nice work! Careful with that hamstring. You want that 100% for when smolov kicks into gear!

Yeah, I would imagine it's from all the recent squatting and DL'ing. I did a few BW squats after and it felt alright. Should be good to go for squats tomorrow and when things kick off on Sunday

Nice double session there. Why no deads for a month?

Take care of that ham

Smolov really gets going the third week (this Sunday), where I'll be squatting 4x a week for 3 weeks with tons of volume. Doing deads in addition would be a recipe for disaster

FUKKKKKKKKK, you know how it goes, seems like whenever some sort of issue/tweak hits one of us the other one isn't far behind. Not lifting for a month to be safe Feel better bro, now I feel like an ass for turning you down when you asked for a hamstring rub the other day

LOL that was only because I refused to massage your pecs

Nice session Ken! Time to break out some foam rolling, possibly?

My body is ready ... for my Elite foam roller. Hasn't gotten much use yet but now's as good a time as any.

[dbone1026]

LOL that was only because I refused to massage your pecs

You sure, remember we took a video together:

[BenW22]

You sure, remember we took a video together:

[howimliving]

You sure, remember we took a video together:

i could read every post in this journal sans username and avi and find your posts

thanks for the lulz

and nice shoes, training btw

you could dance all the way down the yellow brick road with them

[KenshinH]

You sure, remember we took a video together:

[img]http://bearmythology.files.wordpress.com/2009/05/lou-klein-spartan-chest-massage.gif[img]

[img]http://4.bp.blogspot.com/-3r1QNXz8fW4/UPKgBRYAa-I/AAAAAAAAF9M/mc_DPieVl7I/s1600/Terrell-Suggs.gif[img]

[IMG]http://i.cubeupload.com/DR6cIl.gif[IMG]

i could read every post in this journal sans username and avi and find your posts

thanks for the lulz

and nice shoes, training btw

you could dance all the way down the yellow brick road with them

Lulz

[audieswu]

Da fuk is goin' on here?

[KenshinH]

Da fuk is goin' on here?

No more workouts only gifs now

I completely slept through my alarm this morning .... Fuuuuuuuuuuu

Will shift everything back and hit bench during lunchtime and squats in the evening.

[audieswu]

No more workouts only gifs now

I completely slept through my alarm this morning .... Fuuuuuuuuuuu

Will shift everything back and hit bench during lunchtime and squats in the evening.

Nice bro, need more vids with the chick that was doing pullups while you were doing dips

[KenshinH]

Nice bro, need more vids with the chick that was doing pullups while you were doing dips

What's up cutist? :}

Gotta be more stealthy with my camera work now that I'm doing morning workouts. PTs are all over the place during that time

I can barely record my own workouts, much less look for hawt chicks for you, Evo, and all the horndogs here

[audieswu]

What's up cutist? :}

Gotta be more stealthy with my camera work now that I'm doing morning workouts. PTs are all over the place during that time

INB4 creeper vids of hut PT chicks lol

Ask the ABB brahs on how to do so successfully lol

[MatTheCur]

What's up cutist? :}

Gotta be more stealthy with my camera work now that I'm doing morning workouts. PTs are all over the place during that time

I can barely record my own workouts, much less look for hawt chicks for you, Evo, and all the horndogs here

I feel weird recording myself, but I haven't been asked to stop yet. Then again, I've been in the "crossfit" style section, and not the main floor of the gym.

Knowthatfeelbro.jpeg

[BenW22]

I can barely record my own workouts, much less look for hawt chicks for you, Evo, and all the horndogs here

You should be happy you go to a gym with some hawt chicks. The best I can ever see is the occasional 2 1/2 or 3 star soccer mom with some side boob peeking out of her top.

...but I take what I can get

[audieswu]

You should be happy you go to a gym with some hawt chicks. The best I can ever see is the occasional 2 1/2 or 3 star soccer mom with some side boob peeking out of her top.

...but I take what I can get

LMAO THIS KEN.

Check it, Location: TN

[Juggernaut0]

Nice work up in here.

Subbed.

[BenW22]

No more workouts only gifs now

Challenge accepted

[howimliving]

You should be happy you go to a gym with some hawt chicks. The best I can ever see is the occasional 2 1/2 or 3 star soccer mom with some side boob peeking out of her top.

such is life in our dungeon gym but i wouldn't get anything done if there were a bunch of dimes running around

[Raigs]

such is life in our dungeon gym but i wouldn't get anything done if there were a bunch of dimes running around

True statement. I have made more gains in my basement than at LA because there were dimes all over drooling over me and stopping me to spot them.

[KenshinH]

Lunchtime

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

Barbell Bench Press: (A5 wk 1 day 2)
45x5
95x5
135x5
155x5
175x5
195x5
215x5
... More work on engaging the lats - this time by flexing them at the bottom before pressing.

Pull-Up:
3x9


Night

Barbell Squat: (Smolov wk 2 day 3)
45x8
135x5
195x5
245x3
295x3
335x3 (vid)
335x5 (vid) target set

Chest-Supported T-Bar Row:
2 pps x 10
3 pps x 10 x 3


Notes
* As mentioned, I woke up late for my Thursday morning workout. Had to push everything back and do a lunchtime bench session with my friends and a night one for squats.

* I was tired during the night session, but it was still pretty easy. The goal for squats was to get to a top set of 5 at 80-85% of my training max (390). That works out to be 312 - 331.5. I've been using 335 all week so I kept with it.

* Wore my new Adipowers for squats. Initially, they were very tight, and I couldn't walk around without pain. Over time, they loosened up a little bit, but I still immediately changed to sneakers after finishing the squats. However, squatting in them was awesome! Quite a bit more stable than my Do-Wins! I had read that you feel like your feet are bolted to the floor, and that was exactly the feeling I got. Definitely glad I got them, even though they're very pricey.

* This ends week 2 of Smolov. The fun begins on Sunday, when I start the base mesocycle. Here is what next week looks like:

Sunday: 275 x 9 reps x 4 sets
Tuesday: 295 x 7 x 5
Thursday: 310 x 5 x 7
Friday!!: 330 x 3 x 10!


http://www.youtube.com/watch?v=cp2s2QXT4cg (mobile-friendly)

[KenshinH]

Nice work up in here.

Subbed.

Glad to have you bro. Ignore the horndogs on this page please!

Challenge accepted



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Images no worky

such is life in our dungeon gym but i wouldn't get anything done if there were a bunch of dimes running around

x2

True statement. I have made more gains in my basement than at LA because there were dimes all over drooling over me and stopping me to spot them.

[img]http://3.bp.blogspot.com/_-1GM7VDiWKE/S_mn2yN01KI/AAAAAAAABtI/qM3D9ZK5gNY/s1600/Stroung+Skinny+Guy+Lifting+Up+Fat+Cheerleader.jpg[img]

Cool story bro

[Woody-5]

Nice finish to the intro cycle
Can't wait to see you get into the base next week and tear it up!

[dbone1026]

Did you even try with that bench workout, engaging lats blah blah blah

[Juggernaut0]

Wait a sec... You're on Smolov? I had no idea. Awesome man. Wish you the best of luck on this program, and all of us will be rooting for you like no other.

[Anthony21]

Nice AM/PM workout boss. Squat looks real strong and jelly of the Oly shoes. I can't justify spending that much money on shoes lol. My Chuck's have been good to me so far. Only thing is they aren't as tight as a pair of Oly shoes and you don't get that "bolted to the ground" feeling.

[BenW22]

DAMMIT. I had awesome gifs in there. They worked yesterday. SO many great bouncing boobs. Stupid interwebs.

Oh and good workout, deep squats, strong strong strong.

I'm still annoyed at the gifs. Must find more that WORK.

[jshaw5]

Nice squats man, way to finish the base cycle. Good luck next week, shits about to get real.

[MatTheCur]

Very nice Ken. Glad to see I'm not the only one whose sleeves bunch up a bit right before a squat...

[KenshinH]

Nice finish to the intro cycle
Can't wait to see you get into the base next week and tear it up!

Me too! The intro cycle's a bit boring. I'm glad it's over

Did you even try with that bench workout, engaging lats blah blah blah

At least I can bench

Wait a sec... You're on Smolov? I had no idea. Awesome man. Wish you the best of luck on this program, and all of us will be rooting for you like no other.

Thanks man. Just wrapped up the intro cycle. The hard stuff starts next week.

Nice AM/PM workout boss. Squat looks real strong and jelly of the Oly shoes. I can't justify spending that much money on shoes lol. My Chuck's have been good to me so far. Only thing is they aren't as tight as a pair of Oly shoes and you don't get that "bolted to the ground" feeling.

Yeah they're damn expensive. But I figure that I'll be lifting and squatting for a long time, so the investment is worth it as long as the shoes last.

DAMMIT. I had awesome gifs in there. They worked yesterday. SO many great bouncing boobs. Stupid interwebs.

Oh and good workout, deep squats, strong strong strong.

I'm still annoyed at the gifs. Must find more that WORK.

Are you really a librarian??

Nice squats man, way to finish the base cycle. Good luck next week, shits about to get real.

Thanks big guy! My angus is peppered

Very nice Ken. Glad to see I'm not the only one whose sleeves bunch up a bit right before a squat...

This happens to me with the Rehbands because of the material - didn't happen with the TK's. Doesn't seem to mess with their effectiveness though.

[jeezyreezy]

You should be happy you go to a gym with some hawt chicks. The best I can ever see is the occasional 2 1/2 or 3 star soccer mom with some side boob peeking out of her top.

...but I take what I can get

Hahaha I hear that!

[KenshinH]

Barbell Squat: (Smolov wk 3 day 1)
45x10
135x5
195x5
245x3
275x9x4
... Went beltless, and my lower back stiffened up after the last set. No vids - area was too busy.

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

Barbell Bench Press: (A5 wk 2 day 1)
45x10
135x5
165x5
195x3
225x5x5 (vid of 1st and 3rd sets)
... Wore my Spud belt for these sets because of my stiff lower back. Also kept the Adipowers on to try them while benching. Dunno if I was strong today or the belt/Adipowers helped, but the 225 reps were flying up.

Wide-Grip Pull-Up:
4x9


Notes
* I wanted to do squats Sunday morning, but my son woke up early, so I had a change of plans. Which meant that I couldn't fit everything in during the afternoon workout. Rows will be pushed out to Monday instead. I'll probably also do a push exercise - either dips or CGBP.

* 9-rep sets of 275 is no joke! By the third set I had to slow it down on the last few reps. Took a little bit more rest time for the 4th set (about 5 minutes).

* I took vids of my 225 bench sets, but no time to edit them right now. They'll be coming on Monday.

Edit: Here's the video


http://www.youtube.com/watch?v=BOhKPU-99vs