KenshinH's Quest for Old Man Strength and Fitness

[KenshinH]

Barbell Squat: (Smolov wk 3 day 4)
45x10
135x5
205x5
255x3
295x3
330x3x10 (vid of 5th and 9th sets)
... Easy. No lower back issues at all


Notes
* Smolov wk 3 day 4. The infamous 10 triples This was pretty easy actually. Rested 3 minutes between sets, but I didn't need that much time. Went a little deeper than usual, which can be seen in the vid. Should get a bit more challenging next week when all work sets go up by 20 lbs.

* Recovery between sessions is good, even though I'm still not getting enough sleep. I'm taking either Protocol or Re-Con after these workouts, so that's probably helping.

* I'm starting an APE (t-booster) run this Sunday. Should last 8 - 9 weeks and provide some strength gains.

* Here's the Smolov schedule for next week:

Sun - 295 x 9 reps x 4 sets
Tue - 315 x 7 x 5
Thu - 330 x 5 x 7
Fri - 350 x 3 x 10


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

[MatTheCur]

Noice!

All my stuff is messed up right now, uploading my vids, so I'll check yours in the morning!

[dbone1026]

Glad to hear there weren't any back issues. Solid lifts as always

[Juggernaut0]

Glad there were no back issues. Nice job gettin thru the 1st week, now onto week 2.

[Woody-5]

Damn fine work! You definitely buried those nice and deep! Looked like cake (although I'm willing to bet it will be a bit more challenging with +20 on the bar next week )
Slayed week one like a boss!

[KenshinH]

Noice!

All my stuff is messed up right now, uploading my vids, so I'll check yours in the morning!

Thanks Matt! I'll check out your vids in a bit.

Glad to hear there weren't any back issues. Solid lifts as always

Glad there were no back issues. Nice job gettin thru the 1st week, now onto week 2.

Back has been good since I started wearing the belt on the work sets

On the other hand, my left arm is acting up due to squatting frequency. I had to put on elbow sleeves midway through the work sets yesterday because it was killing me. That stopped the pain from getting worse. It's still a little tender today, but I should be good to go for tomorrow. Need to stop being stubborn and wear them for all work sets

Damn fine work! You definitely buried those nice and deep! Looked like cake (although I'm willing to bet it will be a bit more challenging with +20 on the bar next week )
Slayed week one like a boss!

Thanks bro!

Yeah, upcoming week should be quite a challenge. None of the workouts will be a cakewalk. Friday's 350x3x10 will be a rep PR

[Woody-5]

Yeah, upcoming week should be quite a challenge. None of the workouts will be a cakewalk. Friday's 350x3x10 will be a rep PR

New 3RM squat.

for 10 sets across.

[KenshinH]

New 3RM squat.

for 10 sets across.

Lol I should have been more clear. It'll be a total rep PR at around that weight. I've done 335x6x6 and 350x5x5.

[Woody-5]

Lol I should have been more clear. It'll be a total rep PR at around that weight. I've done 335x6x6 and 350x5x5.

ah, gotcha.
That's still a nice volume PR
30 total reps at tree fiddy in a single workout is badass

[da2ricky]

Strong as always bro. Glad to hear your back didn't hold you back. Have a good weekend!

[KenshinH]

ah, gotcha.
That's still a nice volume PR
30 total reps at tree fiddy in a single workout is badass

Yessir, next week will be a doozy. Gotta load up on carbs the night before each workout (CBL? lol)

Strong as always bro. Glad to hear your back didn't hold you back. Have a good weekend!

Thanks bro, you too. I'm more concerned with my left arm at the moment.

I may switch up the exercise order tomorrow and bench in the morning instead of squat. There's no way I can bench with a tender elbow.

[MakeGoBoom]

My elbow and forearm have been acting up as well.

Strong squat again bro. Looking forward to the heavy work

[KenshinH]

Morning

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

Barbell Bench Press: (A5 wk 3 day 1)
45x10
95x5
135x5
165x3
195x3
225x2
250x5x5 (vid of 3rd set)

Wide-Grip Pull-Up:
4x9


Evening

Barbell Squat: (Smolov wk 4 day 1)
45x10
135x5
205x3
255x3
295x9x4 (vid of 1st set)
... Okay 9-rep squat sets are not fun. Especially when you have to do four in a row


Notes
* Had a bad night sleeping so I wasn't feeling strong today. But bench wasn't difficult and squats were okay as well, although I did get tired at the end of the 4th set of 295.

* Back was stiff again after the last squat set. I didn't feel like doing anything else after. Will hit rows and dips tomorrow morning.

* By the way, started APE today (3 caps on heavy workout days).


http://www.youtube.com/watch?v=NdIz-TQ4vE8

[Woody-5]

Strong work! Bench looked like a warmup set!
295x9 squat.... 4 times.... Nice!

[MakeGoBoom]

yeah man real strong, 250 for reps is nasty ken, stay at it

[KenshinH]

Strong work! Bench looked like a warmup set!
295x9 squat.... 4 times.... Nice!

yeah man real strong, 250 for reps is nasty ken, stay at it

Thanks brahs!

I'm a little surprised at how little DOMS I'm getting from all the squatting. I was expecting a lot more.

Of course, now that I just said that, I'm going to get hit with it starting today

[MatTheCur]

Thanks brahs!

I'm a little surprised at how little DOMS I'm getting from all the squatting. I was expecting a lot more.

Of course, now that I just said that, I'm going to get hit with it starting today

We heard you like DOMS, so we got some DOMS to go with your DOMS.



Great stuff Ken

[audieswu]

Damn beast mode with the 295's for 9X4!!! Awesome work bro. Now I need to step my squat game up again.

[Juggernaut0]

Awesome man. 9 reps of anything is not fun, unless it's curls of course.

But you're volume benching my Intensity Day weight.

[BenW22]

Jeez, I'm out for 2 days and I miss like 50 posts. Your 330x3x10 sounds absolutely nuts. Great job.

[KenshinH]

We heard you like DOMS, so we got some DOMS to go with your DOMS.



Great stuff Ken

Lol thanks Matt!

Damn beast mode with the 295's for 9X4!!! Awesome work bro. Now I need to step my squat game up again.

Thanks Audie! If you weren't cutting, you'd blow my squats out of the water

Awesome man. 9 reps of anything is not fun, unless it's curls of course.

But you're volume benching my Intensity Day weight.

Lol apples to oranges bro. I'm not running TM for bench (yet )

Jeez, I'm out for 2 days and I miss like 50 posts. Your 330x3x10 sounds absolutely nuts. Great job.

Thanks Ben. Did you catch my comment on DOMS above? Maybe it's the Protocol

[jeezyreezy]

295x9x4 I can imagine that those are not fun

[Raigs]

250x5x5 bb bench is awesome! Great work

[KenshinH]

Pendlay Row: (A5 wk 3)
135x8
155x5
185x5
215x5x5
... Fat Gripz up to 185

Dips:
BWx15
+45x10
+90x10


Notes
* Quick morning session.

* Elbows and triceps were still feeling it a bit from squats, so I didn't push the dips.

* I'll do some stretching and foam rolling tonight to be ready for tomorrow's 315x7x5.

[audieswu]

Serious bro your depth was nice and legs looking joocy.

[KenshinH]

295x9x4 I can imagine that those are not fun

Not at all. I rarely go over 5 reps, so these were a bit of work. Good for endurance though

250x5x5 bb bench is awesome! Great work

Thanks Raigs! Gotta keep pushing it up.

Serious bro your depth was nice and legs looking joocy.

You mean fat?

I think my legs are getting bigger from all the squatting though. I'm also eating more but my weight hasn't moved yet, probably due to the Smolov intensity.

[dbone1026]

Are you doing anything for your back old man (foam roller, etc...)?

Those 4 sets of 9 look painful lol

[jshaw5]

Serious bro your depth was nice and legs looking joocy.

I was thinking the same thing, legs looking thick, tight, and solid. What's the measurement on those wheels?

Awesome benching and squatting man. 250x5 bench looks like a warmup set for you. Squats looking good too. Can't wait to see you hit 455 after this cycle

I think I asked you this already, but how do you like your rehbands compared to tks? I just noticed now one of my tk's is ripping at the seam.

[KenshinH]

Are you doing anything for your back old man (foam roller, etc...)?

Those 4 sets of 9 look painful lol

Not really, but I'm going to start foam rolling my lower back tonight. Normally, my back loosens up in a day unless I injure it or do something stupid.

I was thinking the same thing, legs looking thick, tight, and solid. What's the measurement on those wheels?

Awesome benching and squatting man. 250x5 bench looks like a warmup set for you. Squats looking good too. Can't wait to see you hit 455 after this cycle

I think I asked you this already, but how do you like your rehbands compared to tks? I just noticed now one of my tk's is ripping at the seam.

I took some measurements end of last year for my own records Legs are about 27" around at the widest point (thigh).

So far, Rehbands > TKs bro. I have a rip in both of my TKs at the seam too, and that's why I got the Rehbands.

[dbone1026]

Not really, but I'm going to start foam rolling my lower back tonight. Normally, my back loosens up in a day unless I injure it or do something stupid.



I took some measurements end of last year for my own records Legs are about 27" around at the widest point (thigh).

So far, Rehbands > TKs bro. I have a rip in both of my TKs at the seam too, and that's why I got the Rehbands.

In for pics of thigh measurements

Never used the TKs but absolutely love the Rehbands, especially with the cold weather now