KenshinH's Quest for Old Man Strength and Fitness

[MakeGoBoom]

still looking strong ken. how well do you feel those lat pulls work for you pre bench

[Raigs]

For barely having any recovery time on bench you did some solid work. Hope you worked out that aggresion

[KenshinH]

Supplements
1 scoop Energized N'Gage post


Barbell Squat: (Smolov Int w1d1)
45x8
135x5
225x3
285x3
325x4
370x4x3 (vid of 2nd set)
370x5 rep PR (vid)
... Funny that 370x5 is my 5-rep PR after doing 370 for 3 sets of 4


Notes
* First day of the Smolov intense cycle. Okay, this sucked. First real squat session in two weeks, and it certainly felt like it. Weights were heavy, but somehow I managed to complete all reps/sets. Form was meh at first but got better towards the end. The last set was actually the best in terms of form.

* One thing I can say about doing these heavy reps is that it really forces you to lock in on form in the latter sets. I was already tired before the last set, so I knew that I wouldn't make five reps if I didn't have good form for each rep.


http://www.youtube.com/watch?v=p-DWmGRkoKg (mobile)

[MakeGoBoom]

another huge day bro, not as strong as my 5x5@190 but we all cant be heroes

[KenshinH]

still looking strong ken. how well do you feel those lat pulls work for you pre bench

Thanks bro. The lat pulls work fine for warming up the rear delts and lats for bench work. No substitute for pullups, but I can't come into the gym and hit pullups cold

I do try to hit pullups between some bench sets and after though.

For barely having any recovery time on bench you did some solid work. Hope you worked out that aggresion

The feeling is still there - it's a work thing - but it was good to hit the gym anyway. Thanks Raigs!

another huge day bro, not as strong as my 5x5@190 but we all cant be heroes

LOL is that in kg?

[Juggernaut0]

Back to the light squatting, eh? Keep it up Ken!

[mstatefan91]

Good looking squats Ken. Hope Smolov does you well. I don't know that I could ever put myself through it.

[MakeGoBoom]

Lol no sadly it is not

[KenshinH]

Back to the light squatting, eh? Keep it up Ken!

Thanks bro! I always forget to sub to your log (old age ) ... okay doing it right after this

Good looking squats Ken. Hope Smolov does you well. I don't know that I could ever put myself through it.

It's already been good to me. I went through the base cycle with a +40 lb gain on my 1RM (405 -> 445) and my form got quite a bit better too. The intense cycle is just gravy

Lol no sadly it is not

Lol just playing with you. You'll be back with a consistent program, no doubt!

[audieswu]

U strong mofo sandbagger

[mstatefan91]

Just went back and watched your 445 1RM on squat. Looked a lot better than my 445.

[jshaw5]

Nice start to the intense cycle. One of these days I'll own a house with enough room for a home gym, then I'll give Smolov a shot.

[12ccopeland]

Fantastic sesh mon ami 370x5 is crazy O.o

[Anthony21]

Great work Ken and strong squatting brother. My legs are trashed from my squat day today.

[KenshinH]

U strong mofo sandbagger

LOL thanks bro

Just went back and watched your 445 1RM on squat. Looked a lot better than my 445.

Thanks man. It felt pretty damn heavy at the time. The video made it look better.

Nice start to the intense cycle. One of these days I'll own a house with enough room for a home gym, then I'll give Smolov a shot.

Why can't you do Smolov in the squat rack you normally use at the gym? Just want a power rack for safety? Or is it a time issue?

Fantastic sesh mon ami 370x5 is crazy O.o

Thanks Cam! Seems kinda crazy to me too

Great work Ken and strong squatting brother. My legs are trashed from my squat day today.

Nice My knees were a little sore this morning, but they're okay now. Everything else feels fine at the moment.

[KenshinH]

Supplements
1 scoop Energized N'Gage post


Wide-Grip Lat Pulldown:
105x8
120x8x3
... ss with bench

Barbell Bench Press: (TM recovery)
45x20
135x5x3
... No idea what weight to use for recovery day yet

Barbell Squat: (Smolov int w1d2)
45x8
135x5
205x3
260x3
305x3
350x4
390x3 rep PR (vid)
370x5x2 (vid of 1st set)


Notes
* Okay this was heavy. Not yet recovered from Sunday's squats and still had to do this. Only two days in and I already feel that the intense cycle is harder than the base.

* Actually had a rough day yesterday. Long day + a sick wife + a night workout = me really not wanting to be at the gym. But I made it there and then my form felt off. Just couldn't get the descent right, so I didn't feel like I was sitting back enough. This made me a little concerned before the 390 set, but I found my way again for that set I had at least one more rep and possibly two if I grinded it out.

* After 390, the first 370 set was a little hard, but not impossible. However, the last rep of the second 370 set was an absolute grinder - probably my worst ever. Halfway up that rep, I had to exhale because the bar was going up so slowly. So I did a forceful exhale / grunt (which I never do) and was able to stand up with it. Unfortunately, I recorded the first set and not this one.


http://www.youtube.com/watch?v=6L4OPJEJbLw (mobile)

[da2ricky]

congrats on the PR, I'd fold like an accordion if I put 390 on the bar.

duran duran?! nice

[KenshinH]

congrats on the PR, I'd fold like an accordion if I put 390 on the bar.

Depeche Mode?! nice

Fixed

[da2ricky]

Fixed

I was browsing duran duran songs on spotify trying to figure out what it was and couldn't find it.... NOW IT ALL MAKES SENSE. lol

I'm the only one in the office so I'm shamelessly listening to duran duran - coming undone

[KenshinH]

I was browsing duran duran songs on spotify trying to figure out what it was and couldn't find it.... NOW IT ALL MAKES SENSE. lol

I'm the only one in the office so I'm shamelessly listening to duran duran - coming undone

I've got their greatest hits. Any request for the next vid?

[dbone1026]

I've got their greatest hits. Any request for the next vid?

[da2ricky]

I've got their greatest hits. Any request for the next vid?

of duran duran... how about, No No Notorious!

or

[KenshinH]

[/youtube]NwrL9MV6jSk[/youtube]

I like this one ... actually have it

of duran duran... how about, No No Notorious!

or

[/youtube]6EYH0_Vdt1M[/youtube]

LOL I have both. You pick

[audieswu]

LOL @ Milli Vanilli used to loved that song back in grades school

Tuan I dare you...



or this...

[da2ricky]

I like this one ... actually have it


[video=youtube;MyMz7Lka5EA]http://www.youtube.com/watch?v=MyMz7Lka5EA[video]

^ have that on cd in my truck LOL.

Newcleus - Jam On It - cardio song for tonight.

[MakeGoBoom]

Enjoy the silence!!! Yup I'm a lame


Real strong triple bro

[KenshinH]

LOL @ Milli Vanilli used to loved that song back in grades school

Tuan I dare you...

[/video=youtube;suPlYwJ3YvM]http://www.youtube.com/watch?v=suPlYwJ3YvM[/video]

or this...

[/video=youtube;83j4ICes2i4]http://www.youtube.com/watch?v=83j4ICes2i4[/video]

I have R. Kelly but that song's too slow for a lifting song

^ have that on cd in my truck LOL.

Newcleus - Jam On It - cardio song for tonight.

LOL

Enjoy the silence!!! Yup I'm a lame

Real strong triple bro

Thanks bro, and I'm not surprised you know the song given that you knew Snap

[MakeGoBoom]

Strip club Dj..... one of the many various jobs I've done in my relatively short life ... damn I'm awesome

[jshaw5]

Nice squats bro. Disappointed you didn't get the last set though, would've liked to see that grinder.

[mstatefan91]

Awesome squat work. On the grinder set, that's why I always video the last set because I know that's when form break down will most likely happen from fatigue.