KenshinH's Quest for Old Man Strength and Fitness

[Woody-5]

And so it begins!
Awesome start my man!

[dbone1026]

My legs are hurtin just reading those 9 rep sets!

[jeezyreezy]

My legs are hurtin just reading those 9 rep sets!

This ^^

[Juggernaut0]

Nice start man! Rest up, foam roll, ice down, etc.

[KenshinH]

And so it begins!
Awesome start my man!

Thanks Woody! Wasn't too bad except that my endurance started waning on the 3rd work set lol

My legs are hurtin just reading those 9 rep sets!

This ^^

Nice start man! Rest up, foam roll, ice down, etc.

I felt some soreness in my quads last night before bed, but they feel good this morning. I'll probably do some foam rolling tonight in preparation for 295x7x5 tomorrow Will also try to get vids if there are no PTs around.

I'm editing yesterday's vids now and will post it soon. Also will post this morning's workout.

[KenshinH]

Here's the bench video from yesterday:


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

[NaotoDate]

Strong reps in the bench! Looked comfortable...

[KenshinH]

Pendlay Row:
135x8
165x5
195x5x5
... FatGripz up to 1st set of 195

Dips:
BWx15
+35x8
+80x8
+115x7
... superset with ...

Hammer Strength Shrug:
180x10
270x10
360x10
450x10x2


Notes
* This was left over from yesterday. Easy session. Dips are coming along.

[da2ricky]

You were putting that weight up like it was nothing in the video, mirin hard brotha! When did you get the FatGripz? I actually just recommended this to someone in another log a few days ago.

[MatTheCur]

Repping 225... Super slick, super clean, lookin' like a pressing machine!

[KenshinH]

Strong reps in the bench! Looked comfortable...

Thanks my man

You were putting that weight up like it was nothing in the video, mirin hard brotha! When did you get the FatGripz? I actually just recommended this to someone in another log a few days ago.

I've had the FatGripz for a while now. Don't even remember when I got them. They're a great grip-strengthening tool.

Repping 225... Super slick, super clean, lookin' like a pressing machine!

Thanks for the rhyme Mat lol

[audieswu]

Great work with 225 benching bro. I'm also digging the adidas lifting shoes.

[da2ricky]

Great work with 225 benching bro. I'm also digging the adidas lifting shoes.

x2 - those shoes are pretty sweet. audie needs some of those to go with his Kai Green pants... his gym stalker would probably climax. LOOOOOOL

:}

[Raigs]

Nice pendlay rows. Its hard to keep the grip tight with FG on the heavy work

[KenshinH]

Great work with 225 benching bro. I'm also digging the adidas lifting shoes.

Thanks bro, I think the Adipowers may have made a difference in keeping me tighter on the bench setup. I'll test them out again on Thursday.

x2 - those shoes are pretty sweet. audie needs some of those to go with his Kai Green pants... his gym stalker would probably climax. LOOOOOOL

:}

LOL

Or go blind from the color mismatch

I wish these shoes came in something other than bright orange - black would be perfect!

Nice pendlay rows. Its hard to keep the grip tight with FG on the heavy work

Yeah definitely. Pendlay rows ~200lbs with FG are challenging.

[0R1G1N]

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

My day 1 week 3 is coming up tomorrow. Son had some health issues going on. Was at the doc all day

[dbone1026]

Trippy transition on the bench video

225lbs ... looked too easy ...

[KenshinH]

My day 1 week 3 is coming up tomorrow. Son had some health issues going on. Was at the doc all day

Trippy transition on the bench video

225lbs ... looked too easy ...

Just had a bad night sleeping. Woke up a few times for no reason. At least I don't feel like I got run over by a truck.

What does that mean for my Smolov workout this morning? We'll see

[Raigs]

You need something to kick you in the face to wake you up

[dbone1026]

You need something to kick you in the face to wake you up

He's used to getting Dirty Sanchez'd

[KenshinH]

You need something to kick you in the face to wake you up

My alarm works just fine thank you

He's used to getting Dirty Sanchez'd

LOL I can always count on you to come up with this stuff.

Well, Smolov week 3 day 2 wasn't as bad as I had thought, although my lower back stiffened up again after the third work set. I ended up wearing the belt on the drive home lol

After just two days of the base cycle, I can see why people who've done it say that Smolov is a biotch! Certainly trains your mind to begin and finish something hard mentally and physically.

Writeup plus vids coming up later today after my lunchtime session (OHP).

[Anthony21]

Awesome work as usual Ken. Definitely a constant motivation of strength and determintion man. Keep it up.

[KenshinH]

Morning

Barbell Squat: (Smolov wk 3 day 2)
45x10
135x5
205x3
255x3
295x7x5 (vid of 1st and 3rd sets) belted
...Not too bad; my lower back stiffened up again after the 3rd set


Lunchtime

Standing Barbell Shoulder Press (OHP): (A5 wk 2)
45x10
95x5
115x5
135x5x5

Wide-Grip Pulldown Behind The Neck:
120x8
135x8
150x8
165x8x2


Notes
* Despite not getting quality sleep, the Smolov session wasn't bad. I did some foam rolling last night, so that may have helped with recovery, although my legs were still a little bit sore this morning. No big deal. I didn't feel it once I warmed up.

* I went beltless two days ago and got a stiff lower back from it. This time, I belted up for all the 295 work sets. My lower back did stiffen up after the 3rd set, but it was bearable.

* No back issues once I got to doing OHP during lunchtime. These went up pretty easy.


... video needs to be edited and posted tonight


Edit: Here's the video


http://www.youtube.com/watch?v=zsVQh0A17hI (mobile-friendly)

[howimliving]

Barbell Squat: (Smolov wk 3 day 2)
295x7x5

Standing Barbell Shoulder Press (OHP): (A5 wk 2)
135x5x5

Wide-Grip Pulldown Behind The Neck:
165x8x2

1-holy smolov volume; 295x35 total reps is f'ing A certified badass

2-i know you're running some big bench volume but quit that OHP sandbagging

3-165x8 BTN pulldown? ok, now you've lost it asian sensation

[Juggernaut0]

Nice job man. Are you gonna belt up for all worksets from here on out? I hope so.

[KenshinH]

1-holy smolov volume; 295x35 total reps is f'ing A certified badass

2-i know you're running some big bench volume but quit that OHP sandbagging

3-165x8 BTN pulldown? ok, now you've lost it asian sensation

1-thanks but it's only week 1 of the base. No badassery until week 3

2-I do what the program calls for. No sandbagging here

3-lol

Nice job man. Are you gonna belt up for all worksets from here on out? I hope so.

I learned that lesson now lol

[Woody-5]

Insane volume mate! Squats looked strong!

[Raigs]

Nice session you put in 2 solid sessions.

For that back tightness you do some stretching before hand?

[MakeGoBoom]

smolov makes me sad in the pants..... looking strong dude, jealous of those pendlay sets

[dbone1026]

Any concerns with your back since you haven't hit yet the badassery portion yet?