MatthewR wrote: ↑Sat Apr 17, 2021 9:17 am
It's good to hear about your training with your son. I didn't start lifting until 2015 when my younger son was finishing his first year as a university student, so I was the one playing catch up. My bench press didn't catch up to his until 2019, and I have yet to pass that number (275). It was nice to train with him when he was home and schedules allowed.
Sorry to see mention of hospital visits above. Hope all is well.
You're right, Matthew. It is fun to see the kids progress and, eventually, leave us in the dust. It's a rite of passage and, hopefully, a lifetime habit that the kids keep and pass to their children as well. The gift of strength and how to train. I've enjoyed it and have another one coming into the age where lifting makes sense - he's a 7th grader now.
Hospital visits are all too frequent for my youngest (10 yo). Between epilepsy and breathing issues, I've spent far too much time in hospitals of late. At least I was strong enough during the last ambulance ride to be able to carry my son into the ambulance without the anemic-looking EMTs needing to get their stretchers and stuff out. Saved a few minutes, which helped them administer some drugs to stabilize his breathing more quickly....
Today's training -
THE DUMBEST TRAINING PROGRAM EVER FOR A 49 YEAR OLD - SMOLOV
I just want to survive the base mesocycle. I'll do Smolov Jr for bench too, just to completely annihilate myself.
Planning on doing SSB squats with belt for the whole cycle. I really want a 4 plate SSB squat. That's why I'm doing this.
Starting with the base mesocycle, because if I"m dumb enough to do SMOLOV, I may as well nix the base meso, right?
Today:
SSB w/belt - 280 x 9r x 4s ( felt lik cardio )
Bench - 210 x 9r x 4s
Time: 40 minutes.
I'm not going to enter the full week's workouts, but just the last 2 days.
Yesterday:
SSB squat w/belt - 370 x 3 x 10
Bench - 255 x 5 x 7
Today:
Bench - 270 x 3 x 9
Ran out of time and motivation for the last set of bench today. The ninth set was getting really slow. Could've got the 10th set if I had 7 or more minutes of rest, but 9 will have to do.
For next week: deload and test my 1RM on squat and bench. I may test my DL and press as well.
Between sets do 5 minutes uphill treadmill - 3.4 mph @ 10deg. 22 minutes total.
Last day of deload is tomorrow. I think I will do nothing at all, then test Friday.
SSB squat w/belt - 425 x1 (all-time PR), 335 x 5r x 3s
I REALLY wanted this. Have been trying on and off to get this ever since I got this bar.
Video:
Bench - 315 x 1 (ties all-time PR), 245 x 7r x 3s
Wanted to get back to the 3 plate club. Mission accompished.
Video:
Smolov base mesocycle wrap-up:
It's very hard. It works. Did I say it's hard?
Despite the volume, I really had very few over-use issues. My right wrist was hurting a bit from benching. That's it.
The thing about Smolov is that it pushes you to the very limit every day. It's designed that way. When I punched in my numbers on the spreadsheet I laughed thinking I would not make it past week 2 - but I did. Every day I completed a workout made me want to see if I could get the next one. So, it's addictive in a way.
The easier days were, surprisingly, the 9s and 7s on Mondays and Wednesdays. I truly believe I'm in better condition because of those. The only thing I did other than the Smolov bench/squat routines was pullups about 2x/week and a bit of cardio. That was plenty.
I added calories to my diet as well (some from food, more from alcohol - gotta cut that shit out). Gained about 2-3 lbs. Not too much - and my waist size hasn't changed that I can tell. I can tell that my upper back and legs feel bigger, but that's subjective.
SSB squat - beltless - 340 x 2r x 6s
Bench - 225 x 9r x 4s
Deadlift w/belt - 305 x 6r x 3s
Trying out the "Russian squat program". Looks a lot more reasonable than Smolov - squatting 3x/week with every other squat day being "heavy". So, with this program, I thought I could add some pulls back in.
Weird thing I noticed. Posted a few videos of my lifts recently and noticed that I got 700+ views on my 315lb bench and 1-2k views of lifts I posted a week prior to that. I usually only get about a dozen views of these (at most). I think the "algorithm" has gone insane and is somehow recommending my videos to way more people than I'd ever expect. Just weird.
Today:
SSB + belt - 340 x 3r x 6s
Bench - 240 x 7r x 5s
Just repeating the last week of Smolov Bench press. I think it moved a bit faster than last time.
I plan on following the Smolov sets/reps routine for bench except without the Saturday of 10 triples. That was just awful.
SSB Squat - beltless - 340 x 2r x 6s
Bench - 255 x 5r x 6s
Deadlift w/belt - 365 x 6, 315 x 6
First week of the Russian squat routine is done. Honestly, this is more like a deload week compared to Smolov - I really needed another deload week.
Doing 3x/week bench along the Smolov routine, but only 6 sets (not 7) and no insane 10 triples on Saturday.
A bit less volume, but more realistic for me.
SSB Squat w/belt - 340 x 4r x 6s
Bench - 230 x 9r x 4s
Pullups - (BW + 25) x 8, 7, 7, 5
This is week 2 of the "Russian Squat Routine". So far, so good. Things start to get real with increasing volume Friday, then next week. After that, intensity quickly goes up. Last week felt like a deload, which I needed.
JFick wrote: ↑Tue May 25, 2021 8:07 am
yikes dude, smolov and smolov jr at the same time? i'm impressed you were able to complete that without much issue!
congrats on the squat PR and maintaining the 3 plate bench, very cool brother
Thanks man. It was a tough few weeks, but the PRs were worth it. I'm on to the Russian squat routine now, which is a challenge, but much more moderate volume. I guess I'm doing a "tour of Russia" in terms of programs. Bring on the vodka!
SSB - beltless - 340 x 2r x 6s
Bench - 245 x 7r x 5s
DL w/belt - 345 x 5 x 3
This is Russian squat routine, week 2, day 2. So far, so good.
Bench was a challenge, but as long as I took 4 or 5 minute rests between sets, I was good.
Deadlift was pretty light, but I'm just working on getting back to deadlifting after a month away from it.
