Still Flailing as I approach 50

[irongeek]

Smolov Testing Day

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.

[irongeek]

Just to keep loose:

SSB - beltless - 275 x 8 x 3
Pullups - BW + 25 x 8, 8, 7
Dips - BW + 25 x 15,15, 15
Cardio - 20 minutes T-mill @7.5 deg, 3.0 mph ~ 1 mile

[irongeek]

Today:

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.

[irongeek]

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.

[irongeek]

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.

[irongeek]

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.

[irongeek]

Today:

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.

[irongeek]

Conditioning:

Uphill treadmill - 10 deg, 3.2mph, 22 minutes
During treadmill (before, midway and immediately after treadmill work) did:
Wide grip pullups (BW) - 12, 11, 9
Dips (BW) - 15, 18, 20
Afterwards: 3 sets of dip bar leg raises (trying to find out the optimal way to do these for me - either hanging from pullup bar or dip bar).

[irongeek]

Safety Squats w/belt - 340 x 5r x 6s
Bench - 260 x 5r x 6s

Fives it is today. Lots and lots of fives...

I think this is as strong as I've ever been on the bench press.

[irongeek]

Fluff Day:

Rows (w/belt and straps) - 235 x 8, 8, 8, 10
Rev Curls - 75 x 13, 11 + 5 + 5
Seated Tricep extensions - 75 x 12, 10, 10

Surprised that my delts felt tired after this quick workout.