Still Flailing as I approach 50 Still Flailing as I approach 50 - Page 3

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Thread: Still Flailing as I approach 50

  1. #21
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    Jun 2016
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    Michigan
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    • starting strength seminar august 2021
    • starting strength seminar october 2021
    • starting strength seminar december 2021
    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.

  2. #22
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    Jun 2016
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    Michigan
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    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

  3. #23
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    Jun 2016
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    Michigan
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    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.

  4. #24
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    Jun 2016
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    Michigan
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    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.

  5. #25
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    Jun 2016
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    Michigan
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    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.

  6. #26
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    Michigan
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    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.

  7. #27
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    Michigan
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    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.

  8. #28
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    Jun 2016
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    Michigan
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    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).

  9. #29
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    Jun 2016
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    Michigan
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    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.

  10. #30
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    Jun 2016
    Location
    Michigan
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    starting strength coach development program
    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.

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