But I did. These guys have been a great help and encouragement through some tough times for me and they probably don't even realize it. - PagangoddessJust got back from vacation. Did a few light workouts a week, and ran on the treadmill at the hotel. Going to attempt Smolov over the next few months and see if I can get my squat up so it is more in proportion to my bench.
Used the template on this site, and based on some of the comments I saw here, started slightly below my actual one rep max, when using the template, to make sure I did not burn out to soon.
Monday, Jan 12
Squats
87.5kx8
87.5kx8
87.5kx8
95kx5
102.5kx2
102.5kx2
105kx1
Legs are a little tired, but workout not too hard. Suspect doing squats again tomorrow will be tough.
bench
100kx4
100kx4
100kx4
80kx8
80kx6
Pullups
0x6
0x6
0x6
0x5
0x5
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Old Man's Smolov Log
37 posts
• Page 1 of 3 • 1, 2, 3
Old Man's Smolov Log
by oldman » Mon Jan 12, 2009 9:46 am
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- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by rere » Mon Jan 12, 2009 2:52 pm
Good luck old man, if you want someone to shout at you while your doing smolov i'm your man
peace.
peace.
Rere's training log
Goals for end 2010
Deadlift: 200kg
Squat: 160kg
Bench Press: 120kg
Press: 90kg
Setting realistic goals. See what happens.
Goals for end 2010
Deadlift: 200kg
Squat: 160kg
Bench Press: 120kg
Press: 90kg
Setting realistic goals. See what happens.
-
rere - StrongLifts Member
- Posts: 2128
- Joined: Thu Aug 14, 2008 10:41 am
- Location: Leeds, UK
Re: Old Man's Smolov Log
by oldman » Wed Jan 14, 2009 1:22 am
Tue., Jan 13
Squats
87.5kx8 This set was the hardest, legs stiff from the day before
87.5kx8
87.5kx8
95kx5
102.5kx2
102.5kx2
107.5kx1
Overhead Press
45kx10
45kx10
45kx10
Reverse Rows
10,10,9
Flys
14kx12
14kx12
14kx12
Shrugs
100kx10
100kx10
100kx10
Second day was hard, but not horribly so. Suspect the third day will be tough to get through.
Rere, any advice or encouragement is welcomed.
Squats
87.5kx8 This set was the hardest, legs stiff from the day before
87.5kx8
87.5kx8
95kx5
102.5kx2
102.5kx2
107.5kx1
Overhead Press
45kx10
45kx10
45kx10
Reverse Rows
10,10,9
Flys
14kx12
14kx12
14kx12
Shrugs
100kx10
100kx10
100kx10
Second day was hard, but not horribly so. Suspect the third day will be tough to get through.
Rere, any advice or encouragement is welcomed.
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by oldman » Wed Jan 14, 2009 7:43 am
Wed. Jan 14
A little stiff at the start, but still not too terrible.
Squats
95kx5
95kx5
95kx5
95kx5
102.5kx3
107.5kx2
107.5kx2
122.5kx1
Dumbbell Bench
40kx8
40kx6
40kx6
Dumbbell row
40kx8,8
40kx8,8
40kx8,8
Pushups
25,20
Curls
40kx8
40kx8
A little stiff at the start, but still not too terrible.
Squats
95kx5
95kx5
95kx5
95kx5
102.5kx3
107.5kx2
107.5kx2
122.5kx1
Dumbbell Bench
40kx8
40kx6
40kx6
Dumbbell row
40kx8,8
40kx8,8
40kx8,8
Pushups
25,20
Curls
40kx8
40kx8
Oldman
Age:51
Height:5'10"
Weight: 198lbs
Current Best Single reps
Bench 125 k
Squat 140k
Deadlift 155k
Goals
Bench 135k
Squat 180k
Deadlift 225k
Age:51
Height:5'10"
Weight: 198lbs
Current Best Single reps
Bench 125 k
Squat 140k
Deadlift 155k
Goals
Bench 135k
Squat 180k
Deadlift 225k
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by oldman » Thu Jan 15, 2009 12:04 pm
Thur., Jan 15
Lower back was sore this morning but seems to have loosened up.
Lunges
20k dumbbellsx8
18k dumbbellsx8
18k dumbbellsx8
Dumbbell curls
18kx8
18kx8
Rope push downs
59kx8
59kx8
Lower back was sore this morning but seems to have loosened up.
Lunges
20k dumbbellsx8
18k dumbbellsx8
18k dumbbellsx8
Dumbbell curls
18kx8
18kx8
Rope push downs
59kx8
59kx8
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by Mouse » Thu Jan 15, 2009 12:09 pm
Top banana OldMan
Keep it going
Keep it going
There are 10 types of people in the world. Those that understand binary and those that don't.
Mouse North of Vag
Mouse Will Roar
The REAL Training Routine Thread
There are two rules for success:
1. Never tell people everything you know.
Mouse North of Vag
Mouse Will Roar
The REAL Training Routine Thread
There are two rules for success:
1. Never tell people everything you know.
-
Mouse - Moderator
- Posts: 3446
- Joined: Mon Jan 07, 2008 4:50 pm
- Location: East Yorkshire
Re: Old Man's Smolov Log
by oldman » Fri Jan 16, 2009 11:46 pm
Fri. Jan 16
Bulgarian Lunges
14kx8
14kx8
14kx8
Seated Dumbbell Press
22kx10
22kx10
Dumbbell Curls
20kx6
20kx6
Flys
14kx10
14kx10
14kx10
Ran 1 mile
9'30"
Bulgarian Lunges
14kx8
14kx8
14kx8
Seated Dumbbell Press
22kx10
22kx10
Dumbbell Curls
20kx6
20kx6
Flys
14kx10
14kx10
14kx10
Ran 1 mile
9'30"
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by oldman » Sun Jan 18, 2009 8:34 am
Sat Jan17
Lunges
18kx8
18kx8
18kx8
Chinups
0x5
0x5
Bench
80kx10
80kx10
80kx10
Reverse rows
0x10
0x10
0x10
Treadmill
1 mile, 9'30"
Calf raises - smith machine
60kx 10, 10 sets
Lunges
18kx8
18kx8
18kx8
Chinups
0x5
0x5
Bench
80kx10
80kx10
80kx10
Reverse rows
0x10
0x10
0x10
Treadmill
1 mile, 9'30"
Calf raises - smith machine
60kx 10, 10 sets
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by oldman » Sun Jan 18, 2009 8:36 am
Sun Jan 18
Alternated sets
Pullups
5 sets of 5
Dips
5 sets of 10
Treadmill
intervals for 22 minutes
Alternated sets
Pullups
5 sets of 5
Dips
5 sets of 10
Treadmill
intervals for 22 minutes
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by oldman » Mon Jan 19, 2009 11:01 am
Mon Jan 19
Squats
115kx2
115kx2
Bench Press
90kx5
90kx5
90kx5
90kx5
90kx5
Rows
60kx5
90kx3
80kx5
80kx5
80kx5
Shrugs
80kx12
80kx12
80kx12
Plank
3 x 30 seconds each
Squats
115kx2
115kx2
Bench Press
90kx5
90kx5
90kx5
90kx5
90kx5
Rows
60kx5
90kx3
80kx5
80kx5
80kx5
Shrugs
80kx12
80kx12
80kx12
Plank
3 x 30 seconds each
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by oldman » Wed Jan 21, 2009 1:19 am
Tue, Jan 20
Treadmill
22 minutes intervals
Treadmill
22 minutes intervals
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by oldman » Wed Jan 21, 2009 5:22 am
Squats
115kx3
Dumbbell Bench
40kx8
40kx6
40kx6
40kx6
40kx6
Dumbbell Rows
40kx10,10
40kx10,10
40kx10,10
Overhead Press
50kx8
50kx5
50kx5
Pullups
0x6
0x5
0x5
0x3
115kx3
Dumbbell Bench
40kx8
40kx6
40kx6
40kx6
40kx6
Dumbbell Rows
40kx10,10
40kx10,10
40kx10,10
Overhead Press
50kx8
50kx5
50kx5
Pullups
0x6
0x5
0x5
0x3
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by oldman » Fri Jan 23, 2009 10:38 am
Friday, Jan 22
Squats
115kx5
Bench
92.5kx5
92.5kx5
92.5kx5
92.5kx5
92.5kx5
Wted Pullups
5kx5
5kx5
5kx5
5kx5
5kx5
Calf raises smith machine
10 sets of 10 reps 70k
Plank
3 times 45sec each
Squats
115kx5
Bench
92.5kx5
92.5kx5
92.5kx5
92.5kx5
92.5kx5
Wted Pullups
5kx5
5kx5
5kx5
5kx5
5kx5
Calf raises smith machine
10 sets of 10 reps 70k
Plank
3 times 45sec each
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by oldman » Mon Jan 26, 2009 11:16 am
Sunday, Jan 24
Arrived in Budapest. Did 100 bodyweight squats and 100 pushups.
Arrived in Budapest. Did 100 bodyweight squats and 100 pushups.
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
Re: Old Man's Smolov Log
by oldman » Mon Jan 26, 2009 11:20 am
Monday, Jan 25
Found a local gym to use for 1,000 forints, about 5 USD I think.
Pretty basic but it had a squat rack and bench.
Squats
97.5kx9
97.5kx9
97.5kx9
97.5kx9
Bench
80kx15
80kx12
80kx10
Pullups
0x6
0x6
0x6
0x5
0x4
Found a local gym to use for 1,000 forints, about 5 USD I think.
Pretty basic but it had a squat rack and bench.
Squats
97.5kx9
97.5kx9
97.5kx9
97.5kx9
Bench
80kx15
80kx12
80kx10
Pullups
0x6
0x6
0x6
0x5
0x4
- oldman
- StrongLifts Member
- Posts: 145
- Joined: Mon Aug 11, 2008 7:38 am
37 posts
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