Snap Back

Training Over 35 Lifter
601

I’d like to agree that the pouting vacuuming is productive. However, it’s more like barely suppressed OCD type rage. Everyone scatters when mommy’s veins are popping and the vacuum starts bouncing across the floor.

Forget about the knees socks on video. It’s more of a private show for that special someone. Something to think about for the powerlifting inspired valentines day next year. Training alone as a couple has it’s advantages. ha.

However, when you are coaching your friend in December, you can think about how odd it looks to help seat a shirt. I had my hands up BB’s singlet legs pulling his shirt down and a couple of newbies said they hoped I was his wife. I’d never really though about it until I heard that comment.

There’s some random input for you. I can hardly wait to see how your training goes for the meet.

602

That was a great DL video! I really love seeing you pull.

My husband won’t let me vacuum. My normal mode is to run right into walls and furniture (courtesy of poor eyesight) and the poor man can’t stand it.

603

Lemme just clarify this meet thing. I’d be doing it to “participate.” There’s a difference in my mind between participating and competing. My numbers will be really low. And I’m lifting raw. I’ll be first up on each lift. And it’s four weeks away. I just wanna get back up there is all. There’s no time for a training plan. I’ll run another three-week cycle of Smolov Jr. with my raw squat max set at 140 lb. and call it good. I’ll deadlift one more time before the meet (that’s it) and bench once a week until then. If I hit my dream numbers on meet day at 110 lb. bodyweight (which is what I plan to weigh in at), they’d probably be:

Squat: 132, 143, 154 (1.4x bodyweight)
Bench: 55, 66, 77 (.7x bodyweight)
Deadlift: 187, 203.5, 220 (2x bodyweight)

604

Would you stop shitting in my cornflakes? I’m in full cheerleader mode here.

605

Have you considered trying the Intense Mesocycle of the “full” smolov rather than repeating the junior again?. It builds up to several sessions at 90% and 95% instead of stopping at 85%. It would fit perfectly into your 4 week “window”.

606

[quote]kpsnap wrote:

[quote]bulldog9899 wrote:

[quote]FarmerBrett wrote:
What is a “good girl” and “bad girl”?

The mind boggles![/quote]

Do I even want to know?[/quote]

Didn’t mean to be cryptic.

Good girl machine = adduction (pushing thighs together)

Bad girl machine = abduction (pushing thighs apart)

I guess this is girl-training-speak. Notice I’m keeping the weight the same, so I can be equal parts good girl/bad girl. [/quote]

I find that squats and adduction/abduction seem to affect each other. I make progress in one or the other it seems.

607

[quote]FarmerBrett wrote:
Have you considered trying the Intense Mesocycle of the “full” smolov rather than repeating the junior again?. It builds up to several sessions at 90% and 95% instead of stopping at 85%. It would fit perfectly into your 4 week “window”.[/quote]

I considered it but am not interested. I don’t want to waste time doing nine-and seven-rep sets. Also, with the way Smolov works with adding a flat amount of weight each week, I actually hit 100% on my last 10 x 3 with Smolov Jr. Theoretically, that is.

608

Today’s training.

Modified* Smolov Jr. Week 1, Day 1

Squat
8/45
5/75
3/93
7/5/105

These should have been super easy. But they felt heavy. No trouble getting the reps. But still.

Bench
8/45 All paused
5/55 " "
3/60 " "
3/5/66 first one of each set paused. Ouchie.

Bentover BB Rows
8/45
5/55
3/5/66

A) Bicep Concentration Curl (total waste of time . . . I just like the way my shoulder veins look when I do these)
3/10/17.5

B) Lying EZ Curl Skulls
3/10/32.5

  • I say “modified” because I dropped the 6 x 6 day and will only squat thrice a week (7 x 5, 8 x 4, and 10 x 3 plus heavy walkouts)
609

[quote]kpsnap wrote:

[quote]FarmerBrett wrote:
Have you considered trying the Intense Mesocycle of the “full” smolov rather than repeating the junior again?. It builds up to several sessions at 90% and 95% instead of stopping at 85%. It would fit perfectly into your 4 week “window”.[/quote]

I considered it but am not interested. I don’t want to waste time doing nine-and seven-rep sets. Also, with the way Smolov works with adding a flat amount of weight each week, I actually hit 100% on my last 10 x 3 with Smolov Jr. Theoretically, that is.
[/quote]

I meant the intense meso cycle not the base mesocycle. No 9 and 7 rep sets at all, works off your current max and no increases each week. This is it!

Intense phase week 1:
Monday - 65% x3, 75%x4, 85%x 3 sets of 4, then 1 set of 5
Wednesday - 60%x3, 70%x3, 80%x4, 90%x3, 85%x 2 sets of 5
Saturday - 65%x4, 70%x4, 80%x 5 sets of 4

Intense phase week 2:
Monday - 60%x4, 70%x4, 80% x4, 90%x3, 90%x 2sets of 4
Wednesday - 65%x3, 75%x3, 85%x3, 90%x3 sets of 3, 95% x3
Saturday - 65%x3, 75%x3, 85%x4, 90%x4 sets of 5

Intense phase week 3:
Monday - 60%x3, 70%x3, 80%x3, 90% 5x5
Wednesday - 60%x3, 70%x3, 80%x3, 95% 2 sets of 3
Saturday - 65%x3, 75%x3, 85%x3, 95% 4 sets of 3

Intense phase week 4:
Monday - 70%x3, 80%x4, 90%5x5
Wednesday - 70%x3, 80%x3, 90% 4x3
Saturday - 75%x3, 90%x4, 95%x 3 sets of 4

610

[quote]ouroboro_s wrote:
Would you stop shitting in my cornflakes? I’m in full cheerleader mode here.[/quote]

Same Here :slight_smile:

611

Thanks O and Bulldog for being my cheerleaders.

I misunderstood you, Farmer Brett. I am going to run the numbers and see what it looks like. Thanks.

612

Ran the numbers from the squat cycle Farmer Brett suggested. And it looks fun. More variety anyway. So I’m thinking I may run it starting tomorrow. The only problem is that running this cycle takes me up to three days before the meet and doesn’t leave me a day to DL. But I’ve concluded it doesn’t really matter. Let’s be honest, I haven’t been training in “meet prep mode.” I’ve just been so happy to be able to do the lifts.

After the first of the year, I need to get a plan in place.

613

Yeah I’m going to have to get some sort of plan going around the first of the year as well. I need to either commit to a meet or just give it up. I bet your going to have a great 2011 as far as competing goes.

614

[quote]kpsnap wrote:
Ran the numbers from the squat cycle Farmer Brett suggested. And it looks fun. More variety anyway. So I’m thinking I may run it starting tomorrow. The only problem is that running this cycle takes me up to three days before the meet and doesn’t leave me a day to DL. But I’ve concluded it doesn’t really matter. Let’s be honest, I haven’t been training in “meet prep mode.” I’ve just been so happy to be able to do the lifts.

After the first of the year, I need to get a plan in place.
[/quote]

I would consider once or twice a week doing speed pulls for 3 to 6 triples with about 50% after the squat sets to keep the movement grooved. I’ll bet if you do this your deadlift will go up proportional to your squat and that it won’t adversely effect your recovery.

615

[quote]kpsnap wrote:

A) Bicep Concentration Curl (total waste of time . . . I just like the way my shoulder veins look when I do these)
[/quote]
So its not just teenage boys looking at their arm veins when they do curls??

616

[quote]ecogenx wrote:

[quote]kpsnap wrote:

A) Bicep Concentration Curl (total waste of time . . . I just like the way my shoulder veins look when I do these)
[/quote]
So its not just teenage boys looking at their arm veins when they do curls??[/quote]

There are people that have viens in their arms that bulge? I never knew it… or I’ve always been too fat…

617

Well, I check out my own ass in the gym mirror. So I really can’t say a word about the curl situation.

I hope someone will be videoing you at this meet. Those of us who have followed your rehab struggles would be happy to see you in a singlet again.

618

I will make all efforts to be there and video snapper!

619

I wish I lived close enough to go. The only thing more fun than doing your own meet, is cheering yourself hoarse for a friend.

620

[quote]soldog wrote:
I will make all efforts to be there and video snapper![/quote]

Oh God. No.

So my husband and I have a date to go shopping for sexy shoes tomorrow. After training, of course. How fun is that? Squats and shoes.