The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
13 Weeks of Smolov Hybrid Hell
 

steviebeast
Level

Join date: Dec 2006
Posts: 142

hey gorilla..sounds like you are well rounded..I too played sports all my life. Question..so since I hear so much about power lifters getting injuries and the like..I wonder what I should do after this smolov session..My elbow is pretty sore..If I even hit it on a pillow I scream. Just now after breakfast my wife accidentally hit the edge of a pyrex measuring cup on my elbow while I was washing dishes and I almost passed out from the pain. Kill me it sucks..but I always lift through it.
Should I not do squats and ohp for a while after smolov?
What else could I do?
hope you heal up. us over 40 yr old lifters have to stay fit and keep up with the younger ones!!!!

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

@steviebeast-The elbow problem can be brought on by a number of factors. What I can say from experience is not to do any movement or position that compromises your elbow anymore. If a position such as squats or benching causes pain in your elbow then don't squat or bench the way you have been doing. You could bring on permanent damage involving nerves, tendons, etc.

A possible solution, that has worked for me, is to alter the exercise to accommodate your needs. Squat with a Safety Squat Bar, change your hand position on the bar for bench or/and squatting, do dumbbell benching, etc. You may want to have the elbow evaluated by a doctor. I'm no doctor so any suggestion you may take from here is just something that has worked for me. Go to a Doc. Please don't keep doing the same thing and expecting a different result, that is the definition of insanity and all too often in the past I have been a bit nuts but I'm attempting to be a bit wiser now.

  Post New Thread | Reply | Quote | Report
 

steviebeast
Level

Join date: Dec 2006
Posts: 142

yes Gorilla,,as soon as smolov is over in 2 weeks I am doing no presses heavy.. The things that hurt my elbow ( the very tip of it, not the inner elbow)is heavy over head press, bench and chin ups..but when I strain..I can do light.
Actually in feb when my wife has our beastly baby boy, I will take 3 weeks off. I have not taken a break from working out for 10 yrs. I have always been about the same fitness the entire time and its taking a toll..
you are right about the injuries..it will always be bad until I rest. Also, I am a classical concert pianist and dont want my arm destroying my career. Its just hard to stop!! I really am nuts I guess.

I wonder if there are certain easy workouts I can do during the 3 weeks off or if I should just stop all things!
Have you ever had a long lay off? did it help?

what about stretching? I hate it!!!

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

steviebeast-Can you do pushups, pull ups, chins, kettlebell swings, dynamic stretching, burpees, and sprints? Throw in some sled pulling or prowler work and you won't even know you haven't been lifting. Swing a sledgehammer or hit a heavy bag. I suggest not taking the 3 weeks off completely but change the exercises.

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

Squatting first time in a week last night:

135 x 10
225 x 5
315 x 5
405 x 1
500 x 1
600 x 1

Standing Crunches:

70 lbs x 25

I felt pretty good at the beginning but I felt the 600 squat was a little high. My back and left trap/neck injury didn't bother me until after squatting and then it came on pretty good. This morning I am fortunate not to have much of any pain though and I am going to bench and so forth tonight. Last night was a fairly quick return to lifting and I didn't want to do too much so an overall success.

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

Here is last night's 600 lbs squat. It appears I made parallel or just below but I could stand to go down another 1/2 inch or so.

  Post New Thread | Reply | Quote | Report
 

OldGoat
Level 1

Join date: Oct 2009
Posts: 2292

Nice work GV, 600 is a bat crap ton of weight.

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

Thanks Old Goat. I think I may have worked out the posting my videos problem so I will update big lifts whenever possible.

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

Tonight I decided to have another fairly quick and easy night because I have no intention of re-injuring my trap, aggravating my neck, or causing further pain in my back.

T-Handle Swings:
60 lbs x 50 reps

Bench:
45lbs(Bar) x 25
135 x 10
185 x 5
225 x 3
265 x 1
285 x 1 (New PR since tearing my right biceps tendon and following surgery: 1 year 7 months ago)

Triceps Push-Downs:
70 lbs x 12
90 lbs x 5sets x 12reps

Standing Crunches:
70 lbs x 25

Turned out to be a great night with no problems from the injury 1 week ago. I think I have more in me on the bench but I was happy with the performance tonight. 45 minutes lift time.

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

Light and fast lifting tonight.

T-Handle Swings:
60 lbs x 50 reps

Squats:
135 x 10
225 x 5
315 x 5
365lbs x 12sets x 2 reps (45 seconds between sets)

Stiff-legged Deadlifts (3 inches below knee on pins)
135 x 5
225 x 5
315 x 5
365 x 5

Standing Crunches:
70 lbs x 25

Good lifting to get the blood going and do some explosive movements.

  Post New Thread | Reply | Quote | Report
 

FISCHER613
Level

Join date: Sep 2004
Posts: 2494

good work on the big lifts.

sucks benching after surgery eh? I went from doing triples with 385 to not being able to do 95 pds after the pacemaker install.

  Post New Thread | Reply | Quote | Report
 

steviebeast
Level

Join date: Dec 2006
Posts: 142

hey Gorilla good job onthe squats. Today is my last day before the backoff next week leading to my max. I did 285 at the end of my first 4 week session and hope to add about 20 lbs for next weeks max.
how is the injury? getting better?

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

@FISCHER613-It's a humbling experience to be knocked down so far but the struggle back and the journey is good work.

@steviebeast-The injury persists but the pain in my neck and back is much more tolerable and easier to work with. Hope you get the 20 lbs increase you're looking for.

Last night was a quick and easy workout.

T-Handle Swings:
80 lbs x 50 reps (One set-Increased weight by 20 lbs from previous workouts and handled it fine)

DE Bench (45 sec to 1 min between sets and 3 grip variation):
45 lbs(Bar) x 25
135 x 10
170 lbs x 12sets x 2reps(Inside, middle, wide grip)

Pin Bench to 4 inches over chest(About 3/4 of full bench)
225 x 3
275 x 3
300 x 1

Triceps Cable Push-downs:
70 lbs x 5sets x 12reps (1 min btwn sets)

Good work in about 45 minutes. Looking to increase load and intensity next week.

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

Beginning a new thread because the Smolov routine has come to an end. On a positive note I ended up tied for 1st place in the squat and 25th place in total weight lifted on Powerlifting Watch for Masters Lifters in the 220lbs Raw weight class. I think I came in 16th place on the deadlift. I feel pretty good about being ranked 25th in the USA for masters powerlifters current listings. I believe I am listed about 70th in the all time 220lbs Raw lifting list but that was a higher total. This year I want to be #1 Masters RAW 220lbs and make the top 10 all time 220lbs raw list.

  Post New Thread | Reply | Quote | Report
 

PeteS
Level

Join date: May 2009
Posts: 5352

nice work in here

  Post New Thread | Reply | Quote | Report
 

steviebeast
Level

Join date: Dec 2006
Posts: 142

Hey Gorilla..my smolov max. 300 I missed a week because of stomach virus so it messed me up..
Good job on your 1 ton squat. thats sick!

are you all healed?

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

@steviebeast-Thanks for the cudos on the squat. Sorry to hear the flu screwed up your lifting. My injury has gone away for the time being and I began a new thread on over 35 which is 'Hardcore Essentials'. Onwards and Upwards and back to lifting four days a week on a westside type program.

  Post New Thread | Reply | Quote | Report
 

steviebeast
Level

Join date: Dec 2006
Posts: 142

you mentioned something about doing 20 reps squats..if I did 225 for 10 would I just find a weight like 155 and try 20? and only 1 set??? that seems not too much

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

Look up SuperSquats which I think is by Randall Strossen. This is the one of the best conditioning, strengthening programs you'll ever find for your entire body. If you do the program correctly you should gain between 20 and 30 pounds bodyweight in 6 weeks. You'll have to drink a gallon of milk per day and eat like a horse every day. The program worked for me. Breathing squats are a big part of the routine. I gained about 25 lbs when I did the program the first time and I gained a lot of strength. The SuperSquats routine pushes your limits. Buy the book, it's cheap.

  Post New Thread | Reply | Quote | Report
 

steviebeast
Level

Join date: Dec 2006
Posts: 142

wow..thanks I will..but here is the problem..i have always wanted to be really lean..Is it possible to eat go moderate on the horse eating? I guess the difference is you want to be strong as a horse too and eat a lot..But I am not quite a powerlifter..Im could gain more weight..but 25 lbs?????I Have a small frame..at 170 now (gained about 8 lbs the last 4 months lifting heavy ) I already look medium..
I will look into.
I still cant imagine what its like with 600 lbs on me!

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

In the picture I am about 10% bodyfat at around 220 lbs being five feet 8 inches tall. So, at least, I think I am fairly lean. Almost always the pattern is gain a lot of weight, add strength then work hard as a mother to condition and get stronger. The path towards bigger lifts and being stronger for me has meant adding bodyweight and then working extremely hard to get rid of excess fat, lift bigger, and gain more strength and muscle. You can do the SuperSquat routine without all the eating and drinking milk but you won't have nearly as large strength gains and your size will not improve as well. I have done the SuperSquat many times now without the intention of gaining weight and it works well to train yourself with conditioning and some strength gains plus teaches you how to tolerate heavier weights for duration.

  Post New Thread | Reply | Quote | Report
 

Oldman Powers
Level

Join date: Jan 2010
Posts: 1573

I'll have to check out the super squat stuff. I'd like to get to a lean 210 and have plenty of room to grow in the leg dept.
sitting at 193 with approx. 14% now based on the latest dunk tank. If I gained 10 this year I'd be happy.

  Post New Thread | Reply | Quote | Report
 

gorillavanilla
Level

Join date: Dec 2010
Posts: 2611

@Oldman Powers- SuperSquat is 6 weeks of training and it's kind of fun. I liked the challenge of drinking a gallon of milk every day plus having 3 large meals and 3 small snacks spread out through the day. I would do Monday, Wednesday, and Friday but you can choose the day scheme you like. I also liked the recovery days on the weekend and those were eat all I could, relax, and sleep days. I don't have the time these days to do that kind on training scheme but it worked for me about 15 years ago.

  Post New Thread | Reply | Quote | Report