May 15, MMIX
Trapbar deadlift-felt stale today and a little tired, physically and mentally. This divorce garbage can be draining.
465 x 1
415 x 1
365 x 1 x 5 singles

Side press
55 x 1 x 1
65 x 1 x 1
75 x 1 x 1

Dragon flags
2 x 5
Medicine ball stand and twist
1 x 10 each side.

You'd think by now that at my age (45), I would be listening to my body more closely. I went an extra week on the deadlift binge. I think I've milked this cycle dry. I am now going on a two-week cycle on the kettlebell workouts. I have to stop overtaxing my CNS. A man's got to know his limitations. (Clint Eastwood/Dirty Harry-"Magnum Force")

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

May 16, MMIX
Kettlebell workout. I wanted to do something to get into the groove for my kettlebell cycle. Did a light workout this morning in the garage with my adjustable kettlebell. Right now, it's loaded to 24kg. I may drop the load to 20kg for the two week cycle as a starting weight.
Kettlebell one-arm snatch: 3 x 5 each side
Kettlebell one-arm press: 2 x 5 each side
Kettlebell french press: 1 x 10
Kettlebell one-arm cleans: 3 x 5 each side

I feel a hell of lot better than I did after yesterday's session. I'm looking forward to hitting the kettlebell stuff. Will mix things up!

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

I've put some thought into my current training. I love deadlifting . I have come up with a different approach to using Pavel's concepts in a different modality. I have been following Power to the People with some success and have been struggling as to whether or not to alternate cycles of deadlifts with kettlebell work. I just read a great article on dragondoor.com regarding programming for the deadlift. One of the gems in the article is the Russian Squat/Deadlift Routine. It is a three-day per week cycle. Each cycle lasts for 6 weeks. The routine spends a great deal of time in the 80% and above range. It is a moderate volume routine rotating 80% intensity days with both higher volume 80% sessions and lower volume but increased intensity sessions. I'm going to give this routine my full attention and see what happens.

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

May 18, MMIX
Russian Deadlift Assault Day 1
375 x 2
375 x 2
375 x 2
375 x 2
375 x 2
375 x 2
rest periods between sets was between 60 and 90 seconds.
all reps felt tight and crisp!

Dumbbell press @ 50lb pair
2,3,5

Hanging leg raise 1 x 5
Med. ball stand and twist 1 x 20

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

May 20, MMIX
Russian Deadlift Assault Day 2
375 x 3
375 x 3
375 x 3
375 x 3
375 x 3
375 x 3
Really got into the zone today. I just focused on every rep/every set. Good session.

Dumbbell press @ 55lb pair
2,3,5

Dragon flags 2 x 6

Capt of crush #2 gripper 3 single reps each hand. I haven't done this in quite a while...felt it was time to work on closing this bitch!

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

May 22, MMIX
I forgot to list Tuesday's and today's sessions.

Tuesday
Joint-mobility work...mostly stuff from Pavel's "Super Joints".

Friday-I usually lift on Friday, but I'm lifting tomorrow at my friend's dungeon gym. Today was stretching, again mostly Pavel's stuff.

Feeling good. Next week, the training cycle goes up a notch in intensity. I'm ready!

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

May 23, MMIX
Trapbar deadlift
375 x 2
375 x 2
375 x 2
375 x 2
375 x 2
375 x 2

Kettlebell military press. I lifted at my buddy's basement gym. This is the only size KB that he has, so I did this...more reps
16kg kettlebell
2 ladders: 2,3,5,10 each arm

Medicine ball stand and twist: 3 x 20 each side

Did some hamstring and low back stretches to finish up.

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

May 25, MMIX
Trapbar deadlift
375 x 4
375 x 4
375 x 4
375 x 4
375 x 4
375 x 4
The six sets of 4 reps weren't too bad. Wednesday will be 6 x 2, then Friday will be grinder: 6 sets of 5 reps. Next week Wednesday will be the grinder test 6 sets of 6 reps...looking forward to these upcoming workouts.
Kettlebell military press. I lifted at my buddy's basement gym. This is the only size KB that he has, so I did some light pressing work.
16kg kettlebell
2 sets of 5 reps.

Medicine ball stand and twist: 3 x 20 each side

Did some hamstring and low back stretches to finish up.

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

May 27, MMIX
Trapbar deadlift
375 x 2
375 x 2
375 x 2
375 x 2
375 x 2
375 x 2
Easy work today...Friday will be challenge...6 sets of 5 reps @ 375!

Dumbbell press w/55lb pair
2,3,5

Hanging Leg Raise
2 x 6

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

Here's the tonnage breakdown per week for my Smolov cycle:

Week 1: 15,750lbs

Week 2: 24,750lbs (will complete this week tomorrow)

Those reps at 375lbs are adding up!

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.