Nyguy79 Log

[NYCGUY79]

Week 16: Chest Specialization/Maintenance on OHP and DL

BB Bench Press Flat: 45X10, 95X10, 135X10, 190X4, 190X4, 195X4X8 (Smolov Day 3)

Crunches: 20X2, 10X1

Assisted Pullups: 100X10,85X10, 70X9

Tricep V-Bar Pulldown: 57.5X15X2


Summary: Little sore from previous workout, but no issues other than being an idiot and forgetting that Smolov today was at 195 and not 190. Even despite writing it down.
Added some pullups given that i never do these. Really want to get to doing these without any assisted weights. Pretty sad that i can't. Will definitely work on it

[NYCGUY79]

Week 16: Chest Specialization/Maintenance on OHP and DL

BB Bench Press Flat: 45X10, 135X10, 155X10, 185X5, 205X3X10 (Smolov Day 4)

SQUAT: 45X10, 155X5, 185X5, 225X5, 275X5, 315X3 (3RM PR)

Summary: Shorter workout to end the week. No issues with either lift.
Ate well the past two days, so decided to go for it and finally try 315 in squat. Did it. First two reps went up easy, third needed to be pushed out. But it definitely felt good to hit that weight. Smolov no issues yet, but definitely feel like I am getting more comfortable at higher weights.

[NYCGUY79]

Week 17: Chest Specialization Week 2/Maintenance on OHP and DL

Cardio: 2 mile run at 6 mph approximate time 22 mins (3 min warmup)

Press: 135X5, 135X5, 155X5, 155X5, 155X3, 165X2

Conv Deadlift: 155X5, 175X5, 225X5, 275X5, 315X2, 315X1, 335X1 (1RM PR)

Seated Bicep Curl: 45X15X2, 45X12, 55X5

Summary: Start of new week and second week centered around Smolov Jr routine for bench. Sunday is primarily maintenance training for other lifts.
Press was the usual, tried lifting 165 but could only hit 2.Should have probably tried 175 at least once. Deads went great, lifted 335 and was able to hold upright for PR. However dropped weight trying to rack on bottom of squat rack. Grip really starts to weaken after 300. Might look into getting straps. Decent workout. Felt great heading into it, due to some good SUN and excellent seafood Buffet.

[NYCGUY79]

Week 17: Chest Specialization Week 2/Maintenance on OHP and DL

Cardio: 2 mile Run-20 mins plus 2 min warmup

BB Bench Press Flat: 45X10, 95X10, 135X10, 185X5, 180X6X6 (Smolov Day 5)

BB Bench Press Incline: 135X7, 135X7

Squat: 45X10, 155X10, 185X10, 225X10

Leg Raises: 12X4

Summary: Trying to add cardio to the early part of the week so that end of week is not impacted when doing benchpress. No issues with Smolov routine. This was an exhaustive workout. Looking forward to rest and recovery tomorrow. Hopefully not going to be too sore.

[NYCGUY79]

Week 17: Chest Specialization Week 2/Maintenance on OHP and DL


SQUAT:45X10, 155X5, 175X5, 225X5, 275X5, 315X3X3

BB Bench Press Flat: 45X10, 95X10, 135X10, 155X10, 185X5, 190X5X7 (Smolov Day 6)

Summary: Had to squat first before BP, as gym was overcrowded. Really had low energy today, likely due to not drinking enough milk and eating enough protein. Undoubtedly, I am still a little tired from last workout. Will have to watch that cardio does not interfere with BP Program. So far half way through Smolov and it feels good. Weights are starting to feel heavy on last 2 sets, but still getting reps up with good form and speed. Feeling stronger about BP than ever before. Still, i am cautious, as the hardest parts are yet to come.

[NYCGUY79]

Week 17: Chest Specialization Week 2/Maintenance on OHP and DL

Cardio: 2 Miles-19.75 mins (1.5 miles at 6mph and .5 at 6.5)

BB Benchpress Flat: 45X10, 155X10, 185X10, 205X4X8 (Smolov Day 7), 225X4


Summary: Kept it simple today, late night yesterday. Tried to really eat well, but energy levels remain lower than usual. When I first switched to 5X a week from 3X, my energy levels when up tremendously. How they have come down. Not sure if it is lack of sleep (this month work has ben rough) or due to increased stress. I know for the most part eating has been good. Cardio is somewhat taxing but is not something that would be the main reason to impact me this much. At least in my opinion.

In any event, Smolov is continuing to go great in terms of form and speed. That is the most important thing given this is the focus of the past 2 weeks. Felt strong on most reps, and was even able to put up 185X10 as a warm up heading into worksets for Smolov. Could not resist the temptation to try 225X5, however this still continues to be a hurdle. First 3 reps felt fine. Just died on the 5th. Not sure if this a useful check of what to expect when Smolov is complete, as I was pretty spent and probably lifted more this session than in any session ever when i was able to do 225X4. So while there is some comfort, still does not feel good. I will keep my fingers crossed that at worst, when smolov is complete that I will be able to hit 225X5, and at best can do 260X1. Otherwise, i will be disappointed with the time spent.

[NYCGUY79]

Week 17: Chest Specialization Week 2/Maintenance on OHP and DL

Morning:
Cardio: 30 mins Cycle mid-intensity


Afternoon:
BB Bench Press Flat: 135X10, 155X10, 185X5, 205X5. 215X3X10 (Smolov Day 8)

Squat: 155X5, 185X5, 225X5, 275X5, 295X4, 295X5, 295X5

Summary: End of week 17 and end of week 2 of Smolov. Weights are starting to get heavy, as speed definitely slowed down on this workout. Overall feeling stronger,despite the disappointment yesterday not being able to do 225X5. Squats, will start working up to top set of 315X5X3, as well as doing singles at 325 and 330. Felt good overall today in terms of energy, but decided to play it safe and do cardio in the AM.

[NYCGUY79]

Week 18: Chest Specialization Week 3/Maintenance on OHP and DL

Squat: 45X10, 155X10, 185X10, 225X10, 245X10 (10RM PR), 245X10 (3-4 mins rest between sets)

BB Bench Press Flat: 45X10, 135X10, 155X10, 185X5, 185X5, 185X6X6 (Smolov Day 9)

Summary: Got through this workout, but the thought process tonight was retarded. Gym was crowded, so decided to do squats and work on higher reps. There was no reason however to do 245X10 twice. No idea what I was thinking. This really tightened up lower back and impacted Smolov form. Hopefully no side effects tomorrow in lower back or elbows.

[NYCGUY79]

Week 18: Chest Specialization Week 3/Maintenance on OHP and DL

Cardio: 15 mins interval training

BB Bench Press Flat: 135X10, 155X10, 185X5, 225X5 (5RM PR), 195X5X7 (Smolov Day 10)

Summary: Strong and fluid throughout. Felt good after cardio. Decided to try 225X5 this time before the Smolov, and finally did it. Last rep was somewhat slower that fourth, but still fairly good. Felt good to finally hit it. Tweaking the overall BP workout slightly to try and get total tonnage lifted for smolov sets as well as overall BP session up now every workout until the end of Smolov.

[NYCGUY79]

Week 18: Chest Specialization Week 3/Maintenance on OHP and DL

Cardio: 17 mins Hill program on treadmill

BB Bench Press Flat: 135X10, 155X10, 185X5, 205X5, 215X4X8 (Smolov Day 11)

Summary: No issues, but weights for smolov were heavy....realized on last set they should have been 210 not 215. In any event, rested about 3-4 mins on sets with 5 mins on last two sets.