Nyguy79 Log

[NYCGUY79]

Never thought i would actually do it, but given that I have received some good insights from other members here, and have been following a few people's journals as a mode of inspiration, i decided to give this a try.

Quick background. I am six feet and weight 220 pounds. Never really lifted seriously, other than gym in high school.(will turn 30 this month, so HS was a while back)

I have been doing a modified version (my own version) of SS for about 14 weeks. Consisted mostly of linear progression SS in Press, Squat, Deadlift and Benchpress.

So far, I have been happy with gains, but realize that my goals are not to become a powerlifter. I love the simplicity of SS and the base it develops for lifting. For the most part, I have not pushed the limits by increase the load every workout, however I am proud to say that my caution has prevented any real injury (knock on wood)and that i am in no real rush to hit goals of 400DL, 300+ bench and 350 Squat. If i can hit these by year end, and look good physically (yes i do have some vainty) then I will be happy.

anyone interested in following this, please feel free to provide insights and critiques.

[NYCGUY79]

What my workout has looked like the past 14 weeks
Workout regimen: 3x a week
Focus: Strength (intensity)
Program: Modified SS
Cardio:Light 20 mins 1x a week

Results:
Press: 95X5 to 175X3. 185 1RM
Squat: 135X5 to 305X3
Bench: 175X5 to 245X3
Deadlift: 135X5 to 315X3

I do not really ever test 1 RM max. Pressing is likely the only place, and it happens more a result of not being able to lift more that one rep, not as testing.

The plan for the next 12 weeks (after this last week of SS) will be to switch from one centered around intensity (low reps high load) to one more foucused on volume (higher reps around 65-85% of current weights) in terms of bench press and squat and maintaince (low freqency and reps but same intensity) for DL and press. Basically, trying to get more muscle and definition in chest and legs, increase bench and squat strength, and not lose to much in terms of DL and Press. So for bench and squat going to give Smolov routine a shot (thanks gary) and for the DL and Press just do maintainece 1X a week. Do this for 4 weeks and then do a something like a German Volume program for bench and Squat, and mixture of 5X5 and increased volume at 70% max for Press, DL, seated rows and biceps/triceps.

Essentially over the 25-30 week period i would have done 15 weeks centered around intensity, about 4-5 weeks around frequency and about 8-10 around volume.

[NYCGUY79]

07-6-2009

Focus: Strength/Week 15 Modified Starting Strength

SQUAT: 155X5, 185X5, 225X5, 275X5, 295X5

Conv Deadlift :155X5, 185X5, 225X5, 275X5, 295X5

BB Benchpress Flat: 135X5, 155X5, 185X5, 205X5, 225X4, 245X1

Summary: Not the best workout. Squat form was a little off on last set which was surprising and back was tight throughout workout. Still not able to hit 225X5 on the bench and form is definitely not the greatest after 205. Hopefully Smolov routine will increase overall strength.

[NYCGUY79]

Focus: Strength/Modified Starting Strength Week 15

PRESS: 135X5, 135X5, 155X5, 175X3, 175X2, 155X5

SQUATS: 155X10, 185X10, 205X10, 225X10 (10RM PR)

Barbell Curl: 45X10, 75X5, 75X5, 75X5

Seated Bicep Curl: 45X12, 45X12, 45X10

Tricep Rope Pulldowns: 57.5X12, 57.5X12


Summary: Decent overall workout. Squats were a new 10rep max, but was definitely tiring. Missed one rep in press in top set, so decided to backoff and do a lower weight. Still not smooth on second set of 175, although first set at this weight is fine.

[NYCGUY79]

Week 16: Chest Specialization/Maintenance on OHP and DL

Basically switching off an intensity based program to one with increased frequency and volume. Increasing calories slightly, but plan on adding cardio. Program is initially centered around increasing bench press (first 3 weeks) and depending on success will then increase volume across the board for other lifts for another 5 weeks.

Bench will be set up: MWThSa for the next 3 weeks. Only light cardio/squats and ab work will really be done on these days.

170x6x6
180x5x7
195x4x8
205x3x10

180x6x6
190x5x7
205x4x8
215x3x10

185x6x6
195x5x7
210x4x8
220x3x10


Squats will remain at 5X5 for 2x a week with 4x10 once a week.
OHP and DL will go down to 5X3 once a week, typically on Sunday.
Also looking to tone abs with a 4x12 3x a week.

[NYCGUY79]

Week 16: Chest Specialization/Maintenance on OHP and DL

Cardio: 1 mile 12 minutes

Conven Deadlift: 155X5, 185X5, 225X5, 275X5, 315X3, 315X2, 315X1

BNP (smith machine): 135X5, 135X5, 155X5, 155X5

Knee Raises: 12/12/12/12

[NYCGUY79]

Week 16: Chest Specialization/Maintenance on OHP and DL

Cardio: 1.5 miles 17 mins

BB Bench Press Flat: 45X10, 95X10, 145X10, 170X6X6 (Smolov Day 1)

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

Seated Bicep Curl: 45X15, 45X15, 45X10, 55X6X4

Seated Crunches: 60x12x3

Summary: Smolov BP was the center of this workout. It went reasonably well considering I had no idea what to expect. I tried to focus on form which helped in the beginning, but on last two sets, going slow led to a few reps not touching chest. No big deal, but still will work on it.

Cardio at start of routine definitely made squats tiring, but I made it through.
Bicep curls were just additional assistance work that i threw in since I did not do OHP. Will leave OHP and DL for a sunday if possible.

[Tor]

NYC,

Am I correct in understanding that you're launching into a combined bench AND squat Smolov Cycle?

Not criticizing... just curious.

Tor

[NYCGUY79]

hey tor,

No. Not doing a Smolov cycle for squat, only bench. I am sticking to my previous squat program which was basically born out of the starting strength squat routine 3X a week. I have read and been told that bench and squat smolov routines run at the same time were not ideal.

I found that adding when I added additional reps after week ten of SS, to lifts like press and squat helped in keeping the weights going up at a resaonable rate. So typically one of the three days on squat will be higher reps and the two remaining with be your typically 5X5.

Addtionally, since last night was first night of Smolov for bench, i went easy on the high rep squats. I would normally have an additional set at either 215 or 225.

I could see given the back to back high rep workout in squat why you would think its a smolov. Just the way i was planning this week. Figured it would be easier to do the high rep squats at the start when bench was at lower weights.

[NYCGUY79]

Week 16: Chest Specialization/Maintenance on OHP and DL

BB Bench Press Flat: 45X10, 95X10, 135X10, 180X5X7 (Smolov Day 2)

SQUAT: 45X10, 155X5, 185X5, 225X5, 275X5, 295X5, 305X3, 305X3

Seated Crunches: 60X15X3

Summary: Simple Workout plan. Clean Movements. Nice feeling at the end. (CNS). No issues with Smolov. One set was slightly off in terms of form on a few reps, otherwise felt good. Rest between set average about 3 mins. Last set maybe was 3.5 mins. Squats were good. 305 felt a little heavy but went up. Thought about trying 315 for 1 rep and a PR but that can be hit next week. Want to do 305X3X3 first possibly.