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.

[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.

[NYCGUY79]

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

Cardio: 20 mins hills setting on treadmill

BB Bench Press Flat: 155X10, 155X10, 185X5, 205X5, 225X3X11 (Smolov Day 12

Summary: End of week 18 and end of 3 week Smolov Jr Bench Program. Reps all were pretty smooth, added one last set to bring work-set tonnage and total tonnage lifted above last workout. Turned out that both ended up being about 5% greater. No issues with Smolov. Definitely feeling stronger at BP. Will definitely continue with high sets as I BP going forward. Feels much better than doing a 5X5.

[NYCGUY79]

Week 19: Chest Specialization Week 4/Linear Progression on OHP, Squats and DL

OH Military Press: 135X5, 135X5, 155X5, 175X3, 185X1

Squat:155X5, 185X5, 225X5, 275X5, 325X3 (3RM PR)

Conventional DL: 155X5,185X5, 225X5, 275X5, 315X3

Seated Bicep Curl: 45X15, 45X15, 45X13, 55X5X3

Seated BN Press: 135X10X3

Summary: While the week is still labeled Chest Specialization, there will be very limited pressing after today and really little chest work. Smolov is completed and requires at least 5 days rest before retesting 1 RM Max. Going to Vegas for a few days this weekend, so will eat well there for sure. Will test BP when I return.

Nice to get a few things in other than BP. Did not squat since Monday, as back was a little sore from that workout. Felt very strong doing 275, so went for 325 instead of usual 315. First one went up fairly easily so I did 3 instead of just trying a single. Happy that squats continue to move up. High reps once a week really seems to help to get used to lifting higher weights.

[NYCGUY79]

Week 19: Chest Specialization Week 4/Linear Progression on OHP, Squats and DL

Forgot to post yesterday. Light day given no real upper body work.

Cardio: 3 miles Light jog on treadmill

Low Iso Row: 90X10X3

Seated Crunches: 60X15X3


Summary: Trying to increase time on cardio. Was going to try and hit squats but not really up to it.

[NYCGUY79]

Week 19: Chest Specialization Week 4/Linear Progression on OHP, Squats and DL

Squats: 155X5, 185X5, 225X5, 275X5, 315X3, 315X3

Seated BN Press Smith Machine: 135X10, 135X9, 135X5, 155X5, 175X2

Seated Bicep Curl: 45X15, 55X10, 65X5

Summary: Feeling little tired given hectic week. Wanted to squat before heading to Vegas. Hopefully can sneak a light high rep work out there, as I should be quite relaxed and well fed. 315 was little heavy, so just did another set instead of trying to hit 335 single. Probably good thing as not ready for that given hamstrings were sore after squats. BNP was pathetic.

[NYCGUY79]

Week 20: Chest Specialization Week 5/Linear Progression on OHP, Squats and DL


Cardio: 22 Minutes

BB Benchpress Flat: 135X10, 185X5, 225X2, 245X1, 205X5X5

Squats: 135X10, 185X10, 225X10

[NYCGUY79]

Week 20: Chest Specialization Week 5/Linear Progression on OHP, Squats and DL

BB Bench Press Incline: 135X10, 135X10, 155X10
BB Bench Press Flat: 215X3X7
Iso-Lateral Decline Press: 90X10, 140X10, 180X10

Seated Bicep Curl: 45X12X3, 55X5, 65X5
Tricep Rope Pulldown: 52.7X12X2

[NYCGUY79]

Week 20: Chest Specialization Week 5/Lower Body Strength Training

Cardio: 20 Minutes

Assisted Pull-ups: 100X10, 100X10, 100X10. 85X5, 70X4

Squats: 155X5, 185X5, 225X5, 275X5, 315X3

Hamstring Curls: 65X10, 65X10

Summary: Basically just trying to get back into a 4-5 day a week routine. Looking to hit BP 3X a week over the next four weeks, with a focus on upper body Wednesday and Saturday and lower on Monday and Thursdays. Sunday is an extra day, either for arms/shoulders and back or pure cardio. Generally speaking would like to BP and squat 3x a week. Press and DL 2x a week.

[NYCGUY79]

Week 20: Chest Specialization Week 5/Lower Body Strength Training

Pec Dec: 160X10, 175X10, 190X10
BB Benchpress Flat:135X10, 135X10, 155X8
BB Benchpress Decline: 135X10 135X8

Squats:155X5, 185X5, 225X5, 275X5, 325X3

Standing Military Press: 135X5, 135X5, 155X2

Seated Bicep Curls: 55X10, 55X10, 55X8, 65X5

Iso Incline Press: 90X10, 140X10, 180X7, 230X3

Seated Ab Crunch: 60X10, 60X10, 60X10, 60X8

Summary: Amazing how much was lost from military press by not actually doing this over the past 4 weeks. Basically back to where i started on this lift. Hopefully can pick it back up to at least 175. Today was essentially an upper body day, but needed to hit the third session of squats also.

[NYCGUY79]

Week 21: Chest Specialization Week 6/Lower Body Strength Training

Military Press: 135X5X4, 155X3X2

Squats: 155X10, 185X10, 235X10, 255X10 (10 RM PR)

Conv Deadlifts:155X5, 185X5, 225X5, 275X5

Seated Crunch: 60X12X2, 60X12X2 Left, 60X12X2 (Right)

Leg Extensions: 100X10, 70X10, 55X10

Leg Curls: 60X10X3

[NYCGUY79]

Week 21: Chest Specialization Week 6/Lower Body Strength Training

BB Bench Press Incline: 135X10, 155X5, 155X5, 175X4, 185X3, 185X3
BB Bench Press Flat: 195X5X7

Deadlifts: 155X5, 185X5, 225X5, 275X5, 315X3

Seated Bicep Curls: 55X10X3

Seated Lateral Raises (Machine): 50X10, 65X10

Tricep Rope Pulldowns: 52.5X12X2

Summary: Fire alarm went off. Had to shorten planned work out in terms of decline BP and some arm and shoulder work. Will include a bit in next workout.

[NYCGUY79]

Week 21: Chest Specialization Week 6/Lower Body Strength Training

Military Press: 135X5, 135X5, 155X4, 155X4, 165X2, 165X2

Squat: 155X5, 185X5, 225X5, 275X5, 315X5, 335X3 (3RM PR)

Assisted Pullups: 100X5, 85X5, 70X5, 55X5, 40X2

Crunches: 15X2

Rear deltoid Flyes: 100X2

Pec Flyes: 175X10, 190X10

Leg Press: 90X10 (High), 180 X10 (Close), 180X10 (High), 270X10(Close), 270X10 (high)

Summary: This became more of a lower/shoulder work out given the shortened upper body workout yesterday. No bad. Press is starting to get a little better. Would have done a bit more leg work but figured I would play some tennis tonight. Ohh and the 335 squat did tire me out a bit.

[NYCGUY79]

Week 21: Chest Specialization Week 6/Lower Body Strength Training

BB Bench Press Flat: 135X10, 185X7, 225X5, 235X3, 205X5X3

Squats: 155X5, 185X5, 225X5, 275X5, 315X3X3

Iso-Lateral Incline Press:90X10, 140X10, 180X10, 230X3

Tricep Rope Pulldown: 52.5X12,52.5X12, 52.5X10

Tricep Straight Bar Pushdowns: 57.5X10, 62.5X10

Seated Crunches: 60X12X3, 60X8

Summary: Overall good upper body workout. BP still feels surprisingly heavy. Weights completed easily during Smolov JR routine are more difficult now. Still, 225X5 is still doable and this was difficult pre Smolov. But I like the format of 6X6 or 5X7 for BP.
Would like to hit 315X5X3 for squats or 325X5 before trying a new PR at 345 next month.

[NYCGUY79]

Week 22: Chest Specialization Week 7/Lower Body Strength Training

Cardio: 30 Mins

Military Press: 135X5, 135X5, 135X5, 145X3, 155X3, 165X3, 175X1

Deadlift: 155X5, 185X5, 225X5, 275X3

Summary: Took a week off. Combination of new job, new hours, and feeling a bit under the weather. No real good excuse. Knee has been stiff so time off has helped but otherwise was pretty tired out from a pretty light workout. Would like to hit 4x this week and then do another 3 solid weeks of chest specialization before moving to a 6 weeks of trimming down a little.

[NYCGUY79]

Week 22: Chest Specialization Week 7/Lower Body Strength Training

Cardio: 30 mins

BB Benchpress: 135X10, 185X7, 215X3X3, 185X3, 135X10X3

Bicep Curl: 55x10, 65X10, 65X7

Pec Flyes: 175X10, 190X10

Reverse Pec Flyes: 115X0X2

Tricep Pull Down: 52.5X10, 52.5X8

Seated Crunches (Natalius): 50X15X3

Lateral Raise Machine: 95X12X2

Summary: Still under the weather. Knee feels better. Wednesday is lower will likey only do squats and possible DL and hamstring curls.