Creating Program #2

Background Info

It's been a few weeks since I last posted, and I've been enjoying the extra time off in the evenings. It felt like an actual, physical block of time that I had regained, to spend however I wanted. However, as always, the refreshing time off became routine, and it was starting to feel like time lost when I thought back to what I was doing with those hours in the gym. So, as promised, here is my post detailing the thought process I went through to develop my new program, which should take the next 10 weeks to finish.  I wanted to reflect on the progress I had made, the challenges I faced, and the areas I really felt needed the most improvement.

I finished my last program with a wish-list of items to focus on. After plenty of research, I realized that I could include a rigorous deadlift cycle, without compromising my other two lifts. On the contrary, what I am planning will actually involve no less than FOUR days of bench per week, but more on that later. Recalling the 'pillars' of this program, I want to: monitor my ~4k daily caloric intake, include several days of cardio and core strengthening, and improve my deadlift significantly. I specifically chose the areas that I found myself ignoring, so that I can improve and maintain a more balanced routine.

I'll go over each aspect of the workout by muscle groups, as each one follows a unique, and proven, method. Here is the week's layout:

Sunday: chest/core
Monday: back/core
Tuesday: chest/core/run
Wednesday: legs/core
Thursday: chest/core/run
Friday: chest/core
Saturday: run

Chest: Smolov Jr (4 week cycles)

The way I handled this muscle group was the biggest surprise, but actually makes the most sense to me. I'll start by saying that there are several specialized programs out there, for intermediate to advanced lifters who want to maximize their 1RM, which is what I'm trying to do with the 3-4-5 challenge. These programs vary wildly in their strategies to optimize the same variables in their own unique way.. #sets, #reps, volume (how many sets per week), accessory work (exercises you do in addition to the main lift), and technique are the main ones. One of these programs is the Smolov Jr routine (an abridged version of the Smolov). It requires 4 days each week, and runs for 3-4 weeks at a time, so I was highly considering using it for my deadlift. However, I believe this makes the perfect upper body split, and complements my naturally strong chest. I believe I can push my max from 365 to 380 or higher on this routine, and since it only spans 4 weeks for the first cycle, I can change my mind if I really have to.

Back: Coan-Phillipi (10 week cycle)

I attempted to follow this very same routine before, but I made an impossible goal (add 120lb in 10 weeks). This time around, I'll be more reasonable, and track an increase from 405>455 in 10 weeks. I was initially planning on using the Smolov Jr routine to improve my deadlift, but I don't think my back is as prepared for that intensity as my chest is. The Coan-Phillipi routine applies a good amount of assistance work as well.

Legs: High set/ Low rep (10 week cycle)

 My squat was highly improved as a result of my last program, with a 415 PR (though I can still work on depth). I don't want to overwork my lower posterior chain, especially with a rigorous deadlift routine. There was nothing wrong with what I was doing earlier, and I intend to continue a mild variation of the typical high set/ low rep program I used before, with some additional accessory work like leg press and leg curls.

Core work:

I have never been a fan of targeted abdominal or lower back work, yet I know the huge potential for overall strength gains that come from a strong trunk. I have incorporated 6 days of core workouts, and plan on mix and matching a wide variety of ab exercises, probably doing a circuit of 3 each day. It may be overboard, and if I find it interfering with my leg or back days, I'll adjust to a more reasonable amount.

Run: 3-5 miles (10-15/week)

In the realm of fitness, my strength gains have fallen pretty sharply in the anaerobic side, which is great. I want to maintain more balance, and improve my cardiovascular system to lower blood pressure (which, sadly, is raised by anaerobic activity like powerlifting).  Running 3 days a week on upper body or rest days should still be considered muscle growth/ stimulation since it's relatively low mileage. I was keeping up with 3 mile runs earlier this year, so this shouldn't be too far a stretch.

I'm providing the sites I used as resources below:

This guy did pretty much what I plan to do

nice review on coan-phillipi routine

interesting alternative workout, based on high set/low rep

ab routine 1 ab routine 2

hip mobility