Sci's "Simplify & Win" log

I am going to to do a consolidated training log for fun.
Workouts will be A & B alternating with floating frequency depending on recovery.
Workout A
Squat
Bench
Row

Workout B
Deadlift
Wtd. Dips
Wtd. Chin-ups or Pulldowns.


That will be the entire HST routine.  Only other exercises will be stretching, light cardio and light pre-hab stuff that won't be logged.
 
I think this is a remarkable idea! I shall watch with interest.
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You should SD first. I know you're not a big fan of the merits, but if nothing else to get a full recovery and to properly judge how this routine works for you. Good luck!

I'm also doing 3 exercises per workout now, the extra time is nice.
 
These workout are simple, but I have already been doing something close for awhile now. The simplicity is deceiving. Since each exercise is a heavy compound, and I am doing multiple heavy sets for each lift with time to recover between sets, the workouts still take between 45 minutes to an hour. Also I tend to train close to max effort all the time, so I have been cutting back on the frequency. This won't be a 3x/week thing, more like 2x/week or so. Something like Session A on Sunday, Session B on Thursday, etc.

I know it sounds H.I.T.-ish, but I enjoy going all out in the gym and then getting out of there for awhile. It leaves me more time to for my business and family anyway.
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No need for SD at the moment, although I will back off if I start feeling CNS burn-out.
 
Good plan. I like it and I wish you well with it. What are your goals right now?
 
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(Lol @ Mar. 18 2008,06:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Good plan. I like it and I wish you well with it. What are your goals right now?</div>
Just overall strength and fitness. Nothing major right now.
 
Strength and fitness? You a liar, Sci!
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My last routine was similar, but 3x/wk:
Squat
Pullups
Dips
Biceps (just 2 sets)

Deads
Pendlays
Bench
Shrugs
Triceps (just 2 sets)
I had added in the iso's as an experiment, but it's still fairly simple. I find that as long as an exersize is very similar to it's counterpart, strengths come up in both simulaneously. I did well on this routine (my &quot;return to BB&quot; thread) and grew a bit beyond MM, so at my age, that means...it be good!!!  
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Since you've gone near maxes and spread out the sessions, you should do well on it, unless you've been doing something similar for quite a while, creating a stall. Good thought on the family time too. There IS life outside the gym and our obsession.
For the sake of this routine, this might be a good re-reading:
http://www.higher-faster-sports.com/PlannedOvertraining.html
 
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(Totentanz @ Mar. 18 2008,17:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Well this looks like fun.  Are you going to keep calories around maintenance?</div>
For now. I am too fat to keep bulking, but I still want more strength before cutting again...so yeah, around maintenance and then see how it goes.
 
Pulldowns: 160 for 5/4/4/4...I know 160 doesn't sound like much, but I had to weigh myself down by chaining a heavy dumbell to my belt so I didn't lift into the air like a chin-up. I just like the way these feel as opposed to chin-ups for now. I'll probably move to wtd. chins at some point.
Deadlifts: 275 for 5/5/5. I neglected these for awhile and I am still gaining back my former strength. I have found that a kind of conventional/sumo hybrid is the best stance...basically my legs are just barely outside of my arms using a narrow-grip and slightly wider than shoulder-width stance.
Weighted Dips: [50] for 5/5/3 I narrowed my custom-made dip bars to lessen the stress on my shoulders and really hammer the triceps.

Some shoulder pre-hab stuff...done.
 
Sounds like the simplest of workouts...but I know its not!

A good plan, which I will soon follow, iwth maybe some odd bits added!
 
I don't remember if you have pulleys or not, but if you have a low pulley, there is a neat lat exercise you might want to try. I'll have to see if I can dig up a link or find some way to describe it without sounding unintelligible.
 
Bench Press: 45x12 , 135x6, 185x2, 200x1, 220x1, 240x1.  Messing around for a max single, haven't done one in awhile. 195 x 5/5.  pressing muscles are shot.

Row: 200 x 5/5/5.  PR  Last rep was kind of cheaty so I won't progress the weight yet.

Squat: 275 x 5/5/5.  I'm now doing low-bar squats with oly shoes and its amazing how much hip-power I have now.  I have finally developed a 'squat-butt'. as stevejones called it.
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I'm jealous of your benching. That's some strong rowing too even if the last rep was kind of shaky. These are still chest supported rows right? I really want to try those out sometime but it won't work with my bench unless I get a cambered bar. I'm sure you already addressed this in the past, but are you able to move more or less with the supported row than you can with bentover rows?
 
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