Smolov Jr Bench Routine

[Gasp]

Need to pick your brains here.

I've been getting some good long awaited gains from doing the above three week routine.

However there are different thoughts and theories of altering your routine after three weeks prior to when you attack it again and I'm keen on keeping up the momentum without falling backward or over/undertraining etc.

Give me your thoughts on whats the best inbetween routine and for how long before kicking off again.

[olympia]

Do you have a link bro?

Just found a thread on it , looks quite interesting aye id be keen to try it out.

Could someone post a template for smolov or a link that doesnt just lead me to another thread

[drizzt]

Very good template, ran it alongside Full Smolov for squats and got a nice little gain out of it over 3 weeks. Was surprised my shoulders took the volume :nod:

Can't help with what to do next though sorry Gasp, maybe OB1 will have some thoughts?

Olympia, best one I found here:

[olympia]

Thanks Drizz. Im definately going to give both the bench and squat a try. Been reading the smolov results from people and have to say its starting to turn me on. :nod: Wish i had more guys and gals in my area into this sort of thing.

Only thing is how do i fit regular training for the rest of body into the mix? Say if im doing the smolov bench do i still do say bench and biceps monday . legs Tuesday , Bench and shoulders wednesday, Rest thursday, Bench fri and bench and back sat with rest sunday ?

[Gasp]

Yeah thanks Drizzt. I've also taken on board that the biggest downfalls are either 1. over-estimating your 1Rep max or 2. deciding day 1 is too light and altering subsequent workouts.

I've taken this on board and deducted 5kgs from my 1RM and kept strict with all of the percentages. Nearing the end of 3 weeks the body feels ready to attack some heavier bench.

Based on the conservative start I'm only going to have two heavy workouts at the end of three weeks spaced 5 days apart then begin a three week routine again.

Will post results.

[bang_bang]

hey guys im going to give this a go, im sick of my bench not going anywhere. couple of quick questions..

should i set my 1rm paused or touch n go? (itl be conservative either way)

im going to run it alongside my usual 5/3/1 for squat and deadlift, should i still do the assistance work and if so what sort of reps/sets?

this is how im planning to run it, does it look ok?

mon: bench

tues: bench

wend: deadlift

thurs: bench

fri: bench

sat: squat

sun: rest

cheers!

[Gasp]

should i set my 1rm paused or touch n go? (itl be conservative either way)

either paused or touch and go -10. Allow it to be fairly conservative.

You will understand why on the last day of week 1.

Plan everything else around it so you dont deviate from the timelines and give it every possible chance.

The following is reasonably concise but also informative.

Good luck with it.

http://www.seriouspowerlifting.com/2362/articles/smolov-jr

[drizzt]

My opinion, if you want to run this, and it is your first foray into this type of volume, I wouldn't bother trying to run other templates alongside it. Just squat once, maybe twice a week to maintain, and maybe one session of speed pulls for deadlifts if you want to deadlift at all. It's only 3 weeks long (with the 4th being a test week), so your other lifts aren't going anywhere. Just concentrate on the bench IMHO and you'll have the best chance of putting it's numbers up.

I ran it alongside the full Smolov for squat Base Cycle, and benching after squats will effect your end result.

As for paused or touch n go, depends if you're going to compete in PL or not. I set mine as touch n go just because I had a specific target in mind and no comps close by, I'd suggest touch n go if you're just gym lifting for now. I think I was pretty bang on with the 1RM, but I wouuldn't overestimate it at all, if anything, maybe 2.5-5kg lower than what you've tested at (again, if you're new to this sort of volume)

Also looks like you've changed the days so the first two are together? I'd leave it as it has been programmed (Day 1, rest day, Day 2, rest day, Day 3, Day 4, rest day)

Edit - and as for assistance, I threw in at least one upperback exercise per workout, as well as always doing light/hi-rep band pushdowns for the elbows/tris straight after benching.

[bang_bang]

My opinion, if you want to run this, and it is your first foray into this type of volume, I wouldn't bother trying to run other templates alongside it. Just squat once, maybe twice a week to maintain, and maybe one session of speed pulls for deadlifts if you want to deadlift at all. It's only 3 weeks long (with the 4th being a test week), so your other lifts aren't going anywhere. Just concentrate on the bench IMHO and you'll have the best chance of putting it's numbers up.

I ran it alongside the full Smolov for squat Base Cycle, and benching after squats will effect your end result.

As for paused or touch n go, depends if you're going to compete in PL or not. I set mine as touch n go just because I had a specific target in mind and no comps close by, I'd suggest touch n go if you're just gym lifting for now. I think I was pretty bang on with the 1RM, but I wouuldn't overestimate it at all, if anything, maybe 2.5-5kg lower than what you've tested at (again, if you're new to this sort of volume)

Also looks like you've changed the days so the first two are together? I'd leave it as it has been programmed (Day 1, rest day, Day 2, rest day, Day 3, Day 4, rest day)

Edit - and as for assistance, I threw in at least one upperback exercise per workout, as well as always doing light/hi-rep band pushdowns for the elbows/tris straight after benching.

thanks, have taken what you have said on board. im still going to work in a seperate deadlift day and squat day for a couple of reasons.. iv been in a calorie deficit for 3 months then had a week off lifting so im hoping for a decent rebound effect also im downing 4500-5000cal a day so my energy levels are through the roof and i just wana smash some heavy tin if i start to feel fatigued at all ill cut back to just the bench but i think i can handle it for 3 weeks.

i set my 1rm at 95kg touch n go which is a number i feel i could hit everytime. i did manage a 100 a month ago but it was the mother of all grinders :pfft: im doing my first comp (a push and pull) in late feb where im hoping to hit a 100 paused bench and a 200 deadlift but im not going to train specificly for it. i didnt realise id changed the days around im now doing it as per the programme. i did day 2 today- 7x5@72.5. i had to work pretty hard for it but i kept rest times short and there wernt any grinders, i always felt like i had a couple of reps left in the tank. did 3x12 facepulls and 3x12 pushdowns afterwards at a light weight. really looking forward to the next couple of weeks :twisted:

ill keep this thread updated and post results. tbh ill be happy if i can push a single @ 100 without too much trouble. anything more would be a bonus!

also thanks for the link gasp it was good reading :nod:

[drizzt]

Sweet man, good luck, and I'm sure that 100 single will pop up no troubles at the end of it :nod:

[bang_bang]

Update so far..

Week 1:

Pretty easy apart from the last day I grinded a bit on the final rep of the last couple of sets.

Week 2:

Misread the programme on day 1 and did an extra 5 kg, wondered why it was so difficult till I realised the next day :doh: rest of the week was ok until the final day. I didn't warm up properly and my shoulder started aching badly after the 1st set. Decided to carry on but really struggled the whole way but managed to complete it as prescribed.. Just.

Week 3:

Took my time warming up and luckily my shoulder didn't give me any more trouble. The first 3 days were easy as. I was fully expecting to fail on the final day today but much to my amazement it was far easier than the final day of week 1 or 2!!!

I think the main reason it's gone so well is time under the bar. Before I started this I was only doing 1 heavy set per week and all I was worried about was getting as many reps as I could, going way too fast and bouncing it off my chest all over the show. Lots of heavy low rep sets has allowed me to focus on my technique, controlling the negative, finding my groove, tucking my elbows etc and I'm feeling a lot stronger for it. Also I weighed in at 81 today, 4 kg heavier than a month ago! Admittedly I was a bit dehydrated/carb depleted when I weighed in at 77kg but I'm sure my chest and triceps are looking bigger :grin:

I'm thinking about adding another 2.5kg and running it for another week, I can't see any reason why not..? :shrug:

[Old Bull]

great summary Bang good to see you adjust your technique and style and over come the niggle.

Onwards and Upwards

OB1

[rod-dog]

Am going to start this on Tuesday . My current 1 rep maximum is 130kg should i use 130 as my base number or drop it 5 or 10 kg?

[Mike Zero]

Great benching today bang bang, looked like you were good for at least 110.

[bang_bang]

Great benching today bang bang, looked like you were good for at least 110.

Cheers bro appreciate it.

Worked my way up to a easy single at 100 today, left it at that and started an extra week on the programme. I'll have 3 days off next week that then test my 1rm

[Lurker]

Am going to start this on Tuesday . My current 1 rep maximum is 130kg should i use 130 as my base number or drop it 5 or 10 kg?

Weeks 1-2 were fine using my actual 1rm but week 3 was a killer on the last days and ended up looking like the harbour bridge form wise.

[rod-dog]

Am going to start this on Tuesday . My current 1 rep maximum is 130kg should i use 130 as my base number or drop it 5 or 10 kg?

Weeks 1-2 were fine using my actual 1rm but week 3 was a killer on the last days and ended up looking like the harbour bridge form wise.

Lol . Im just into week 2 now and have found it easy also . I dropped it 5kg to be safe but will go into week 3 with confidence. If i doubt myself i will fail for sure. Just wish we had one of those benches with the spotter arms on it in our gym.