Originally Posted by jslep
i like it and i don't like it..........
i like it for the reason of really focusing on building real power on the selected lift whether it be bench, deads, or squats but..........
i don't like it cause i think it could drain you and you would neglect other body parts and could develop some bad habits of neglect to those parts that could stick with you. and for a young guy that could be a major setback.
I like this answer.
I understand that you want to get your bench numbers better. I think that right now you would be better served to stick with an all round balanced program and just focus on progression.
You need to concentrate on some overhead pressing, in addition to your benching. DELTOIDS!! You need some serious shoulder power to have a good bench. Build a program utilizing the 4 main big compounds. Squat, deads, bench, and pressing. Pair them up thus:
Add some assistance work, and go after it 3x a week. Keep adding weight and you will get your numbers up. The smolov is not what you need right now. IMO. Keep it simple, and just keep hitting it.
You had mentioned that you had been neglecting heavy shoulder work. Thats were you bench numbers are hiding. I hit my best bench numbers and I didn't bench, I did heavy delt work.