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Old 07-20-2016, 09:41 AM   #1
Got2Squat
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Default Got2Squat's Smolov Jr. for Bench experiment.

Instead of posting this in my training log(where it will also be recorded), I figure I will post it here so it will be easy to follow for anyone interested. Although my bench has moved fairly well so far this year, my most recent 1RM PR took 7 weeks. I'm not a very strong bencher so I feel like this progress is a little slower than I would like to see. In other words, if I was benching 400, I'd probably be thrilled to add 5 lbs in a 7 weeks.

I am 5'8", 202 lbs, 44 y.o. with a bench PR of 295 TnG on 7/19/2016. I'd like to get my TnG bench to 315 as quickly as possible, then work on getting my paused 1RM to 315. By the way, 315 is my year end goal for bench. If I get amazing results from Smolov, it could help me get there more quickly. Let's find out!

First workout will be Monday 7/25/2016.
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Squat 455
Bench 295
Deadlift 510
Total 1260 @ 198
Wilks 381
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Old 08-03-2016, 07:02 PM   #2
Got2Squat
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Here's how the program is going for me so far. Days 1,2, and 3 went off without a hitch. Day four was supposed to be on Saturday, but I was wrecked and could not bench(safely). I think it was only in part due to the high bench volume/frequency of the program. Alot of it was being wrecked from Friday's volume deadlifts.

All workouts follow standard notation of weight x reps x sets

Monday:Rx=70%(206.5)x6x6
205x6x6
Tuesday: Rx=75%(221.25)x5x7
220x5x7
Thursday: Rx=80%(236)x4x8
235x4x8

so far so good.
Saturday: Rx=85%(250.75)x3x10
W/u to 225x1, 225xhaha didn't unrack, felt like 275. Postponing one day for recovery
Sunday: Rx=same as above
250x3x7 Left shoulder had some kind of weird impingement thing going on. It was a bit painful/uncomfortable and I was compensating for it, pushing slowly and was not able to generate forceful reps. This made things much more difficult. I decided to drop the weight a bit to prevent an injury but still get the work in. After the fourth set or so, I needed a lift off. Unracking ten sets at this high a % is pretty damn tiring.
240x3,3,5
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Squat 455
Bench 295
Deadlift 510
Total 1260 @ 198
Wilks 381
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Old 08-03-2016, 07:06 PM   #3
Got2Squat
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Week 2. Program calls for one day off after Week 4 Day 2 of ten triples.
Tuesday 8/2/2016 Week 2 Day 1
Warmup at 185(remember, my max is 295) felt like a ton of bricks. This was a sign for me to rest another day.
Wednesday 8/3/2016
Week 2 Day 1
Rx=(70%+10 lbs)x6x6
215x6x6
Shoulders feeling a little rough but it went ok.
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Squat 455
Bench 295
Deadlift 510
Total 1260 @ 198
Wilks 381
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Old 08-05-2016, 05:17 PM   #4
Got2Squat
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Week 2 Day 2

Took a day off after Day 1 for some needed recovery, and then another day just because I got lazy. Not being too hard on myself though, I hardly ever do that despite work/life/school demands.

Rx=230x5x7(75%+10 lbs)
230x5,5,5,5,5,5,8@8.5
because I could. A good sign I suppose, although probably has a lot to do with the two days off I took.

Sunday will be 245x4x8. Tuesday will be 260x3x10. If I get through Tuesday's workout it will be a very good sign of progress since my PR is 260x4 for one set.
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Squat 455
Bench 295
Deadlift 510
Total 1260 @ 198
Wilks 381
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Old 08-08-2016, 07:52 PM   #5
Got2Squat
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Week 2 Day 3

Added in yet another day of recovery. Attempted to bench on the scheduled day yesterday. A few warmups with 135 felt like I was attempting the world record shortly after running my shoulders through a meat grinder.

Rx=245x4 reps x 8 sets i.e. 245x4x8 This is 80% of 1RM + 10 lbs.
245x4x8. Eighth set was @ 8.5, longest rest was 4 minutes

Next session will reveal a lot: 10 sets of 3 with 260, which is my 4RM shortly before starting the program.
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Squat 455
Bench 295
Deadlift 510
Total 1260 @ 198
Wilks 381

Last edited by Got2Squat; 08-08-2016 at 07:54 PM.
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Old 08-13-2016, 01:16 AM   #6
Ramrod
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Interesting to see... I'll be watching to see how this turns out.
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Old 08-14-2016, 04:19 PM   #7
Got2Squat
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I'll have to restart the program when I am able to train again. Bad infection came up on my finger. Have been to med clinic twice and put on two antibiotics plus some kin of cream,had it lanced, then two er visits, iv antibiotics, appt for hand specialist tomorrow. Have not lifted since the 8th. Hopefully can be back at it soon.
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Squat 455
Bench 295
Deadlift 510
Total 1260 @ 198
Wilks 381
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