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Old 11-03-2012, 05:04 AM   #771
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that there is some quality working session
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 11-03-2012, 06:56 AM   #772
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Originally Posted by big_swede View Post
Solid work ravi!! Very strong bench you got!
thanks big man.

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that there is some quality working session
thanks Rob ...
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Old 11-03-2012, 07:23 AM   #773
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Good solid sets Ravi
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Old 11-03-2012, 08:38 AM   #774
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Good solid sets Ravi
thanks Fazc ... trying to following you and LtL ...
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Old 11-03-2012, 10:07 AM   #775
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Shoulder is co-operating quite well. I think I should start a program for bench along with my Smolov squat like Smolov Jr. bench. Just toying around with some ideas. All the helps / feedback are welcomed. Will try to start new program for Bench after 20-21 of this month.

I found benching 2x a week to be a sweet spot. I did run a third day for a while but it was lighter.

I don't know much about Smolov Jr for bench though, but I imagine it works very well. If your should has been hit and miss I would think it may be beneficial to run 2x a week for a while to see how it holds up.

I forgot to ask if you're already benching 2x a week?
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Old 11-03-2012, 10:56 AM   #776
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You seem to have an amazing work capacity but I don't know if taking on two Smolov programs at once is the best option. Then you have your deadlifting as well Mind you, you'll probably smash all before you anyway
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Old 11-04-2012, 09:24 AM   #777
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I found benching 2x a week to be a sweet spot. I did run a third day for a while but it was lighter.

I don't know much about Smolov Jr for bench though, but I imagine it works very well. If your should has been hit and miss I would think it may be beneficial to run 2x a week for a while to see how it holds up.

I forgot to ask if you're already benching 2x a week?
thanks BTB ... right now I'm doing it once a week. As I'm already into Smolov squat and my shoulder was not 100%, I was doing it once a week just to check my shoulder. Now it seems to be fit. I can have option of increasing my frequency / volume of bench again.

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You seem to have an amazing work capacity but I don't know if taking on two Smolov programs at once is the best option. Then you have your deadlifting as well Mind you, you'll probably smash all before you anyway
thanks Kuyt ... I did read Smolov Jr. in detail and found that it require 4 days a week bench. Combining Smolov bench with Smolov Squat is not at all good idea as it might be too much for recovery. Also I need to stop DL which at this stage I don't want to.

I think I should go with what BTB has suggested to do bench 2x week. First will be rep work and second will be bit heavy (as per my standards) and paused. Will be doing 5 sets of 10 reps on rep work. Right now my plan is to keep reps fixed at 10 and increasing load by 2.5% every week. So if I start with 225lbs (62.5% of 360 - my current paused 1RM), by the time I will finish my smolov squat program, I'll be hopefully doing 10 rep sets with 270-280 lbs.
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Old 11-05-2012, 01:59 AM   #778
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Smolov Base Microcycle
Day 06

Warm Up Sets
BAR*10*01 set
135*08*01 set
225*06*01 set
315*04*01 set

Working Sets
370*05*05 sets
370*05*02 sets

Brutal is the only appropriate word.
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Old 11-05-2012, 03:26 AM   #779
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great stuff Ravi , keep up this effort and only good things will happen to that 1RM
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Old 11-05-2012, 03:56 AM   #780
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Solid lifting in here. Volume is horrendous on Smolov but it will almost certainly make you stronger.
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