Smolov Jr for bench?

[kman025]

as the title suggest im thinking of do this.... any thoughts?


Smolov Junior Powerlifting Cycle

[BendtheBar]

Originally Posted by kman025

as the title suggest im thinking of do this.... any thoughts?


Smolov Junior Powerlifting Cycle

I think certain people could handle it, especially younger guys. The biggest DONMs days for me would be Monday and Wednesday. I'm wondering how it would work on a MWF, instead of 4 day per week.

[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.

[BendtheBar]

This makes me wonder if adding a squat and deadlift day on off days is advised/possible...

[glwanabe]

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.

"K"

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:

Squat, bench
Deads, Pressing

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.

[kman025]

Originally Posted by BendtheBar

I think certain people could handle it, especially younger guys. The biggest DONMs days for me would be Monday and Wednesday. I'm wondering how it would work on a MWF, instead of 4 day per week.

i was thinking of possibly seperating day 3 and 4, making it 8 day program, instead of 7.

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.

to have a decent total, i really need to get my bench up. its very weak compared to my other lifts. i was thinking on getting this up with smolov jr and then after 2 weeks, run smolov jr for front squats to help deads and back squat.

Originally Posted by BendtheBar

This makes me wonder if adding a squat and deadlift day on off days is advised/possible...

i planned to. i was thinking of doing blast your bench, similar to this. on that program you still squat, but just try to maintain it, rather than really push for numbers.

Originally Posted by glwanabe

I like this answer.

"K"

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:

Squat, bench
Deads, Pressing

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.

i agree, i do really need to work on this. im trying to come up with a long term program, based of ideas of C&P, where i have about an 8 day cycle.

i really want to work on this, but i still wouldnt mind benching 225 very soon.

[kman025]

here is what i may do.

tues: smolov bench, front squats

thurs: smolov bench, bb rows

sat: smolov bench,

Sun: smolov bench, back squat

something close to above.... still needs work

[BendtheBar]

Originally Posted by kman025

here is what i may do.

tues: smolov bench, front squats

thurs: smolov bench, bb rows

sat: smolov bench,

Sun: smolov bench, back squat

something close to above.... still needs work

I like the idea of an 8 day cycle. That looks solid. Simple, and hard work.

I agree with GL on many of his points, and normally I wouldn't recommend Smolov for a younger lifter. But with that said, I know your track record and how hard you work. I think trying this for a month would be OK.

[jslep]

without actually knowing you personally i don't want you to take offense to this but this is just kinda how i have seen you post..........

you are very young and very determined and very impatient.....
you get an idea in your head of where you want to go with your training and alot of times no matter what the advice is you seem to wanna go your own way.........
you are always searching for new ways and new ideas to achieve you goals but never actually sticking to one and driving foward.........

being strong in mind and driven like you seem to be is not a bad thing i think its just clouding your judgement sometimes on just keeping things simple and gettin work done. you want this bench so badly i wonder if its cause you feel like you have to prove to people how strong you are with #'s. what you are doin at your age and the knowledge you have right now has set you up for a lifetime of strength.

don't take any of what i said the wrong way. hope you find the workout that fits you and you stick with it.

[glwanabe]

Get after the smolov "K". Get it out of your system. I'm no different than you. When I wrap my head around an idea, I go for it.

This is Yuri Van Gelder. He's a gymnast who specializes on the rings. Gymnastic strength training is how I set a PR for bench awhile back. Gymnastics requires a lot of Delt strength. Not to mention Abs.