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Author Topic: smolov jr for bench.  (Read 4568 times)
jon cole
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« on: October 21, 2011, 08:31:09 AM »

i think i'm the shittiest bencher in the world so after years of no progress i decided to take  the bull by the horn.

so i give a try to smolov junior after reading ton of page about it and see thousand of comment like "i'll give it a try next summer etc etc" i decided to do it now and not next summer

so this is the log of my first week.
my max bench is 135 kg and i'm weighing 230 pds for 6.3 with long arm.

mond - bench 6 set 6 reps of set with 92.5 kg
          easy workout, no assistance work after.

tuesday - squat - stiff legged dead and lunge - abs work
  
wed - bench 7 set of 5 reps with 97.5 kg
chest still sore from monday but it's ok and i'm a little  bit tired with the squat of yesterday.

thrusday - rest back work deleted because of busy schedule.

friday - bench 8 set of 4 reps with 107.5 kg
then  dead and front squat.


i'll post my last training tomorrow ( 8 set of 3 reps with 112.5kg)

report for week one = it 's friday and my chest and tri's are hard as a rock.
                              increase in appetite.
                              i'm not so tired.
                              to make it real i put on my mp3 some russian metal.  
                              it's the first week, it's easy i take 3/4 minute between each set.
                              no aas, only jack 3d - whey protein and bcaa.

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jon cole
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« Reply #1 on: October 22, 2011, 08:52:19 AM »

saturday : 10 sets of 3 with 112.5kg

first week of smolov seems pretty easy but doing bench press two day in a row is a pain in the ass...

during warm up you understand the madness of the smolov...your chest are sore from yesterday and the first set of 3 is awkward...like the 9 other set.

for some strange reason set 6 and 7 where harder...

4/5 minute of rest between set.
chest are hard like rock, i'm really tired and my vision is blurred at the end of the workout.


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jon cole
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« Reply #2 on: October 26, 2011, 06:27:37 AM »

mond - bench 6 set 6 reps of set with 100 kg
          easy workout, got more reps in tank for each set ,no assistance work after.

tuesday - squat - stiff legged dead and lunge - abs work
  
wed - bench 7 set of 5 reps with 105 kg
         bench form and strenght is improving...got a lot more reps in tank.

 
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jon cole
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« Reply #3 on: October 30, 2011, 07:30:20 AM »

friday = 8 set of 4 with 110 kg


saturday = 10 set of 3 with 115 kg

 

second week was easier, bench form improve, strenght too.
the saturday training was a lot easier than the last week.

i'm loosing fat despite i'm eating crap food.
bigger chest.
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asstropin
The True Adonis
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« Reply #4 on: October 30, 2011, 02:10:33 PM »

I`m moving to this after I finish with Smolov Squat Cycle.  I have been doing it over a month and have gained nearly 50 lbs on my Squat and have gotten a lot leaner, increased bodyweight.

Its an epic win.
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jon cole
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« Reply #5 on: October 31, 2011, 12:24:18 AM »

I`m moving to this after I finish with Smolov Squat Cycle.  I have been doing it over a month and have gained nearly 50 lbs on my Squat and have gotten a lot leaner, increased bodyweight.

Its an epic win.


i trust you...it's the first time for me on a "russian program" and it's clearly evident that it work.

the amont of work is not so huge because i used to train 6 time a week in the past, and the hardest part of smolov jr is friday-sat, monday - wed is like a rest.

i'm always hungry and i'm getting leaner can't wait to start s smolov squat.
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davie
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« Reply #6 on: November 01, 2011, 12:24:53 PM »

Hey mate

I knew someone who was returning from a knee injury and couldnt heavy squat/dead. He ran a Smolov JR cycle using bench and incline row (the purists are screaming at their screens). He used the 3x a week layout.

On monday week 1 to go with the bench/row he did a few light lunges/step ups, 2-3 sets high reps incline bench and raises.

Wednesday week 1 he did bench/row then 2 rounds of a BB complex.

Friday week 1 similar to Monday except slightly diff movements.

Monday week 2 was bench/incline row then a DB complex.

Wednesday week 2 similar to previous friday.

Friday week 2 a third complex.

(obviously this then was repeated for the other 2 weeks of the program).

He always performed abs/lower back at start of workout. Then the Smolov bench/row work, then the additional stuff. If he was tired or short of time he only did the SMolov work as its obviously the main ingredient.

He started by finding 90% of his maxes on both and using that 90% to base his percentages off. He finished the 4 week cycle with about a 10-20lb PR in both and about an additional 6lbs bodyweight.

He intends to repeat this but making his main movements either closegrip bench or shoulder press with either chins or power cleans.

Food for thought.

Davie
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jon cole
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« Reply #7 on: November 04, 2011, 06:20:33 AM »

monday = 6 set of 6 with 102.5 kg.

wednesday = 7 set of 5 with 107.5 kg.


everything's ok !





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asstropin
jon cole
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« Reply #8 on: November 04, 2011, 06:22:04 AM »

Hey mate

I knew someone who was returning from a knee injury and couldnt heavy squat/dead. He ran a Smolov JR cycle using bench and incline row (the purists are screaming at their screens). He used the 3x a week layout.

On monday week 1 to go with the bench/row he did a few light lunges/step ups, 2-3 sets high reps incline bench and raises.

Wednesday week 1 he did bench/row then 2 rounds of a BB complex.

Friday week 1 similar to Monday except slightly diff movements.

Monday week 2 was bench/incline row then a DB complex.

Wednesday week 2 similar to previous friday.

Friday week 2 a third complex.

(obviously this then was repeated for the other 2 weeks of the program).

He always performed abs/lower back at start of workout. Then the Smolov bench/row work, then the additional stuff. If he was tired or short of time he only did the SMolov work as its obviously the main ingredient.

He started by finding 90% of his maxes on both and using that 90% to base his percentages off. He finished the 4 week cycle with about a 10-20lb PR in both and about an additional 6lbs bodyweight.

He intends to repeat this but making his main movements either closegrip bench or shoulder press with either chins or power cleans.

Food for thought.

Davie


i was seriously thiniking about performing smolov jr for other compound.

i think i'll start a smolov jr on squat just after.

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jon cole
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« Reply #9 on: November 04, 2011, 08:14:17 AM »

friday = regular warm up, felling confident and focused.
            first two set of 4 with 112.5kg pretty easy.
            i was very happy because the speed of my bench really increased.
          


then in the third set i feel a pop in my left chest.
so smolov is over.  

despite proper warm up, diet, sleep, i injuried myself, fuck off.
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asstropin
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