If anyone with any experience in this Smolov thing can offer up advice, it would be very much appreciated. [/quote]
I didn’t see any Bench work, other than the Floor Presses in there. I think you can/should include some just to stay in the groove. I subbed some 3 boards in when I was feeling beat up, but I don’t think you need to avoid Benching all together.
During Sheiko I was training Abs 3 days/week, but didn’t train them at all during Smolov, same with Low Back, they just get enough stimulus from all the Squatting.
I did a fair amount of Lat Pulldowns and didn’t have any problems with them, and I think you could get away with the Chest Supported Rows. I would have done them if I had access to a machine.
Looking back on it, the first 9x4 was tough because I wasn’t used to high reps, but after that, the 9x4’s weren’t too bad. 7x5’s felt just about right to me. 5x7’s were probably the hardest, just because the load went up 5% from the previous workout and you don’t feel like 5 reps is a break, and still have to do 2 extra sets. I actually liked the 10x3’s. The set is over before you know it, and you are moving some serious loads by week 3, but somehow you do it. I think I always found the second half of the workout better than the first. When you finish your first set, you just can’t think, shit, 9 more sets. Just get through the first 5, and then start counting down (same for 7 set day).
Your going to kick ass on this program. And it will be fun to watch someone suffer a little. You will have to work through some aches and pains. They come with the territory. Since it looks like you Squat somewhat High Bar, I don’t think your shoulders will take quite as much of a beating as mine did, but it also looks like you have a narrow hand placement, so watch your elbow stress. And if you don’t have a foam roller, I would really recommend getting one. I can give you recommendations if you want.