My First Training Log: Smolov Jr for Bench

Training Logs
1

I started lifting seriously in January. For about 7 months straight I have been doing the 5/3/1. I have my records from something like months back, so I will post those with my latest

Im 5’11", 170, 27yrs.

PR:
Bench: 165x4—>180x4
Dead : 260x8—>330x3
Press: 105x6—>120x4
Squat: ??? —>215x5
Chin : ??? —>50 x5

I don’t have much squat info cause I did squats for a few months, but was not happy with my form and stopped for a while… and when I started again I dropped the weight drastically, and now focus on form… I could probably squat more weight for more reps, but I frankly hate squats and so I am happy taking it really easy with squating. I also started doing weighted chins… to me the chin is probably the most important lift… I could give a damn about the big 3 if chins aint on that list. For me the big 3 are bench, deads, and chins/pullups!

So anyway, after stalling out on bench last week I got pissed off and decided to change my training up a bit. After doing a lot of looking around at programs, I realized that almost all strength programs involve LOADS of squatting and this doesn’t jive with me. I would much rather bench, chin, and row 3 days a week than SQUAT 3 days. YEAH YEAH. I know, king of exercises … bla bla bla… aint my thing.

So I wrote up a mad cow for myself, but I left squats only on wednesday, and replaces the mon/fri squats with chins… because thats whats important to me… and then I was complaining to my co-worker about how SQUATING 3 DAYS A WEEK is acceptable… but NO OTHER LIFT IS DONE THAT FREQUENTLY in most strength programs. And he tells me about SMOLOV JR and i was like… well damn. I am gonna run that! I consider my bench to be among my weakest lifts, so hopefully smolov helps.

So I started this training log, wanna pitch in my smolov experience to expand the information base.

I based my smolov off a 200 1rm. I think I could get 210, but I don’t really have any interest in actually trying a 1rm… so my 200 is based on 10lbs less than what I think I could do.

My program looks like this:
WEEK 1

6x6 140
7x5 150
8x4 160
10x3 170

WEEK 2

6x6 150
7x5 160
8x4 170
10x3 180

WEEK 3

6x6 155
7x5 165
8x4 175
10x3 185

The only assistance work I am doing is on days 1, 2, and 4… get my rest in on day 3 so I aint dead on day 4. I am doing 3x5 weighted pullups and 100 situps. thats all, nothing crazy.

Two other things.

I also started doing shoulder dislocations 3x10. After reading a few threads about smolov bench, I grasped that I need to be really aware of my shoulder health.

And the other thing is that I started GOMAD… because I also read that many feel they didn’t eat enough or rest enough… so I aint making this mistake either. I am going for FAT AND STRONG BEHBEH.

2

I suggest that you do a MINIMUM of a 1:1 bench:back ratio to maintain shoulder health and balance.

3

[quote]DanHill64 wrote:
I suggest that you do a MINIMUM of a 1:1 bench:back ratio to maintain shoulder health and balance.[/quote]

I already have Pullups 3 days a week for 3x5… You think I should throw in db Rows? And up my pullups? What would you being doing for assistance?

4

IMO you should add more volume via band pull apart variations and facepulls.

5

If you are doing over 30 sets of pressing each week, make sure you make at least 30 sets of pulls each week.

It doesnt hace to be all rows/chins, you can add a lot of volume easy just by adding 4 or 5 sets of face pulls or band pull-aparts each day you train. It won’t affect your recovery and are fast to do after/between your pressing sets.

Also remember to keep this in the 15-20 rep range. I would suggest the same for chins or rows, dont go all-out on this.

Edit/

[quote]MightyMouse17 wrote:
IMO you should add more volume via band pull apart variations and facepulls.[/quote]

Damm, I am too slow!

6

[quote]HatersGunaHate wrote:
If you are doing over 30 sets of pressing each week, make sure you make at least 30 sets of pulls each week.

It doesnt hace to be all rows/chins, you can add a lot of volume easy just by adding 4 or 5 sets of face pulls or band pull-aparts each day you train. It won’t affect your recovery and are fast to do after/between your pressing sets.

Also remember to keep this in the 15-20 rep range. I would suggest the same for chins or rows, dont go all-out on this.

Edit/

[quote]MightyMouse17 wrote:
IMO you should add more volume via band pull apart variations and facepulls.[/quote]

Damm, I am too slow![/quote]

Word. I have a set of rings that I have often done facepulls with. Do you think band pull-aparts are more effective for shoulder health? Cause if so, I will def go buy some bands… don’t currently own any. Or will ring facepulls suffice?

7

Just do a set of some kind of pulling in between your pressing movements, be it face pulls, band pull-aparts, chins, rows or rear delt raises.

Anyway, if you have the money for it, get some bands, you wont regret.

8

So this was yesterday:
Day 1
Woke up stupid early at 7, had to fix my car. I ate a huge breakfast… two tacos with two eggs a piece, quart of milk, two pieces of toast with pralinuta. I took my preworkout and knocked out day 1 of smolov without any problems. I knew it would be easy… it’s week 3 that scares me… bloated from drinking a gallon of whole milk… this is my third time doing gomad. I always get mega bloated, and slightly fat. Usually only takes two weeks or so to lean up again. I stay around 12% bodyfat… and gomad doesn’t pull me TOO far from that… I normally drink more than half a gallon a day anyway…

ANYWAY. SMOLOV DAY ONE, DONE… EASY. IM READY TO GET MUTILATED BY U SMOLOV. LETS DO IT.

9

There’s a training log section of the site where you can keep a log for yourself. Please don’t clutter the rest of the forum. I don’t want to come into the general powerlifting forum and read everybody’s diary. Now, if you keep a decent log, I might take a look at it.