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.
Dead : 260x8—>330x3
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:
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.