My bench has always responded well to 5x5 routines, so I am going to try Stronglift's 5x5 in preparation for my next two meets (the first meet will be a "token" meet, since I haven't been on the platform in a little over a year). If I don't feel I am making good enough progress, I will have time to reassess before NASA's Unequipped Nationals.
I have made some slight changes to the program to suite my personal needs. My reasoning is that doing too many Dead's and Power Cleans will take it's toll on my legs. I can not let my routine be detrimental to my squat (too much dl'ing KILLS my lower back). Instead of standard dl's, I will be doing deficit dl's and rack pulls (alternately). I will sub Hanging cleans for Power Cleans, to alleviate a little more lower back tension. I will be doing Single-Arm Rows instead of Bent-Over rows just to hit my stabilizers. And lastly, I will be hitting my abs daily and calf work has been added.
After the first couple of weeks, I will make changes as needed; i.e. cut down on extra work or add weight reps to extra work.
Today was pretty quick. I wanted to get in and out as fast as possible, just to get my heart rate up. The session went as such:
Squat 5x5 w/147.3kg
Bench 1x5 93kg
Hanging Cleans 1x5 52kg
Weighted Dips 1x5 6.8kg
After doing Smolov for 5 months, it's an odd feeling of not being done for the day after I squat.