i want to press 315 more than any other feat of strength.
i just went through smolov jr starting at a 1rm of 176. i dont know my 1rm now because the last 2 sessions in the smolov jr cycle i was sick and couldnt lift but i am guessing it is north of 200; i put on 11 lbs per week on the smolov cycle and although it wasnt easy, it wasnt killer hard either. i did the smolov with ALOT of assistance work. i would typically do around 100reps on either the OHP or behind the neck press for assistance each session and then id do around a 50 more on some other exercise of my choosing which can be chinups or bench or whatever.
Although the smolov is great for bringing up a lift i cant really stay on it because i need a more flexible program where percentages may vary from day to day. i dont want to have days where im 'off' and i cant hit the required percentages for x sets and y reps; i cant do what i want to do either because im afraid that training too much on friday will hamper the saturday session(this was never the case because i could always recover unless i was doing deadlifts)but that mental note always held me back from having a proper friday workout
OHP: work up to max triple, 3x3 on the max triple and 5x5 on a drop set (heavy)
behind the neck snatch grip push press(BTNPP): 5x5 (moderate)
deadlifts: max out on week A, reps on week B
Bench press: max out on week A, reps on week B
incline: 5x5 (moderate)
rows: 100-150 reps
Pushpress: max triple, 3x3 at that triple and 5x5 drop set (heavy)
BTNpress: 5x5 (light)
front squats: max out and then paused drop sets at 90% of the max.
OHP: 10x3 at 90% of the max out on monday
BTNPP: 6x6 (moderate)
squat: 1 set of 20
chinups: 50 reps
z press: 6x6 (light)
BTNPP: 6x6 (moderate)
thick bar deadlifts: max out week A, reps on week B
the volume is kinda high...but i dont know how to reduce it. i feel like i have to do everything if i want to get stronger. i typically eat 5-8000calories a day + 3-500grams of protein so recovery usually isnt a problem. when i do feel like i need rest i would just skip a day, usually tuesday or thursday where im not pressing overhead much.
i can usually come up with half decent programs on squat, bench, dl but the OHP has me stumped because it requires more volume than the three put together to get the same magnitude of weight increase.
if anyone wants to help me cut this program up and stitch a better one together please feel free id really appreciate it