Jeez that does sound rough.
Thanks for the advice. Warming up with ballistic and dynamic movements is a staple to my training. I noticed on smolov I definitely did A LOT more foam rolling. Now in my TM template I just do about 20-30 reps on the IT band and back, on Smolov I remember putting a good 20 minutes of foam rolling each day to alleviate lactic acid build up.
I recall people upping the % on bench so I will definitely look into that. I need to test a new Bench max likely today so I will add about 5-10 lbs to that for my calculations.
Thank you so much for the help, everyone!