Started the three-week Smolov program for bench press today (4/10). I did my main sets and am experimenting with secondary and accessory work. Here was today’s workout:
Bench press: 70% (180 pounds) for 6x6
OHP: about 70% for 5x5
Weighted Pull-ups: 20x5x5
Standing DB Tricep Extension: 20x3x15
Band Face-Pulls: 3x15
Hanging Knee Raise: 3x10
Plank: 3x1 minute
Thoughts and experiences are welcome in regard to Smolov Jr!
FYI, I’m 20 years old, 5’9’’ and 161 pounds and my max bench to date is 255.