[quote]goochadamg wrote:
Damn, impressive gains. Can you elaborate on the program you followed? Was it smolov jr.?
I expected there to be some pain though. I mean, it really is a shit ton of benching. [/quote]
It was not the Smolov jr. but an another modified version of original smolov squat programme. The routine was originally published on finnish bodybuilding / powerlifting magazine and probably also on some finnish powerlifing web site (maybe www.voimaharjoittelu.fi). I also made some modifications to make it more suitable for bench.
But here is the short description of the programme
- Preparative period
Week 1
* Monday:8x3 65%, 1x5 70%, 2x2 75%, 1x1 80%
* Wednesday:8x3 65%, 1x5 70%, 2x2 75%, 1x1 80%
* Friday:5x4 70%, 1x3 75%, 2x2 80%, 1x1 90%
Week 2
* Monday: Incline bench 5-6x5
* Wednesday: DB press 5x6
* Friday: DB Press 4x8
Week 3
* Monday:1x5 80%
* Wednesday:1x5 82,5%
* Friday:1x5 85%
- Base meso cycle
Week 1
* Monday:5x7 75%
* Wednesday:7x5 80%
* Friday:10x3 85%
Week 2
* Monday:3x2 90%
* Wednesday:7x5 80%+5-10 lbs.
* Friday:10x3 85%+5-10 lbs.
Week 3
* Monday:3x2 90%+10-15 lbs.
* Wednesday:7x5 80%+10-15 lbs.
* Friday:10x3 85%+10-15 lbs.
Week 4
Time to test 1RM for the first time.
* Monday: rest
* Wednesday: rest
* Friday:new 1RM
- Recovery period
Week 1 and 2
* Monday:Bench 2x3 50%, 3x2 60%, Bench with 2-3 second stops 4x3x50%
* Friday:Bench 2x4 70%, 4x3 80%
- Intense period
All training weights are calculated based on 1RM achieved on week 4 of the base mesocycle.
Week 1
* Monday: 3x4 80%
* Wednesday: 2x5 85%
* Saturday:5x4 80%
Week 2
* Monday: 2x4 90%
* Wednesday: 3x3 90%
* Saturday:4x4 90%
Week 3
* Monday: 2x3 95%
* Wednesday: 5x5 90%
* Saturday:4x3 95%
Week 4
* Monday: 4x4 90%
* Wednesday: 4x3 95%
* Saturday:4x4 90%
Week 5
* Monday: 4x4 90%
* Saturday:new 1RM
Intense phase really is intense. If you have problems on week 2 you’ll be in trouble on later weeks and it is recommended to cut 5% of the weights for the week three and then get back on the plan on the week 4.
[quote]goochadamg wrote:
I expected there to be some pain though. I mean, it really is a shit ton of benching. [/quote]
Of course the volume on Smolov is extreme but I think that the intensity and +85% training weights cause the joint pain. I am now trainig with Sheiko and had just 200 lift week on bench without any pain on elbows or shoulders. Quite high volumes are “easy” but if volume is combined with high loads (+80%) the pain will be there at some point.