My name is Chris and I thought I’d keep a log of my Smolov Jr for Bench up here.
I’ve been reading on here for a long time and thought I’d commit myself and hopefully get a little help from posting a log here. I intend to run the 3 week version of Smolov Jr - 4 bench sessions a week.
I’m running this to boost up my poor Bench and hopefully beat my friend to a 100kg/225lbs Bench Press. I’m aware this is nothing but it’s quite a milestone for me.
Here’s a bit more about me:
I’ve been lifting properly for about a year and a half, 18 years old and natural (not that isn’t easy to see from my numbers).
Best lifts:
Bench - 79.5kg/175lbs x 5
Squat - 140kg/308 x 3
Deadlift - 170kg/374 x 4 or 182kg/400lbs x 1
I’ll be running the cycle based off a max of 85kg/187 (5kgs or so below estimated max) after a week of deloading. Any comments/suggestions/questions welcome.
Let the Benching begin!
Workout 15/01/12
Week 1, Day 1
Bench Press - 20kgx10, 40kgx5, 60kg/132 x 6reps x 6 sets (all reps paused)
Band shoulder dislocations - 10, 5 , 6 x 6 sets (done immediately after Bench reps)
Sumo Deadlift - 60kgx3, 80kgx3, 100kgx3, 120x3, 140x1, 160x1, 175kg/385lbs x 1
Fun workout, nothing too challenging. Did the DLs as I really don’t want to regress on them (hit 400lbs at the end of 2011 and have high hopes for 2012).
Will probably do some rows after the next workout and maybe some for of Squatting but not maxing out. Looking forward to it.
Workout 17/01/12
Week 1, Day 2
Bench Press - 20kgx10, 40x5, 65kg/143lbs x 5 reps x 7 sets (all reps paused)
Band shoulder dislocations - 10, 5 x 8 sets (done immediately after Bench reps)
Squat - 60kgx5, 80kgx3, 100kgx3, 120kgx1, 140kg/308lbs x 1
DB Rows - 32kgx20x 52kg/114lbsx5
Alternating Hammer curls - 22kg/48lbs x 10
Pretty fun, not loving the pauses but my Bench rockets when I include them, most likely due to my disproportionally long arms (I’m 5, 7.5 with the same arm length as someone 6, 3 haha).
Squats were done to maintain, Rows to balance out the horizontal pressing and curls for elbow health/vanity (arms are all triceps haha).
Workout 19/01/12
Week 1, Day 3
Bench Press - 20kgx10, 40kgx5, 68.5kg/151lbs x 4 reps x 8 sets (all reps paused)
Band shoulder dislocations - 10, 5, 4 x 8 sets, 8 x 2 sets (done immediately after Bench reps)
Barbell Row - 60kg/132lbs x 8 x 4 sets (balancing out pressing)
Pull-up - 8, 5 (then my door frame pull-up bar fell down - que falling on arse/wrist)
Inverted Row - 8, 8, 3 (in replacement for pull-ups)
Not bad overall, Bench sets got easier as I went. Pretty annoyed I fell on my wrist but there doesn’t seem any major harm done: I’ll strap it tomorrow if I need to.
Bring on day 4.
Workout 20/01/12
Week 1, Day 4
Bench Press - 20kgx5, 35kgx5, 50kgx5, 72kg/158lbs x 3 reps x 10 sets, 80kg/176lbs x 1, 87.5kg/192.5lb x 1
Band shoulder dislocations - 5, 5, 5, 6 x 12 sets
Band pull-aparts - 30 x 3 sets
Had to strap up my wrist but the workout was good. Like before, once I got in the groove the sets got easier. Did the singles at the end because I got bored in the proper sets haha. Hopefully on track for 100kg before my friend for our contest…
Easy week over - Here Comes The Pain!
Workout 22/01/12
Week 2, Day 1
Bench - 20x5, 40x5, 62kg/136lbs x 6 reps x 6 sets
Band shoulder dislocations x bench reps - 5, 5, 6x6
Bicep curls - 12kg/26lbs x 12reps (excuse being it’s for elbow health ha)
Bench - 80kg/175lbs x 1, 90kg/198lbs x 1
Great work today, very happy with it. Watched Dave Tate’s bench videos as well as some training videos by BigBen198, applied the techniques and the weight felt about 20kg lighter. Felt so good I added singles again at the end. 90kg wasn’t super easy but it wasn’t a grinder, so 100kg is definitely on its way.
I am on my first smolov for bench right now, too.
(week 3, day 3) I do the 4 trainings/week version.
It’s quite fantastic how my technique became better and better every session.
Glad to hear I’m not the only on it OldJimmy.
What exercises have have you been doing besides the benching?
I’m doing a lot of back work.
But nothing is structured.
After my Bench I’m doing either some rowing movement (horizontal pull) or a vertical pulling movement (chinups, pulldowns).
At my assistance work, I have a very high volume.
Should have updated this a while ago… will catch up now.
24/01/12
Week 2, Day 2
Bench - 20x5, 40x5, 67kg/147lbs x 5 reps x 7 sets (all reps paused)
BB hip thrusts - 17kgx10 (as I got bored haha)
Bench - 80kgx1, 87.5x1, 92.5/203.5lbs x 1
Felt good overall. I know I shouldn’t have added singles but eh - didn’t feel hard enough without them. The 92.5 is the most I’ve ever benched and it wasn’t a grinder, woo.
Very happy with that, especially as it was after a lot of benching.
Workout - 26/01/12
Week 2, Day 3
Bench - 20x5, 40x5, 70kg/154lbs x 4 reps x 8 sets
Band shoulder dislocations
Bench - 90kg/198kg x 1
Sumo Deadlift - 57kgx1, 77x1, 97x1, 117x1, 137x1, 157x1, 177kg/389lbs x 1 (for maintenance)
Good session. Didn’t want to push the singles as I had benching the next day as well haha. DLs weren’t hard, reckon I still have 185kg in me.
27/01/12
Week 2, Day 4
Bench - 20x5, 40x5, 60x5, 75kg/165lbs x 3 reps x 10 sets
Band shoulder dislocations
Bench - 87.5x1, 95kg/209lbs x fail half way up
Band pull aparts - 15/15
Alternating DB curls - 12kg x 12, 12kg x 15 reps
BB row - 60kgx12, 65kgx8, 70kg/154lbs x 6, 75kg/165lbs x 4
Power Clean - 60x1, 80kg/176lbs x 1
Eh. Pretty annoyed I missed the 95kg bench, but I had done a hell of a lot of benching before so eh. Know I have it fresh. BB Rows went better than expected, and the Power Clean PR at 80kg was surprising as I haven’t done them for almost a year.
28/01/12
Fun/Boredom
Goblet squats - 12kgx10, 12kgx10
Front Squata - 40kgx5, 60kgx5, 80kg/176lbs x 3, 100kg/220lbs x 1, 120kg/264lbs x 1
Not bad for a workout I did as I was bored haha. Definite Pr on Front Squats, looking good for when I go back to regular squats after all of this damn benching haha.