Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
Bench PressChestTraining Programs

Smolov Jr Bench- Thoughts18984

WinnersNeverQuit private msg quote post Address this user
Yesterdays workout

Double pause box squats 162kg 360lbs 6X3 (60 sec9nds rest between sets)
Single leg romanian deadlifts 32kg 70lbs 3X12
Box jumps +7kg 15lbs 4X3
Single leg hamstring curls 32kg 70lbs 3X10
Double pause Bench Press 112.5kg 247lbs 4X6
CGBP 100kg 220lbs X15,15,8
Pullups +10kg 22lbs 4X4
Post 51 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Todays workout (bodybuilding focus on areas not directly hit throughout the week)
Reverse Incline bench shrugs 40kg 88lbs 3X12
Single arm cable rear delt rows 70lbs 3X10
Overhead cable extensions 135lbs 3X10
Dumbell bicep curls 10kg 22lbs 3X10
Reverse EZ bar curls 27kg 59lbs 3X8
Seated calf raises 70kg 154lbs 3X8

Interval cardio

8kg alternate single arm kettlebell swings 1 minute on 1 minute off X5

Concept 2 rower resistance setting10

20seconds maintaining over 2000kcal per hour
40 seconds light row/rest
8 rounds (did plan 10 but couldn't cope sooo
Post 52 • IP   flag post
FiremanSi private msg quote post Address this user
@WinnersNeverQuit what's the purpose of the double pause box squat mate ??
Post 53 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Box is to search for depth as I come up short sometimes, while building strengtg out the hole, and the pause mid way up is at my sticking point
Post 54 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Squats
215kg 474lbs 5X3
187.5kg 412lbs 2X4
Bench
152.5kg 335lbs 6X2
132.5kg 291lbs 3X5
Single arm overhead press
20kg 44lbs 3X13
Dips
+10kg 22lbs 3X13
Single leg box jumps
3X5
Single leg romanian deadlifts
32kg 3X13
Single leg hamstring curls
32kg X11,11,10
Sternum pullups
+10kg X4,4,4,3
Dumbell rows
25kg 55lbs 3X11

Pretty happy with the workout today, especially the bench aspect of it
Post 55 • IP   flag post


FiremanSi private msg quote post Address this user
@WinnersNeverQuit it's unusual because u won't really be the same circumstances if ur pausing on a box before ur sticking point.
Most of the time ur sticking point is where momentum slows prior to where u believe ur weakness is.
Also is it a particular type of weakness, hips shoot up, chest falls, squashing in the bottom ???
Post 56 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
It's not a musculr weakness per se, rather habit, justbteaching myself at that point to push knees out and chest up.

Not entirely sure I understand the first two paragraphs?

Todays workout

Deadlift
190kg 418lbs 1X4
202.5kg 445lbs 1X4
215kg 474lbs 2X2
230kg 506lbs 2X2
242.5kg 535lbs 2X2

Dumbells chest press bosu bench
30kg 66lbs 3X16

Pullups +10kg
4X4

Trx hamstring pull ins
3X8

Single leg bosu step ups
3X9

Hyper extensions +5kg 3X9

Band pull aparts X120
Post 57 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Hi all, currently in cyprus on holiday so workputs have been a bit all over the place, so I'll just summar8se the big 3:

31 July
1.5 stroke pause squats
190kg 418pbs 6X2

1.5 stroke pause bench
132kg 291lbs 5X4

3 August
Squats
175kg 375lbs 2X4
202.5kg 445lbs 2X3
230kg 506lbs 3X2
202.5kg 445 lbs 1X3
175kg 375lbs 1X4

Bench
132kg 291lbs 4X3
152kg 335lbs 3X2
162.5kg 357lbs 2X1
132.5kg 291pbs 2X5

4 August
Deadlift
190kg 418lbs 4X4
215kg 474lbs 3X3
242.5kg 535lbs 2X2
Post 58 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
7 August
Double pause squats
162.5kg 358lbs 3X6
190kg 418lbs 2X3

1.5 stroke bench
112.5kg 247lbs 3X6
122.5kg 270lbs 2X4

Double pause squats were very fast. Extremely happy with these
Post 59 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
10 August
Squats
190kg 418lbs 3X3
215kg 474lbs 3X3
242.5kg 535lbs 3X1
Was meant to do 2 back off sets however knee was giving me some grief so left it there.

Bench
132.5kg 291lbs 3X4
152.5kg 335lbs 2X3
162.5kg 357lbs 1X2
132.5kg 291lbs 3X4

CGBP ss/pullups
100kg X15/ pullups X10
100kg X12/ pullups X7
100kg X9 / pullups X5

Had to leave at this point on order to be back in time for dinner with my girlfriends parents. Everything was pretty smooth today, nothing overly stressful
Post 60 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Hi every0ne, so the past 5 months of relentless loading has had an effect on my shoulders, hips and knees. So the plan mentioned a few weeks ago has been scrapped.

Consequently, I'm using the next 4 months to do some lighter, bodybuilding style exercises, to gain some more muscle mass with less strain on my joints. Then, from january I'll move to a little more strength training and also move to some more strength orientated training again. I plan on following a GVT (German Volume Training style) as outlined on the simply shredded article.

The first 30 days will be based on six cycles 5 day cycles, as outlined below:

Day 1)
Legs-
Squats 10X10 (4020 tempo) 1 min between sets
Hamstring curls 10X10 (4020 tempo) 1 min between sets
Trap bar deadlifts 3X10-12 (3020 tempo) 1 min between sets
Calf raises 3X10-12 (3020 tempo) 1 min between sets

Day 2)
Chest & back
Bench press 10X10 ss/w
Dumbell yates rows 10X10 (90 secs between supersets)
Dumbell flyes ss/pullups 3X10-12 60 sec between sets (3020 tempo)

Day 3)
Off

Day 4)
Arms & Shoulders
Dumbell curls ss/w OH cable extensions 10X10 1 min between sets (3020 tempo
Lateral raises ss/w rear delt raises 3X10-12 (3020 tempo) 60 seconds between sets

Day 5)
Off


My primary reason for not supersetting squats and hamstring curls on leg day, is due to the hamstring involvement in squats, so I think it would be detrimental to the squats. Bench and rows etc on the other hand, don't affect each other too much, so I the superset is to reduce the time taken for the workout
Post 61 • IP   flag post
338754 61 11
Log in or sign up to compose a reply.
destitute