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bench press progression8835

Dan_Hollyoak93 private msg quote post Address this user
From tomorrow I will be starting my new bench press routine, (smolov Jr) this is a 3 week routine and has been shown to dramatically increase your 1RM. Currently im benching 120kg/264.5lbs. And after the 3 weeks I aim to be benching 130kg/286.60lbs.

My first week will look like,

Week 1.
Monday/upper body - 6x6 85kg
Tuesday-
Wednesday/upper body - 7x5 90kg
Thursday-
Friday/upper body - 8x4 95kg
Saturday/upper body - 10x3 102.5kg
Sunday-

Upper body days include,
Bench press,
Back exercise (rows/chins. Alternate each session)
And bicep curls (any kind)

Tuesday and Thursdays will be Lower body days of squats, deadlifts and lunges.

Week 2 would be increased by 10-15lbs.
Week 3 increased by 20-25lbs. (not 20-25lbs more than week 2, an increase from week 2 to make a total increase of 20-25 lbs)

Will be logging each session
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LVjack private msg quote post Address this user
Nice Im interested to see how this works. Im also working on increasing my bench (all incline though for the last 3 months) and have wondered about this program.
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Dan_Hollyoak93 private msg quote post Address this user
It seems like a good routine! Not so keen on benching Friday and then Saturday haha. But I will be keeping a log so you can see if it's worth doing
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Dan_Hollyoak93 private msg quote post Address this user
Week 1
Day 1 (Monday)
Today was first day of smolov Jr. Easy day, 6x6 on 85kg. Had no trouble with the lifts.

Finished off with weighted chins (10kg)
Barbell curls 40kg.

Weighed in at 172.8lbs after workout
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tarotale private msg quote post Address this user
First world problem: lives in US, too lazy to do conversion from kg to lb... lol
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Dan_Hollyoak93 private msg quote post Address this user
Lol il make sure next time I long il put the weight in kg and lbs :P
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Dan_Hollyoak93 private msg quote post Address this user
Week 1
Day 2/Lowe body:
Squats 5x5 100kg/220lbs
Deadlifts 5x3 140kg/308lbs
5x3 120kg/264lbs

Was goin to do calf raises but running late for work
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Dan_Hollyoak93 private msg quote post Address this user
178.6lbs after workout
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Dan_Hollyoak93 private msg quote post Address this user
Leg day was completed today..
Deadlift
5x5 on 130kg
And then 1x150kg
1x155kg/340lbs (I think?)

Then squats
10x3 on 105kg
Finished with calf raises..

Tomorrow's log will be 3rd day of smolov Jr
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mikew private msg quote post Address this user
Nice work bro. Smolov Jr. is a killer. Are you on a calorie surplus (ie, bulking)?
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Dan_Hollyoak93 private msg quote post Address this user
Yea 3300 calories.. About 200 surplus I think.. Im a newbie at the dieting :/
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Dan_Hollyoak93 private msg quote post Address this user
Have been able to update this past week.. But I've added 5kg from my first week. Today was 8x4 on 100kg.. Tomorrow will be 10x3 on 107.5kg. 3rd week il add an extra 2.5kg.. Also lower body im deadlifting 5x5 for 140kg and squats 10x3 for 110kg
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Dan_Hollyoak93 private msg quote post Address this user
Weight has gone gone from 175lbs to 181lbs
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Dan_Hollyoak93 private msg quote post Address this user
Into my third week now.. Wednesday I done 7x5 on 100kg and it felt good! Strength is feeling dramatically increased so hopefully when it comes to maxing out il be pressing 130kg will keep posted
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Dan_Hollyoak93 private msg quote post Address this user
Finished my 3 weeks! Come Monday il spend a week deloading then max out!
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Dan_Hollyoak93 private msg quote post Address this user
Last workout was 10x3 on 110kg/242lbs
Followed by rows and curls..

Throughout my deload, im going to keep the routine as it is.. But just half the weight. Still going heavy on lower body days
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