Official Smolov Jr Bench/Deadlift Thread /w Information &

View previous topic View next topic Go down

Official Smolov Jr Bench/Deadlift Thread /w Information &

Post by MJWild on Tue Oct 30, 2007 1:39 am

The Smolov Jr is a 3 week routine/rep scheme, its like the Smolov Squat routine exept its less difficult, less CNS demanding and takes less time.

It works well for Bench and Deadlift.

So saying that, this could probibly be done for bench and deadlift at the same time.

(Note..this one is listed in regular American sets x reps order)

Week 1 (SETSxREPSxWEIGHT)

Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%

Week 2

Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs

Week 3

Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs


Last edited by on Wed Oct 31, 2007 11:13 am; edited 1 time in total

MJWild

Posts : 16
Joined : 27 Oct 2007

Back to top Go down

Re: Official Smolov Jr Bench/Deadlift Thread /w Information &

Post by Richard on Tue Oct 30, 2007 8:22 pm

Got a link to this Matt? You thinking of doing it?

Richard

Posts : 263
Joined : 27 Oct 2007
Age : 37
Location : A Wing

Back to top Go down

Re: Official Smolov Jr Bench/Deadlift Thread /w Information &

Post by MJWild on Wed Oct 31, 2007 2:10 am

yay some one replied, wonder when it was going to happen Smile

i'll find the main source tomorrow as i have to go to bed now (2am atm) and have college in the morning and it will probibly take me a while to find it.

Ye i plan to do it for bench and deadlift after i have done the 13 week Smolov Squat routine, and i start that on the 3rd Dec. I'll keep a log of course so i can share my pain with you all Smile

MJWild

Posts : 16
Joined : 27 Oct 2007

Back to top Go down

Re: Official Smolov Jr Bench/Deadlift Thread /w Information &

Post by Richard on Wed Oct 31, 2007 9:03 am

Smolov squat looks really tough. It'll be good if you keep a journal, I'll be interested to see how you get on with it Matt.

Richard

Posts : 263
Joined : 27 Oct 2007
Age : 37
Location : A Wing

Back to top Go down

Re: Official Smolov Jr Bench/Deadlift Thread /w Information &

Post by MJWild on Wed Oct 31, 2007 7:38 pm

Plan to Smile actually i make my own log book so when i upload it to the site instead of copying it all up i plan on just taking a picture of it.

MJWild

Posts : 16
Joined : 27 Oct 2007

Back to top Go down

View previous topic View next topic Back to top


Permissions of this forum:
You cannot reply to topics in this forum