Increase Power.

28/11/14

Smolov Jr. Bench Week 2, Day 3:

117.5kg x4 (x8)

Cable Overhead V-Bar Extension -

40lbs x12 (x3)

Superset with...

Cable Overhead Rope Extension -

40lbs x12 (x3)


Benching feels incredible right now. I'm setting my sights on 165kg now. May be optimistic but don't care.

Miaou - I just saw your walking video and it made me laugh after reading your description. That strong lay back haha. Very impressive though!
 
29/11/14

Smolov Jr. Bench Week 2, Day 4:

125kg x3 (x10)

Little bit harder hungover but all reps moved fast.
 
1/12/14

Smolov Jr. Bench Week 3, Day 1:

105kg x6 (x6)

Front Squat -

20kg x5
60kg x5
80kg x5
100kg x5 (x3)

Bike -

15 mins: 6.96km

Barbell Shrug -

20kg x5
60kg x5
100kg x5
100kg x10 (x4)

Dumbbell Shrug -

32kg x12 (x3)

BW: 101kg
 
Last edited:
2/11/14

Pullups -

BW x15
BW x12
BW x8

Lat. Pulldown -

80kg x12
80kg x15 (x2)

Reverse Preacher Curl -

25kg x12 (x3)

Stiff Leg Deadlift -

60kg x10 (x3)

Hammer Curl -

14kg x10
16kg x10
18kg x10

Barbell Wrist Curl -

15kg x12
25kg x12 (x3)

Dumbbell Calf Raise -

26kg x15
32kg x15 (x3)

Cable Curl -

30lbs x12 (x3)

Ab Rollout -

BW x10 (x2)

Bike -

15 mins: 6.66km

BW - 102.1kg
 
3/12/14

Smolov Jr. Bench Week 3, Day 2:

112.5kg x5 (x7)

Too easy.

Overhead V-Bar Extension -

45lbs x15 (x3)

Superset with...

Overhead Rope Extension -

40lbs x15 (x3)

Bike -

20 mins: 8.5+km (can't recall)

BW - 101.4kg
 
Last edited:
4/12/14

Front Squat -

20kg x5
60kg x3
80kg x3
100kg x3
110kg x3 (x3)

Leg Press -

120kg x15 (x3)

Leg Extension -

60kg x12
75kg x12
85kg x12 (x3)

Sit Ups -

BW x12 (x2)

Bike -

20 mins 30 secs: 8.49km

BW: 101.1kg
 
5/12/14

Smolov Jr. Bench Week 3, Day 3:

120kg x4 (x8)

X-Trainer -

20 mins

BW - 99.7kg

Tough benching on little food.

Handstands are coming along, today was the best they've been.
 
6/12/14

Smolov Jr. Bench Week 3, Day 4:

127.5kg x3 (x10)

By far the hardest day. Have only been on +-50g carbs all week.

But....carb up today = 250g carbs just consumed there and I feel fucked up!

Forgot to check bodyweight but will try do it later when I pass by the gym.

Not sure when I will test my max next week. I think I'll go in on Tues/wed with some real light benching to keep the groove then attempt it a couple of days later.
 
8/12/14

Pull Ups -

BW x14
BW x12
BW x10

Lat. Pulldown -

80kg x12 (x3)

DB Row -

32kg x15

Barbell Shrug -

60kg x12
100kg x12
110kg x12 (x4)

Barbell Curl -

40kg x5
45kg x5
50kg x6
40kg x10

Bar Hammer Curl -

30kg x12 (x3)

Superset with...

Dumbbell Curl -

12kg x12 (x2)
10kg x12

X-Trainer -

20 mins

BW - 101.7kg
 
9/12/14

Squat -

20kg x10
60kg x5
100kg x5
120kg x3
140kg x3
140kg x5 (x2)

Widened my stance a little. Felt good but different, no belt.

Leg Press -

120kg x15
140kg x15 (x2)

Leg Extension -

70kg x12
60kg x15 (x3)

X-Trainer -

20 mins

BW -100.6kg
 
11/12/14

Smolov Jr. Bench Test Day -

20kg x10
60kg x5
80kg x3
100kg x3
120kg x3
140kg x1
155kg x1 (+5kg PB)
160kg x0
140kg x3 (+2 PB)
150kg x1
140kg x3
140kg x1
100kg x20

Bar Pushdown -

30kg x15
35kg x15 (x2)
40kg x15
45kg x12
45kg x15 (x2)

Machine Chest Press -

100kg x15
102.5kg x15

BW - 100.4kg

So I ended up getting 5kg out of smolov Jr. 160 felt like a tonne. Mental game wasn't there today - I reckon I psyched myself out before I went in. Will take 5kg though! Was pleased that I can comfortably rep 140 now.
I have a video of the 160 fail so will upload it later.

Note for others interested:
Smolov was completed on a diet with heavily limited calories compared to what I'm used to. I also worked off of a 145kg max as opposed to a 150kg one.
 
Last edited:
12/12/14

Squat -

20kg x10
60kg x5
80kg x3
100kg x3
120kg x3
140kg x3
150kg x3

Leg Press -

140kg x15 (x2)

BW - 99.8kg

Felt ridiculously ill so cut everything short.
 
13/12/14

Pull Ups -

BW x17
BW x12 (x2)

Lat. Pulldown -

80kg x12
80kg x15 (x2)

Barbell Shrug -

60kg x10
100kg x10
110kg x15 (x4)

Barbell Curl -

40kg x12 (x3)

Hammer Curl -

14kg x10
16kg x10
18kg x10

Barbell Curl -

25kg x10 (x3)

X-Trainer -

15 mins

BW - 100kg

Wish I could activate my biceps properly :(. Neglected em for too long.
 
14/12/14

Bench -

20kg x10
60kg x5
80kg x3
100kg x3
110kg x3
120kg x6 (x3)

Squat -

20kg x5
60kg x5
100kg x3
120kg x3
140kg x3 (belt)
150kg x3
155kg x3

Cable Overhead Bar Extension -

45lbs x15 (x3)

Rope Pushdown -

20kg x15 (x4)

X-Trainer -

15 mins

Treadmill -

15 mins

BW - 100.5kg
 
That's some nice benching, redb. Congrats for the PR. What are you thinking for future bench programming?
 
miaou said:
That's some nice benching, redb. Congrats for the PR. What are you thinking for future bench programming?
Click to expand...

MilkManUK said:
Great benching in here.
Click to expand...

Thanks lads. Considering a focus on increased reps in the near future, might go straight bbing for first half of 2015. But no specific plan yet - any programming recommendations?
 
I don't even bench, so I'm not the person to ask.

All I know is that when a buddy first hit 140 after smolov and then switched back to 5/3/1 the lower volume/frequency resulting in losing some strength, so I'll be interested to see how you do in the near future.
 
15/12/14

Shrugs -

60x10
100x10
120x12 (x4)

DB Shrug -

32kg x15 (x3)

Barbell Curl -

20kg x12
40kg x5
50kg x5 (x3)
30kg x12 (x3)

DB Curl -

12kg x12 (x3)

Cable Bar Curl -

40lbs x12 (x3)

X-Trainer -

15 mins

Treadmill -

15 mins

BW - 100.5kg

M - 5/3/1 has never interested me, its likely I will stick to benching 3x per week. I'm not expecting to lose much strength.
 
Last edited:
16/12/14

Bench -

20kg x10
60kg x5
80kg x3
100kg x3
110kg x3
120kg x7 (x3)

Machine Chest Press -

102.5kg x15 (x3)

Bar Pushdown -

35kg x15 (x3)

Cable Overhead Bar Extension -

45lbs x15 (x3)

Rope Pushdown -

40lbs x15

Overhead Bar Extension -

25kg x15 (x3)

Bike + Treadmill -

15 mins

BW - 99.5kg

Still have huge DOMS from day 1 of smolov lol. Despite this benching felt strong.
 
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