So, here I am, trying to figure out the best way to do my very first Smolov Jr for Bench Press. Hoping, of course, to get my bench press better, as it hasn't really improved during last six months (which is not the case with squat and deadlift which are steadily progressing).
I'd really appreciate if someone could critique a bit my take on this routine. I'm a bit lost with what kind of assistance work, if any, I should be doing during three weeks of Smolov. My guess is that some read deltoid and rotator cuff stuff can't hurt, though it would be great if someone who has gone through Smolov Jr could give any insight in this.
My take on Smolov Jr looks like this (all weights in kg which you can convert, roughly, to lbs, by multiplying values with 2, though I don't think the exact weights are the issue here), I'm going conservative on squat the moment due to an ankle injury:
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Week 1 Week 2 Week 3
Sun Bench 6 x 6 x 62.5 6 x 6 x 67.5 6 x 6 x 72.5
Cable rev. fly 6 x 6 x 20 6 x 6 x 25 6 x 6 x 30
Tue Bench 7 x 5 x 67.5 7 x 5 x 72.5 7 x 5 x 77.5
Cable rev. fly 7 x 5 x 20 7 x 5 x 25 7 x 5 x 30
Squat 5 x 42.5 5 x 42.5 5 x 42.5
5 x 52.5 5 x 52.5 5 x 52.5
3 x 62.5 3 x 62.5 3 x 62.5
5 x 67.5 5 x 72.5 5 x 80
5 x 80 3 x 85 3 x 90
5 x 90 3 x 95 1 x 100
Rotator cuff work with resistance band
Thu Bench 8 x 4 x 72.5 8 x 4 x 77.5 8 x 4 x 82.5
Cable rev. fly 8 x 4 x 20 8 x 4 x 25 8 x 4 x 30
Fri Bench 10 x 3 x 77.5 10 x 3 x 82.5 10 x 3 x 87.5
Cable rev. fly 10 x 3 x 20 10 x 3 x 25 10 x 3 x 30
Deadlift 5 x 60 5 x 60 5 x 60
5 x 77.5 5 x 77.5 5 x 77.5
3 x 92.5 3 x 92.5 3 x 92.5
5 x 100 5 x 107.5 5 x 115
5 x 115 3 x 122.5 3 x 130
5 x 130 3 x 137.5 1 x 145
Rotator cuff work with resistance band
Some specific questions for those of you who are more experienced:
What kind of an assistance exercises I should be looking at for read deltoids? The rear deltoid exercise of my choice is now reverse cable fly, as I've done bent over rows for quite some time and think a three week hiatus from any rowing might be a good idea at this point. Done very little of reverse cable flys, so weight is just a guess (it might as well be 15 kg or 35 kg as far as I know, I've been doing bent over rows with 75 kg).
Should I do something more than just light resistance band exercises for rotator cuffs?
Should I be doing some totally different assistance exercises? Something like cable pulldowns for my latissimus dorsi maybe?
I'm used on doing 10 - 20 reps on assistance work and decided to give a go to a different approach ie. keep my assistance reps on the same range as my main exercise (which for next three weeks will be bench press only). Now is this scientifically proven to be a bad idea and great way to major pain and failure? It seems that pretty much everywhere it's recommended that assistance exercises should be performed with less sets and more reps -mentality.