Page 1 of 1

Bench maxing and Smolov Jr.

Posted: Sat Jan 05, 2013 10:07 pm
by Mini mahouse
Hey. I actually have two questions that I hope you can help me with. The first one is about maxing and the second is about the program Smolov Jr.

Lets begin with maxing. I'm going to try to max my bench next week. I'm going to start with 100Kg wich im pretty sure I'll get. If I do im going to try for 105 and if that goes up as well the goal will be 110Kg. Im pretty sure I wont be able to do any more than that.
So my question is: How would you do it? How should I warm up for this? Been a long time since I maxed and then the weight was a lot lower. Also do you think my weight goals are realistic? My last bench workout I did 80kg x 10, 82,5kg x 8, 85kg x 5(Failed on 6th rep), 87,5Kg x 4.

Next question: In 2 weeks I'm going to try Smolov Jr for my bench. For you who dont know the program here is a link: ... /smolov-jr" onclick=";return false; - Its basically benching 4 times a for 3 weeks. Its written up like this:

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

Week 2
Mon - 6x6x70%++5Kg
Wed - 7x5x75%+5Kg
Fri - 8x4x80%+5kg
Sat - 10x3x85%+5Kg

Week 3
Mon - 6x6x70%+5Kg
Wed - 7x5x75%+5kg
Fri - 8x4x80%+5Kg
Sat - 10x3x85%+5Kg

I've been wondering what to do for other body parts while doing this. I was thinking about squatting heavy 2x a week + Calves and the other 2 days I'd do Pull ups/Chin ups and rows + rear delts. So Basicly:

Mon: Smolov bench + 5x5 squats + Calves
Wed: Smolov bench + Pull ups + T rows + rear delts
Fri: Smolov bench + Squats + Calves
Sat: Smolov bench + chin ups + barbell row + rear delts

Opinion? Do you like it or would you do it otherwise? The idea is to go HEAVY for those 3 weeks and eat like a horse.

Re: Bench maxing and Smolov Jr.

Posted: Sun Jan 06, 2013 5:31 am
by Proper Knob
Here's what i would do if i was maxing up to 100kg.

2 x 8 x bar
2 x 5 x 40kgs
3 x 50kgs
2 x 60kgs
1 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 100kgs
Then make a judgement call on how much you should go up next depending on how easy/difficult 100kgs was, if it shoots up, go to 105kgs. If it's a real grind try 102.5kgs. Your call. On all sets, even with the empty bar, push the bar as fast as possible. Push the empty bar just as forcefully as you would push 100kgs.

The Smolov bench program, as well as the squat one, is a specialist program. That will be your main focus, everything else gets put on the back burner or put into maintenance mode. What you can do will be limited by how much time/energy you have left after all that benching.

Re: Bench maxing and Smolov Jr.

Posted: Sun Jan 06, 2013 7:18 am
by robertscott
bar x a million
40k x 5
50k x 5
60k x 5
70k x 5
80k x 3
90k x 1
100k x 1

good luck with your first ever 2 plates bench. Feel awesome when you do it.

Re: Bench maxing and Smolov Jr.

Posted: Sun Jan 06, 2013 7:27 am
by Jungledoc
What's your current max?

I think you should decide what you actually want to get. If 100 is a max, and that's what you really want, and if it will take a lot out of you to get it, you probably won't get 105 or 110.

If your goal is actually 110, don't do 105. 100 should be your last step. I'd step up pretty much like the Knob.

If you goal is 105, then you steps should be singles at 65, 75, 85, 95, 105.

In maxing, I have usually gotten my goal. I have usually known for a couple of weeks before the max what I'd get. I have almost always tried to add on one more lift 5 pounds higher. I have never gotten it.

Re: Bench maxing and Smolov Jr.

Posted: Sun Jan 06, 2013 8:08 am
by Jungledoc
Also, how long ago was that heavy bench w/o? I've come to believe in a deload prior to a max attempt.

That last workout was pretty high volume. If you want to prepare for a big single, I think it works best to be doing triples, doubles and singles for the last few weeks. High volume has a place in strength training, and you should definitely cycle through times with more volume, but if strength is your goal (as I assume it is, or you wouldn't be maxing) then you need to do a large part of your training doing heavy low-volume lifting.

Smolov looks killer to me. I've looked at it before, but have never done it. If I were to try it, I'd follow it with a deload, then maybe 3 weeks of weeks of doubles and singles, deload again then max.