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  1. #1
    Registered User ugzilla's Avatar
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    My Smolov Jr Results

    Using a calculator I found floating on the internet I entered my 1RM as 80kg and did three weeks.

    This was the three weeks of programming:



    I got all the sets and all the reps on my own without a spot because I varied my rest between 2 to 5 minutes depending on how I felt.

    Yesterday I did the Saturday in Week 3 - 10 sets of 3 reps of 75kg (not 72.5 as in pic).

    Today I went to the gym and bench pressed my previous max, 80kg 3 times without a spot and 85kg twice without a spot as well. I tried for 90kg but was unable to lockout at the top because of the soreness in my triceps.

    I'm going to rest my shoulders, chest and triceps -> No pressing exercises/dips etc, till Wednesday 2nd November and then retest. I'm pretty sure I would be good for 90kg (a +10kg/22lb increase) after my rest.

    All, in all a 10kg increase in my max would have definitely made this 3 weeks worth it.

    People complain about elbow pain from the excessive benching. I found that wearing elbow sleeves helped to keep the joint warm during the workout. I also massaged my forearms after every workout. This prevented any joint pain.

    This also increased my shoulder pressing strength. Today I strict overhead pressed 50kg my previous 1-RM extremely easily and push pressed 60kg (my previous 1-RM) extremely easy as well.

    I am loving the results - definitely worth the three weeks of specialisation in the bench press.
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  2. #2
    Banned Squatsprophet's Avatar
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    Win!
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  3. #3
    always on ISuckAtBenching's Avatar
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    dude... you weigh a buck fifty at 6'0? You need to be squatting, benching, and deadlifting in a linear fashion, and most of all, eat a lot, lot more.

    I guarantee you could milk out more than 20 lbs in a 3 week time period if you start eating like a man, and training like one.
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  4. #4
    Banned Squatsprophet's Avatar
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    Originally Posted by ISuckAtBenching View Post
    dude... you weigh a buck fifty at 6'0? You need to be squatting, benching, and deadlifting in a linear fashion, and most of all, eat a lot, lot more.

    I guarantee you could milk out more than 20 lbs in a 3 week time period if you start eating like a man, and training like one.
    weight...classes.
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  5. #5
    Registered User jdyqf's Avatar
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    Originally Posted by ugzilla View Post
    Using a calculator I found floating on the internet I entered my 1RM as 80kg and did three weeks.

    This was the three weeks of programming:



    I got all the sets and all the reps on my own without a spot because I varied my rest between 2 to 5 minutes depending on how I felt.

    Yesterday I did the Saturday in Week 3 - 10 sets of 3 reps of 75kg (not 72.5 as in pic).

    Today I went to the gym and bench pressed my previous max, 80kg 3 times without a spot and 85kg twice without a spot as well. I tried for 90kg but was unable to lockout at the top because of the soreness in my triceps.

    I'm going to rest my shoulders, chest and triceps -> No pressing exercises/dips etc, till Wednesday 2nd November and then retest. I'm pretty sure I would be good for 90kg (a +10kg/22lb increase) after my rest.

    All, in all a 10kg increase in my max would have definitely made this 3 weeks worth it.

    People complain about elbow pain from the excessive benching. I found that wearing elbow sleeves helped to keep the joint warm during the workout. I also massaged my forearms after every workout. This prevented any joint pain.

    This also increased my shoulder pressing strength. Today I strict overhead pressed 50kg my previous 1-RM extremely easily and push pressed 60kg (my previous 1-RM) extremely easy as well.

    I am loving the results - definitely worth the three weeks of specialisation in the bench press.
    Im not here to complain, but I did pop my sternum and was out for around 2 weeks because of this program and the amount of benching. Now if you can handle it, I would do it. That is whay I tried it after all, just saying it does carry a risk for getting hurt.
    PR's: 365 | 280 | 500 = 1145 lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=161814243&p=1242966893#post1242966893
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  6. #6
    Banned .aeterna's Avatar
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    how does it carry a risk of injury...its just a bit higher in volume

    did you bounce the bar off your "sternum" too often...?
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  7. #7
    Cyclin' dianalol. MegaDave's Avatar
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    You used smolov for an 80Kg bench?
    forum.bodybuilding.com/showthread.php?t=135804641
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  8. #8
    overdosed on confidence JeromeWeinberg's Avatar
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    Originally Posted by MegaDave View Post
    You used smolov for an 80Kg bench?
    This. ya dun goofed OP
    :)
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  9. #9
    PowerliftingToWin.com IzzyT's Avatar
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    Originally Posted by Squatsprophet View Post
    weight...classes.
    You are aware that one can actually improve both their BW:Lift ratio AND Wilk's #'s by competing in the weight class that allows them to carry the most LBM in a semi-lean state, correct?

    I've run the numbers on this forum before: http://forum.bodybuilding.com/showth...hp?t=138309273. For most people, of average height and build, they have absolutely no business competing below 181/198 and the numbers reflect this. The Top 50 raw American totals all improve, as a function of body weight to lifts ratio, as you go on up to the 181 weight class. OP is 6'0" so it is likely he would most benefit from competing at 198 or even 220.

    Discouraging him from gaining weight is only hurting him in every possible respect when it comes to any powerlifting related goal. At 150lbs and 6' of height, OP could literally eat his way to 20-30lbs more on his bench in a matter of a month or two.
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  10. #10
    overdosed on confidence JeromeWeinberg's Avatar
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    Originally Posted by IzzyT View Post
    You are aware that one can actually improve both their BW:Lift ratio AND Wilk's #'s by competing in the weight class that allows them to carry the most LBM in a semi-lean state, correct?

    I've run the numbers on this forum before: http://forum.bodybuilding.com/showth...hp?t=138309273. For most people, of average height and build, they have absolutely no business competing below 181/198 and the numbers reflect this. The Top 50 raw American totals all improve, as a function of body weight to lifts ratio, as you go on up to the 181 weight class. OP is 6'0" so it is likely he would most benefit from competing at 198 or even 220.

    Discouraging him from gaining weight is only hurting him in every possible respect when it comes to any powerlifting related goal. At 150lbs and 6' of height, OP could literally eat his way to 20-30lbs more on his bench in a matter of a month or two.
    I don't seem to understand your thread tbqh. I'm 5'6" and intend to compete at 165, but your thread is basically saying anything under 181 is unacceptable?
    :)
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  11. #11
    PowerliftingToWin.com IzzyT's Avatar
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    Originally Posted by JeromeWeinberg View Post
    I don't seem to understand your thread tbqh. I'm 5'6" and intend to compete at 165, but your thread is basically saying anything under 181 is unacceptable?
    No. I would never claim anything that black and white (without later realizing how dumb it was). Try reading the whole thread. 5'6" is fairly short (I know that feel bro), so initially, depending on your bone structure, it could make a lot of sense to compete at 165. As you reach your genetic potential, you'll likely find yourself moving up to 181 at the very minimum.
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  12. #12
    always on ISuckAtBenching's Avatar
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    Hey Izzy, thanks for taking the time to make that post. Saved me a good 5 minutes or more.

    Originally Posted by Squatsprophet View Post
    weight...classes.
    6'0 at 160 is ridiculous. If he lifts in the 165 class he's gonna be competing against dudes who are like 5'4" and jacked to sh-t, and have numbers well beyond his. If you want to be competitive it only makes sense to lift in a class that's going to allow you to be the most competitive. Being weak and scrawny will not help, no matter how low of a weight class you're competing in.



    Also, smolov jr is a freaking peaking program (whoa, that rhymed), why would you run a peaking cycle when your bench is 165?
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  13. #13
    NorseManPowerlifter BigJon55's Avatar
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    The point is, powerlifters require a lot of muscle mass to move the weights they do and with a build similar to a blade of grass you can't hope to total very much. If I were you I would use GOMAD and squat 3 days a week.
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  14. #14
    Registered User kinggorilla's Avatar
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    honestly at your weight and experience level this program was a wasted endeavor.
    at 6 foot and 149 lbs i imagine a very thin man that could'nt possibly have very much muscle mass.
    as others have said u r in a great position to eat a hell of alot more and use a linear program.
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  15. #15
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    I did the above because I am working around a knee injury. My brother kicked me hard on one of my legs and don't want to do any heavy squats till I know my right knee is fully recovered.

    The 150lbs stat of my weight is from a few months ago. I am 165lbs now having bulked up.

    I did the programme with a max of 80kg because I thought there was no harm in trying. I want to hit 100kg x 1 by the end of the year at a bodyweight of 175/180.
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  16. #16
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    Originally Posted by IzzyT View Post
    You are aware that one can actually improve both their BW:Lift ratio AND Wilk's #'s by competing in the weight class that allows them to carry the most LBM in a semi-lean state, correct?

    I've run the numbers on this forum before: http://forum.bodybuilding.com/showth...hp?t=138309273. For most people, of average height and build, they have absolutely no business competing below 181/198 and the numbers reflect this. The Top 50 raw American totals all improve, as a function of body weight to lifts ratio, as you go on up to the 181 weight class. OP is 6'0" so it is likely he would most benefit from competing at 198 or even 220.

    Discouraging him from gaining weight is only hurting him in every possible respect when it comes to any powerlifting related goal. At 150lbs and 6' of height, OP could literally eat his way to 20-30lbs more on his bench in a matter of a month or two.
    Good argument. on recharge though.
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  17. #17
    Is a Turtle Torrtrefireto's Avatar
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    Originally Posted by ugzilla View Post
    I did the above because I am working around a knee injury. My brother kicked me hard on one of my legs and don't want to do any heavy squats till I know my right knee is fully recovered.

    The 150lbs stat of my weight is from a few months ago. I am 165lbs now having bulked up.

    I did the programme with a max of 80kg because I thought there was no harm in trying. I want to hit 100kg x 1 by the end of the year at a bodyweight of 175/180.
    Could easily do that with starting strength type stuff. Most people should wait till at minimum 315 bench to do smolov jr
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  18. #18
    Boner Patrol JohnnyRingo350's Avatar
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    Originally Posted by Torrtrefireto View Post
    Could easily do that with starting strength type stuff. Most people should wait till at minimum 315 bench to do smolov jr
    I agree with this. I wanted to run the smolov jr myself just because im going to my first meet in dec., and i decided against it (I believe 275-350 is where someone needs to run it, depending on size of the person) and my bench is 225-230. OP, our stat are very similar. I am a nut hair under 6 feet and 172 as of friday. You can getstupid gains at this level by running starting strength or 5,3,1 or something similar. Hell I went from 140 to 210 on bench in the first 5 months doing something similar to SS.
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    Originally Posted by IzzyT View Post
    You are aware that one can actually improve both their BW:Lift ratio AND Wilk's #'s by competing in the weight class that allows them to carry the most LBM in a semi-lean state, correct?

    I've run the numbers on this forum before: http://forum.bodybuilding.com/showth...hp?t=138309273. For most people, of average height and build, they have absolutely no business competing below 181/198 and the numbers reflect this. The Top 50 raw American totals all improve, as a function of body weight to lifts ratio, as you go on up to the 181 weight class. OP is 6'0" so it is likely he would most benefit from competing at 198 or even 220.

    Discouraging him from gaining weight is only hurting him in every possible respect when it comes to any powerlifting related goal. At 150lbs and 6' of height, OP could literally eat his way to 20-30lbs more on his bench in a matter of a month or two.
    agree, there is actually some merit in this analysis

    the current top lifters in the lightweight divisions (123, 132, 148, 165)...are all shorter (joe morrow, schwab, kutcher, etc)

    for someone who is my height (5'8) it only makes sense that the best class for leverages will be in the 181/198/or even 220 class. if we're talking 6'0 like the OP...242 or even SHW would be the ideal classes.

    i may be wrong on these claims, but from what ive observed, thats how ive seen things.

    and thats why im eating sandwiches
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  20. #20
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    ^yep, well, at least it makes sense to me as well. I understand keeping body fat in check, that's something we all should do for health reasons if nothing else, but it is pretty clear, PEDs aside, that most of the top guys that weigh less than 200lbs are all 5'8" or shorter.
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    i felt silly using smolov for a 115kg 1rm, but this is just stupid
    Last edited by entropy1; 10-31-2011 at 12:28 AM.
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    good work, repped
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    good gains, repped OP
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    anybody knows if it makes sense to run multiple smolov circles in a row?
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    I would say no. I was pretty smoked when I ran Smolov Jr for back ot back schedules and my other lifts suffered.

    As stated above, a plan with less volume would probably be a better option for OP.
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    ok thx for the help
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