Can't squat moar, so let's bench moar.

[yaaar]

Smolov Jr Bench, week 1 day 1. (11 working days left!)

Warmup
20x45
6x95
6x135

Working
6 sets of 5x165

Assistance, band assisted pullups
3 sets of 6 with a neutral grip


We'll see how this goes... Knee got taken out a few days ago, so I can't squat right now. Can't just sit here, so let's try a smolov jr bench cycle! My elbow has a thing starting so this probably isn't the brightest of ideas... We'll see how it goes.

My 1rm is calculated at 240, going to make that 235 for now. (Honestly, that last set felt a little heavy. I might die.)

Here's what the week will look like:

Monday    6 sets of 6x165
Tuesday   7 sets of 5x175
Thursday  8 sets of 4x187.5
Friday   10 sets of 3x200

[Marius_Ursus]

In on new Bench Greatness journal.

Sorry about the knee, but good on you for doing what you can!

[raynerd]

In sweet! Nice start Will! Think you are going to get some big azz numbers in the next few weeks!

[yaaar]

Oh I forgot to add that I did a few band assisted pullup . 3 sets of 6 with a neutral grip. Will edit above when in not mobile.

[shaneinga]

Looks fun Wil. Good luck man.

[mirroroferised]

Awesome. In!!! Hope the knee recovers quickly.

[wishiwasdivin]

In for moar bench.

[yaaar]

In on new Bench Greatness journal.

Sorry about the knee, but good on you for doing what you can!

We'll see about greatness, but it's something. My elbow was feeling some stuff before I began so we'll see how far I get.

In sweet! Nice start Will! Think you are going to get some big azz numbers in the next few weeks!

Sure hope so, wouldn't mind getting well into the 200's on a regular basis. Pretty close to that being the workout weight, hopefully this will put me there.

Looks fun Wil. Good luck man.

Fun is usually not an adjective associated with smolov.

Should be interesting, at least!

Awesome. In!!! Hope the knee recovers quickly.

It's feeling better already. No where near squatting material yet, but I can walk without tears so that's good.

In for moar bench.

Beach moar!


Want to apologize for the next couple weeks coming up. I'm working a lot of hours until I can get these new datacenters out of the door, which means I'm going to be lagging behind on your journals. Getting just a couple of days behind makes catching up a little bit of a process, and I just don't have time right now. I was working until about 10:45pm last night, up again at 4:30am, and I'll probably be continuing like this for the next 2-3 weeks.

A huge part of my job is being available for when **** happens, and right now it's happening. Number 1 goal (outside of all of this stuff) is getting my sessions in, I'll do some drive by's, but please don't hate me if I don't make it to yours. I'll have free time again soon.

[SteveWright1]

Excellent 1st session

4 reasons to visit the home gym each week whilst your knee has time to recover - which I hope is quickly and discomfort free

great attitude as always Will

it will be hard work, but I believe you have got this

[yaaar]

Excellent 1st session

4 reasons to visit the home gym each week whilst your knee has time to recover - which I hope is quickly and discomfort free

great attitude as always Will

it will be hard work, but I believe you have got this

Only 12 sessions, what could go wrong?

Thanks Steve, the knee feels better already. Walking is relatively pain free, but turning and sleeping and straightening it all the way are still somewhat painful. I do think it should be pretty good in a week.

[trickyB]

I like this program, I'll be lurking about.

[mirroroferised]

Good to hear the knee is already feeling better. A couple weeks of good recovery time will do you wonders.

[yaaar]

I like this program, I'll be lurking about.

Have you done it? Wondering what your thoughts/results were?

Figure I can't do much else, so may as well really nail one thing while I'm hobbling about. Make the best of a bad situation.

Good to hear the knee is already feeling better. A couple weeks of good recovery time will do you wonders.

Totally agree, think next week I'll feel better but another week off from squats wouldn't be my worst idea.

[yaaar]

Smolov Jr Bench, week 1 day 2. (10 working days left!)


Warmup
20x empty bar
5x95
5x135

Working
7 sets of 5x175

Assistance, band facepulls
3 sets of 8 with #5 band


Today felt better than yesterday, although my shoulders are feeling it. Probably from the pullups actually. Yesterday the very last rep was all I had, today I finished with a set of 6... because I'm going to crush this.

One great thing about smolov, you have to figure out good form. It's unavoidable. My elbow that's been giving me grief, I found if I tuck in a little more on the decent it relieves pressure there, also puts me in better position to have a smoother and more consistent barpath. I think I've found something good here already, rest of the program will really help me nail it down and call it mine. Bench moar.

The assistance isn't really recommended, but I just want to keep the pulling muscles alive while I do this. Usually I'd be doing 5 sets of 10, so I'm intentionally keeping the pulling down to 3 sets of 8 so it's about half the volume.

[Jtbny]

Good luck Wil. I'm currently 1/2 through the program myself. I've run it before with success but like the squat program be cautious of usage injuries (elbows, shoulders ect)

[mirroroferised]

Can't wait to see what this does for your bench Wil. Good session.

[shaneinga]

Nice work Wil. That is great news about figuring out your elbow placement on your BP. It sounds like this program was just what you needed.

[yaaar]

Good luck Wil. I'm currently 1/2 through the program myself. I've run it before with success but like the squat program be cautious of usage injuries (elbows, shoulders ect)

Well would you look at what the cat drug in?!

Good to hear from you John! How is it we seem to hit smolov's at the same time? How is it going for you? I feel really good right now but I know that the usage issues are going to make an appearance on Friday and make me consider life decisions next week.

Can't wait to see what this does for your bench Wil. Good session.

It's probably going to murder me, you're a sick man to be looking forward to this Dave! LOL

[yaaar]

Nice work Wil. That is great news about figuring out your elbow placement on your BP. It sounds like this program was just what you needed.

It's really useful for these things. In December (I think) I tried the squat version, and failed miserably, but I did really nail my squat during it. The squat numbers maybe didn't go up because of the program, but since my form got better my numbers really went up afterwards.

[Jtbny]

Well would you look at what the cat drug in?!

Good to hear from you John! How is it we seem to hit smolov's at the same time? How is it going for you? I feel really good right now but I know that the usage issues are going to make an appearance on Friday and make me consider life decisions next week.




It's probably going to murder me, you're a sick man to be looking forward to this Dave! LOL

So far so good. I'm limiting most shoulder work. I'm 6 bench days in with 6 more to go and set my 1rm at 315. I'm being conservative on the weekly bumps (5lb on 3/4 days instead of 10lb jumps). Have a flare up as usual on my left elbow so being mindful of that but other than that great Still squatting 2-3 times a week too so there's that...

[yaaar]

So far so good. I'm limiting most shoulder work. I'm 6 bench days in with 6 more to go and set my 1rm at 315. I'm being conservative on the weekly bumps (5lb on 3/4 days instead of 10lb jumps). Have a flare up as usual on my left elbow so being mindful of that but other than that great Still squatting 2-3 times a week too so there's that...

Sounds like you're right on schedule then

[raynerd]

Great job on day 2! Awesome that you are dialing in a form groove already Will! You are going to rock this bud, strong work today!

[MooseTequila]

I'm always one of the last to know... in like a fungus

[yaaar]

Great job on day 2! Awesome that you are dialing in a form groove already Will! You are going to rock this bud, strong work today!

Little sore today, not gonna lie. Not sure if it's from bench or pullups, probably both. Tomorrow is my off day so I'll get some rest. Definitely felt very good today, expect to crush it Thursday and Friday.

I'm always one of the last to know... in like a fungus

Welcome to the abbreviated journal Moose, only 3 weeks while my knee gets right. My luck I'll screw myself up and have to do a smolov jr squat routine while my upper body heals.

[RT1957]

OK...2 days in and still standing .....Pullups get me sore under my rear delts at the top of my lat attachment bench gets me sore across the chest....

[yaaar]

OK...2 days in and still standing .....Pullups get me sore under my rear delts at the top of my lat attachment bench gets me sore across the chest....

Soreness is right on the front of the delts, so I think that means my grip width is a little wide. Off today so I'll figure that out.

Pretty good article about this here: https://www.t-nation.com/training/be...e-magic-number

[Marius_Ursus]

7 sets. Looks like you're off to a good start.

[yaaar]

Smolov Jr Bench, week 1 day 3. (9 working days left!)


Warmup
20x empty bar
4x95
4x135

Working
8 sets of 4x188 (Yes, I pulled out the fractional weights!)

Assistance, band facepulls
Super set 10x in between each bench rep. (Blame Flounder)


Bar was heavy today. You know those days when you go to unrack it, and it doesn't move... not even a little bit? And then when you go to re-rack it, there's no putting it back... you just kind of suggest where it should go and gravity does the rest? Yea, one of those days.

I measured my grip according to that t-nation article and it suggests that my grip was about 2" too wide, so I narrowed it to what it should be. Maybe that's what made the bar heavier. All my reps went well once I got the damn thing unracked. Last set I did one extra, nothing special but let's me know that I've got this.

Everything feels healthy, few areas in the shoulders that need a little more warmup time but nothing to speak of really. So far so goooooood!

[yaaar]

7 sets. Looks like you're off to a good start.

Haven't died yet!


Yet.



Knee feels somewhat better in some ways, fully extending it still is sensitive and for some reason when I sleep it is quite noticeable. Not slowing me down at this point so that's good news.

[RT1957]

Nice BP day good to see band work super sets keep the shoulders in balance......When I sprained my knee I had to sleep in my recliner chair for the first 2 weeks laying in bed put to much pressure on the joint to even hold it in a straight position. The ligaments were jut too weak and it would be really painful lying down no matter what position I tried to lay in. The only way I was comfortable was in my recliner chair because it kept my knee elevated and slightly bent with support behind it