EthanHun's Smolv Jr Bench Program Log- Dec 15 2021 - Jan 15 2021

[EthanHun]

Hello there,
30 year old
5'10 225 lbs

Been lifting on and off for 16 years since 2005- My current 1 rep max all time is 395 it was a def 10.5 RPE MAX. My goal is 405 in 2022- (it been a long 4 year grind from 365) I'm pretty close- I also gonna try to hit 420 by 4/20/22 for the meme #Blazed it. Welcome to my log!

Week 1Day 1 week 70% 375.=== 265 6x6
DB rows 3 set 10-12
DB triceps extensions 3 set 12-15
Biceps curls 3 12-15

[EthanHun]

Week 1 Day 2 12-17-21 Smolv Jr Bench Program 4x- week

Day 2= 75% 375= 285 7 sets 5 reps- Last set i did AMRAP got 10.5 failed.
cable rows 3x12
Curls 3x12



If anyone watches would ya mind giving me a form check thanks- I got lots of angles trying to see what wrong but cant see much

[EthanHun]

Week1 Day 3
Day 3 =80% 375 training max= 300 8 sets of 4
Bench Press 300 8sets 4 reps
light curls
light cable rows



Overall ,weight moved slowish today added in a little extra pauses- felt goodish. Tomorrow is 320 for 10 sets of 3- Stay tuned will be a harder one.

[PhDPepper1111]

looking forward to seeing how you do!

[EthanHun]

looking forward to seeing how you do!

Thanks PhdPepper! I'v ran the program before week 3 day 4 is always a killer so i'm hoping using a slightly lower 1rep max will allow me to complete it! I'v also changed my grip to a narrower grip for this run to take off a bit of stress on my shoulder and chest. We shall see if it helps when I go back to the wider grip!

[EthanHun]

Week 1 completed Day 4- Smolv Jr Bench Program 4x/week 70 75 80 80% reps

Training Max 375- 85% 10 sets of 3 reps= 325

Bench Press 325x3 10 sets- I tried to do plenty of paused reps when I could- Not all reps had it but must sets had at least 1 good pause rep-
3 sets of 10 pullsup

[EthanHun]

Week2 Day 1 Smolv Jr Bench Program

Training max 375 = 70% +10lbs == 275- I'm also switching thing up a bit- I plan to hit 85% of my true 1 rep max 395 (335) for 4 reps every day for the next 50 days. It can be in 1 set or 2 sets or 3 sets depending how im feeling-

Bench 335x4 275x6x6 (didnt record 1 set) Last set I went ahead and did my AMRAP set and got 11.5 reps.



Overall, Felt great my bodyweight is slowly creeping up- I look similar leanness so minimal fat gains-- Goals for 2022- 450 lb bench Press- April 20- 420 lb bench-. After I hit these 2 goals I will then be happy and will run a 1 year slow slow cut to finally be a RIPPED nasty beast mode 205 lb animal! Stay tuned 2023 me gonna be a beast.

[EthanHun]

Merry Christmas Eve all

Smolv Jr Bench Week 2 Day 2- 75% +10- 375= 295 7 sets 5 reps- Bonus 335 4 reps EVERY DAY

Today felt great my bodyweight is up a few lbs been eating about 200 grams protein a day- My chest shoulder area is a bit tight so taking my time on warmups 145 x10 145 x10 145 x5 145x5 with different grips then 195x5 235x5 285x3 then 335 x4- Then 7 sets of 295x5 a few sets I added a few bonus reps
After that I hit up curls and db rows and cable rear delts.

[EthanHun]

Not smolv just some rest work
Merry christmas
Little heavy session
365x2 375x2 375x1- 235x24

[EthanHun]

Smolv Jr Bench Program Week 2 Day 3 315 8 sets of 4 + 335 x4

12/27/21

Smolv Jr Bench Program Week 2 Day 3-- 80% of 375 training max + 15#. So We have 315 8 sets of 4.

Bench Press 335 x 4 (daily reps EVERY DAY). 315x4 reps 8 sets- Last set I hit 7. O

Over all feeling good but the extra work accessorys will need to be lowered. Going on News year vacation so there will be a small gap in week 3 progress- I wil be testing 1 rep max gain in late January once I return from the Snowboarding trip. Once I'v completed the smolv Jr bench program and rested I do believe I should be able to peak add + 10 to my 395 for a 405 finnally. We shall See.

After this i'll be running a 50 day Press program. I will be decreasing the bench press volume but increasing the volume on accessories such as CG bench, Larsen Press, OH Press and incline press. I do believe this should leap me forward to my to 420/ by april 20 goal

Stay tuned K TY Bye

[EthanHun]

Smolv Jr Bench Week 2 Day 4

What on the menu today? We have 335 for 3 reps 10 sets Last week 325+10 lbs

Day 3 and day 4 are the hardest days for me- I much better at higher reps vs lower reps higher weights.

Anyways-

Bench press 335x3 8 sets 335x6 (final set) 9 total sets counted last set as 2 for total reps-

[EthanHun]

Smolv Jr Bench FINAL Week 3 Day 1

Today was supposed to be 6x6 at 285 but it felt way to easy so did

335x4 (daily reps do them EVERY DAY)
285x6 290x6 295x6 295x6 295x6 LAST set 295x10

Overall felt good- Havent been properly resting today was supposed to be rest day but i'm trying to knock out 3/4 of these before newyears trip. Then ill hit the last Week 3 day 4 when I get back and light weight till my Trip on the 7th. After that we be starting up a new program and testing 1 rep max.

[EthanHun]

Been awhile since my last post

Smolv Jr Bench week 3 day 2- 305-315 for 7 sets of 5 Bonus 305x9 at the end

Bench Press: 335x4 305x5 315x5 315x5 305x5 305x5 305x5 305x9

[EthanHun]

Smolv Jr Bench Program Week 3 Day3/4 combo- WORKOUT PLAN OVER-
Supposed to be 325x4 8 sets but did half and half of day 3 and 4
Bench 325x4 345x4 345x3 345x3 345x4 345x3 325x5 325x4 325x5 325x5
Total Reps 345x 16 325x 23
Happy New years everyone Will be back in a bit- Going to rest up and see if Smolv Added any to my bench Used 375 as training max. My All time max was 395 (RPE 10.5) on NOV 26 took nearly 10 seconds to lock out. We shall see if 405 is in store of If I can get a 395 clean again. Cya later next week K ty Bye

[EthanHun]

Ran the final number for the program.

Total working reps 428 Reps- Total volume 131835 lbs lifted in 15 days.
Average 308 x 28.5 reps a day.
approx 8789 lb lifted per day.

Warmups
253 reps for 49,005 total volume.

Including warmups and working weight we lifted

Grand total of 180840 lbs and 681 reps avg of 265 lbs 45 reps a day for 15 days.

I will test my 1 rep max next friday-

[EthanHun]

We have offically made it to 405 Bench! LFG