Smolov Jr (Dec 2017) – Fezz's Log

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This topic contains 3 replies, has 1 voice, and was last updated by Fraser Fraser 7 months, 2 weeks ago.

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  • #4214
    Fraser
    Fraser
    Keymaster

    Having completed 60 days of Advanced German Volume Training recently I feel like i’m the strongest i’ve been in the last 2-3 years. I decided to test my 1RM and then run Smolov Jr through to xmas.

    26 November

    Bench Press – 5 x 60kg, 5 x 80kg, 5 x 90kg, 5 x 100kg, 1 x 115kg, 0 x 120kg

    28 November

    Back Squat – 10 x 60kg, 5 x 80kg, 5 x 95kg, 5 x 110kg, 3 x 120kg, 1 x 130kg, 0 x 135kg

    In both cases I feel like I had a good chance of completing the final lift if I hadn’t done the penultimate lift. I also thought my 1RM back squat would be closer to 140kg on a good day.

    Here’s my 115kg Bench Press. I have quite good power so I find lifts either go up quickly or not at all, I don’t grind.

    A post shared by 9to5 Strength (@9to5strength) on

      SMOLOV JR

    30 November (Day 1)

    Back Squat – 6 x 6 x 90kg (3 mins) RPE 6

    1 December (Day 2)

    Back Squat – 7 x 5 x 97.5kg (3 mins) RPE 6.5
    Bench Press – 6 x 6 x 80kg (2.5 mins) RPE 6.5

    2 December (Day 3)

    Bench Press – 7 x 5 x 87.5kg (2.5 mins) RPE 7.5

    3 December (Day 4)

    Back Squat – 8 x 4 x 105kg (3 mins) RPE 6.5

    4 December (Day 5)

    Bench Press – 8 x 4 x 92.5kg (3 mins) RPE 8

    5 December (Day 6)

    Back Squat – 10 x 3 x 110kg (3 mins) RPE 7

    6 December (Day 7)

    Bench Press – 10 x 3 x 97.5kg (3 mins) RPE 8

    As you can see my Rating of Perceived Exertion is higher for the bench than the squat. My options are to increase the weight in week 2 by either 2.5kg or 5kg. I’ll definitely increase the 6 x 6 and 7 x 5 sessions by 5kg and will play it by ear with the later bench sessions.

    Day 6 was the only time I felt DOMS during the warm up, so far this has been a very manageable week.

    #4251
    Fraser
    Fraser
    Keymaster

    7 December (Day 8)

    Back Squat – 6 x 6 x 95kg (3 mins) RPE 6.3

    8 December (Day 9)

    Back Squat – 7 x 5 x 102.5kg (3 mins) RPE 7
    Bench Press – 6 x 6 x 85kg (3 mins) RPE 6.8

    9 December (Day 10)

    Bench Press – 7 x 5 x 92.5kg (3 mins) RPE 7.5

    10 December (Day 11)

    Back Squat – 8 x 4 x 110kg (3 mins) RPE 7.5

    11 December (Day 12)

    Bench Press – 8 x 4 x 97.5kg (3 mins) RPE 7.8

    12 December (Day 13)

    Back Squat – 10 x 3 x 115kg (3 mins) RPE 7.5

    13 December (Day 14)

    Bench Press – 10 x 3 x 102.5kg (3 mins) RPE 8.8

    #4327
    Fraser
    Fraser
    Keymaster

    14 December (Day 15)

    Back Squat – 6 x 6 x 100kg (3 mins) RPE 6.8

    15 December (Day 16)

    Back Squat – 7 x 5 x 107.5kg (3 mins) RPE 7.5
    Bench Press – 6 x 6 x 90kg (3 mins) RPE 7

    16 December (Day 17)

    Bench Press – 7 x 5 x 97.5kg (3 mins) RPE 7.8

    17 December (Day 18)

    Back Squat – 8 x 4 x 115kg (3 mins) RPE 8

    18 December (Day 19)

    Bench Press – 8 x 4 x 102.5kg (3 mins) RPE 9

    19 December (Day 20)

    Back Squat – 10 x 3 x 120kg (3.5 mins) RPE 8.2

    20 December (Day 21)

    Bench Press – 10 x 3 x 105kg (3 mins) RPE 8.8

    #4335
    Fraser
    Fraser
    Keymaster

    24 December (Taper)

    Bench Press – 4 x 85kg, 4 x 4 x 97.5kg
    Back Squat – 4 x 100kg, 4 x 4 x 110kg

    26 December (1RM Testing Day)

    Back Squat – 10 x 60kg, 5 x 80kg, 5 x 100kg, 5 x 110kg
    1 x 130kg
    1 x 135kg
    1 x 140kg
    1 x 145kg
    1 x 150kg (belt)
    1 x 155kg (belt)

    I didn’t try 150kg unbelted as I felt i’d probably injure myself, ditto 160kg belted.

    Bench Press – 8 x 60kg, 8 x 80kg, 4 x 100kg
    1 x 110kg
    1 x 117.5kg
    1 x 122.5kg
    1 x 127.5kg
    0 x 130kg

    130kg may as well have been 300kg, I couldn’t even control the descent as it settled on the safety pins. Quite lucky to have chosen those weights as doing 125kg would probably have taken too much out of me.

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