Smolov Jr (Dec 2017)

[Fraser_9to5]

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 Nov 26, 2017 at 11:55am PST

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.

[Fraser_9to5]

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

Repping 102.5kg for a triple. 10 sets of this to see out Week 2 of Smolov Jr. RPE 8.8 by the end, not sure if I can add 5kg to this next week. #smolovjr #smolovjrbench #strengthtraining #weightlifting #gymday

A post shared by 9to5 Strength (@9to5strength) on Dec 13, 2017 at 3:49am PST

[Fraser_9to5]

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

9th set of squats on my last lower body day of Smolor Jr. Cumulative fatigue has definitely set in and I can't wait to rest and recuperate before testing my 1RM. This was 10 x 3 x 120kg, RPE 8.2. Based on my RPE this week a 10/10 effort would be around 143kg so with rest I hope to go higher. #smolovjrsquat #smolovjr #legday #squatday #strengthtraining

A post shared by 9to5 Strength (@9to5strength) on Dec 19, 2017 at 11:49am PST

[Fraser_9to5]

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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