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u4m1r: Smolov Jr. Bench Watch

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      I bet people get pissed off when you do that many sets on bench lol
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      (Original post by commandant)
      I bet people get pissed off when you do that many sets on bench lol
      I try to go at quiet times, and let people jump in with me and let them do their sets. Today 3 different people benched with me while I was still doing my sets lol.
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      (Original post by u4m1r)
      I try to go at quiet times, and let people jump in with me and let them do their sets. Today 3 different people benched with me while I was still doing my sets lol.
      Are they coincidentally doing the same weights as you or do you do a very quick weight swap inbetween your sets?
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      Day 4: 19/12/2010

      Bench

      60kg x 5
      90kg x 3

      115kg x 3
      115kg x 3
      115kg x 3
      115kg x 3
      115kg x 3
      115kg x 3
      115kg x 3
      115kg x 3
      115kg x 3
      115kg x 3

      Hard! 3rd rep of 9th set had a form issue, glutes slightly off the bench. Then took an extra long rest for the 10th set and got it more easily. Bench alone took 1 hour, 10 sets with 5 mins rest between each.

      Rear delt rows, abs
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      (Original post by MHorman)
      Are they coincidentally doing the same weights as you or do you do a very quick weight swap inbetween your sets?
      Let them swap, I take tons of rest between sets anyway. Sometimes I even let them do 2 sets before I do my next one.
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      (Original post by u4m1r)
      I take tons of rest between sets anyway...
      At last, someone who understands
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        http://strongestman.org/?p=123

        you might like to try that at some point too

        martin brown recommended it, and my mate got great results on it. worth a go if you want to get your bench even higher
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        My 10 set squat day sometimes took around 2 hours.... 1 hour is fast!
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        (Original post by redbuthotter)
        My 10 set squat day sometimes took around 2 hours.... 1 hour is fast!
        How much did you move up the weight on the second week? It says 10llbs which is 5kg, but I might just do 2.5kg cos it will be too hard otherwise?
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        Depends how hard the trips and 4's were.... Can you imagine doing +5kg?

        I did mine for front squat and did +10kg.... for bench its hard to say, try 5kg in the first few sessions - the 70% and 75%, see how they are and if they're hard back off to 2.5kg?

        I'm sure you can do 6x6 @ 70% + 5kg whatever weight that is

        (Original post by u4m1r)
        How much did you move up the weight on the second week? It says 10llbs which is 5kg, but I might just do 2.5kg cos it will be too hard otherwise?
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        (Original post by redbuthotter)
        Depends how hard the trips and 4's were.... Can you imagine doing +5kg?

        I did mine for front squat and did +10kg.... for bench its hard to say, try 5kg in the first few sessions - the 70% and 75%, see how they are and if they're hard back off to 2.5kg?

        I'm sure you can do 6x6 @ 70% + 5kg whatever weight that is
        Yeah I think the first two workouts I can do with 5kg increase, but the 4 and especially the 3 would be really hard.

        Also, do you know what to do in case of failure?
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        Nt sure I think most people just move onto the next day rather than repeat the missed day.

        Tbh for bench I would personally do 2.5kg for week 2 and 3, 5kg is designed for squat which is doable.... bench less so.

        Though I really wouldn't know... I only tried it for front squat!
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        Day 5: Tuesday 21/12/2010


        Bench

        60kg x 8

        97.5kg x 6 - http://www.youtube.com/watch?v=bfpOvS0uHQY
        97.5kg x 6
        97.5kg x 6
        97.5kg x 6
        97.5kg x 6
        97.5kg x 6

        Deadlift

        90kg x 5
        130kg x 3
        160kg x 3

        182.5kg x 5
        210kg x 1

        I'm gonna try weekly progression 1x5 on deadlift for a while see how it goes.

        Rows

        70kg x 8
        70kg x 8
        70kg x 8

        Abs
        Chins 8, 4, 4
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        You tried any 1RM in the last couple of days?
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        (Original post by a_t)
        You tried any 1RM in the last couple of days?
        Nah not recently, last I tried was a few weeks ago 235 deadlift which I failed.
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        You're not really supposed to max out when doing anything like Smolov or Sheiko till the end of the cycle anyways. A bit too stressful on the system.
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        Day 6: Wednesday 22/12/2010

        Bench

        70kg x 5

        105kg x 5
        105kg x 5
        105kg x 5
        105kg x 5
        105kg x 5
        105kg x 5
        105kg x 5


        Easier than expected, took long rests between sets. Half of the routine done, now the hell starts!

        Squats


        45kg x 5
        75kg x 5
        110kg x 3
        140kg x 3
        160kg x 1
        170kg x 0 - fail

        Finally started squatting again, must've got my form right now, no pain in lower back, and feel it a lot more in posterior chain. I've been doing a lot of flexibility stretches and stuff.

        Light smith shrugs and some random stuff.
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        Bro, I swear you go UCL. How comes I've never seen you at the Bloomsbury?
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        (Original post by The Question)
        Bro, I swear you go UCL. How comes I've never seen you at the Bloomsbury?
        I live at home, so it's easier for me to just go to the gym near my house. Plus its cheaper too. I've been Bloomsbury a few times though.
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        whats ucl gym like? Can you payg and where is it?

        (Original post by The Question)
        Bro, I swear you go UCL. How comes I've never seen you at the Bloomsbury?
       
       
       
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