Smolov Jr - for squat and Bench

maxesWK1 WK2 WK3 155 enter week 1 as your current 1RM, week 2 you increase it by 165 approx 5k for bench or 5-10k for squat. For the third week tack 170 another increase, depending on feel.

Sets week 1 Mon Wed Fri Sat Mon Wed Fri Sat Mon Wed Fri Sat Mon wed Sat 6 7 8 10 6 7 8 10 6 7 8 10 3 3

Reps 6 5 4 3 6 5 4 3 6 5 4 3 3 1

Weight 110 Recommended Assistance for Smolov Jr 'Bench' 120 125 * If running the template at 4/wk as written, include some vertical rowing movements on Monday, squats on 135 Wednesday, horizontal rowing on Friday and maybe light DL work on the Saturday. 120 * Do no assist work for triceps or delts - they dont need any. Core work is ok though. 125 135 * Active recovery is a must - use db flyes at 10-12% of max for 5 sets of ten reps to accomodate muscle 145 recovery after bench. Foam rolling, stretching, shoulder mobility work will help alot. 120 * This volume on benching can be hard on the elbows. It is highly recommended that you utilise hi-rep 130 pressdowns (preferably bands) as active recovery, from the start. 140 145 120 * Note - spreadsheet will round to the nearest 2.5 (kilos) pounds can still be used obviously.. 120

week 2

week 3

week4

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