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  • Smolov JR Aldo 2024

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    ALDO MAURICIO OJEDA MARTINEZ
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    This document outlines a 4-week bench press training program for Smolov Jr Aldo in 2024. The program consists of 4 weeks, with each week increasing in weight and decreasing in reps. The first week involves 6-10 reps at 70-85% of Aldo's 1RM. The second week increases the weight by 5-10 lbs. The third week further increases weight by 10-20 lbs. The fourth week is a trial to establish a new 1RM, with estimates between 326-338 lbs.

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    Smolov junior example

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    SMOLOV JR ALDO 2024 (1)

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    This document outlines a 4-week bench press training program for Smolov Jr Aldo in 2024. The program consists of 4 weeks, with each week increasing in weight and decreasing in reps. The first week involves 6-10 reps at 70-85% of Aldo's 1RM. The second week increases the weight by 5-10 lbs. The third week further increases weight by 10-20 lbs. The fourth week is a trial to establish a new 1RM, with estimates between 326-338 lbs.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    6 views3 pages

    Smolov JR Aldo 2024

    Uploaded by

    ALDO MAURICIO OJEDA MARTINEZ
    This document outlines a 4-week bench press training program for Smolov Jr Aldo in 2024. The program consists of 4 weeks, with each week increasing in weight and decreasing in reps. The first week involves 6-10 reps at 70-85% of Aldo's 1RM. The second week increases the weight by 5-10 lbs. The third week further increases weight by 10-20 lbs. The fourth week is a trial to establish a new 1RM, with estimates between 326-338 lbs.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 3

    SMOLOV JR ALDO 2024

    1RM BASE 315 LBS (100%) BENCH PRESS


    WEEK 1

    WARM UP
    DAY 1 20x45 (BAR) 6X6 220 LBS 70%
    10x135
    6x180

    WARM UP
    DAY 2 20x45 (BAR) 7X5 236,25 LBS 75%
    10x135
    6x180

    WARM UP
    DAY 3 20x45 (BAR) 8X4 252 LBS 80%
    10x135
    6x180

    WARM UP
    DAY 4 20x45 (BAR) 10X3 267,75 85%
    10x135
    6x180
    WEEK 2

    WARM UP
    DAY 1 20x45 (BAR) 6X6 225 / 230 LBS (70% +5-10
    10x135 pounds)
    6x180

    WARM UP
    DAY 2 20x45 (BAR) 7X5 241,25 / 246,25 LBS (75% % +5-10
    10x135 pounds)
    6x180

    WARM UP
    DAY 3 20x45 (BAR) 8X4 257 / 262 LBS (80% % +5-10
    10x135 pounds)
    6x180

    WARM UP
    DAY 4 20x45 (BAR) 10X3 272,75 / 277,75 (85% % +5-10
    10x135 pounds)
    6x180
    WEEK 3

    DAY 1 WARM UP 6X6 230 / 240 LBS (70% +10-20


    20x45 (BAR)
    MONDAY pounds)
    10x135
    6x180

    DAY 2 WARM UP 5X7 246,25 / 256,75 LBS (75% +10-20


    20x45 (BAR)
    WENDNESDAY pounds)
    10x135
    6x180

    DAY 3 WARM UP 7X5 262 / 272 LBS (80% +10-20


    20x45 (BAR)
    FRIDAY pounds)
    10x135
    6x180

    DAY 4 WARM UP 10X3 277,75 / 287,75 LBS (85% +10-


    20x45 (BAR)
    SATURDAY 20 pounds)
    10x135
    6x180

    WEEK 4 (TRIAL WEEK (NEW 1RM))


    IF YOU GO WITH THE
    LIGHTEST OPTIONS OF FIRST
    OPTION 326 LBS
    WEIGHT INCREASING
    IF YOU GO WITH THE
    HEAVIEST OPTIONS OF SECOND
    OPTION 338 LBS
    WEIGHT INCREASING

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