5/3/1 for Deads & Squats & Smolov Bench?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hey Guys just Finished Writing a own Hybrid-version of Wendlers 5/3/1+Smolow-BenchRoutine, i Think its look decent but ofc i wanna hear your thought?
I tried to Explain it as good as possible but i quess alot of Q will come up.
Dont be sht With you Thoughts :slight_smile:

My Background:
Im a dude from sweden (thats why my English sucks) 21 years old and ive been training for like 4 Years pretty serious last 1,5-2 years. My bodyweight is around 80kg and im 172cm tall. My main goals is to be as strong as possible but still not fat and slow thats why ill do some cardio 2 times/Week.
The main thought on this program is to increase my bench with 10-20kg over a couple of mounth and still keep a slow and steady progression for squats and deadlifts alltrue the year.

My best lifts (all raw):
Bench 1x130kg
Deadlift 1x220kg (Belt)
Squat 1x170kg (No Belt) /1x180kg (Belt)
PushPress 1x110kg
MilitaryPress 1x90kg

Monday-Press #1
BenchPress-6x6@70% (5kg+kg/Week)
PausePress/CloseGrip & PendlayRows 3 set
Dips & Rows 3 set

Tuesday-Pull
Deadlifts-5/3/1+SpeedPulls with Bands 10x2@75%+30-40kg BandTension
FrontSquats & HamCurls 3-5 set (Depends on Daily form)
Abs/Core & Calfs 3 set

Wendnesday-Press #2
BenchPress-8x4@80% (5kg+kg/Week)
Strict-OHP & Chins/Pullups 3 set
Side/FrontLifts & Gunzz 3 set

Thursday-Cardio & RecoveryWork
HIT-Cardio: 10-15 Upphill Sprints (40-60m)
-Finishing With some ExplosiveJumps & Stretching/MobilityWork.

Friday-Press #3
BenchPress-10x2@90% (5kg+kg/Week)
Dumbell/SlowmoPress & T-Bar/D.Rows 3 set
Dips+Rows 3 set

Saturday-Skwaat
Squats-5/3/1+2x10@75%
PauseSquats & GHR:s 3-5 set (Depends on Daily form)
Abs/Core+Calfs 3 set

Sunday-Cardio & RecoveryWork
LIT-Cardio: DistanceRun-3K/5K (Every Other Week)
-Finishing With some ExplosiveJumps & Stretching/MobilityWork.

Random Thoughts:
-Start Every GymWorkout With a 500m Row & 10-15 min MobilityWork.

-Only going BallsOut on the 3x5/3/1+Workout With a RestPause-Method@Last Wendler Set. Singles With 60sec Rest for Maximum Sets Untill Form Breaks.
(Only for Deads & Skwaats)

-Deload every 4:th Week in the gym Accourding to Wendler. (Deads & Skwaats)
Smolow-BenchRoutine Deloading Week 4:
Monday-Rest, Thursday-Rest, Friday-Max Out
(Then Start new Cycle With New PB)

-Always Training by DailyForm, if i feel like shit i’ll reduce the Weight/Sets, if i feel awesome i’ll add Weight/Sets. If i feel Beat-Up im taking a Day off or just skipping the AssistanceWork for the Day.

-FoemRollin & Stretching as often as i can & when i’ll feel i Need it.
(Need to Stay Mobile & Fresh)

2

[quote]El Svajn wrote:
Im 172cm long[/quote]
Damn I’m jealous.

3

Hmm Why? Didnt follow? :slight_smile:

4

[quote]El Svajn wrote:
Hmm Why? Didnt follow? :)[/quote]

Generally, English speakers use “tall” to refer to their heights. “Long” is reserved for a particular part of the anatomy.

5

I’m not. Even at 21 cm it can be too long for some. Hell no would I want to be 172

6

haha ah i see, like i said im from sweden :wink: but really with 172cm why even bother lifting?
Any thought aboout the program ?

7

[quote]El Svajn wrote:
haha ah i see, like i said im from sweden :wink: but really with 172cm why even bother lifting?
Any thought aboout the program ?[/quote]
Have a friend that has done smolov twice for bench while doing 5/3/1 for squat and deadlift, and saw gains both times.

8

ah okay sounds sweet, i think this will be doable, just chill on assitancework & maybe dont go so hard on cardiodays etc.
btw anyone got any good experience with longer progressionplans for the benchpress? searches around some but just funf like 4-6 weekprograms…

9

[quote]El Svajn wrote:
ah okay sounds sweet, i think this will be doable, just chill on assitancework & maybe dont go so hard on cardiodays etc.[/quote]
Yes, my only concern about your program is “too much assistance”.

If I were you, I’d just go through Smolov Junior once, maybe twice in a row (kinda hard, but doable), and then I’ll just do 5/3/1 for bench also.

That’s what I have a friend of mine doing, and it works pretty well:

Mon: 3x5s + Joker + FSL

Thur: 5x5@80% (of Wendler Training Max)

Mon: 3x3s + Joker + FSL

Thur: 5x3@90%

Mon: 5/3/1 + Joker + FSL

Thur: 5x1@TM

Week 4: either deload or increase TM and start again the cycle (depending on recovery).

BTW, we are of same built and have similar total, so take my advice for what it’s worth…

10

Hmm yeah maybe the assistence will get to much on the second or third cycle. But ill come from some bulgaria-style Training so my work-capasity is pretty high. Thanks for your thoughts tho, really appreciate it :slight_smile:

I´ve Completed cycle 1, so if i feel like shit during cycle 2 ill just skip the assitance the hole cycle, just do some light Rows/Chins & RotatorCuff Work. Then maybe go for one more Smolow cycle but with just 5lbs Increase/Week

But i think ill try do it kinda like this:

Monday-Press #1
BenchPress-Smolow: 6x6@70%
Pause/Sloowmotion-Press & PendlayRows 3 set (Will skip this on Cycle 3)
Dips & Rows 3 set

Tuesday-Pull
Deadlifts-5/3/1+JokerSets on 3x3 workout & SpeedPulls 10x2@70% on 3x5 & 3x5/3/1 Workout
FrontSquat & HamCurls 3 set
Abs/Core & Calfs 3 set

Wendnesday-Press #2
BenchPress-Smolow: 8x4@80%
OHP & Chins/Pullups 3 set (Will skip this on Cycle 3)
Side/FrontLifts & Gunzz 3 set

Thursday-Cardio & RecoveryWork
HIT-Cardio: 10-15 Upphill Sprints (40-60m)
-Finishing With some ExplosiveJumps & Stretching/MobilityWork.

Friday-Press #3
BenchPress-Smolow: 10x2@90%
Dumbell-Press/Flyes & T-Bar/D.Rows 3 set (Will skip this on Cycle 3)
Dips & Rows 3 set

Saturday-Skwaat
Squats-5/3/1+JokerSets (Doing 1-3 Jokersets for all my Squat-Workouts exept Dealoads)
PauseSquats & GHR:s 3 set
Abs/Core & Calfs 3 set

Sunday-Cardio & RecoveryWork
LIT-Cardio: DistanceRun-3K or 5K (Every Other Week)
-Finishing With some ExplosiveJumps & Stretching/MobilityWork.