I believe my main lifts are very unbalanced, and I was hoping someone could suggest a workout plan (I’ve heard good things about Smolov, etc.) to help me bring up what you perceive to be my biggest weakness (although I know everything needs work). In my opinion, it is likely my squat. I currently weigh 154 ish lbs.
Current Training Maxes:
Bench: 232 lbs x 3 reps
Squat: 232 lbs x 2 reps
Deadlift: 309 lbs x 1 rep
Overhead Press: 135 lbs x 3
Weighted Pullups: BW + 72 lbs x 3 reps
Weighted Dips: BW + 120 lbs x 4 reps
Any advice or suggestions would be greatly appreciated!
Current workout is 3x per week with RPT for 3 compound lifts, typically 3-5 sets per movement after warming up (currently cutting; will start bulking in about 6 weeks, which is when I will start a new lifting plan).
Stop benching twice a week. Your bench is already pretty good for your size.
Squat twice a week, once heavy for lots of sets, and once for speed and technique practice. Deadlift will probably move up with your squat for a while yet.
yeah squat at LEAST twice a week. maybe thrice. you can go heavy monday and then squat for reps as assistance on deadlift day. You can add an extra squat day (sat) and just work up to a heavy single for the day (90% or more if you’re feeling it). Smolov will DEFINITELY explode your squat, if you’re willing to take the plunge. But if you just add squats on another day or two, I think you will definitely make progress without really changing the rest of your program much
When i squatted 3 times per week, my squat went from 231x5 to 253x5 in 5 weeks. It would probably work better if doing it lighter on day 2, like Mark Rippetoe?s The Advanced Novice Program.
If you’re only going to lift three times a week, I’d set it up something like this:
1 - Squat (heavier), deadlift variation (RDL, deficit pulls, GMs, etc, for higher reps), leg assistance movements
2 - Bench, incline DBs (higher reps), upper back
3 - Deadlift (heavier), squat variation (box squats, different stance, etc), shrugs, OHP (on either day 1 or 3, whichever has the most separation from bench day)
When I say higher reps, I mean 5-8, with much of the main movement work in the 2-5 range. Setting up a program is so much more balanced going four days a week. If you have schedule flexibility, going four times every eight days is just about perfect, alternating upper and lower.