[quote]bunny7568 wrote:
Hey bud… how’s the groin feelin"?
I been thinkin’ about dropping some excess baggage too… hmmm… What is the “Smolov Junior” program?
I would like to get up to the 405 bench mark as well, that is actually my next goal… that and a 700 d/l.[/quote]
My groin is healing very slowly. It’s still obviously there, and I can still feel it even with a bodyweight Squat, so I’m trying to be smart about it. This is one of the slowest healing injuries I’ve ever had.
I don’t think leaning out and getting stronger is all that good of a plan, but I’ll see where it takes me. When I did the full Smolov I ate a ton and didn’t do much of anything else. That would probably be the best bet with Smolov Jr. as well, but I’m trying to take in more of my calories around my workouts and just eating a lot better, along with the cardio intervals.
[i]The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). It’s less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e.g., it works well for bench). The routine is as follows:
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs[/i]
However, I’m doing the Mon/Wed workouts one week and the Fri/Sat workouts the next. I’m training my chest on Wed’s and Sat’s.
Week 3 workout weights are total increase, not an additional increase, so if you went up 10lbs on week 2, you would go up 5 more on week 3, not 15 more.
The only difference between Smolov and Smolov Jr. is that on Smolov you do
Mon - 4 sets of 9 vs 6 sets of 6 (36 reps each)
Wed - 5 sets of 7 vs 7 sets of 5 (35 reps each)
Fri - 7 sets of 5 vs 8 sets of 4 (35 vs 32 reps)
Sat - 10 sets of 3 and 10 sets of 3 (30 reps each)
The %'s are the same, and the total reps are about the same for each workout, but you don’t have to do sets of 9 on the Jr. 9 reps is hard to keep your arch on Bench, even 7 is tough for me, so you trade less reps for more sets.
