So, to date I have completed:
Week 1 - paused all reps - no missed reps
Week 2 - not many pauses - missed 1 rep and skipped one set on the 10 x 3 day
Running it M, W, F, M.
Currently have a slight shoulder injury so I will rest up until Monday and begin week 3 then.
…Trying to decide how to manage the increases for next week. I guess 2.5kg would be sensible.
04-06-13
Smolov Bench
Week 3 - Day 1
Bench Press 70% + 10kg
6 x 6 x 90kg
Dumbbell Row
3 x 10 x 20kg
Tricep Extension
2 x 12 x 20kg
Chins
30
Notes
-Had a pretty shitty weekend with sleep and food, but training was fine today.
-Didn’t find these particularly hard - which really surprised me - but I expect the rest of the week will be hell!
06-06-13
Smolov Bench
Week 3 - Day 2
Bench Press 75% + 10kg
7 x 5 x 97.5kg
Band Face Pull
3 x 12 x purple band
Chins
20 total
Notes
-This whole session was fucking hard work. Every set after the first I felt like I would fail the final rep. Didn’t actually fail any, but there were some grinders!
-Pleased it is over haha.
Awesome work lately Panzer, seems like Smolov is working great for you 
Keep on going, Panzer, you must finish smolov jr by eating smolov’s son!
[quote]florelius wrote:
Awesome work lately Panzer, seems like Smolov is working great for you ;)[/quote]
Thanks dude. It’s actually been kind of cool to focus solely on my bench for a few weeks. Very strange not squatting or deadlifting, but in reality I don’t think a few weeks off will ruin my life.
[quote]DSSG wrote:
Keep on going, Panzer, you must finish smolov jr by eating smolov’s son! [/quote]
I just purchased some bbq sauce.
8-06-13
Smolov Bench
Week 3 - Day 3
Bench Press 80% + 10kg (settled on + 7.5kg)
1 x 3 x 102.5kg
7 x 4 x 100kg
Chins
20 Total
Notes
-Tough going. I felt weak on this day and had to go for a 2.5kg increase from week 2, rather than the intended 5kg. All good!
-Also doing a lot of rehab work for my legs, but not worth noting this.
11-06-13
Smolov Bench
Week 3 - Day 4
Bench Press 85% + 7.5kg
7 x 3 x 105kg (every set a rep PR)
1 x 1 x 105kg
Chins
20 Total
Notes
-Final day, done and dusted.
-Went with the 2.5kg increase from week 2.
-Failed the final set, not too bothered.
-This was horribly hard and I gotta be honest, I didn’t enjoy it. Felt drained and shitty and out of form.
-But hey, it’s over.
------------> Does anybody who has performed Smolov Jr have any advice on getting ready for max testing??? IE, when, what to do in the meantime, etc?
Holy shit I feel like death today haha. I will do no heavy lifting for the rest of this week. Next week, I will run a speed bench day on Monday and Wednesday, then work up to a 1RM Friday. Hopefully this will be enough time to fully recover and prep myself for a PR.
ARRRRRR Panzer, Are you ready for a PR smashing bench session?
19-06-13
Smolov Bench
Test Day
Bench Press
8 x 50kg
5 x 65kg
3 x 80kg
1 x 92.5kg
1 x 105kg
0 x 115kg (fail)
1 x 115kg (PR!!! +2.5kg)
1 x 117.5kg (PR!!! +5kg)
0 x 120kg (fail)
Notes
Well D-day arrived and I slugged back some black coffee and gave it my all.
Was feeling strong through the warm ups and quite confident of a decent PR.
Previous best was 112.5kg.
When I failed 115kg I was fucking stressed out, but I felt like one of my arms had collapsed outwards, so I narrowed my grip and tried again with great success :D.
117.5kg also went up easily, but then I fucked up and loaded 130kg for the next attempt, which sucked the energy from my soul haha.
Failed 120kg twice before calling it a day.
Body weight remained static. Total gain to my bench press: 5kg / 11lbs. Not unhappy at all :).
I feel if I had been able to train “properly” and do leg movements etc, I would have hit the 120 bench. I think I lost some overall body strength during the last 6 weeks without deadlifting or squatting.
I will begin my next routine on Monday, which should be good fun!
Will post some videos later.
Great progress on the bench Panzer, congratulations 
Good job on the progress. Are you going to start pulling/squatting again soon?
Cheers guys!
Re: pulling / squatting.
I’m starting a routine tomorrow which will involve deadlifting, kettlebell swings and romanian deadlifting. No squats yet, but hopefully within a month I will have the all-clear to resume them.
awesome. you beat me by 3 lbs !
[quote]zenontheterrible wrote:
awesome. you beat me by 3 lbs ! [/quote]
Haha excellent. I live to beat internet strangers at stuff! Sadly… bench press is not a regular victory 
[b]I decided to get back into some deadlifting and squatting. Technically I should not be squatting but I figure with a greatly reduced max, lowered frequency and extra attention to the glutes, abs and hams, it should be ok to do a bit of quad work.
So yeah I will only squat once a week, pretty light, and do a lot of hamstring / glute / ab work to try and fix the APT and get my body back in some kind of balance so my fucking knees stop crunching to pieces.
Training maxes:
Squat 150kg (1RM 170kg)
Deadlift 200kg (1RM 230kg)
Bench Press 117.5kg
Overhead Press 70kg (1RM 77.5kg)
If I am feeling good after a cycle or two, I will bump my training maxes back up to near my 1RMs.
[/b]
24-06-13
Bastardised Training for Grouchy Cripples
Cycle 1-Week 1-Day 1
Squat 3/3/3
1 set x 3 reps x 95kg
1 set x 3 reps x 107.5kg
1 set x 3 reps x 122.5kg
Benchpress Paused
1 set x 5 reps x 60kg
1 set x 5 reps x 70kg
1 set x 4 reps x 82.5kg
2 sets x 3 reps x 87.5kg
2 sets x 2 reps x 95kg
2 sets x 3 reps x 87.5kg
1 set x 4 reps x 82.5kg
1 set x 6 reps x 70kg
1 set x 8 reps x 60kg
Weighted Chins Rest Pause (+5kg)
3 RP sets x 10, 6, 4 reps
Barbell Trice Extension Rest Pause
3 RP sets x 17, 10, 8 reps x 25kg
Chins (alternating grips)
30 total
Wendler Ab Circuit
Weighted Situp 10kg x 10 reps
Hanging Leg Raise x 10 reps
Ab Wheel Rollout x 15 reps
Side Bend 20kg x 15 reps
… x 2 rounds
Notes
-Squatting felt fairly weird and horrible after ages not doing any.
-I enjoyed the rest pause sets.
-The ab circuit felt pretty effective.
-DOMS of supremacy today!