Quote:
Originally Posted by feel wrath
would doing Smolov Jr for Bench (or what I might do is to do the work over 4 weeks not 3 weeks) and not doing any strict press damage my strict press or could it maintain/add to my press too?
but what about the other body parts? Do i try to fit in a squat/deadlift session? Can I get pull ups, dips, bent over rows in there too?
or do I just tell myself that my pulling and leg strength will be trained adequately with all my rowing or risk being a little unbalanced to achieve my goals?
could I maybe give up the shorter slow row session and do a cross training type session?
I'll be putting it together in the next day or two
any thoughts or suggestions welcome
Please don't do Smolov Jr for bench. It's probably one of the worst programs if you aren't an Olympic athlete on steroids particularly due to the poor fatigue management.
And not doing any strict press will be more damaging than not doing any bench obv if press is what you're after. Press will have much more carryover to your bench than the other way around.
Looks like you're trying to go for a lot of things. I'd say you're definitely going to have to prioritize it some. Based on what you're trying to do though I'd recommend a Sheiko style program but tailor it for pressing.
If it were me, I'd do something like press 3 times a week, 2 bench, 2 squat, 1 dl. Pull ups, dips, rows you can fit in no problem.
Since you want to pack a lot in you're really going to have to work out the training volumes because it will be super easy to overshoot and then wreck yourself like 3 wks into your training block.