Quote:
Originally Posted by HalfSlant
So when does the next smolov cycle start? Are you going to try the intense phase next time?
When my squat is at a reasonable level I'll do another one. Hopefully I can get my 5rm to 345-355 with linear progression. I want to learn a bit more about block periodization before then though, since in it's entirety Smolov is essentially a block periodization program. I'm also wondering what it would be like doing SmolovJr for squats, but running it as long as possible with a deload week thrown in every 5-6 weeks.
Quote:
Originally Posted by zinna
So far I have done 7 of 12 days of my bench smolov jr. I think 8x4 have been the worst by far so far which seem strange since 10x3 should be alot worse since its the heaviest and lifted with no rest day. shoulders are feeling like total crap both today and last friday, way worse than any other day. thoughts?
Define "crap." Sore and tired is probably not a big deal. Just take an extra rest day or two. If it feels like you're building towards an injury though then you might want to stop. It sounds like you may have started too heavy. Form is more important than intensity. If you find your arms becoming untucked and the bar drifting horizontally upwards towards your face on the more difficult reps then it sounds like too much weight.
Quote:
Originally Posted by cha59
Heavy volume bench programs can be hard on the shoulders and are not a good idea for most people imo.
I think it's all about finding a volume/intensity that you can handle. Personally I don't have a problem with a lot of volume, but even a few reps over 90% of my max can take a week to recover from.
Quote:
Originally Posted by busto_in_hawaii
I agree with cha. Very important to do more shoulder prehab stuff and soft tissue work.
Also, I did smolov jr for press and didn't follow it exactly. Gave myself an extra rest day if I felt I needed it and even skipped rest days. I'm doing smolov jr right now for bench and it's been harder than I thought it'd be.
I can't fathom doing it for press. I'm not sure I could finish the first week.