Smolov Jr. Bench Press, Squats, Curls, Abs

Tonight marked the first day of my three week Smolov Jr. bench press program. I used 252 as my max weight for the calculator, even though my true max is 258. I chose 252 because I am pretty confident that I could bench that weight even on an off night. My level of confidence is not that high with 258. Smolov Jr. requires bench pressing 4 times per week in the following pattern: bench day, off day, bench day, off day, bench day, bench day, off day. After three weeks of this pattern, the lifter tests his or her one rep max. The theory is that the one rep max should increase pretty significantly. We shall see.

I will not being doing any shoulder press work during the Smolov Jr. program because my shoulders are going to be worked a good amount, bench pressing 4 days per week.

Smolov Jr. Bench Press, Week 1, Day 1

177/6,6,6,6,6,6

Squat

133/10, 223/8, 273/3,3,3,3

Hamstring Machine

135/10,10

EZ Bar Curls

80/15, 10

Abs

Hanging Knee Raises: 20,20,15
Roman Chair Side Bends: 20 lb. DB/12,12,12