Quote (xKoopa @ Jun 19 2011 05:44pm)
hey raynor, i was thinking of running a smolov jr routine for bench, but not sure how much weight im supposed to do.
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
is what the routine looks like, i get the sets/reps part but not sure how much im supposed to be doing weight wise. ive maxed out at 185 1 rep before so i assume the % is supposed to be out of that?
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x130
Wed - 7x5x140
Fri - 8x4x150
Sat - 10x3x160
Week 2
Mon - 6x6x140
Wed - 7x5x150
Fri - 8x4x160
Sat - 10x3x170
Week 3
Mon - 6x6x150
Wed - 7x5x160
Fri - 8x4x170
Sat - 10x3x180
is that roughly what it would look like with my 1rm? thanks in advance