New Training Cycle for the next 3 weeks
SMOLOV SQUAT and BENCHCYCLE
I have decided to incorporate the Smolov Squat cycle into my training for the next 3 weeks to change things up a bit. I think dropping my assistance work and increasing my volume in my primary movements could wreak some drastic adaptations. I have dropped the deadlift for the next 3 weeks as it seems to be unaffected whether or not I train it frequently.
I will be Benching using the Smolov template as well.
Here is what my next few weeks will look like. ( I am going off of a 678 1 RM SQ and a 452 1RM BP)
WEEK 1:
MONDAY: SQUAT – 475 x 9 reps x 4 sets
BENCH PRESS – 315 x 9 reps x 4 sets
WIDE GRP PULLUPS STRICT – 25 reps x 4 sets
WED: SQUAT – 510 x 7 reps x 5 sets
BENCH PRESS – 340 x 7 reps x 5 sets
WIDE GRP PULLUPS STRICT – 25 reps x 4 sets
FRIDAY: SQUAT – 540 x 5 reps x 7 sets
BENCH PRESS – 360 x 5 reps x 7 sets
WIDE GRP PULLUPS STRICT – 25 reps x 2 sets
SAT: SQUAT – 575 x 3 reps x 10 sets
BENCH PRESS – 385 x 3 reps x 10 sets
WIDE GRP PULLUPS STRICT – 25 reps x 2 sets
WEEK 2:
MONDAY: SQUAT – 495 x 9 reps x 4 sets
BENCH PRESS – 325 x 9 reps x 4 sets
WIDE GRP PULLUPS STRICT – 25 reps x 4 sets
WED: SQUAT – 530 x 7 reps x 5 sets
BENCH PRESS – 350 x 7 reps x 5 sets
WIDE GRP PULLUPS STRICT – 25 reps x 4 sets
FRIDAY: SQUAT – 560 x 5 reps x 7 sets
BENCH PRESS – 370 x 5 reps x 7 sets
WIDE GRP PULLUPS STRICT – 25 reps x 2 sets
SAT: SQUAT – 595 x 3 reps x 10 sets
BENCH PRESS – 395 x 3 reps x 10 sets
WIDE GRP PULLUPS STRICT – 25 reps x 2 sets
WEEK 3:
MONDAY: SQUAT – 505 x 9 reps x 4 sets
BENCH PRESS – 330 x 9 reps x 4 sets
WIDE GRP PULLUPS STRICT – 25 reps x 4 sets
WED: SQUAT – 540 x 7 reps x 5 sets
BENCH PRESS – 355 x 7 reps x 5 sets
WIDE GRP PULLUPS STRICT – 25 reps x 4 sets
FRIDAY: SQUAT – 570 x 5 reps x 7 sets
BENCH PRESS – 375 x 5 reps x 7 sets
WIDE GRP PULLUPS STRICT – 25 reps x 2 sets
SAT: SQUAT – 605 x 3 reps x 10 sets
BENCH PRESS – 400 x 3 reps x 10 sets
WIDE GRP PULLUPS STRICT – 25 reps x 2 sets
