MY TRAINING NEXT 3 WEEKS

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