MESO-Rx
Anabolic Steroids
Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
Yup my thought too, hit a 10lb bench PR this week already and can push my drol run out an extra week and get 4 weeks of smolov at 100mg drol and see what I get out of that.
May get me pretty close to 300lbs on the bench
YEAH brother.
Hit some heavy volume on bench and some OHP, you'll be golden.
I feel like if you sharpen those up, you'll have q crazy bench in no time
Do it, just take like 5% off your training max and don't do the third and fourth day back to back. Do the first and second or fourth and first back to back.
Btcowboy
Member
So I have it set up like this
Sunday 6x6
Tuesday 7x5
Thursday 8x4
Saturday 10x3
So 1st and 4th back to back.
I built it based of my 255x1 this week and kept the TMs at 70,75,80 and 85. You have run before so if you think I should drop the maxes I definitely will
I based mine off 390lbs last time when my PR at the time was 407lbs.
I'd say base it off 245lbs.
Add 10lbs to everything going into week 2 and 15lbs going into week 3. Round up or down on the 2.5lb increments based on how you feel that day. Deload week 4, then test. Should very easily add 30+ pounds.
Btcowboy
Member
Thank you will do exactly that.
I found using a slingshot on the last set of the 10x3 day with a little added weight just to get accustomed to handling it to help if you have access to one.
Btcowboy
Member
I got the yellow one
Btcowboy
Member
@Perrin Aybara what do you recommend on top of bench for accessory work. I was thinking on only 2 of the days the middle 2, back and shoulder and back and bicep
Very last set of the 10x3 add like 25lbs or so.
I wouldn't do any additional upper body work beyond just benching. It'll hurt more than help, save your recovery for bench gains. Generally when peaking you'll drop all accessories a month out anyway.
Worf
Member
I know you asked Perrin but I’ll throw my .02$. Grip variants. CG, WIDE GRIP, even JM Press. Look into bench blokz too. Smolov does look like it has a ton of volume so probably can’t do all of it
Btcowboy
Member
@Perrin Aybara will follow your suggestiond to a tee... no accessories and add 25lbs slingshot at end.
@Worf here are my bench accessory tools
1,2 or 3 blocks and slingshot
He's talking about for Smolov Jr though. The idea is getting good at flat bench by doing a lot of flat bench. Gotta keep it simple.
I mean, it makes sense
Throw enough shit at a wall and some will eventually stick.
Exhaust bench until the point your weak spots have no choice but to step up and grow.
Never thought of it that way, really cool in its simplicity and effectiveness.
Thoughts on something like this for squats?
Worf
Member
Yea absolutely, he’s in a great position for it. No need to get crazy with variants until he stalls with volume. Keep that ace up his sleeve until it’s really needed.
Smolov was originally for squat. I think it's always best to keep it simple as long as you can.
My knees didn't like Smolov for squats
It's still working for me on bench in the mid 400's. Deadlift is a different story, had to get more complex on it as I got stronger. Squat still haven't figured out yet.
Damn
Now I'm excited.
@Btcowboy is going to explode on bench
And I want to plan a smolov run for the future.
My squat is poverty,
There is no excuse for my squat to be so close to my bench press.
I'm thinking in 2 or 3 months, I'll run it on my Nandrolone cycle, will want a few months off from my 6 week tren run for sure.
Mine was getting pretty close there for awhile, I know the bench catching up with squat feels.
Worf
Member
What does your squats routine look like now?
I can’t squat more than twice a week. Even that beats my knees up. If that’s the case for you too @Silentlemon1011 try WUP ( weekly undulating periodization) Yes I made that up. Mix it up with different bar positions (Front, hi bar, low bar), tempo, rep schemes, and vary the weight, add wraps, squat to a box etc. If you have access to different bars, use them. SSB broke a plateau for me. SSB,Buffalo bar, Squat bar, camber Squat bar etc. This method worked well for me only squatting once a week at times. Last year in June I squatted 405x2 High bar as a big PR. This June I hit 505x2 low bar. Put 100 lbs on my squat in a year
