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Hello all, I am an rotc student but take weightlifting very seriously. I am 19 years old 6’3 205lb and was wondering for help with a program I was running. I have been lifting for about 3 years. Current lifts are 72 push-ups in 2 minutes, 13.06 2 mile, 425 atg Squat, and a 275 bench. I don’t deadlift often so don’t have a number.
Program I made is
Monday- Smolov bench, kneeling overhead press, pull ups and delt flys,
Tuesday- Smolov Squat, back extensions
Wednesday- Smolov bench, overhead press, pull ups and delt flys,
Thursday-Smolov Squat, back extensions
Friday-Smolov bench, overhead press, pull ups and delt flys,
Saturday-Smolov bench, Smolov Squat, back extensions
Sunday- Smolov Squat
Never had any problems with recovery and alway get best results training a lot. No knee pain. Also run a lot.. btw Smolov is a bench and squat cycle where you add 5-10 lbs per week
Program I made is
Monday- Smolov bench, kneeling overhead press, pull ups and delt flys,
Tuesday- Smolov Squat, back extensions
Wednesday- Smolov bench, overhead press, pull ups and delt flys,
Thursday-Smolov Squat, back extensions
Friday-Smolov bench, overhead press, pull ups and delt flys,
Saturday-Smolov bench, Smolov Squat, back extensions
Sunday- Smolov Squat
Never had any problems with recovery and alway get best results training a lot. No knee pain. Also run a lot.. btw Smolov is a bench and squat cycle where you add 5-10 lbs per week
Weightlifting
Powerlifting
Physical Training
Posted 6 y ago
Responses: 6
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What's your question? I'd recommend one straight up rest day- maybe a walk or hike, but no lifting. Smolov squat is pretty brutal from what I hear.
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You should add in some super sets and work on your stabilizers. If you have a bosu ball at the gym do your smolov squat then do a super set of bosu squats.
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