Weightlifting help?

Alexander Krocknov — Sat, 21 Jul 2018 16:03:26 -0400

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

Response by 1LT Private RallyPoint Member made Jul 21 at 2018 4:16 PM

1LT Private RallyPoint Member — Sat, 21 Jul 2018 16:16:44 -0400

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.

Response by SSG Jose M. Hernandezsanchez made Jul 21 at 2018 6:15 PM

SSG Jose M. Hernandezsanchez — Sat, 21 Jul 2018 18:15:10 -0400

Well, first and foremost I don't see a day off/rest day. You need to have a rest day somewhere in your cycle. I know everyone is different as far types of body and how they recover, but this is a lot.
I do a body part per day with a full day off in between...it looks like this.
- Day 1 Chest
- Day 2 Arms (Bis and Tris)
- Day 3 Shoulders
- Day 4 Rest
- Day 5 Back
- Day 6 Legs
- Day 7 Rest
This is not set by days of the week, they fall whenever they fall within each week. But this is how I split my routines. I know you're 19 years old. But eventually our bodies will start wearing out. So I would highly recommend days off somewhere in your cycle. Good luck!

Response by 1LT Private RallyPoint Member made Jul 21 at 2018 7:59 PM

1LT Private RallyPoint Member — Sat, 21 Jul 2018 19:59:17 -0400

Well for starters, more is not necessarily better in the sport of powerlifting. I’m an Elite Level USPA powerlifter in the 242 weight class and even I don’t do the level of frequency and volume you do — your body needs rest. Whether I’m peaking for competition or training volume off-season, I always stick to Monday’s/Friday’s Squat (and other Squat/back accessories), Tuesday/Thursday Bench (and upper body accessories), with Wednesday as my one and only deadlift day (and deadlift accessory). Your accessories should be based on your individual weaknesses, meaning you’re assessing why and and at what point in the movement you’re failing your lifts as you start to creep up to the 1-2 rep max range. More than 75% of my year is devoted toward volume training (4-6 sets, low to moderate weight at around 5-12 reps depending on the movement). I’ll begin to taper off the volume and increase the intensity (meaning how heavy the sets actually are) for no more than 12 weeks leading into competition. You can look at resistance/weight training as a pyramid composed of: volume, intensity, and frequency — but in your own workout plan you can only ever pick two of those things, otherwise you risk injury or overtraining fatigue. My final piece of advice is quote from legendary strength coach Louis Simmons: “You can only squat so much to improve your Squat.” You need to prioritize the muscle groups that are weakest and train them harder. You might be capable of a 50 pound heavier Squat, but are being held back by something as simple and unassuming as lack of core strength, inability to sit back into the Squat, or weak hip flexors. The same applies for your other lifts. Please message me if you have any other questions or need help finding a program that will be better suited to your needs and goals.

Response by LTC Kevin B. made Jul 21 at 2018 11:56 PM

LTC Kevin B. — Sat, 21 Jul 2018 23:56:47 -0400

What exactly is your question?

Response by Sgt Martin V. made Jan 12 at 2019 3:28 PM

Sgt Martin V. — Sat, 12 Jan 2019 15:28:17 -0500

Look up “starting strength” on YouTube. They helped my form tremendously, even for bench. They also have information on programming.

Response by PFC Jonathon Luken made Nov 11 at 2019 12:58 PM

PFC Jonathon Luken — Mon, 11 Nov 2019 12:58:46 -0500

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.