Well I've just come to the end of my russian power cycke which works with bench/squat and dead together and managed to hit new landmark PB's (for me) of 200kg deads and 180kg squat all beltless so I was pleased with the results.
I want to try a new routine and am ting about the smolov jr for bench (as my bench and chest are shit) however I don't want to neglect the deads or squat throughout this but need a structure for incorporating them with a specific set/rep/weight range.
What I was thinking is incorporating the 2 routines in so much as replacing the bench aspect of the russianpower cycle with the smolov and doing the russian power cycle aspect of the deads and squats as before.
Also I can't train 4 days per week. Due to work I train 3 days in an 8 day cycle which is obviously a little more rest than would be the case with the smolov but if I'm incorporating the dead and squat then this might not be such a bad thing. It'll mean the 3 week smolov takes about 4 1/2 weeks instead.
So the smolov would look something like this:
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Mon - 10x3x85%
Wed - 6x6x70%+10-20 lbs
Fri - 7x5x75%+10-20 lbs
Mon - 8x4x80%+10-20 lbs
Wed - 10x3x85%+10-20 lbs
Fri - 6x6x70%+15-25 lbs
Mon - 7x5x75%+15-25 lbs
Wed - 8x4x80%+15-25 lbs
Fri - 10x3x85%+15-25 lbs
but each week would move forward one day if that makes sense.
The russian power cycle is this:
So where the bench currently is I would be doing every session but following the smolov jr routine for it and simply keeping the dead/ squat pattern of this routine.
What do you guys think? Too much, difficult or bad to combine?
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