I finished week 1 of Smolov Jr. approach to bench last week. The first week is referred to as the “in-phase” or as I like to think of it: induction. Basically the first 2 weeks are setting you up for when the real work starts. Most of the work in the first week sat between 50% and 75% 1RM in a reverse pyramid fashion. This allowed me to have some of the cleanest bench form I have ever had. I did every rep with a slight pause at the bottom and concentrated on good clean form.
This week is only 3 days of lifting but it’s all higher wait with mid volume. I have 1 set per day and only 5 reps at about 75-85% 1RM. This is really the calm before the storm. In weeks 3 – 5 I enter a much higher volume phase called the “Base Cyle” utilizing 4 x 9, 5 x 7, 7 x 5 and 10 x 3 at a 10-12 pound increase. Week 6 is 2 days of rest and 2 days of 1 x 1 @ MAX. Later in week 6 I’ll do a new max and recalculate the entire program and enter the switching phase for weeks 7 & 8 basically doing speed work for triples at 50% – 60% 1RM. When I reach week 8 I’ll talk about week 9 – 13.
Diet is a bit spotty this last week so I need to buckle down a bit and clean things up. I found some aminos that are okay for keto that I’m going to add in Jan 2017. Historically I respond very well to BCAAs in general and really don’t like training without them. There are different schools of thought about BCAAs with LOTS of anecdotal evidence as to their efficacy. Personally I have much better recovery and sustainability when supplementing BCAAs. At the end of the day you have to do what works for your body because you know it best.