Wrapped up week six of the Smolov Jr. 13 week bench program. This week only has 2 days of training and only 1 rep per day. Yeah you read that right, 1 rep. The idea is to have two rest days and then on Friday do your 1RM for 1 rep. Then on Saturday you do that 1RM for 1 rep 1 more time.
If you’ve been following my blog you know that I’ve had shoulder issues after being in a car accident and had shied away from flat and incline bench. So when I started this program back in Dec 2016 my 1RM was only 251 (calculated). Long story short, I CRUSHED my 1 rep max yesterday and today. I came down to a full pause and then fired that weight up and it felt like 135! Tomorrow my buddy Terry is going to come by the house and spot me for a new bench max. Tomorrow night I’ll report the difference 6 weeks makes. Once I have the new number I’ll recalculate my Smolov Jr. and move into the switching phase for weeks 7 an 8. During the switching phase I’ll likely do some speed work around 50-60% of my 1RM and bust out the PUSH Band and see what my performance looks like.
My first track meet is on March 25th so I’m going to start my throwing drills this coming week and start to deconstruct my throws from the finish backwards to the start. Since I’m not throwing highland games this year I don’t think I’ll do any HG specific drills. I picked up some running shoes <gasp> and now I’m finally congestion free so I’ll also be running so I can build up some endurance for OCR this year.
Diet. So you may have noticed I generally talk about diet last in my posts. I hate thinking about it and really just don’t like managing it. That said, I’ve backed off from my Ketogenic approach and added some healthy carbs. I’m only eating around 2500 calories so my weight is just kind of hanging out around 260. I want to get down under 200 (even if just 199) this year so I can move to the light weight class for highland games in 2018. I know I can do it and I think the weight will start to come off again when I add my running and OCR prep.
Have a great rest of your weekend and I’ll touch base after I have completed my new 1RM.