Disclaimer: I am not a personal trainer nor do I hold any qualifications on exercise programmes. This article is my personal story only and not a recommendation. If you are interested in following a similar programme I would recommend that you consult a qualified PT or ask someone experienced at your gym.
Yes, we made it! 130Kg done!
We warmed up with a couple of reps at 100Kg and then a single at 115 and 120. I took 5 mins rest and then went for it. It actually went up pretty comfortably so I then tried for 135Kg but was no where near it. I think the adrenaline and the nerves of trying to make the 130Kg probably helped and then I was done.
So how did this happen? What have I learnt from doing the Smolov Jr for Bench Press?
Each workout took close to an hour. We were careful to always get a good 4 mins rest between each set. I think this helped a lot. It gave us ample rest time to be able to complete each set with the required reps.
Spending an hour on bench press 4 times a week meant we had no time for anything else. Because this is a full body compound exercise we will have got benefits beside just chest, shoulders and triceps but I am sure that this is not a good way to go to maintain good healthy strength.
What were the good parts?
- Consistency
We did not miss a workout or a set. We went into the gym knowing exactly what we were going to lift, how may sets and reps and how to add weight to the bar each week. This meant there was no dithering around and we could be sure what we had to do and how to progress.
2. Frequency.
We worked the same body parts with the same exercise 4 days a week and we had no problem with recovery. I suspect that for the body to adapt then frequency is key. Of course no average person has the time or the recovery ability to do this for every body part each week.
And the bad parts
- Shoulder pain
This routine took its toll on our shoulders. We are both desk jockeys and don’t have the best of postures. We both have shoulders that sit forward and slightly rounded upper backs from years of sitting down. We also didn’t stretch much and I suspect this wasn’t took good for overall health.
2. Neglect of other body parts
No squats and very little back work was done. After an hour of benching there was very little time for anything else.
Summary
I really didn’t expect to make the 130Kg to be honest. The question is what has changed? Have we got genuinely stronger? Have we put muscle on in order to have lifted more or have we simply just got better at bench pressing due to the practice.
I suspect that the majority of the gains was down to getting so much practice. Our bodies got more efficient at the lift.
So what is next? I’d like to tell you I won’t do this again and I’ll focus on general well balanced health but I have a suspicion I might try it again and see if I can make that 300 pound lift. For now though, I am going to regress and spend some time improving form and try learning to squat and deadlift properly by engaging more of my back muscles. This means mobility work and goblet squats and light sumo deadlifts with a kettlebell, focussing on keeping a neutral spine and learning to hinge at the hips.
