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Helpful ReplyHot!Bench Plateau

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evoman87
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Re: Bench Plateau 2017/03/22 22:26:16 (permalink)
Nice one mate, will stick with that. What should i have as the weekly increment? It says anywhere between 5-10lbs. Also with squats and deads should i just stay light or hit them hard if i can for a few sets?
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ANIMAL
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Re: Bench Plateau 2017/03/23 08:28:53 (permalink)
You have to add 5kg's to the bar each week for 3 weeks.

This is why it's an advanced program. 5kg's on a 60kg working weight is a massive percentage compared to 5kg's on a 140kg working weight.

Your goal should be to make sure you're hitting all your reps (which you should as you're using 90% of your max). Let the volume do the work. If you're maxing out on the final reps, chances are you will bomb out the next week. rather the reps feel p!ss easy then hard. You can always reset and run it again.

For squats and deads, just keep them ticking over. You shouldn't be actively training them hard. I made that mistake when I ran 3 specialist Russian programs all at once. It's impossibru. Bench is your focus.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
badman
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Re: Bench Plateau 2017/03/23 08:32:44 (permalink)
I would definitely recommend wrist wraps for that frequency if you're not already using them
evoman87
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Re: Bench Plateau 2017/03/23 09:22:47 (permalink)
Animal
You have to add 5kg's to the bar each week for 3 weeks.

This is why it's an advanced program. 5kg's on a 60kg working weight is a massive percentage compared to 5kg's on a 140kg working weight.

Your goal should be to make sure you're hitting all your reps (which you should as you're using 90% of your max). Let the volume do the work. If you're maxing out on the final reps, chances are you will bomb out the next week. rather the reps feel p!ss easy then hard. You can always reset and run it again.

For squats and deads, just keep them ticking over. You shouldn't be actively training them hard. I made that mistake when I ran 3 specialist Russian programs all at once. It's impossibru. Bench is your focus.



5kg increase means the last Saturday is 10x3 at 85% which is 85kg, i'm not sure i can hit all 10 sets on that! 90% of 95kg is 85.5kg, should i go 85% so 80kg or just have a crack at this and see how it goes? What should i do if i fail the last Saturday?
 
badman
I would definitely recommend wrist wraps for that frequency if you're not already using them




I do for my heavier sets mate yes, will wear them from week 1. 
ANIMAL
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Re: Bench Plateau 2017/03/23 10:35:38 (permalink) ☄ Helpfulby vanderlei 2017/07/06 20:10:44
Exactly.. That's why it's an intense, advanced program.

You're basing your figures on 90%. You should easily hit them. The last Saturday is 3 weeks away. You've almost talked yourself out of hitting the required reps before you've even run the program.

Run the program as it is. Take each day as it comes. Rest big and eat huge.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
evoman87
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Re: Bench Plateau 2017/03/23 11:56:57 (permalink)
Ok mate will do my best, cheers. Looking forward to the challenge. 
Think i will post a video of me benching for you guys to see what my form is like. I feel good benching and had a few strong guys say it's "spot on" but would prefer to see what you guys think. 
 
evoman87
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Re: Bench Plateau 2017/03/24 10:38:38 (permalink)
Ok here it is, feedback welcome before i start this new program Monday. 
 

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Re: Bench Plateau 2017/03/24 11:06:21 (permalink)
Doesn't look too bad.

Could get tighter in set up. (lock those feet in place before setting your arch and did those traps into the bench).

Practice your leg drive. (A tighter set up above will help with that)

Might be camera angle but bar is going straight up, you want to almost throw it up and back in an arc. But you can't really practice that with heavy loads so something to think abou in the future.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
evoman87
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Re: Bench Plateau 2017/03/24 12:47:54 (permalink)
Animal
Doesn't look too bad.

Could get tighter in set up. (lock those feet in place before setting your arch and did those traps into the bench).

Practice your leg drive. (A tighter set up above will help with that)

Might be camera angle but bar is going straight up, you want to almost throw it up and back in an arc. But you can't really practice that with heavy loads so something to think abou in the future.



Cheers mate, il try my best to sort all this.  
I can get a better arch if i plant my feet behind me (next to my waist) but, then i'm right up on my toes, not sure if this is the right way. What's the best way to plant my feet for the best leg drive?
ANIMAL
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Re: Bench Plateau 2017/03/24 13:31:29 (permalink) ☄ Helpfulby evoman87 2017/03/27 13:39:07

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
evoman87
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Re: Bench Plateau 2017/03/24 15:16:58 (permalink)
Wicked video that mate, very helpful cheers. Will watch it again a few times over the weekend. 
evoman87
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Re: Bench Plateau 2017/04/14 11:09:35 (permalink)
Ok this has been going really smooth so far, i know it's only at 90% but after the first week, i have sort of got used to it. I'm going to do the final one on Sunday now as opposed to tomorrow but then not sure when i should go for a pr?
evoman87
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Re: Bench Plateau 2017/04/16 10:38:50 (permalink)
Success! 
Surprised i got 85x3 for 10 sets but it went fairly well. Not sure if i should take a rest and try a PR on Friday or go in as usual Mon and Wed for some lighter squats/deads and try a PR on the weekend? 
ANIMAL
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Re: Bench Plateau 2017/04/16 12:46:05 (permalink)
4-5 days off and then hit that 100

20x10
40x5
40x5
60x3
80x1
PB

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
evoman87
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Re: Bench Plateau 2017/04/16 13:19:29 (permalink)
Ok mate cheers, will take a rest and give 100kg a go Friday working up to it like you said. 
evoman87
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Re: Bench Plateau 2017/04/21 11:33:40 (permalink)
100kg=SUCCESS! 
Finally went up nice and smooth, no real drama which shocked me quite a bit to be honest. I just hope i can keep these gains i made on Smolov Jr. 
 
ANIMAL- A credit to this forum mate, can't thank you enough for helping me break this plateau. 
ANIMAL
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Re: Bench Plateau 2017/04/21 12:14:21 (permalink)
Cheers Mate and well done.

No need to thank me, thank the glorious Russians!

Yes now you need to think about cementing these gains. I would switch up and do some higher reps lower volume work for a while before doing another (not so brutal) strength cycle. You shouldn't run Smolov more then 2-3 time a year if that.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
iaink
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Re: Bench Plateau 2017/04/21 14:10:33 (permalink)
Well done. You may see a slight drop of after all that volume and a return to more sustainable training. But you will still have a good base to push on.
evoman87
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Re: Bench Plateau 2017/04/21 16:26:58 (permalink)
ANIMAL
Yes now you need to think about cementing these gains. I would switch up and do some higher reps lower volume work for a while before doing another (not so brutal) strength cycle. You shouldn't run Smolov more then 2-3 time a year if that.



Cheers mate, and will start this next week before maybe looking at something like 5/3/1. Tempted to run this again though on my squat sometime soon! 
 
iaink
Well done. You may see a slight drop of after all that volume and a return to more sustainable training. But you will still have a good base to push on.



Cheers mate
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Re: Bench Plateau 2017/04/21 20:25:05 (permalink)
If you're going to do it for squats, you must surely try the full 13 week proper Smolov Squat program? Now that's an education to brutality. But gains of up to 30kgs on your squat could be had...

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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