I've decided to do the Smolov Jr. for my bench press. Honestly, it's probably not the best idea with everything else I'm training, but I don't care. I have one month until I go to Germany for 5 weeks, and I want to hit 315 before I leave. I'm just going to train my ass off for this month and than figure out how to keep as much strength as possible while I'm traveling and won't have access to a gym. Guess I'll cross that bridge when I get there.
This week is also going to be a little screwy as far as what days I will be lifting, because I have to go to Kansas City Thursday and Friday. Adapt and overcome.
For those unfamiliar with the Smolov Jr, here you go:
The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). It's less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e.g., it works well for bench). The routine is as follows:
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs
Taken from: Smolov Squat FAQ
Workout 1:
Bench Press: 6x6 @ 205lbs
I'm going to use my recent 1RM of 295lbs for calculations and do the 10 and than 15lb jumps. Gonna be fun.