Here's a question from Ryan from SAPT about combining Smolov Jr for Bench Press and Texas Method:
Hey John,
This is Ryan from SAPT in Virginia. How has training been going? Judging from the website you are smashing PR's daily. I had a question for you. I saw for a time you were combining the Smolov bench program and the Texas Method. How did that work for you and how did you go about setting that up?
Thanks,
Ryan
My Answer:
Hey Ryan,
Thanks! Actually the PR train has come to a grinding halt (been missing a lot of 1RM attempts) so I'm going back and working on 5,3 and 2RM.
Smolov Jr for bench press worked OK for me. It was really grueling, but fun. I got a 10lbs PR @340lbs, which is a bit lower than expected however.
I remember having a constant chest pump, and usually sore chest/shoulders/triceps all the time. The frequency of benching made the movement feel easier.
Basically I combined Smolov Jr for bench and Texas Method like this:
- Bench Press on Monday, Wednesday, Friday & Saturday
- Squat on Monday, Wednesday & Friday
I don't think I did any deadlifting back then because I was recovering from a strained muscle in my lower back.
I started doing some overhead press at first to warm up, but I found that my anterior delts were getting too much stimulation for benching 4x a week that I ended up removing it. I stopped doing OHP for a few weeks, but when I went back to it I didn't lose any strength. I did warm up with face pulls before bench presses though.
Here are my training logs and any posts involving Smolov:
http://www.johnphung.com/?s=
Hope that helps!
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Got a question? Just ask on my contact page and I'll answer it!
About John Phung
Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.
Quick Stats
Height: 5'4"
Weight: 200 lb
Credentials
1RM | 2RM | 3RM | 4RM | 5RM | 8RM | 10RM |
|
|---|---|---|---|---|---|---|---|
| Low Bar Squat | 515 | 460 | 480 | 440 | |||
| High Bar Squat | 500 | 480 | 460 | 440 | |||
| Front Squat | 390 | 370 | |||||
| Bench Press | 385 | 365 | 350 | 330 | 320 | ||
| Overhead Press | 260 | 240 | 230 | 225 | |||
| Deadlift | 540 | 500 |
Oh yeah, I also have a piece of paper that says:
- -||| NSCA-CPT (which is short for "National Strength and Conditioning Association Certified Personal Trainer")
- FMS Level 1 (Functional Movement Screen)
Programs
- Texas Method: March 4, 2011 - April 28, 2013
- Smolov Jr for Bench Press: June 4 - 22, 2012
- Starting Strength: Nov 29, 2010 - March 4, 2011
Good Guy John Phung