Dumbbells Suck

Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. Each week the same repetition scheme is repeated. For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted. However, if you stick with it, try your best to hit your percentages, and add weight intelligently, you should make great progress on your lifts.  

The weights used on each day are based on your one rep max according to the table below. Each week, depending on how the previous week went, you will add weight according to the table. 

Day 1: 6×6 Day 2: 7×5 Day 3: 8×4 Day 4: 10×3 Week 1 70% 75% 80% 85% Week 2 70% 5 to 10lbs 75% 5 to 10lbs 80% 5 to 10lbs 85% 5 to 10lbs Week 3 70% 10 to 20lbs 75% 10 to 20lbs 80% 10 to 20lbs 85% 10 to 20lbs

The amount of weight added each week is subjective. If you failed sets or so hammered by soreness that you waddled around all week, it’s best to leave the weights the same for the following week. If the lifts were super easy, add 10 lbs in week 1 and another 10 for week 2. 

So Monday morning is week 1, day 1. 6×6 back squat at 70%.

Then: 1000 m row and 50 burpees for time.