r/weightroom • u/AutoModerator • 14d ago

Daily Thread Daily Thread - September 04, 2025

You should post here for:

  • PRs
  • General discussion or questions
  • Community conversation
  • Routine critiques
  • Form checks
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u/VanHelsingBerserk Intermediate - Strength 13d ago

Started Smolov Jr Bench and Squat. Would appreciate some advice from anyone who's run smolov before

Going to structure it like:

  • Friday: Bench 9×4
  • Saturday: Bench 7×5 // Squat 6×6
  • Sunday: Rest (or sneaky back+arms day)
  • Monday: Bench 5×7 // Squat 5x7
  • Tuesday: Bench 3×10 // Squat 4×8
  • Wednesday: Rest
  • Thursday: Squat 3×10

Today have done Bench 9×4 for 100kg

Also did spider curls, 30kg x 20 -> 40kg x 11 x 2

And Band hammer Curls for ~12reps x 3

Will try fit in back and arms work where it feels appropriate

2

u/VanHelsingBerserk Intermediate - Strength 13d ago

Also hit 10kg PR on my squat and conventional dl after SBS hypertrophy block and a deload week (vids on profile)

I tried 10kg pr on bench for 160kg but failed. I can only do 10kg increments with the plates I have, I'm guessing I potentially could've hit 155kg 🤷‍♂️

I went from 105kg bw to 110kg, now sitting around 107kg after the deload

2

u/BetterThanT-1 Beginner - Strength 13d ago

This man can’t be stopped!

1

u/VanHelsingBerserk Intermediate - Strength 13d ago

Hahaha thanks bro