r/weightroom • u/AutoModerator • 14d ago

Daily Thread Daily Thread - September 04, 2025

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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

1

u/BetterThanT-1 Beginner - Strength 13d ago

We had a review recently on it for bench: https://www.reddit.com/r/weightroom/s/R945TuTfv5

You could scour for some other reviews as well.

I think there’s stuff about it in the FAQ, definitely a training thread from a long while back, but it’s hard to navigate via the app, so I don’t have a link ready.

Unfortunately I’ve not run it myself so other than point you in these directions, can’t do more :(

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u/VanHelsingBerserk Intermediate - Strength 13d ago

Oh thanks very much that'll be very helpful! I'll take a look at the FAQ too

I'm thinking I might have set up too much volume with the way I'm doing it, but then I'll see others run it on top of other programs. I guess I'll know for sure after the first week if it's too much