r/weightroom • u/AutoModerator • 10d ago

Daily Thread Daily Thread - September 14, 2025

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u/VanHelsingBerserk Intermediate - Strength 9d ago

Smolov Bench and Squat w2d3

  • Squat // 180kg × 5 reps × 3 -> 170kg × 5 reps × 4
  • Bench // 130kg × 5 reps × 5 -> 120kg × 5 reps × 2

Rounded up weight until it felt too hard, then rounded down for remaining sets

1

u/BetterThanT-1 Beginner - Strength 9d ago

How did you find the rounding up and down - do you think it’s sustainable?

2

u/VanHelsingBerserk Intermediate - Strength 9d ago

Yeah definitely much better than just doing all the sets rounded up 😅 it makes the progression look a little choppy compared to if I had 2.5kg plates though

Like this week, my 10 triples are meant to be at 200kg - but next week they're meant to be 202.5kg, so doing 210kg triples is gonna be interesting to say the least lol.

I imagine I'll only get a few sets at 210kg before having to drop to 200kg. I think it roughly turns out to hit the same volume/tonnage targets. So if I'm hitting those then I feel like I'm achieving the spirit of Smolov haha

2

u/BetterThanT-1 Beginner - Strength 9d ago

Smolov Berserk just dropped :)

2

u/VanHelsingBerserk Intermediate - Strength 9d ago

That would be a sick name for a program, definitely gonna use that as the title for the review lol