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Hey all, I'm new to these forums and this is my first post. Anyways, On Monday I want to start working more on all 3 basic lifts (Bench, Squat, and Deadlift). I'm pretty experienced with powerlifting as I have been doing it for a couple years now, but I really want to make gains in these three categories. I'm wanting to do this with the program called Smolov Jr. What I was thinking was doing Bench and Deadlift on Mon, Wed, Fri, Sat; then squat on Tues, Thurs, Sat, Sun. Would this be enough exercises or would I need to do some auxiliary lifts also? I'm going to increase the bench in increments of 5 I think, Squat by increments of 10, and finally Deadlift by increments of 15. Anyways, Advice Welcome! Btw, Here's the link so you guys know what the program is: http://joshmahony.com/weights/smolov_jr.php Cheers!

I'm feeling pretty good after last challenge, and normally I'd want to cut all summer. This time I'm changing it up a bit. Here we go! Fitness goals: 1) Increase my squat and bench 1RM by 15 lbs, 275 lbs and 245 lbs respectively. 2) How you say? How bout a round of Smolov Jr. for bench and squats. Bench and squat 4X per week (oof). Squat: Week 1 Monday 6x6 182.5 Wednesday 7x5 195 Friday 8x4 207.5 Saturday 10x3 220 Week 2 Monday 6x6 185 Wednesday 7x5 197.5 Friday 8x4 210 Saturday 10x3 222.5 Week 3 Monday 6x6 187.5 Wednesday 7x5 200 Friday 8x4 212.5 Saturday 10x3 225 Bench: Week 1 Monday 6x6 160 Wednesday 7x5 172.5 Friday 8x4 185 Saturday 10x3 195 Week 2 Monday 6x6 162.5 Wednesday 7x5 175 Friday 8x4 187.5 Saturday 10x3 197.5 Week 3 Monday 6x6 165 Wednesday 7x5 177.5 Friday 8x4 190 Saturday 10x3 200 3) Eat more brotein bro. If I'm going to make gains on Smolov Jr. I'm going to need to eat for it. 200 g of protein a day, 2400+ calories. No alcohol (except on the 4th of July because America) Life goal: I want a motorcycle, continue saving, start shopping around (bonus points to me if I buy one this challenge). Here is what I want