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Smolov Jr. for bench

Johnny442

Johnny442

New Member
Any of you guys ever ran this program? I decide to give it a shot. It's an ass load of benching for 3 weeks.
Tuesday was 6x6 w/250
Today-7x5 270
The next 2 bench days would be Sat and Sun according to the spreadsheet, but I'm going with Friday and Sunday as they are at higher percentages and I'd like a day in between. I haven't maxed since my meet in April, so I went with what I did in the meet, 360lbs! I've only been on trt until 2 weeks ago at which time I paused 335 for 3 so I think that's a pretty close guess! If this Npp will keep my shoulders feeling well I'm going to stick out the 3 weeks and see how much I improve my triple as I'm not going to try a 1 rep max until November at my meet!
 
I really like this program for bench. I've done it a few ways however, I've never fit all 4 sessions into a 7 day period...I would just go in order and let weeks overlap, which worked well. I still use the programming for benching twice per week and make it a longer program.
 
I want to give this a try. Last time I looked at it, it seemed like it was lots of volume and not much work in the 90%-100% range. Correct me if I am off please.
 
theprodgicalson said:
the best ranges right there!
how did you work this in with the rest of your training @Eman
Click to expand...

At one point I was running the program three times per week but it was because I wasn't really squatting at all due to knee issues. Once I could get back to squatting full time again, I moved my bench back to two days per week so it looked like this as far as main lifts:

Monday - Bench
Tuesday - No main lift, back/bi workout
Wednesday - Squats
Thursday - Bench
Friday - Deadlift / rack pull rotation
Saturday - Squats

My program still looks like this for the most part except the Smolov programming is going to get more bastardized because I'm doing an OHP movement on bench days. The volume vs intensity fluctuations are what I really like the most about it... The app I have is really handy as well because it calculates the percentages I want to use.
 
Nice. Similar to something I'm going to be running after this meet, except mine will be condensed into 3 lifting days with a 4th day for conditioning/strongman stuff.

Monday- squat/bench
Wednesday - deadlift/overhead press
Friday- squat/bench(light/speed/technique day)
Saturday - strongman training (mostly yoke, farmers, prowler possibly some stone work)

Obviously loads, reps and sets vary week to week
 
theprodgicalson said:
Nice. Similar to something I'm going to be running after this meet, except mine will be condensed into 3 lifting days with a 4th day for conditioning/strongman stuff.

Monday- squat/bench
Wednesday - deadlift/overhead press
Friday- squat/bench(light/speed/technique day)
Saturday - strongman training (mostly yoke, farmers, prowler possibly some stone work)

Obviously loads, reps and sets vary week to week
Click to expand...

I am transitioning into strongman training myself, on Saturdays. Really looking forward to it!
 
Did strict Smolov Jr. for bench to help me get through many plateaus.

Loved it, but I literally had to force food down my throat all day every day while doing it.

As soon as I didn't eat enough, overuse injuries started popping all over the place.
 
franchise24 said:
@Johnny442 @theprodgicalson @Eman. I can't find my Smolov Jr. Template. Do any of you have a template I can get? @Eman what app are using that helps you calculate percentages for Smolov?
Click to expand...

I've used a few... Smolov pro is what I use regularly. There is another I have called go ham. They usually don't specify Smolov jr until you download it and choose which one you want to do.

I really do not recommend the full version unless you are way behind on your squat and want to leave a lot of other things behind to pursue it. The full version really doesn't compliment bench or anything else very well either IMO.
 
Johnny442 said:
Thanks, and yes sir I live in the dirty south! Been one hot, humid ass week!
Click to expand...
Same here brother. I'm in GA. Hot and humid as fuck. Been at the pool all 3 times this week. After the gym. I will use Smolov Jr. after this training cycle, which ends ins two weeks. I will take a week off and do some running, hiking and calisthenics.
 
franchise24 said:
Do you workout in a gym with no AC? do They have metal/iron plates?
Click to expand...
Gym has ac, but it's not cold like commercial gym. Yes we have metal plates! It's an old school gym I've been a member off and on since '85! We have most things needed for powerlifting/bodybuilding! 3 Forza benches, monolift, 100lb plates! It's a great place and the owner is a good friend and cool mother fucker!
 
Johnny442 said:
Gym has ac, but it's not cold like commercial gym. Yes we have metal plates! It's an old school gym I've been a member off and on since '85! We have most things needed for powerlifting/bodybuilding! 3 Forza benches, monolift, 100lb plates! It's a great place and the owner is a good friend and cool mother fucker!
Click to expand...
I am going to PM you.
 
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