Smolov Jr Bench Press Program
I yusef have added some of my own notes at the end of my experience with smolov jr as well. While not recommended for general strength work as articulated well by powerlifting to win these programs are certainly an interesting look into brutal training principles.
Smolov Routine Review The Smolov Squat Cycle And Smolov
The infamous smolov program for squats and smolov jr for squat andor bench.
Smolov jr bench press program. A lesser known but still incredibly effective variant of the smolov squat program is affectionately known as the smolov jr. If youre willing to build these lifts at any cost eg. Smolov jr calculator enter your one rep max and the week to week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program.
Program check out our write up. The following is a guest post from forum member harrison a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks. If you survive the smolov squat routine and fancy bringing up your lagging bench you can return to the trenches for another 4 weeks of war with the iron.
It incorporates progressive overload meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. After this three week routine many lifters report a significant increase in their lifting capacity as much as 35 lbs for their dead lift and 25 lbs for their bench press. For complete details on the smolov jr.
For many of you this 4 day per week regimen will include some of the toughest sets youve ever attempted. It is also very often used for bench press. Its not nearly as brutal as the original squat program but still enormously challenging.
Can the smolov program be adapted for the bench press. Smolov jr is a powerful three week fitness program based on the russian smolov routine but tailored to be less strenuous and more versatile. The bench press has always been the worst lift for me.
Is an abbreviated version of the smolov squatting protocol. A record attempt then this might be the ticket. Its an exercise most people can do and uses most of your upper body.
Most people use 5 to 10 lbs for the increment value. This is essentially an adaptation of the squat routines base mesocycle and is known as smolov jr. Smolov is a 13 week weightlifting program used to increase your strength in the bench press or back squat.
Smolov jr for bench press one of the main goals for any guy training in the gym is typically improving their bench press.
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