Smolov Jr. Bench

[Paul Sousa]

My friend that I train with has been doing a Smolov Jr. bench cycle and so far it has gone very well. His starting point is a 1rm of 365 and this is his last week, and then we'll retest next week. Anyone interested in the results? If so I'll post a write up after we test. I am hoping for at least a 385 1rm after it's done, and that's in 4 weeks time.

[Les Hahn]

I would be interested for sure. I'm always looking for ways to increase my bench, and I have heard good things about this program.

[Paul Sousa]

Cool, will probably test a week from tonight and will report back. And he did the 4 week version, the standard method is only 3 weeks. If you're looking to boost your bench and put your other lifts on hold for a short period of time it looks to be a great option.

[swilczewski]

I too would be very interested.

[squatyourface]

i am interested too. might give this a run pending on how my next GSLP reset goes for bench

[Paul Sousa]

Alright, he has two sessions left. He crushed 295 for 7 sets of 5 last night. Targeting 310 for 8 sets of 4 on Wednesday and then 330 for 10 sets of 3 on Friday. If he gets those, whoch I have no doubt he will, I think 385 is easily within reach if not more. When it's all done I'll do a write up with more detail on his training history, what he did other than bench during this cycle, etc.

[Rezart Erindi]

Looking forward to this. Smolov is very interesting, and I would like to have some feedback on its results.

[Paul Sousa]

Quick update for those that said they are interested in this. My buddy finished up the cycle today with 330 for 10 sets of 3 and smoked it. That's 90% of his starting 1rm, and he crushed every set and rep with not a ton of rest between sets. He's going to do a lighter day on Monday and then test on Wednesday. I'll post the write shortly after that.

[FKYT]

Awesome. I, too, am always looking for good ways to increase your bench, and I haven't heard of a Smolov bench program before.

[ComeAtMeBro]

what would you do with your other lifts during the 3 weeks?