Smolov Jr Bench coming to a close, need input on my goals.

[cavvz]

Tomorrow is my last day, the program has been great so far..feeling strong as ever.

I have a couple quick Q's if anybody can chime in and provide some input.

May 12th: Last day[10x3]
May 13th: OFF
May 14th: OFF
May 15th: 3x3; 70% of 1RM
May 16th: OFF
May 17th: OFF
May 18th: MAX OUT!

Should I completely take those days off, or should I do some back?

I also want to maintain a high frequency of benching coming off this program,
I would like to do it (2) times a week.

I figured I would do a a heavy press day early in the week, followed by a low % of my 1RM of speed benching or something latter in the week.

Feel free to add ANYTHING!

Thanks for reading, I appreciate ANY feedback...I take my training very seriously

[Torrtrefireto]

I had good results maxing out on what would be the 16th for you.

After stopping Smolov jr I benched 3x a week, usually 4-6 sets a day 5x5, 5x2, or 5x3 one day very light two days medium. It worked fairly well. I didn't/don't do any presses though

Thats just how it worked for me, so don't take it for more than its worth

[arian11]

I think when I did it I maxed out that 17th or 18th. Got 10 lbs out of it then went to benching 2x a week, a 5x5 day and a 1x3 day. Went to a simpler program and just worked on upping each workout 5 lbs every week. Bench has gone up 30 lbs in about 5 months since smolov jr so I kept my gains just fine.

[cavvz]

Nice to read other peoples experiences, thanks.

[hammerfelt]

I have ran it twice. I maxed out on Day 14 or 15. I don't like to take a lot of time off of benching. I did no lifting exercise while resting.

Both times I maxed out at 40lbs more than the 1 rep max I calculated from. 365 to 405, and 385 to 425.

[cavvz]

I have ran it twice. I maxed out on Day 14 or 15. I don't like to take a lot of time off of benching. I did no lifting exercise while resting.

Both times I maxed out at 40lbs more than the 1 rep max I calculated from. 365 to 405, and 385 to 425.

How long did you take between each cycle?

[cavvz]

I gained 50 pounds on my 1RM today.

[Handcannon7]

I gained 50 pounds on my 1RM today.

Well I think I know what I'm running for my bench after my meet lol.

[xRequiem]

50lbs good god. Hallo Smolov.

[cavvz]

Well I think I know what I'm running for my bench after my meet lol.

srsly stay safe, shoulder was aching all of week 3 and then some

[Handcannon7]

srsly stay safe, shoulder was aching all of week 3 and then some

As long as that doesn't mean rotator cuff I'm good...if it does, well fuk not gonna get stronger without some pain I guess

[allergic2rice]

As long as that doesn't mean rotator cuff I'm good...if it does, well fuk not gonna get stronger without some pain I guess

what else do you think he means by shoulder?

and may I suggest that perhaps something like linear progression might help your bench at 235

[A_Hard_Rain]

I gained 50 pounds on my 1RM today.

that's awesome, congrats. i strained my pec on the 2nd day of smolov and haven't been the same since

[etkillah]

Rather than starting a whole new thread, ill ask my question in this thread.

I just started the very first day of Smolov Jr Bench Program, is the first day usually really easy?

I put in my 1 rep max, and the first day says 6 x 6, so I went with it even though it seemed a bit light.

Well the first 5 sets of 6 were super easy, so the 6th set I decided to do a few extra and managed to press out 17 reps with the weight im only suppose to do 6 of.

Do I need to increase the weight even though I put in my right 1 rep max? Or is the first day more of warm up day and it will get harder as I move along?

[cavvz]

Rather than starting a whole new thread, ill ask my question in this thread.

I just started the very first day of Smolov Jr Bench Program, is the first day usually really easy?

I put in my 1 rep max, and the first day says 6 x 6, so I went with it even though it seemed a bit light.

Well the first 5 sets of 6 were super easy, so the 6th set I decided to do a few extra and managed to press out 17 reps with the weight im only suppose to do 6 of.

Do I need to increase the weight even though I put in my right 1 rep max? Or is the first day more of warm up day and it will get harder as I move along?

It will get progressively harder, im not sure if doing 3x the amount of reps on the last set was wise, but just follow the program and be patient. gains will come

that's awesome, congrats. i strained my pec on the 2nd day of smolov and haven't been the same since

Dam that's rough

[etkillah]

It will get progressively harder, im not sure if doing 3x the amount of reps on the last set was wise, but just follow the program and be patient. gains will come

Yah after reading through the post and seeing some people getting shoulder strains or shoulder pain doing those extra reps probably is just increasing my chance for injury since the program already calls for benching 4 times a week. Thanks for the input, hoping for a 20+ lb increase by the end of the program!