3 weeks, 15-30 lb gains with high volume 4x/week benching sounds unreal
OFC it's a Russian routine, and those East Euros and Russians always come up with new stuff
11-09-2012, 02:32 PM #1
11-09-2012, 02:33 PM #2
11-09-2012, 02:34 PM #3
11-09-2012, 02:42 PM #4
11-09-2012, 02:48 PM #5
11-09-2012, 02:52 PM #6
- Join Date: Jan 2006
- Location: Georgia, United States
- Age: 27
- Posts: 14,334
- Rep Power: 6900
11-09-2012, 03:12 PM #7
My bench is pretty small anyway so was not expecting much out of Smolov jr. Started with a hit or miss 140 bench, and ended with a solid easy 150 with a pause, got 155 but butt left the bench a bit. Was surprised it worked so well with me and my pathetic bench, I can see how people with real bench numbers could get 30 pounds out of this. I don't think I lost too much off my bench after I finished the program, but for me, aside from being a peaking program, the constant benching gave me the practice needed to break some bad habits and instill some changes. I love it, would/ will do it again, and would recommend it.845@132
Meet lifts: Squat 275 /300 gym | Bench 170 | Dead 400
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BB.com Journal: http://tinyurl.com/80s-powerlifting-journal
Training Notes: Diaryofadeadlifter.com
11-09-2012, 03:48 PM #8
11-09-2012, 04:50 PM #9"Don't worry about anything; instead, pray about everything. Tell God what you need, and thank Him for all He has done."
Honor God, Love your Friends and Family, and Powerlift.
11-09-2012, 05:26 PM #10
- Join Date: May 2011
- Location: Arlington, Texas, United States
- Age: 26
- Posts: 7,833
- Rep Power: 0
11-09-2012, 05:45 PM #11
11-09-2012, 06:12 PM #12
11-09-2012, 06:15 PM #13
11-09-2012, 06:34 PM #14
11-09-2012, 10:47 PM #15
- Join Date: Jul 2009
- Location: Illinois, United States
- Age: 28
- Posts: 4,697
- Rep Power: 16920
11-10-2012, 04:05 AM #16
I have run the complete cycle twice. Added 40lbs to starting 1 rep max both times, 365 to 405, then 385 to 425. I just finished a third, but I cut out the last two days as I felt I needed to rest for my competition. I still got a 25lb increase out of it, at the competition. 405 to 430.
It is my opinion that Smolov Jr for bench has been very good for me. But, I do find with a peaking program you do lose strength, hence why each time I ran it I started with 20lbs less than what I maxed at.Barbellbbq.com
11-10-2012, 05:20 AM #17
11-10-2012, 09:00 AM #18
11-10-2012, 09:42 AM #19
I had great experience with both Smolov and Smolov Jr.
they work like a charm for me...
every time I do them I gain 44 lbs (20 kg) for Smolov (I just do the base cycle) and 22 lbs (10 kg) for Smolov Jr.
because of that I started doing Smolov Jr. as a pre-competition prep
I would start doing it 4 weeks before a comp. and then just test my new PR there...
just be sure to do some rear shoulder work after each bench session (I prefer face pulls)best raw lifts (in competition):
squat 350 (772 lbs) - belt and wraps
bench 210 kg (462 lbs)
deadlift 320 kg (705 lbs) - belt
11-10-2012, 02:04 PM #20
11-10-2012, 04:32 PM #21
11-10-2012, 04:48 PM #22
- Join Date: Apr 2009
- Location: Waterloo, Ontario, Canada
- Age: 27
- Posts: 830
- Rep Power: 426
Went from 265 to 300.
Check out my log on it:
http://forum.bodybuilding.com/showth...6390023&page=1***Unjustly mod negged crew***
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*Actually Competed Crew*
*Successful Cut Crew*
By Insight in forum Misc.Replies: 26Last Post: 04-19-2011, 06:23 PM