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  1. #1
    Banned HighRolluh's Avatar
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    Question Anyone gained 15-30 lbs on bench with Smolov Jr?

    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
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    Miscing from work 9-5 BongoBanger's Avatar
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    when did this come out?
    never heard of it?

    theyre always coming out with these new sheiko/westside/smolov type routines i cant keep up.
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    Registered User TigerBulk's Avatar
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    Originally Posted by HighRolluh View Post
    3 weeks, 15-30 lb gains with high volume 4x/week benching sounds unreal
    Unreal seems like a good description. Good luck OP!
    brb eating...
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  4. #4
    Bulking to 220 cjowns76's Avatar
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    What's your max now?
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  5. #5
    Registered User Ronisman's Avatar
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    Originally Posted by BongoBanger View Post
    when did this come out?
    never heard of it?
    It's been around for quite a few years actually.

    Anyhow, I've heard positive reviews from the people I've seen try it.
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  6. #6
    Is a Turtle Torrtrefireto's Avatar
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    375 to 405 for me, but I had done 390 a few months prior to that. So at least 15lbs and at most 30
    2013 Goals
    Gym or meet, don't care
    Raw- 550 (done)/405/550
    Single Ply- 705/475/575
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  7. #7
    Deadlift Whisperer ilovethe80s's Avatar
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    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.
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  8. #8
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    I went 250 to 275 running it for 3 weeks. I had done 260 about two months before that though.
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  9. #9
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    Originally Posted by BongoBanger View Post
    when did this come out?
    never heard of it?

    theyre always coming out with these new sheiko/westside/smolov type routines i cant keep up.
    i heard mark bell and kk got together and formed a multi raw bench routine because they both got tired of deadsquating but they couldnt do the math right so donnie thompson and gerald ford came up with smolov based off of it. i heard if you dont squat the routine makes your bench go up 50 pounds
    "Don't worry about anything; instead, pray about everything. Tell God what you need, and thank Him for all He has done."
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  10. #10
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    Originally Posted by JohnnyRingo350 View Post
    i heard mark bell and kk got together and formed a multi raw bench routine because they both got tired of deadsquating but they couldnt do the math right so donnie thompson and gerald ford came up with smolov based off of it. i heard if you dont squat the routine makes your bench go up 50 pounds
    skeptical hippo... In how long of a training cycle?
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  11. #11
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    Originally Posted by jlockleOSU View Post
    I went 250 to 275 running it for 3 weeks. I had done 260 about two months before that though.
    Wow, impressive

    Originally Posted by cjowns76 View Post
    What's your max now?
    180; on Madcows 5x5, looking to try it sometime once I'm done with one cycle/200s bench
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  12. #12
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    most reviews say it works, and works for a good 20 or so pounds.

    but with a 180 bench u should continue doing madcows 5x5 and eat a ton
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  13. #13
    Banned HighRolluh's Avatar
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    Originally Posted by NooDawgg View Post
    most reviews say it works, and works for a good 20 or so pounds.

    but with a 180 bench u should continue doing madcows 5x5 and eat a ton
    Yeah, gonna get at least a 205 bench by end of 2012, then might run another cycle to 235-250, then run this routine to 250-275; then either Sheiko or 5x5 to 270-300 and should bench 300 raw at 5'8" ~200 in my senior year of high school
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  14. #14
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    Didn't do much for me tbh
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    I got a pec strain.
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  16. #16
    Squat onslaught hammerfelt's Avatar
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    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.
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    Registered User LordWolfz's Avatar
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    245 to 275 in 4 week (with the rest week) 2 years ago, (I will start it again soon)
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    Originally Posted by hammerfelt View Post
    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.
    so wut ur telling me is those bench gains on Smolov are not permanent?
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  19. #19
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    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
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  20. #20
    Squat onslaught hammerfelt's Avatar
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    Originally Posted by HighRolluh View Post
    so wut ur telling me is those bench gains on Smolov are not permanent?
    I would say you would keep a percentage of the gain.
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  21. #21
    Miscing from work 9-5 BongoBanger's Avatar
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    Originally Posted by HighRolluh View Post
    so wut ur telling me is those bench gains on Smolov are not permanent?
    ive seen so many people lose gains right afterwards going back to a normal sheiko/5/3/1/ or some other routine afterwards, got to taper the volume down gradually to keep as much as possible. it will happen though no matter what.
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    http://forum.bodybuilding.com/showthread.php?t=144113651&page=1
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