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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11-09-2012, 01:32 PM #1
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11-09-2012, 01:33 PM #2
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11-09-2012, 01:34 PM #3
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11-09-2012, 01:42 PM #4
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11-09-2012, 01:48 PM #5
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11-09-2012, 01:52 PM #6
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11-09-2012, 02:12 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.
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845@132 | Wilks 429.55
Meet lifts : Squat 275 | Bench 170 | Dead 400
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mom to 3 boys / spend my life at grocery store crew
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11-09-2012, 02:48 PM #8
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11-09-2012, 03:50 PM #9
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
A total@A body weight
Jesus, Powerlifting, Strongman, foggy mirrors.
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11-09-2012, 04:26 PM #10
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11-09-2012, 04:45 PM #11
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11-09-2012, 05:12 PM #12
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11-09-2012, 05:15 PM #13
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11-09-2012, 05:34 PM #14
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11-09-2012, 09:47 PM #15
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11-10-2012, 03:05 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.
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11-10-2012, 04:20 AM #17
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11-10-2012, 08:00 AM #18
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11-10-2012, 08:42 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
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11-10-2012, 01:04 PM #20
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11-10-2012, 03:32 PM #21
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11-10-2012, 03:48 PM #22
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