Reply
Results 1 to 22 of 22
  1. #1
    Banned HighRolluh's Avatar
    Join Date: Apr 2012
    Posts: 2,567
    Rep Power: 0
    HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500)
    HighRolluh is offline

    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
    Reply With Quote

  2. #2
    Banned BongoBanger's Avatar
    Join Date: Mar 2004
    Posts: 13,801
    Rep Power: 0
    BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000)
    BongoBanger is offline
    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.
    Reply With Quote

  3. #3
    Registered User TigerBulk's Avatar
    Join Date: Jan 2012
    Location: Texas, United States
    Posts: 1,310
    Rep Power: 920
    TigerBulk is a jewel in the rough. (+500) TigerBulk is a jewel in the rough. (+500) TigerBulk is a jewel in the rough. (+500) TigerBulk is a jewel in the rough. (+500) TigerBulk is a jewel in the rough. (+500) TigerBulk is a jewel in the rough. (+500) TigerBulk is a jewel in the rough. (+500) TigerBulk is a jewel in the rough. (+500) TigerBulk is a jewel in the rough. (+500) TigerBulk is a jewel in the rough. (+500) TigerBulk is a jewel in the rough. (+500)
    TigerBulk is offline
    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...
    Reply With Quote

  4. #4
    Registered User cjowns76's Avatar
    Join Date: May 2009
    Posts: 2,329
    Rep Power: 1599
    cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000)
    cjowns76 is offline
    What's your max now?
    Reply With Quote

  5. #5
    Registered User Ronisman's Avatar
    Join Date: Mar 2012
    Age: 36
    Posts: 10
    Rep Power: 0
    Ronisman has no reputation, good or bad yet. (0)
    Ronisman is offline
    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.
    Reply With Quote

  6. #6
    Is a Turtle Torrtrefireto's Avatar
    Join Date: Jan 2006
    Location: Georgia, United States
    Age: 34
    Posts: 14,092
    Rep Power: 7934
    Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000)
    Torrtrefireto is offline
    375 to 405 for me, but I had done 390 a few months prior to that. So at least 15lbs and at most 30
    771/645/622 Single Ply
    Reply With Quote

  7. #7
    Registered User ilovethe80s's Avatar
    Join Date: May 2009
    Posts: 4,292
    Rep Power: 20111
    ilovethe80s is a splendid one to behold. (+10000) ilovethe80s is a splendid one to behold. (+10000) ilovethe80s is a splendid one to behold. (+10000) ilovethe80s is a splendid one to behold. (+10000) ilovethe80s is a splendid one to behold. (+10000) ilovethe80s is a splendid one to behold. (+10000) ilovethe80s is a splendid one to behold. (+10000) ilovethe80s is a splendid one to behold. (+10000) ilovethe80s is a splendid one to behold. (+10000) ilovethe80s is a splendid one to behold. (+10000) ilovethe80s is a splendid one to behold. (+10000)
    ilovethe80s is offline
    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.
    CSCS

    845@132 | Wilks 429.55
    Meet lifts : Squat 275 | Bench 170 | Dead 400

    Journal : http://tinyurl.com/80s-lifting-journal

    mom to 3 boys / spend my life at grocery store crew
    Reply With Quote

  8. #8
    Registered User jlockleOSU's Avatar
    Join Date: Sep 2009
    Posts: 397
    Rep Power: 803
    jlockleOSU is a jewel in the rough. (+500) jlockleOSU is a jewel in the rough. (+500) jlockleOSU is a jewel in the rough. (+500) jlockleOSU is a jewel in the rough. (+500) jlockleOSU is a jewel in the rough. (+500) jlockleOSU is a jewel in the rough. (+500) jlockleOSU is a jewel in the rough. (+500) jlockleOSU is a jewel in the rough. (+500) jlockleOSU is a jewel in the rough. (+500) jlockleOSU is a jewel in the rough. (+500) jlockleOSU is a jewel in the rough. (+500)
    jlockleOSU is offline
    I went 250 to 275 running it for 3 weeks. I had done 260 about two months before that though.
    Reply With Quote

  9. #9
    Boner Patrol JohnnyRingo350's Avatar
    Join Date: Feb 2011
    Location: United States
    Age: 34
    Posts: 3,513
    Rep Power: 9827
    JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000)
    JohnnyRingo350 is offline
    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
    A total@A body weight
    Jesus, Powerlifting, Strongman, foggy mirrors.
    Reply With Quote

  10. #10
    Banned Kemo1990's Avatar
    Join Date: May 2011
    Location: Arlington, Texas, United States
    Age: 33
    Posts: 7,802
    Rep Power: 0
    Kemo1990 is a glorious beacon of knowledge. (+2500) Kemo1990 is a glorious beacon of knowledge. (+2500) Kemo1990 is a glorious beacon of knowledge. (+2500) Kemo1990 is a glorious beacon of knowledge. (+2500) Kemo1990 is a glorious beacon of knowledge. (+2500) Kemo1990 is a glorious beacon of knowledge. (+2500) Kemo1990 is a glorious beacon of knowledge. (+2500) Kemo1990 is a glorious beacon of knowledge. (+2500) Kemo1990 is a glorious beacon of knowledge. (+2500) Kemo1990 is a glorious beacon of knowledge. (+2500) Kemo1990 is a glorious beacon of knowledge. (+2500)
    Kemo1990 is offline
    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?
    Reply With Quote

  11. #11
    Banned HighRolluh's Avatar
    Join Date: Apr 2012
    Posts: 2,567
    Rep Power: 0
    HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500)
    HighRolluh is offline
    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
    Reply With Quote

  12. #12
    Banned NooDawgg's Avatar
    Join Date: Oct 2012
    Posts: 190
    Rep Power: 0
    NooDawgg is a glorious beacon of knowledge. (+2500) NooDawgg is a glorious beacon of knowledge. (+2500) NooDawgg is a glorious beacon of knowledge. (+2500) NooDawgg is a glorious beacon of knowledge. (+2500) NooDawgg is a glorious beacon of knowledge. (+2500) NooDawgg is a glorious beacon of knowledge. (+2500) NooDawgg is a glorious beacon of knowledge. (+2500) NooDawgg is a glorious beacon of knowledge. (+2500) NooDawgg is a glorious beacon of knowledge. (+2500) NooDawgg is a glorious beacon of knowledge. (+2500) NooDawgg is a glorious beacon of knowledge. (+2500)
    NooDawgg is offline
    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
    Reply With Quote

  13. #13
    Banned HighRolluh's Avatar
    Join Date: Apr 2012
    Posts: 2,567
    Rep Power: 0
    HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500)
    HighRolluh is offline
    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
    Reply With Quote

  14. #14
    Banned shaneaunt's Avatar
    Join Date: May 2011
    Location: United States
    Age: 27
    Posts: 5,814
    Rep Power: 0
    shaneaunt is a complete loser! (-2000) shaneaunt is a complete loser! (-2000) shaneaunt is a complete loser! (-2000) shaneaunt is a complete loser! (-2000) shaneaunt is a complete loser! (-2000) shaneaunt is a complete loser! (-2000) shaneaunt is a complete loser! (-2000) shaneaunt is a complete loser! (-2000) shaneaunt is a complete loser! (-2000) shaneaunt is a complete loser! (-2000) shaneaunt is a complete loser! (-2000)
    shaneaunt is offline
    Didn't do much for me tbh
    Reply With Quote

  15. #15
    Registered User Link815's Avatar
    Join Date: Jul 2009
    Location: Illinois, United States
    Age: 35
    Posts: 4,674
    Rep Power: 20343
    Link815 has much to be proud of. One of the best! (+20000) Link815 has much to be proud of. One of the best! (+20000) Link815 has much to be proud of. One of the best! (+20000) Link815 has much to be proud of. One of the best! (+20000) Link815 has much to be proud of. One of the best! (+20000) Link815 has much to be proud of. One of the best! (+20000) Link815 has much to be proud of. One of the best! (+20000) Link815 has much to be proud of. One of the best! (+20000) Link815 has much to be proud of. One of the best! (+20000) Link815 has much to be proud of. One of the best! (+20000) Link815 has much to be proud of. One of the best! (+20000)
    Link815 is offline
    I got a pec strain.
    Best Sanctioned Lifts (USPA/USAPL):
    683w/452/507

    Best Gym Lifts:
    675w/477.5/495
    Reply With Quote

  16. #16
    04/28/2026 hammerfelt's Avatar
    Join Date: Aug 2010
    Posts: 7,092
    Rep Power: 23403
    hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000)
    hammerfelt is offline
    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.
    Reply With Quote

  17. #17
    Registered User LordWolfz's Avatar
    Join Date: Sep 2008
    Age: 34
    Posts: 18
    Rep Power: 0
    LordWolfz has a little shameless behaviour in the past. (-10)
    LordWolfz is offline
    245 to 275 in 4 week (with the rest week) 2 years ago, (I will start it again soon)
    Reply With Quote

  18. #18
    Banned HighRolluh's Avatar
    Join Date: Apr 2012
    Posts: 2,567
    Rep Power: 0
    HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500) HighRolluh is not very helpful. (-500)
    HighRolluh is offline
    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?
    Reply With Quote

  19. #19
    Registered User IcedEarth111's Avatar
    Join Date: Jan 2010
    Age: 36
    Posts: 481
    Rep Power: 1683
    IcedEarth111 is just really nice. (+1000) IcedEarth111 is just really nice. (+1000) IcedEarth111 is just really nice. (+1000) IcedEarth111 is just really nice. (+1000) IcedEarth111 is just really nice. (+1000) IcedEarth111 is just really nice. (+1000) IcedEarth111 is just really nice. (+1000) IcedEarth111 is just really nice. (+1000) IcedEarth111 is just really nice. (+1000) IcedEarth111 is just really nice. (+1000) IcedEarth111 is just really nice. (+1000)
    IcedEarth111 is offline
    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
    Reply With Quote

  20. #20
    04/28/2026 hammerfelt's Avatar
    Join Date: Aug 2010
    Posts: 7,092
    Rep Power: 23403
    hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000) hammerfelt has much to be proud of. One of the best! (+20000)
    hammerfelt is offline
    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.
    Reply With Quote

  21. #21
    Banned BongoBanger's Avatar
    Join Date: Mar 2004
    Posts: 13,801
    Rep Power: 0
    BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000) BongoBanger has much to be proud of. One of the best! (+20000)
    BongoBanger is offline
    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.
    Reply With Quote

  22. #22
    Registered User 081034970's Avatar
    Join Date: Apr 2009
    Location: Waterloo, Ontario, Canada
    Age: 34
    Posts: 824
    Rep Power: 512
    081034970 has a spectacular aura about. (+250) 081034970 has a spectacular aura about. (+250) 081034970 has a spectacular aura about. (+250) 081034970 has a spectacular aura about. (+250) 081034970 has a spectacular aura about. (+250) 081034970 has a spectacular aura about. (+250) 081034970 has a spectacular aura about. (+250) 081034970 has a spectacular aura about. (+250) 081034970 has a spectacular aura about. (+250) 081034970 has a spectacular aura about. (+250) 081034970 has a spectacular aura about. (+250)
    081034970 is offline
    Went from 265 to 300.

    Check out my log on it:
    http://forum.bodybuilding.com/showth...6390023&page=1
    ***Unjustly mod negged crew***

    *Actually Lift Crew*
    *Actually Competed Crew*
    *Successful Cut Crew*
    http://forum.bodybuilding.com/showthread.php?t=144113651&page=1
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts