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  1. #1
    Registered User Tylerh2055's Avatar
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    Smolov jr overhead press cycle

    So it seems like one of the best ways to bring up a raw bench is through strong ass shoulders .

    My over head press strength never seems to increase , I was thinking of doing smolov jr with the press, hoping to increase weights and have carry over to my bench . anyone think it would work ?

    Any suggestions or thoughts would be appreciated
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    Current lifts (raw) bw 230
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  2. #2
    Liftin' 308smk's Avatar
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    I had a guy who ran full smolov for the military press. His lifts went up negligibly.

    If you want to build your bench, do close grip paused bench for 7-10 sets of 5's around 75% frequently. Or do smolov for the bench.
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  3. #3
    1500 raw will be wrecked baxtej44's Avatar
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    how long have you been lifting? what is your current programming like for OHP? for bench? how have your other lifts been going up? what has your body weight been doing? how is your sleep? how is your stress? how is your recovery? how are your warmups? video of OHP? video of bench?
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  4. #4
    Sheikoed to Death Dogmai's Avatar
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    **** that sounds like an awful idea.
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  5. #5
    Registered User IcedEarth111's Avatar
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    a friend of mine did it for the push press and got 33 lbs in 3 weeks

    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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  6. #6
    Registered User Tylerh2055's Avatar
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    Originally Posted by baxtej44 View Post
    how long have you been lifting? what is your current programming like for OHP? for bench? how have your other lifts been going up? what has your body weight been doing? how is your sleep? how is your stress? how is your recovery? how are your warmups? video of OHP? video of bench?
    Training 3 years, just got done the 5/3/1 boring but big 3 Month challenge with progress on all of my lifts besides OHP , couldn't add anything to it. Macros are tracked to the tee with a 1 pound a month increase for the last 5 months. Warm up and mobility work everyday ( practice Bryce Lewis choose your adventure warmups ) and recovery is fine .
    Stepping on the platform during 2015

    Current lifts (raw) bw 230
    Squat = 480
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  7. #7
    Objective optimist Xuaxace's Avatar
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    I think the only time something like smolov JR would help is if your overhead is inherently weak due bad technique compared to your other presses (like bench), in which case the high volume and frequency might help improve on technique and thus increase the weight. Trial and error I guess, I would just do a tonne of rotator cuff work (facepulls) when doing something like that.
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  8. #8
    fat powerlifter scullin's Avatar
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    Originally Posted by Tylerh2055 View Post
    Training 3 years, just got done the 5/3/1 boring but big 3 Month challenge with progress on all of my lifts besides OHP , couldn't add anything to it. Macros are tracked to the tee with a 1 pound a month increase for the last 5 months. Warm up and mobility work everyday ( practice Bryce Lewis choose your adventure warmups ) and recovery is fine .
    The best way I've increased OHP was doing 5/3/1 (although I do 3/5/1) followed by heavy singles. Brought my OHP 1RM from 185 to 215 in about two months. The first month I was doing the Triumvirate assistance template then dropped it for the second month (I was mostly prepping for a meet but I tested 1RM in OHP a few days after the meet).
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  9. #9
    Registered User Tylerh2055's Avatar
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    Originally Posted by Xuaxace View Post
    I think the only time something like smolov JR would help is if your overhead is inherently weak due bad technique compared to your other presses (like bench), in which case the high volume and frequency might help improve on technique and thus increase the weight. Trial and error I guess, I would just do a tonne of rotator cuff work (facepulls) when doing something like that.
    Yeah, if I were to do it I would do a 1:1 ratio of over head and upper back work to balance it out. Other then that keep assistance movements to a minimal and squat like twice a week along with. might give it a try, will post a log if I do.
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  10. #10
    Banned BongoBanger's Avatar
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    ftw wrestler just did it for overhead press, got 15lbs out of it.


    overhead press and bench have little correlation imo.
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  11. #11
    Team CESA LessThanLuke's Avatar
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    Originally Posted by BongoBanger View Post
    ftw wrestler just did it for overhead press, got 15lbs out of it.


    overhead press and bench have little correlation imo.
    It's different for everyone but yah for me there's not much carryover. 253 strict OHP 341 bench lolol
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  12. #12
    Banned BongoBanger's Avatar
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    ^^ i'm at 200 ohp and a 315 paused bench. I know people who press near there bench/more than i press with a smaller bench and it baffles me.
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  13. #13
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    pretty cool idea man I've always wanted a 225 military press so i might give it a try. If you are trying to up your bench though may as well just run smolov on bench
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  14. #14
    But I'm not a powerlifter Aasemd's Avatar
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    Personally I make the most progress in a 5x5, lifts are rising steadily

    Next squat is 290 5x5
    Next DL is 390 5x5
    Next bench is 230 5x5
    Who even cares?
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    Registered User kinggorilla's Avatar
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    thats sounds like a pretty ****ty plan op.
    my best standing strict oh press was 305 while my bench was 405 they had practically no correlation between them.
    a routine for either bench or oh press that yields great results is 6x3 at 90% adding 5lbs each week for six weeks then testing on the 7th then a 3 week deload rinse and repeat with new 90%.

    my dumbass didnt stretch (at all)or do any kind of prehab so i ****ed myself up pretty good.I just oh pressed for the first time in 2 years and got 185 for 3x3 easily it will be 315 in about a year.
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