Would Smolov Jr. even work for my bench?

[Hardlifter9]

Currently done week 1 of the main 3 week cycle of smolov for squats and liking it.
But curious if smolov jr. is a good idea for the bench, given that I've already done months of high volume/high intensity training (and by that I mean benching heavy twice a week with a very high volume)? Like is it something that would really work for me given my body is already well adapted to a high volume? I have no concerns of injury so that isn't a factor.

[MikeMadden96]

yeah I'm going into my last week of it. I can't say how much my weight has gone up, my 1rm was 290 and the heaviest I've used so far is 255 for 10x3 and I still have to go up 10lbs all sets next week so 265 10x3. I would guess that I can probably give 305-315 a good push right now.

[baxtej44]

no way to tell. many people have success. many others get hurt or can't keep up with it.

[IzzyT]

Considering that Smolov is FOUR days a week of heavy/high intense work, it would probably still constitute a shock microcycle for even you. Compare your volumes to smolov and maybe you can get an idea. Here's an imperfect tool, but it gives you an easy to use metric:

NOL / (100- %1RM) = relative workload. So, for example, take your typical 5x5@~80% off of any 5x5 program. 5x5=25. 100-80=20. 25/20= 1.2.

Smolov 10x3@85%. 30/15=2. You can see this is a whole other level of hurt/insanity. And Smolov has 4 total days with similar relative scores like that.

[spotmebrah]

Currently done week 1 of the main 3 week cycle of smolov for squats and liking it.
But curious if smolov jr. is a good idea for the bench, given that I've already done months of high volume/high intensity training (and by that I mean benching heavy twice a week with a very high volume)? Like is it something that would really work for me given my body is already well adapted to a high volume? I have no concerns of injury so that isn't a factor.

I have done smolov jr and have several friends who went through it and here is my take on it. The high frequency of benching tends to cause more injury unless you balance out well with rotator cuff work (face pull, band stretch etc). The gains are not that sustainable as compared to other programs because those who went off it tends to drop their bench frequency. As you might know, smolov works as it is based on neuromuscular adaptations to high frequency training so once frequency drops, the bench number might drop as well. This is just my take on it. Wish you all the best.

[IronOynx]

This is why I'm not willing to try it, people that don't bench as much get gains, but i think it will be different when your in the 400's. id rather not waste a month causing all that stress on my shoulders for no reason. If you do try it let me know your results lol.

[KillerB84]

This is why I'm not willing to try it, people that don't bench as much get gains, but i think it will be different when your in the 400's. id rather not waste a month causing all that stress on my shoulders for no reason. If you do try it let me know your results lol.

I'm currently training to break 400 on bench and I am going to start Smolov Jr in a couple weeks after my next Bench meet.

I am modifying it to be 3 days a week though. You can follow along in my training log in my sig.