Smolov Jr Bench "modified" experience +30 on bench in 6 weeks

[markismighty]

Hello all. I am posting this to share my experience for others

I had a pre smolov jr touch and go max of 335, prob get 340 and maybe maybe 345 if everything went well. I was bench pressing 1-2 times per week, never have I done 3 or even 4 bench workouts in a week. Here is my log

Smolov Jr (335), all reps paused

Week 1(started on Thursday)
Thursday: 235 6x6, easy easy....
Sat: 250 7x5, hard as f....almost walked away, elbow joints in agony, I grinded out 7 sets no spot
Tues: Took an extra day of rest, 265 8x4, not too difficult, elbows in agony
Thurs: Again took an extra day, 285 10x3, after the first set I decided not to do paused reps, I walked away after completing set 5, elbow joints, chest, etc sore as hell

Resting till Monday and restart program
Began supplementing with creating HCL and Clear Muscle BetaTor

Smolov Jr restart w 320, all reps paused, 4-5 minutes rest

week 1
Mon: 225, 6x6, lol....I did last set x 8, no joint pain, no soreness
Wed: 240, 7x5, lol again....last set x 6, no joint pain, no soreness
Fri: 255, 8x4 easy enough, no joint issues...feels good, no extra reps, bench next day
Sat: 270, 10x3 make or break day, slight stiffness but I did last set x 5

Feeling sore after Saturday workout so I conservatively increased 5 lbs on next week

week 2 +5lbs
Mon: 230 6x6, last set x 10, I think i accidentally did 7 sets, no joint stiffness or soreness
Wed: 245 7x5, last set x 10, easy as hell
Fri: 260 8x4, easy easy
Sat: 275 10x3, easy, last set x 4

confidence building after weeks 1 and 2, can feel that I'm actually stronger at this point than when i began, at least on repping wt

week 3 +10lbs
Mon: 240 6x6, easy as usual, last set x 8
Wed: 255 7x5, easy...recalled that 250 7x5 last set was a grinder that I almost didn't get, last set x 10
Fri: 270 8x4, easy, last set x 5
Sat: 285 10x3, easy...last set x 5. I only finished 5 sets and they weren't paused when i got crushed originally and had to restart...feeling very good but minor elbow/shoulder issues

Extending smolov jr a week

week 4 +15lbs, no extra reps on any set this week, might be difficult I thought
Mon: 255 6x6, easy
Wed: 270 7x5, easy
Fri: 285 8x4, easy
Sat: 300 10x3, last set of my last workout was x 5, feeling really good at this point, minor elbow/shoulder issues

week 5, deload and max week
Tues: 285 2x6, could prob do a set x 10 here....max is thursday
Thus: Max day warmups: 45x8,95x5,135x4,185x3,225x2,265x1,305x1, Max attempts(touch and go): 335x1(lol, so easy), 345x1(lol, so easy), 355x1(easy enough), 365x1(not super difficult, but started to feel like I might be getting tired)

So I went from 335 to 365 for a solid 30lb gain with at least 10lbs left on the table untested. My goal at the start was to end with 350, the day of maxing I figured if I got off 345 I'd call it a success even if minimal, 350 would put the program in high regards for me....so 365+ I'm speechless

I lost 4lbs during the program, cut soda almost completely from my diet.

Accessory work: every bench day I did 2 exercises for back 3 sets x 10-12 consisting of rows, reverse DB flies, pull ups, t_bar rows and light skull crushers for triceps 3 sets x 10-15 reps. Lighter wt squat workout on my off days. I also run 15-20 minutes at a 10min/mile pace 1-2 times per week on my off days.

365 and 355 attempts are recorded as well as my last set from most of the workouts

[JohnnyRingo350]

[Garage Rat]

Nice!
Thats how you progress,try something ,evaulate and come to a conclusion all while recording your work.
Sometimes thing don't work but in your case it worked well.

[markismighty]

I’m going to run this program again, maybe in 6-8 weeks or once I feel like I’m stalling or plateauing out again.

[CheekyKuntBrah]

increasing volume/intensity/frequency stimulus leads to increase in 1RM. Well done on PB though.

Smolov is a peaking program though, so you should prepare yourself to lose a little bit of that strength as you go back to regular programming.


Whats your squat? im assuming with that bench 455+ at least? If not why not concentrate on bringing that up?

[markismighty]

365 isn’t really a PB on bench, I tore my supraspinatus RC 2 years ago and on the long road of recovery. Just hit a minor plateau on my quest to get back to 4 plates.

My squat PR is 545 btw

[markismighty]

i got 370 for a touch and go today. Still yet to see any drop off in strength and actually I doubt I will at this point.

[PtReyesGreg]

Nice job! Great write up too. That was great how you started out, saw it wasn't going great, re-assessed and reset, and then restarted and followed it through for a win.

[markismighty]

Smolov Jr round 2 started

Using 93% or 345 for workout wt. all reps paused, 3-4 minute rest.

Today was 240 6x6, I did x 10 last set, not to failure. Pretty easy day.

Accessory work: dB rear delt 3x15, cable row x 15,12,10, tricep rope pushdown 3xfailure + superset abs

[markismighty]

Smolov Jr round 2 started

Using 93% or 345 for workout wt. all reps paused, 3-4 minute rest.

Today was 240 6x6, I did x 10 last set, not to failure. Pretty easy day.

Accessory work: dB rear delt 3x15, cable row x 15,12,10, tricep rope pushdown 3xfailure + superset abs

WED: 255 7x5, last set x 10...easy enough but x 10 was tough, i was very slightly sore this day.
accessory work: pullup 3x10, DB row w rubber band 3x15(absolute best back exercise btw), skullcrushers x15, x12, x10, abs

i'll update once the program is completed since I'm not sure too many are interested here

[markismighty]

Ok I’ve finished and blowing Smolov Jr round 2 out of the water again, running it an extra week. I’ll post the program wt up next post

[markismighty]

I've finished the extra week Wednesday workout. I don't think i'll run it an extra week after that. No max goal....just to improve is my goal

All reps paused, rest period 3:30-4:00

Week 1
Mon: 240 6x6, last set x 10
Wed: 255 7x5, last set x 10
Fri: 275 8x4, last set x 5
Sat: 290 10x3, last set x 6

Week 2+10
Mon: 250 6x6, last set x 8
Wed: 265 7x5, last set x 9
Fri: 285 8x4, last set x 6
Sat: 300 10x3, last set x 5

Week 3, +20, no extra reps
Mon: 260 6x6
Wed: 275 7x5
Fri: 295 8x4
Sat: 310 10x3, last set x 5

Week 4+25, no extra reps
Mon: 265 6x6, 3 second pause on last set, last rep is 5 full second pause
Wed: 280 7x5, 3 second pause on last set, last rep is full 5 second pause

still yet to complete these below, I will try for an extra 1-2 reps on my last set at 315, none of my extra rep sets are to failure. If I get x5 on my last set of 10x3 I'll go up 5lbs and extend it another week possibly.

Fri: 300 8x4
Sat: 315 10x3

Week 5(TBD, max week)

[markismighty]

Fri: 300 8x4 was easy
Saturday 315 10x3, last set x 5

haven’t yet decided if I’ll go up another 5lbs and extend it another week. Guess I’ll see how it all feels tomorrow.

Any thoughts? Program is a repeat success, extend it or just bank the gains I’ve already made and max test?

[markismighty]

Decided to max this week on Friday and not to extend. Give my shoulders a break.

Volume deload, single set at 315x7 all paused, unmotivated day.

Looking like I’m in the +20-30 range again, instead of going for a single I’m going to shoot for a double with 365, paused reps

[markismighty]

I did 360x2 paused reps, could of prob gotten x3 or 370x2

Then did 295x10 paused, pretty easy also so thinking 305-310x10 paused as my current peak area.

I’ll run the program again in 6-8 weeks.