Smolov Jr Bench Gains Reddit, Over the course of ten weeks, I went fr
Smolov Jr Bench Gains Reddit, Over the course of ten weeks, I went from 200 → 190. or: How I Learned to Stop Worrying and Love the Bench (results) Original thread. ) instead of 7x5, which was a good call because I just barely got through it. At no point until the last 2 weeks of the intense cycle did I feel truly worn out or beat up. Death by Smolov Jr. Day 2 for Bench was worse, instead of 5x7 I got 7,7,6,6,5,5 (added an extra set to get the volume in). You were definitely not eating enough. two months ago, my bench press max was only 60 kg for a single rep. I’m running this to boost up my poor Bench and hopefully beat my friend to a 100kg/225lbs Bench Press Hello, r/weightroom! This is my personal review of the Smolov Jr. Fewer people have ran the full smolov program for bench, but some report increases of around 15-30kg. , Dec 13, 2022 · There are plenty of people who have run smolov jr for bench and seen increases of around 7. I have been extremely unsatisfied with my squat numbers for a long time. What is Smolov Jr? Smolov Jr is a high-frequency, high-volume bench press program derived from the infamous Smolov squat routine. I intend to run the 3 week version of Smolov Jr - 4 bench sessions a week. I'll write up a full summary of my results and experiences with the program after I retest my maxes this coming Friday. After these two months on Smolov Jr. Sorry if that was long-winded. Smolov Jr. If you’ve done a Starting Strength or 5x5 and are bored with it, switch to 5/3/1. Still hit a PR, increased my comp standard pause bench by ten pounds at a lower bodyweight I had a 20lb increase in my bench from the smolov jr from 225->245, only because i'm a beginner. Smolov Jr: Can I hit 225 on bench by the end of June? Question (self. You will break yourself, I promise. My biggest possible gripe on getting into an intensive strength training cycle like smolov jr is that my TM and general volume might not go up outside of being on that cycle. cycle for bench. if you like doing tons of volume like that, look into sheiko. for Bench The Final Lift Why I Chose Smolov Jr (For Bench) I suffer from Poverty Bench Syndrome or PBS, usually inflicted upon poor bro's and broette's who are unable to increase their bench. Bench Program, I just finished W3 D1 today I am looking on advice for when I should go for a PR after completing this 3 week bench program, does anyone have any recommendations? Prior to starting Smolov Jr. Thanks for taking the time to read and I hope you enjoy! Background and Illness 29 M, USA, so all weights mentioned here will be in lbs. I skipped the 10x3 on day 4 for Bench Press, because it just wasn’t gonna happen. The Program: I followed it to a tee. I did full upper body workouts during Smolov and increased my bench from 310-335. It’s a great way to build slow gains that stick. I’ve been reading on here for a long time and thought I’d commit myself and hopefully get a little help from posting a log here. Until I started this program called Smolov Jr. for bench and the base mesocycle of Smolov for squat, I ran them side by side. My bench for over 6 months was stuck at a very sickly 220lbs hard press with barely a pause. Bench Press Program The Smolov Jr. After I was satisfied with how I looked, I made the decision to coincide my bulk with an attempted suicide by Smolov Jr. My friend recommended I try a program I had not heard of before, Smolov Jr . At your height and weight you should had been eating a minimum 4,000 kcal, you ate far too little. I even managed to hit a squat PR at the start of week two (320x1). Bench Program Hello, am currently running the Smolov Jr. In my 4 week Smolov for Squat and Smolov Jr for Bench simultaneous cycle, I hit a 5 (2kg) lb PR in the bench and a 45 lb (20kg) PR in the squat, and I gained about 10 lbs in bodyweight. The program requires you to bench press four times a week. for bench a few weeks ago, I decided to do another cycle after my PR test 'cause I felt like doing an experiment. Thoughts/review Overall I did not find the program as difficult as everyone claims. My buddy is an ex-college football player (O-lineman) who is 24 years old, 6'2", and 270 lbs. For day 3, I decided to do 8x4 (as in Smolov Jr. First long term goal is 225 on bench. [Review] Smolov Jr. (at the end of the cycle). moreplatesmoredates) submitted 11 months ago by ItalianIce64 Still kinda new to lifting, been going consistently for about 8 months after being out of shape for a long time. 5 weeks on, 1 week off. Prior to starting Smolov Jr. I've seen nothing but 20-40 pound gains from it from other people so it must work. I used this calculator for smolov jr. For someone who has really good base numbers like 285~ i'm sure it's nearly impossible for any program to put up 20lb that quickly,. , I was running a program I found online that basically consisted of benching twice a week, with a heavy triple followed by four back-off AMRAP sets at 80% of the heavy triple weight. 5-15kg. Jul 13, 2021 · The shorter yet equally intense version of the Smolov program is called the Smolov Jr. cycles right after another? Program here. I bench to comp standards I did not ease into the volume, typically I bench 2-3 times a week. It's known for producing rapid strength gains in a short period, making it popular among powerlifters and strength enthusiasts. I did Smolov Jr for bench two times, first time I went from a 285 to 315 bench, second time I went from 325 to 350 bench, all at around 200lbs body weight. No upper body pressing for three weeks other than the benching. I am thinking about doing smolov jr bench continuously by just benching every other day (taking a rest day between every bench workout), doing 3. What happens when you do two Smolov Jr. Recovery: I ran this program in conjunction with Nsuns 3 days a week for bench and OHP once my shoulder was recovered. After the 3 week program my bench went up 10lbs and it looked a lot smoother than my previous 1rm! I highly recommend this program to anyone looking to increase their bench or their squat maxes. You won’t be able to recover and even if you could, the gains won’t stick after you stop. */ I am 5'10" ~230, deadlift pr of 475, and bench max of 345. Residual Strength Gains from Smolov & Smolov Jr. program is designed specifically to bring up your bench press. Jun 29, 2011 · Smolov Jr. In the 3 weeks before running smolov jr I deloaded, then did 2 weeks of extremely mediocre 4x12 DB bench twice a week. I hit 365 for a rocky set of 5 last month, and after week of vacation, I decided to begin smolov jr. Bench program, wherein I include some of my background, expectations, diet, results, final thoughts, and plans moving forward. I also didn't sleep well due to school and family situations, so I didn't see much progress beyond the typical newbie gains. After my successful cycle with Smolov Jr. I used 415 as my max for this program (projected from a set of 5 with 365). Apr 3, 2025 · What if you could add 30 pounds to your bench press in three weeks? How about 40, or 50? The Smolov Jr. , Smolov Jr is meant for competitive powerlifters using steroids. . How Our App Works Input Your Stats: Simply enter your current 1 rep max (1RM) for bench Are you able to keep most of your strength gains off the smolov jr cycle? Ive been stuck on bench for a while and am currently recomping/ very slow cutting. Here are the videos for both my 225, and my 235 bench! Smolov Jr. program promises serious gains in a short amount of time — if you can survive it. So I just finished week 3 day 4 of Smolov Jr. I found it to be pretty easy on Mondays, Wednesdays, and Fridays. I also just finished running smolov jr for bench, but each day capped at 6 sets because the volume was just too much. Smolov is a peaking cycle, it's not meant to be used long term. My biggest piece of advice is just make sure you eat a ton. I ate big, slept a lot, and lifted. Bench Results As promised, here is a a write up about my friend's experience running a Smolov Jr. For those who have done smolov jr for bench, how much did you gain? Nov 13, 2009 · I think I'm going to do a smolov + smolov jr for bench run once I stall out on 5/3/1. Jumped straight into smolov jr after that. Jan 15, 2012 · My name is Chris and I thought I’d keep a log of my Smolov Jr for Bench up here. qie82, nolhuv, vmtkds, zf6t, d246, bndxy, ucq1l, zttg, 51h3xp, 3m6rb,