Smolov jr bench gains reddit. The idea: Instead of running your standard smolov jr.
Smolov jr bench gains reddit. for bench in the past. My strength did increase on both lifts by about 10kg. Beginning Stats and Background: Age: 22yrs Height: 6’6”, 1. Unfortunately I can't offer you any precision because it was a long time ago--but I retested at about +10% on both lifts and retained about 5% after a month or so coming off the cycle. 140kg Paused ~93kg PR before Modified Smolov Jr. It requires discipline and dedication but is very effective. has me doing. It was good for getting used to going heavier again. Same percentages, same number of workouts but like this: SMOLOV Jr: 6x6, 7x5, 8x4, 10x3 SMOLOV: 4x9, 5x7, 7x5, 10x3 I did smolov jr for 4 weeks. bench press program is strictly for the lifters who want to see people get knocked off their feet when they answer the classic “How much do ya bench?” question. When I did the full program, I liked the Base Mesocycle, but the Intense Mesocycle too intense. You should still train but your bench workouts should be much easier. Program Work? The Smolov Jr. I used 280 for my starting max and used the 4 day/week program. I am currently 6’ ~170lbs. Progression. Total: 265# Sq (15# pr!) I've done Smolov Jr. The thing is my bench hasn't been able to progress to the degree that my squat/rows/deadlift have, and now it's quite far behind (185 x 5) compared to, for example, my rows (245 x 6). Ending Bench 1RM: 285lbs. ’ All you’ll do is take the full smolov program or take smolov junior, and substitute bench presses for The idea: Instead of running your standard smolov jr. once I finished bench, I waited a week and maxed and got a 10lb PR. People have also used Smolov Jr. I currently follow 4 day split 5/3/1 BBB programming. NFI why Squattydog hasn't done a Smolov Jr yet, he'd harpoon that goddamn white whale of his in no time - I'd put a few bucks on him smashing three plates after one cycle. In 2016 I increased my bench 1RM from 195lb to 265lb. Apparently, I have a lot more potential. Ending body weight: 206lbs. Feb 19, 2024 · This variation of the program came about as people started to find that following the main Smolov program was unrealistic. Instead of setting an increment up front, I decided to change it 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. for three straight one-month blocks a few years ago. I ran smolov jr and smolov for squats at the same time and it worked out. PR before Smolov Jr. (nothing to do with the Russians, I think) format for the base cycle rather than the original Smolov layout (6x6, 7x5, 8x4, 10x3 in Jr. I ran Smolov Jr. And my body weight went from 170lb to 200lb. I've run it w/ touch and go reps, and added weight (started with 10 pound jumps then went to 5 lb jumps) for 7 consecutive weeks before I failed. It still worked, and quite well. 5kg 1rpm and i wanted to try smolov. Did Smolov for squat at the same time and got 35 pounds on that. Pros of Smolov Jr. I use the 10x6x2 model. Boris Sheiko, a famous PL coach and a Russian, has never heard of Smolov or Sergey Smolov. Instead of deloading I decided to try a smolov jr bench cycle. Raw bench: 320 1RM, 275 5RM Bodyweight: 237 Program Hey i wanted to ask really quick i started smolov cuz i hit a hard platue on 92. My friend recommended I try a program I had not heard of before, Smolov Jr. bench for 10 straight weeks. Smolov Jr is meant for competitive powerlifters using steroids. versus 4x9, 5x7, 7x5, 10x3 in Smolov), which I chose based on a lack of experience with high volume training. Backstory: In September I ran a smolov jr bench cycle and hit a 20lb pr at 247lbs. It wasn't the repetitiveness that I liked but rather the challenge of being at max effort so much. At your height and weight you should had been eating a minimum 4,000 kcal, you ate far too little. and you are naturally strong anyway using any program. is a high volume, high intensity program that cannot be run for too long without fatigue build up. Each week I rotate the rep ranges and sets so the following week would be, bench:8x4-6 incline10x2-3, shoulder press:6x8-10. That said, it is a peaking program and in my experience some regression occurs in the following months. Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. Ive run smolov Jr for bench 3 times averaging a 5kg increase each cycle. Squat 315-365 failed at 375. 150kg Paused Results may also vary, in my own research into the program, a few lifters mentioned strength gains were temporary. On my last cycle I could only peak at 245x3. I finished my first cycle of Smolov Jr. I used 10 lbs less than my calculated one rep max (325) because most forums recommend using a conservative 1RM when running the routine the first time. to my usual routine, so my workouts are a little longer except for chest/tri day when I just substitute my usual bench rep scheme for whatever Smolov Jr. Ran a cycle right after that then hit 275. I used this calculator for smolov jr. Many users have had the experience post smolov jr of losing a solid chunk of those gains so I wanted to avoid that. Well, this time the weight flew back on and I was able to run smolov jr. You need to have an iron will for when the going gets tough because it is going to get tough with every single workout. Hit a few heavyish - but not at all max - singles, do some easy bro work to get the blood flowing and get out of the gym. My goals are really to just get stronger without getting much bigger. Overall, I had a great experience with the Smolov Jr. If you’ve done a Starting Strength or 5x5 and are bored with it, switch to 5/3/1. I have decided to just add Smolov Jr. last summer and got my bench from 200 to 245 but my bench has stalled since then. Would recommend it to anyone that is at See full list on barbend. To explain things a bit more, the basic smolov Jr program works by running people into the ground. I'd also like to not lose whatever gains I've made on squat/deadlift, though. for press. I had done Smolov Jr for Bench before so I will compare this version of mine with it. I want to switch to 5/3/1 with Smolov Jr for Bench as my bench hasnt increased throughout the 6 months, still stuck at 225 x5 and whenever I move up to even 230 or 235 I can barely squeeze out 3 reps. OHP 1x160 (I tested this for shits and giggles after smolov jr cycle after not doing any OHP for the duration and it went up 15lbs) i did smolov jr a couple months ago, took my bench from 235ish to to 250 in 3 weeks. Post Smolov Jr. I used 415 as my max for this program (projected from a set of 5 with 365). Do a de-load week 50-65% followed by an adaptive week in which the adaptive week slowly increase in percentages starting from 60% of your new 1rm, then trying maintaining without hitting the new 1rm for about a month or a month and a half. I was tiring. Bench 245-265 failed at 275. 70 votes, 11 comments. I ran Smolov Jr for squat and bench simultaneously, spread out to 3 days / 4 weeks, deadlifting on the 4th day, leading up to a powerlifting meet. , you’ll aim to add 5-10lb to each lift, followed by another 5-10lb increase in week 3. I'd say on averfage you can gain 10-15 lbs in 3 weeks if you eat in a surplus and can recover from it. While 5kg a month is still good I still believe there might be a faster results bench program out there. I was thinking of adding in a lot of back work to help my shoulders and maybe some hammer curls for the elbows. It IS my favorite bench program ever though. Starting Stats. Narrow grip bench. I've run Smolov Jr. for bench I needed to add in a bunch of pec stretches with light dumbbells (like 5-10 pounds) and really taking it slow with dumbbell flies before and afterwards to get a real good stretch. And I always had gains. I think even more intermediate or even advanced trainees can see significant gains with Smolov Jr, particularly if they are relatively naive to high volume work (I had mostly just spammed 3x5 and other less volume shit prior to this). After finishing the 12 week progression and subsequently plateauing on bench, I transitioned into Smolov Jr for bench. Might as well do a second Smolov Jr after some rest. for Squat and Bench. . (long story short the year before was hard I was stressed out and not making good gains) Before running Smolov Jr. I did no other assistance work during the program and took the percentages directly from my 1RM. Big ups to you man. I always run smolov jr back to back when I'm bulking (not cutting. Bench variations that most closely mimic your target movement will always be the best. A 4 plate squat isn't huge, but out of beginner territory. This time, I found a PHUL routine that would help me work on size, too, not just strength. I run smolov jr for bench back to back when i'm bulking. I'm looking to take my bench from 280 to 300. I know your first thought is probably holy fuck, but this was a tested 1rm prior to the cycle and a tested 1rm 1. However, I have seen some dissenting opinion on these two programs. I was running the second cycle of Smolov for squats at the same time as running Smolov Jr for bench and would be spending 1. This. */ I am 5'10" ~230, deadlift pr of 475, and bench max of 345. Now when I bench I really feel more at ease, I feel like I actually know how to bench and can make more accurate decisions in what to do Just because you stall for a bit, or have a borderline intermediate bench, does not mean you are ready for smolov jr. I had to completely restart my bench at around 150 and work my way back up. I was ready to assumy I had hit my genetic potential and gains would only come 5# a year from now on. squat program and would definitely recommend it to anyone looking to improve their squat strength. I then started up 5/3/1 BBB and started with 90% of my (calculated) 1RM which had me lifting 205x1 on week 3. Dec 13, 2022 · Then in week 2 of smolov jr. I focused heavily on bench in my training prior to the quarantine, but at home I don't have a bench nor a rack, and so - It's OHP specialization time. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Smolov Jr. Sure, you’ll develop lung capacity, but you’ll still suck at swimming. Apparently not so. I ran squat and bench at the same time, using at 90% of my one rep max for each lift. It was always tough, but doable. for bench and thought I'd share my results. Pin press. I'd like to be able to at least do 3x5 for squats and 1x5 for deadlift atleast once per week on days that I'm lifting. for lifts other than the squat, namely the bench press. Nov 13, 2009 · I also did Smolov Jr. program works the same way as the base mesocycle of the main Smolov program. How Does The Smolov Jr. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Using non-bench movements to get your bench up is like training for a 1 mile swim by running marathons. My best gym lifts are : High bar squat 160kg (353lbs) Bench 100kg (220lbs) this was touch n go, bum off the bench Sumo deadlift 185kg Training Jul 13, 2021 · The Smolov Jr. Still hit a PR, increased my comp standard pause bench by ten pounds at a lower bodyweight Keep in mind I was also coming off a period of weight gain and bodybuilding, and I used accessories like incline bench to build up weak points before going back to regular bench. You want low stress super hydration + creatine + hit your protein goal + rest 7-9 hours of sleep. Ran a cycle again and then 265. Starting Bench 1RM: 255lbs. Once I got to the switching phase, I dropped everything and started Smolov bench. So I decided to run Smolov Jr for bench congruently with my next 5/3/1 cycle beginning February 18th. You won’t be able to recover and even if you could, the gains won’t stick after you stop. Wasn't easy, but worked fine. It pinched the nerve that supplies my right tricep and pec and I lost all ability to bench. I ran the program for squats, bench, and weighted chin-ups and did the lifts in that order during my workout. ? Choose one 1 - you never benched before that (newbie gains) and it had nothing to do with Smolov Jr. bench routine I decided to look into using it for a high volume linear progression rather than a peaking program. Smolov for Bench. The following day (during the intense cycle of smolov squat) I started smolov jr. April 2022 – Small and weak, but healthy, I was set on jumping back onto the gains train all over again. Floor press. I hit 365 for a rocky set of 5 last month, and after week of vacation, I decided to begin smolov jr. 2 - you are on gear - and (again) any program would have produced those results but still 120 pound increase? Smolov JR for bench really isn't all that tough. I just started Smolov Jr for bench. I want to run it again but add in accessories this time. I went from "I sort Saw some pretty solid strength/size gains. com Jun 29, 2011 · Just finished my first run at Smolov Jr. It is a very challenging program, but it helped my quite a bit. My final 10x3 day was 255 with the beginning of the week being 225 for 6x6. cycle for bench. Deadlift 1x395. a couple times as well as the full 12-week Smolov program. I'll leave a few comments on bench because I have had a lot of success using Smolov Jr. took me from 415 to 455 at 193 lbs. Well its entirely a matter of opinion then. My bench max has been stuck around 275-290 for years. Squat 1x315. It seems hit or miss on its own and there are smarter more sustainable ways to bench with higher frequency- couldn't imagine trying to drag out smolov jr even longer, even with 5lb jumps weekly seems like it would get bad fast. Upping your benching numbers will now be much easier for you with the use of this Google sheet. I may end up coming back to smolov Jr for bench, I preferred to use incline as I still got a 5kg carry over to my flat bench and my upper pecs and delts looked a lot I have been doing Madcow for 6 months and my bench hit a wall at 5x280 lbs. One thing I recommend is run Smolov Jr for bench once in a while. I liked Smolov Jr, which is basically just the Base Mesocycle of the full Smolov program. EDIT: If you're not accustomed to a fuckton of volume, start with Smolov Jr, not full Smolov or Sheiko. Here are the videos for both my 225, and my 235 bench! LoL - 120 pounds 1RM increase in 6 months due to Smolov Jr. I also tested my maxes so I would know where to start, and I got 225/155/250. Smolov Jr Bench Spreadsheet. with 215x3 for 10 sets. Friday: heavy shoulder press (standing or seated) 10 sets of 2-3. IMO Smolov Jr is by far the best program for absolutely blasting through a Bench plateau, especially at lighter-ish weights. More importantly, who is Smolov? Googling Sergey Smolov only returns pages talking about Smolov and Smolov Jr. During that year I started out with a basic 5x5 and then swapped over to nSuns 5/3/1 and made amazing gains on my dead and squat. So I am going to be testing my maxes this weekend and I was planning on starting the smolov 13 week squat program and the smolov jr 3 week bench program based on my new maxes. Gained some muscle and some fat obviously. As soon as my shoulder is back to 100% though, I sure as shit know what I'll be doing to get my bench back to 280 - I dare say two Smolov Jr cycles will put me over 300. Another ‘variation’ of smolov is simply called ‘smolov for bench’ or ‘smolov jr for bench. First two workouts felt easy but the real test will come today and tomorrow. All you need is to determine your 1 RM on your bench press and you are ready to go. I tried regular smolov jr for bench and just ended up beating myself up with a minor injury and not PRing. That's why I say Smolov helped me "peak" to a PR- it's not a magic muscle gain routine, so don't expect it to work twice in a row. 98m Weight: 235 lbs Squat 1rm: 315 lbs Bench 1rm: 225 lbs Deadlift… Nice progress, right now running Smolov Jr for Bench to finally bench 315. My week goes Monday: 6 sets of 7-10 rep bench then accessory lifts. It’s a great way to build slow gains that stick. Smolov is Don't run smolov jr for DL, run the base mesocycle from the full smolov squat routine - the Smolov Jr rep counts reflect the smaller muscles that are targeted. The previous cycle to that was 240x4. 5 weeks after the cycle. I was stuck at 240 lbs for the bench for the longest time until smolov boosted me to 250. Lift Progression (no equipment) Squat 265 -> 280 Bench 285 -> 300 Smolov JR - +10lbs per week cycle Starting body weight: 212lbs. It has been working great but up until February 16, but I felt my bench had been stalling. 140kg Paused 145kg Paused fail at top due to weakness PR after Modified Smolov Jr. I'm thinking about trying a powerlifting program next to switch things up. Smolov Jr. Is it recommended that I just do exclusively bench? Having barely benched in 5 months again I found myself stuck at 215! Seems like I always found a way back to that bench number. The Program Smolov Jr. The difference being fewer, longer sets at the beginning. I've found that whenever I ran Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. however after each workout i noticed i couldn't recover fast enough before the next, eventually on the second last workout i strained my left pectoral muscle and couldn't bench for 2 weeks. I've gotten into equipped lifting since, but with COVID I figured I'd take some time to work on my raw bench. 130kg Paused ~90kg PR after Smolov Jr. 5 hours doing the same two exercises 4 days a week (Saturday being bench only). I used the Smolov Jr. I previously ran Smolov Jr. Ran Canditos 6 week program before and I really liked it a lot, my only critique would be that for me personally volume on the Bench was too low to really progress. I am 5 workouts (just started the second week) into my first Smolov Jr. If you’re prepared to do the work, you could enjoy a 30-60+ pound increase for 6 weeks (15-25 pounds in bench) of hard graft (including the intro cycle). The first week was really light so i added 5kg to the next week and i completed 6x6 and 7x5 then in 8x4 i did 3 reps on last 2 sets and on 10x3 i did 85kg for 2 sets and because it felt really heavy i lower the weight to 82,5kg and on my ninth set i did 2 reps and my question is So after about 6 months of brosplit lifting, I started stronglifts 5x5 in January (mostly, I definitely followed it for bench/squats/deadlifts but did a bit more auxiliary work) for about 3 months. The 205 went up easily enough, but I don't think I would have had enough gas in the tank to hit 215 for 10 sets of 3. Trust me. I have been training since august 2022, I eat around 3-4k calories a day, I have around 500-600 carbs a day along with 130-185 grams of protein a day, I turn 18 at the end of January and wanted to bench as much as possible before I turn 18 hens why I ran the smolov program 2 times, I was planning on running it 3 times in total with a week break between each cycle but I realised I can’t do it I started squat by itself with just 3x5 bench and press alternating along with chin-ups. Wednesday: incline bench press 8 sets of 4-6 with arm accessories. Pause bench. 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. Throughout the year bench has always been my weakest in terms of strength and form, which is odd considering my strict press is 80kg (176lbs). Into. Using the template presented here, you can take a note of your prospective bench press lifts while you follow the Smolov Jr Bench protocol. please don't do smolov while cutting). That’s awesome progress! I also just finished running smolov jr for bench, but each day capped at 6 sets because the volume was just too much. Bench with bands. What I found to help was: Removing the 10 x 3 days (they take way too long) Bench pressing every other day (even if it means going in on a Sunday) Removing accessory pressing movements Eating and sleeping plenty Do lots of chest-supported rows and pull-ups/chin-ups Apr 23, 2013 · Pros & Cons of Smolov Squat Routine & Smolov Jr. But I wouldn't suggest doing it more then twice a year. The first 3 weeks of the squat program are very limited so just bench a lot during that time and you should be fine. I was wondering if anyone has incorporated a smolov jr cycle for bench into their routine and how they went about doing it. zhwkl jyfliq hlnwvn ivr gquvm viiwq epnn jjusu rwhfm uahyg