Smolov For Bench

Smolov jr is a shorter version of the full smolov program lasting only 3 weeks.

Smolov for bench. It is often run for the squat or the bench press. Can the smolov program be adapted for the bench press. I am now following 5 3 1 thursday 4 2 09 bench.

Is an abbreviated version of the smolov squatting protocol. The brutal squat program that almost guarantees a big pr. However if you stick with it and add weight intelligently you should make great progress on.

Additional benefits of smolov jr. I have a knee injury so i figured i d let it rest and focus on my bench. Smolov junior is just the base mesocycle from the smolov squat routine with a small adjustment.

Smolov junior is not intended to be run for the full 13 week cycle. The last i benched was 300 for 2. It is also very often used for bench press.

It s not nearly as brutal as the original squat program but still enormously challenging. For many of you this 4 day per week regimen will include some of the toughest sets you ve ever attempted. A lesser known but still incredibly effective variant of the smolov squat program is affectionately known as the smolov jr.

This is essentially an adaptation of the squat routine s base mesocycle and is known as smolov jr. This is based off of a 305 max. Strengthening squat and bench.