Obviously Smolov Jr. can be done for squat but anyne try it for bench press? It says on this site that it can be done with bench press.
“The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). It’s less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e.g., it works well for bench). The routine is as follows:”
Just wondering if this would be OVERKILL for the shoulders and such, I’m guessing doing rotator work, stretching pecs and such would be a must! And I’m guessing after bench or on a seperate day that rows of various sorts, chin ups should be done.
What you all think?
I know of a few (stallion, etc.) who have done it actually i think stall just mentioned he finished the cycle for bench recently. The main issue to be addressed is: how healthy are your shoulders? If you are used to heavy volume, take proper restorative measures like sleep / pre-peri-post workout nutrition etc. you should be good. I would definitely do some sort of rowing/chins as well as a leg day. It may not be the same as squats, but it still is very taxing and as such i’d reccommend cutting back on other lifts a lot.
I’m sure stallion will chime in as he is the smolov guru haha. If you decide to do it, keep us posted. Goodluck.
“Mini Smolov for benching have worked fine for me. 3 weeks is only 12 workouts. Even tough you get very tired, it is definately doable. My advise would be to reduce the 1RM the program is calculated off with 5 to 10kilos.” - Stallion
Yeah, so does that mean that my current 1RM, say is 370 right now. I would adjust it lower to like 360 or 350? And then do the program?
I did the smolov squat when I was 16, so I do know how hard it was for me back then. It did take my squat up to 430 at 180lbs being 16, it was a good success.
After the benching I’d definately squat, mostly to maintain. and definaetly do quite a bit of chins, with shoulder rehab just to stay safe.
Do you know what kinda gains one can get off this program? I’m guessing 15-20lbs?
I’ve done the mini smolov some times for benchpress and for floorpress. Gains have been anything from 2.5kg to 7.5kg. It depends a lot about how much you eat. If you gain some bodyweight from eating well, then your pressing power is likely to benefit as well. On my norwegian strength community forum many have done this program, ans gains have typically been in the range from 2.5kg to 10kg. Obviously there are many factors that should be considered. As already mentioned, there should be some rows and back work added to the routine. I advise against doing any serious direct shoulder work while on the program. The shoulders will have enough trouble recovering from the workouts.
If you give the program a serious shot, and eat well, and do all the workouts as outlined, you will be guaranteed to see decent results if you are a beginner or an intermediate lifter. If you are a very advanced lifter it is not sure the gains will be that great.
I’ve done smolov jr for bench and it worked well. My bench was disgustingly low anyway, but I gained 15lbs on my max. It finally got me over the hump from 210 to 225. I ate like a madman so recovery wasnt too bad. I think that the most benefit I got out of it was with form. Doing so much benching made my form rock-solid.
I just finished this for 3 weeks, I reduced the numbers by a few kg’s, but obviously not enough!
I couldn’t make it through the program(was failing reps, couldn’t hit the numbers), and my right shoulder started to get sore towards the end of the program - have never had shoulder pain before this.
I’m now in my week off, and will see on Saturday if I got any stronger or not.
Im doing this for incline bench and squats at the same time now. With 5kgs lower 1rm for incline and 10kg+ lower for squats. And I do bodyweight chins with the same set/rep scheme as the smolov.
Yeah I know, probably still pretty stupid to do both at the same time. I am currently looking at the third day of week 1 tomorrow.
yeah i don’t think I’m gonna try it for bench, I can go by other means. I think it would just fry my shoulders and I’d get injured, especially since I do muay thai also. For squats I’d definately try it, but it’s just too much for bench I think. Thanks everyone.