Smolov Jr Bench
Enter your one rep max and the week to week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program.
Smolov jr bench. I yusef have added some of my own notes at the end of my experience with smolov jr as well. For many of you this 4 day per week regimen will include some of the toughest sets youve ever attempted. The bench press has always been the worst lift for me. A record attempt then this might be the ticket.
There is however a shorter but equally intense program lasting just three weeks. If youre willing to build these lifts at any cost eg. Is an abbreviated version of the smolov squatting protocol. Program check out our write up.
The infamous smolov program for squats and smolov jr for squat andor bench. However if you stick with it and add weight intelligently you should make great progress on. The following is a guest post from forum member harrison a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks. What is smolov jr.
Smolov is a 13 week weightlifting program used to increase your strength in the bench press or back squat. Strengthening squat and bench. Bench press is one of three big lifts in powerlifting and the only one that focuses purely on your upper body strength. For complete details on the smolov jr.
It is also very often used for bench press. There are many methods for improving your bench press but by far one of the most effective is the smolov jr bench press program.
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