Smolov Junior for Bench

[miked8c]

Has anyone done this program?

It has you benching 4 days a week for three weeks.

How was your experience with it?

Did you just do your compound movements after benching? Obviously you didn't stop squatting and deadlifting for this program, I hope!

 

[moya]

i have ran the smolov squat cycle... if you deadlift and squat heavy you dont get very far...
for bench though, im thinking you could probably get away with more squatting and pulling, but you would probably want to NOT do any other upper body/tri/chest/shoulder work...

 

[Tblock1]

did smolov jr for bench, worked solid. Did get a nagging shoulder pain at the end from all the benching but it put some solid weight on my bench for sure

 

[miked8c]

Where did you put your other lifts in, seeing as you bench 4 days a week.

 

[CoBra666]

was lookin into this, would like to see a mock workout of how to keep other compound lifts wuth bench.. even if its just the big 3 and nothin else

 

[Tblock1]

I dont think its that difficult to get the other lifts in. Say for example you lift monday, wednesday, friday, and saturday.

Monday= squats
Friday= deadlifts

Maybe some other assistance stuff for legs but I dont think much assistance work for upper body is a good idea. You just have to accept for a few weeks that squats and deadlifts arent going to get 100% because you should be focusing on bench

 

[ExtraMile]

I would try what tcock said but If recovery became an issue I would put squats and deads together and do them on one of the bench workouts (the least demanding one) and just do squats, deads and abs.

then if it was still an issue I would deadlift only every 2nd or 3rd week

 

[miked8c]

So you don't think it would be a good idea to run this program with the Coan/Phillipi deadlift routine?

I mean I can't see why my bench press would hinder my dead lift, seeing as the DL uses so many more muscles, most of them barely used in the bench?

The deadlift program I am thinking of only requires one day a week so I would think of it as a waste to not run another program along with the coan /phillipi one.

 

[Tblock1]

yeah that will be a lot to handle though the coan/phillipi one alone gets demanding let alone with the smolov jr on top of it

 

[jstarr37]

if you cant see why your deadlift would effect your bench you not deadlifting heavy enough. After a 5x5 heavy deads i can barely function for the rest of the day lol