Is Smolov JR good for bench?

Smolov Jr. is an abbreviated version of the Smolov squatting protocol. It is also very often used for bench press. For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted.

When can you max out after Smolov Jr?

When you complete the program, be sure to rest and deload before you max out. You can max out a few days after completing the program, but the recommendation is at least one week However, listen to your body and if you need more, then take more.

How often should I do Smolov Jr?

Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. Each week the same repetition scheme is repeated. The weights used on each day are based on your one rep max according to the table below. Each week, depending on how the previous week went, you will add weight according to the table.

How often should I do Smolov Jr bench press?

Smolov Jr is a 3 week training routine derived from the “base mesocycle” of the Smolov Russian squat routine. Apparently it’s easier and can be used for a variety of lifts. In my case, I’m going to be using this routine for the bench press. Bench press will be done 4 times per week, with escalating intensities as the week progresses.

What kind of workout does Smolov jr.do?

WORKOUT OVERVIEW Experience: Advanced, Intermediate Days per week: Four Equipment: Barbell, Bench Press, Squat Rack Great for: Everyone, Powerlifter, Strongman, Weight Focus: Bench Press, Deadlift, Full Body, Lower

How often should I do Smolov Jr squats?

Smolov Jr. is an abbreviated version of the Smolov squatting protocol. It is also very often used for bench press. For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted. However, if you stick with it and add weight intelligently, you should make great progress on your lifts.

How many days per week should I do Smolov Jr?

Smolov Jr. is a popular variant from the original Smolov squat cycle. The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. This high volume, high frequency routine will have you lifting four days per week, with the option to spread it over three days per week.