If you want to bring up your bench press, try a cycle of smolov jr. The big difference is its 15 as long and not nearly as taxing on your body. Program aka 753 the smolov program is a very intense powerliftingbased program developed by sergey smolov back in 2001. The brutal squat program that almost guarantees a big pr. Incorporating strength cycles into crossfit training the.
Jan 15, 2015 stronglifts is a website and powerlifting program created by mehdi hadim. Apr 18, 2020 the infamous smolov program for squats and smolov jr for squat andor bench. I put together a spreadsheet based off of meatrhits original workout2. Any tips from anyone that has done this program correctly and survived. Not wanting to lose any upperbody mass or shapealthough smolovs program doesnt cause thishunt added a moderate amount of targeted moves to the mix.
Doing light flys on double bench day really opening up the chest and getting a good stretch and blood flowdoing heavier db paused assistance on single bench press session days when it calls for chest muscles eg db paused floor press, db paused flat bench, db paused incline, etc. This routine works well not only with the bench press but with any big compound exercise. Before we go into the 9 week programme let us discuss briefly preplins chart and hristovs inol. What program is best for increasing your bench press. All credit is to him, and i strongly encourage you to visit his website. Oh, if we only had a dollar for each time somebody asked us that. The resulting exercise program is intended to increase strength, not mass. The one place that the greyskull lp method falls short is in specificity. I have to admit, i also wanted to humblebrag a little about my progress. Unlike the original program, smolov jr is much shorter than the original routine and runs for just 3 weeks not. There are a ton of stories and tangents in this one guys, but the topics range from optimal macro composition for a powerlifting diet, to how to pick your weight class, to when to move. You can use this program generator to help design your squatting or pressing i. I must say that this cycle is golden and is the only one that has helped me make gains besides smolov jr.
I suck at bench press and my ohp goes up with minimal effort, so i scrapped my ohp day and added a second bench press day instead. Benching heavy 4 days a week has a way of exposing poor technique, resulting in injury usually to the shoulders. Imo smolov jr is by far the best program for absolutely blasting through a bench plateau, especially at lighterish weights. While not recommended for general strength work, as articulated well by powerlifting to win, these programs are certainly an interesting look into brutal. You end with a week to taper, before finally testing your new 1rm. On the 4 days of benching, id alternate between front squats and conventional. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. This threeday benchpress program is built around three classic power lifts that will toughen up your entire body and increase your strength.
Smolov is every masochistic lifters favorite program. To maximize strength on the bench press you should be pressing the bar back toward your face and then up, not just straight up. Its less difficult than the similar base cycle of the full smolov and is better suited to more lifts e. Sep 17, 2014 smolov jr is a powerful, three week fitness program based on the russian smolov routine, but tailored to be less strenuous and more versatile. Incorporating strength cycles into crossfit training the smolov squat cycle. Its great for improving the strength and muscularity of your entire upper body. Jul 21, 2016 i have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. Aug 10, 2015 three weeks ago, i decided on a whim to run smolov jr. The standard buckeye program recommends the last set set 7 to be 75% x 4 reps, but if you desire a bit more volume andor speed work you can do the last set for as many reps as possible. Half marathon training program spreadsheets running a half marathon is far from impossible for most healthy individuals, but does require. With it being so important, it is no wonder that people are constantly trying to increase their bench. Again, it is never necessary to perform the press and bench press in a 1. Full weeks of smolov powerlifting forums t nation. I do not recommend running this if your current max is below 185 pounds.
Released in 2019, sheiko gold is the new official powerlifting programming app from boris sheiko. The meetstyle bench press is usually not performed until the meet. Originally, it was designed as a program specifically for the squat and has been called the holy grail for increasing your strength in the squat. This particular program was designed for someone who is increasing their benching.
Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in. If youre a bench press addict and want to bench twice a week, id suggest doing some lighter. Within a month, i was able to add 10kg to my bench press moving the needle from 140kg to 150kg at 86kg 88kg bodyweight at the time. Texas method training strengthening squat and bench. Like smolov, it is intense, but doesnt require the week. Ive done smolov jr and the base before, but never the entire thing. The switching phase is essentially a transition block. I believe jim says to add 5lbs to your upper body lift and 10lbs to your lower body. I am currently on a quest to move my deadlift north of 200kg for which this book was ideal. It uses a fourday rotation per week, with two days devoted to bench press and two devoted. Smolov and smolov jr program spreadsheets lift vault.
The percentages are based on your one rep bench max. Smolov is a russian squat routine that will boost your squat by up to 100lb in only weeks, even if youre a drugfree lifter like me. A lesser known, but still incredibly effective, variant of the smolov squat program is affectionately known as the smolov jr. Most people use 5 to 10 lbs for the increment value.
This intense 8 week bench press program is a specialization routine that can repeated cycle after cycle. For many of you, this 4day per week regimen will include some of the toughest sets youve ever attempted. Watch the video to learn about my personal experience, as well as, discover the pros and cons of. After warm up sets, do the heavy single for the day followed by the working sets for that day. This should not be used as your only squatting or pressing program over an extended period of time.
He designed the original smolov squat routine which is a popular week exercise program among powerlifters. Aug 30, 2011 mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. How to boost your squat by up to 100lb in only weeks. I personally have done smolov jr for the first time in april 2016.
I have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. Please practice handwashing and social distancing, and. Fullbody bench press workout perspiration see more. After i reached 300 pounds for a max bench, i stopped using the chart. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. Its not nearly as brutal as the original squat program, but still enormously challenging. Link to a copy of critical bench program or smth similar to. It is a reduced version of smolov s routine adapted to support and improve your bench press. How to add 100lb to your squat in weeks stronglifts. Thats what you get for doing an unbalanced program. There is a modified smolov program you could use for bench. I have used this cycle for over 2 years now and it continues to make linear gains for me. I am going to try to do other exercises this time, unlike when i did the base and only squatted. Three weeks ago, i decided on a whim to run smolov jr.
I dont think it is an exaggeration to say that more lifters are forced to quit. The cast iron strength bench blast is a 9 week volume based programme that uses perplins chart and the intensity by number of lifts devised by hristo hristov in 2005. Mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. This method has led many lifters to new prs never thought possible. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests.
The fastest way to blow up your bench press 4 science. The smolov squat cycle will help you to build up your numbers and significantly improve your performances. Link to a copy of critical bench program or smth similar. The last time i tested my max, about two months ago, i was at 425. I used the chart as my basic bench routine on mondays and on thursdays i would. After this three week routine, many lifters report a significant increase in their lifting capacity as much as 35 lbs for their dead lift and 25 lbs for their bench press.
Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs. Smolov squat routine spreadsheet includes smolov jr. The smolov junior program is the little brother of the much longer program called smolov. I wanted to share my experience with it, in case anyone would find it helpful. Exercises can include various forms of the board press, floor press, close grip bench press and rack press, performed at a rep max. I used my log and if i was able to complete that weeks workout, i simply added 5 pounds to each workout weight. Greyskull lp isnt good, its great powerliftingtowin. Can the smolov program be adapted for the bench press. I made some spreadsheets for my self and thought i would post them in case anyone else was interested in a copy. Buy bench press weights gym bench press,how much can you bench press incline weight lifting,normal bench press shoulder bench press. This particular cycle is so devastatingly intense that some people use it as a program on its ownfittingly dubbed smolov jr.
The fastest way to blow up your bench press 4 sciencebased. A lesser known, but still incredibly effective, variant of the smolov squat. Three weeks ago i figured it would be the perfect time for me to try smolov jr, for the following reasons. The bench press is undoubtedly the most well known barbell exercise of them all, and has become the standard test in upper body strength. This may be helpful from a powerlifting standpoint, but in terms of bodybuilding i feel it can get too difficult, especially if you wish to incorporate additional bodybuildingstyle exercises. This is my write up of the deadlift dynamite book authored by pavel tsatsouline and andy bolton. The principles behind smolov are based on volume overload, with progressively increasing intensity. Dont mess with the bench press, its loading, or its progression scheme, but everything else can be personalized for your individual needs. For the bench press, start with a weight that is 65% of your one rep max. He offers a free pdf book that explains his program in its entirety, as well as where it came from and some additional motivation. The 9 week bench blast smash your bench press plateau. Oct 06, 2019 to maximize strength on the bench press you should be pressing the bar back toward your face and then up, not just straight up.
Smolov jr and hepburn spreadsheets powerlifting forums. That said, it is a peaking program and in my experience some regression occurs in the following months. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. The infamous smolov program for squats and smolov jr for squat andor bench. Enter your one rep max and the weektoweek weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program. Apr 20, 2020 this wave progression allows for a steady improvement in volume and intensity over a sixweek period, with no need to deload before you test your bench press max on the seventh week. Metal melitia powerlifting training critical bench. I will set the record straight about the way we train and why. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. Below, im going to include the first chapter of the book for free so you can get a feel for what it is all about.
On this day, you will perform an exercise similar to the bench press, up to a rep max. I used to have terrible joint pain on my elbows when i first time tried to follow smolov on bench but on the second try i had no problems. Also, frankly, for a powerlifter, where technique is absolutely paramount and strength is prioritized well above hypertrophy, doing. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. There is nothing really that unique about smolov junior. This is essentially an adaptation of the squat routine s base mesocycle and is known as smolov jr. It uses a 30 day observation period to understand how you. Generates a 3 week workout based on your current 1 rep maximum. Dec 14, 2015 been doing 531 for a while now and felt like i needed a bit of a change to keep things fresh so after easter im planning on on running a cycle of smolov jr for bench and squat and and then switch to hepburn program a. Hunt also modified the routine, as the original smolov program only focuses on the squat. People use this program for the bench press, but the reality is that this is just the base mesocycle from the smolov squat routine with a few slight adjustments. This way you arent left with one week which is the heavy week. There has been many times where lifters will set 30 to 50lb prs in their first workout with us and almost always these lifters will. The smolov jr is a 3 week routinerep scheme although many have stretched it out to 4 or even 6 weeks.
No dumbbell pressing, no shoulder work other than rear delt, flyes, or anything. If youre willing to build these lifts at any cost e. Benching with smolov one of the top complaints ive seen as ive been digging through the various online smolov related forums is injuries incurred while using the program for bench press. However, due to the success of the routine, it was revised as a 3 week course for bench press. This back and up technique will also strengthen the pecs more, since. For example, you can do 54321 for squats and at the same. If you havent heard of smolov before, its a badass russian week squatting program designed to turn men into monsters. That said, i suggest you take 34 days off between your last training day and the test. The following tables provide the skeleton of your training program. However, if you stick with it and add weight intelligently, you should make great progress on.
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