Things I've Learned about Smolov Jr

Technically I am in my last week of Smolov Jr bench and thought it would be useful to share a few observations after running the program. A quick recap:  I have run the standard Smolov Jr template and have been benching 4 days a week. In terms of additional exercises I have limited myself to either face pulls, chins or band rows.

Key observations:

1. Do not bullshit your 1RM on which the program is based. Make sure it is based on your current best 1RM, not your 1RM from 6 months ago that you haven't got close to or your estimated 1RM from your best 10 rep set or the 1RM you think you could make if...etc. If you get this wrong you will tap out far too early.
2. Keep the calories up: if you are not used to the volume and frequency then you need to ensure you are getting plenty of calories to compensate
3. Rest between sets: Your goal is to get those set and rep targets so rest sufficiently between sets to keep cranking out the sets especially on day four when you 
4. Work on recovery between sessions: Benching 4 days a week can be hard for us mere mortals so ensure you are doing plenty of recovery and pre-hab. In the case of bench make sure you are getting in regular rotator cuff work.

So the big question is has it worked? For me definitely  I am in week 3 which is technically my final week (though I might push it 1 more week with reduced volume) and in my final session this week I am pushing 10 sets of 3 at a weight that is only 3 kgs lighter than my previous 1RM. So clearly I am confident of getting minimum 5kg 1RM test next week.

I think to much of the success of the Smolov is because I run Wendler 5/3/1 so the greater volume and frequency is a great change up from the Wendler minimal reps. So if you are looking to blow past a bench 1RM I recommend giving Smolov Jr a shot. Just run it for the 3 weeks!

Stay Strong
Thomo!