Smolov jr for Bench/Squat

[dawgpnd81]

-Are you supposed to use your true 1rpm or 90 percent of it? My Bench max is 285. Squat is 295.

-Can you run Squat/Bench at the same time?

It's hard to find alot on smolov jr, so here is what I was going to try for a 3 week cycle.

Squat-Smolov jr add +15 +10
Bench-Smolov jr add +10 +5
Chins

 

[LegioTitan]

-Are you supposed to use your true 1rpm or 90 percent of it? My Bench max is 285. Squat is 295.

-Can you run Squat/Bench at the same time?

It's hard to find alot on smolov jr, so here is what I was going to try for a 3 week cycle.

Squat-Smolov jr add +15 +10
Bench-Smolov jr add +10 +5
Chins

I don't know if I'd recommend any variation of Smolov right now.

 

[Poseylifts]

After being buried by smolov at the end of week 1, I'd suggest if you were going to do it:

Use 90-95% of your 1RM
Don't run both at the same time
Take a day of rest in between workouts 3 and 4, this makes it a little longer than 3 weeks but I didn't feel one bit recovered on Sunday and that contributed to me failing to hit all sets

 

[dawgpnd81]

I don't know if I'd recommend any variation of Smolov right now.

Yeah I was wondering if my maxes were too low. Only thing I could really find was a suggestion of at least having a 275-300 max.

 

[dawgpnd81]

After being buried by smolov at the end of week 1, I'd suggest if you were going to do it:

Use 90-95% of your 1RM
Don't run both at the same time
Take a day of rest in between workouts 3 and 4, this makes it a little longer than 3 weeks but I didn't feel one bit recovered on Sunday and that contributed to me failing to hit all sets

Thanks.

 

[MatterOverMind]

I don't know if I'd recommend any variation of Smolov right now.

Yeah, it's pretty hard to say without more information.

How long OP has been training and his bw would be helpful.

 

[Jester]

It's doable for sure, but it's not going to be the best three weeks of your life, I would know, haha

 

[CRZA]

Yes, Jester was able to survive, others have not been as lucky.

JK, its doable if you have full focus on training on recovery. Id still recommend doing only one lift, seeing as its a specialization program. + Its only 3-4 weeks. *
*For max results offcourse

 

[elprofeta]

I did Smolov jr for bench (supersetted with pullups) and box squats at the same time. Had the best gains of my entire life and had to up the weight for pretty much every workout.

I was able to rep with 5 kg's over my previous 1RM's during the last workout. Max box squat went from 165 kg to 205 kg a week after I finished the program and bench from 100 kg to 122,5 kg. It's definitely doable without feeling like shit, though every body is different. Mine happen to respond very well to high volume and I'm unable to do programs like the original 5/3/1 without losing strength. Try it and you'll know.

 

[dawgpnd81]

I'm going to start it tomorrow and post it in my log if anyone cares to see the results.

 

[TitleTownGBP**]

You could do both, but it would be in your best interest to do just one. Smolov is hard enough to do with one lift. My suggestion is if you are going to do it, do it for Squat. With Bench there is a much larger margin for injuries.

Regardless of what lift you do it for make sure you focus on your recovery. Eat a lot, sleep a lot and lots of stretching and foam rolling.

 

[dawgpnd81]

Yes, Jester was able to survive, others have not been as lucky.

JK, its doable if you have full focus on training on recovery. Id still recommend doing only one lift, seeing as its a specialization program. + Its only 3-4 weeks. *
*For max results offcourse

I'm sure Jester's #'s are a lot higher than mine so hopefully this 3 weeks won't be as bad. I'm going to start with 90% of my true max as well.

 

[CRZA]

true. Good luck either way!

 

[Jester]

I'm sure Jester's #'s are a lot higher than mine so hopefully this 3 weeks won't be as bad. I'm going to start with 90% of my true max as well.

The bench wasn't but the squat was, I did standard smolov for squat instead of smolov jr.

I've done it three times and been successful twice, the failure was due to not eating. If I had a piece of advice it would be to eat like a madman, and do the squats first

 

[dawgpnd81]

The bench wasn't but the squat was, I did standard smolov for squat instead of smolov jr.

I've done it three times and been successful twice, the failure was due to not eating. If I had a piece of advice it would be to eat like a madman, and do the squats first

Did you start with your true max or a % of it?

Squats will definetly go 1st. And I got no problems in the eating department.

 

[Jester]

Did you start with your true max or a % of it?

Squats will definetly go 1st. And I got no problems in the eating department.

True max on all 3 attempts of double smolov

 

[LitteringAnd]

I tried running bench and squat at the same time and wasn't able to finish. I made it through 4 sessions before I stopped and just finished the bench smolov jr.

I would recommend doing just one or the other, and considering your numbers I would do it for squat. I would hate to bench more than I squat.

But honestly, you probably don't really need smolov jr to up that 295 squat. I would just do a regular proven program and then maybe do smolov if you have been platued for a while.