Official Smolov Jr Bench/Deadlift Thread /w Information &

[MJWild]

The Smolov Jr is a 3 week routine/rep scheme, its like the Smolov Squat routine exept its less difficult, less CNS demanding and takes less time.

It works well for Bench and Deadlift.

So saying that, this could probibly be done for bench and deadlift at the same time.

(Note..this one is listed in regular American sets x reps order)

Week 1 (SETSxREPSxWEIGHT)

Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%

Week 2

Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs

Week 3

Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

[Richard]

Got a link to this Matt? You thinking of doing it?

[MJWild]

yay some one replied, wonder when it was going to happen

i'll find the main source tomorrow as i have to go to bed now (2am atm) and have college in the morning and it will probibly take me a while to find it.

Ye i plan to do it for bench and deadlift after i have done the 13 week Smolov Squat routine, and i start that on the 3rd Dec. I'll keep a log of course so i can share my pain with you all

[Richard]

Smolov squat looks really tough. It'll be good if you keep a journal, I'll be interested to see how you get on with it Matt.

[MJWild]

Plan to actually i make my own log book so when i upload it to the site instead of copying it all up i plan on just taking a picture of it.