I decided to go for it. I have four training weeks left until my bench only meet, due to my back issues. I decided that I may as well try a 2 week Smolov Jr for bench while I can't squat or deadlift. I've always wanted to run one, but wasn't willing to stop doing the other lifts. So here we go.
I have 5 weeks total until the meet,so it runs for 3 weeks, so I will run the program, taper for a week then deload, then it will be meet time. I set my 1RM as 425 into the calculator. From what I've read, most guys that do this program right get 15-30 lbs on their bench in 3 weeks. We will see.
you bench X4/week. I already benched heavy earlier in the week, so I called this day 2 of week for the program.
320X5 for 6 sets. Was supposed to be 7 sets but got cut short by a call to come home from the boy. That's ok. Made all the reps, no problem. This is going to blow up my front delts. I will be doing lots of stretching and pre-hab during this program to keep my shoulders healthy. I will also do light shoulder stuff and some light lat work to keep everything balanced.
340 for 8 sets of 4 on Friday muahahahahah.
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