Smolev Jr.. explained

I didn't invent it.. Hell I didn't even think to use it until someone (Laura!) told me about it..
Smolev Jr. is a 3 week Bench-Only program designed to put 15-20lbs on your raw bench.. it was derived from the Smolev Squat routine, and is slightly "De-tuned" for Bench work.

The basic plan is you Bench 4 times a week, Mon/Wed/Fri/Sat.. each day increasing reps, but decreasing set # so your volume stays fairly constant each day of the week.. then each of the 3 weeks, you kick it up 10lbs the first week, and 5 lbs the second.. the percentages are all based upon your current 1RM max..

During the Smolov Bench routine, there is no accessory work, nor legs/other body part work. Also, it is not recommended to try and cut weight during the 3 week cycle. Your body needs to focus on recovery and strength building.. and take it from me.. once you hit week 2.. there will be no energy for additional body parts or accessories!!

It is not recommended to run this routine one-time-after-another.. You can run it multiple times, but always deload a few weeks in between.... 

example below:

Smolov Jr.
	1RM	325
	Add LBs Wk 2	10
	Add LBs Wk 3	15
Week 1
Mon	6x6	230
Wed	7x5	245
Fri	8x4	260
Sat	10x3	275
Week 2
Mon	6x6	240
Wed	7x5	255
Fri	8x4	270
Sat	10x3	285
Week 3
Mon	6x6	245
Wed	7x5	260
Fri	8x4	275
Sat	10x3	290