Let me know your thoughts on the program. Have you tried it? What were your results?

Smolov Jr. was far and away the most effective lifting program I've found. My bench went from 235 to 260 over the 3-week program. My max had only gone up about 10 or so pounds over the previous 2 years, so a 25-pound increase for me was unreal. You can't argue with results.

I have 2 days left and I gotta say, I’ve probably come back to watch this video like 5 times in the last 3 weeks to see how we compared RPE wise.. so I gotta thank you 🙏

Most in depth and high quality video I’ve seen on smolov thank you!!

I just finished day five(beginning of week two) of the program after the ten pound increase and it went a lot smoother than I thought it would.The accessory work I do with the program Includes a lot of tricep work, dumbell chest presses, and barell/dumbell rows.

Wow, thank you so much for this comprehensive and well-explained video of your progress. It accomplished an incredible task of immersing someone in the program through both your experience and mentality throughout this program. As someone who's starting the program with the exact same strength as you at the start of the video, I now feel much more confident and prepared.

Great video, thanks! I have done this program two times and I can say from my personal experience that if you manage to finish this 3 week program, you will definitely get over your bench press plateau. Went from 250 lbs to 275 lbs myself.

I mean anyone would do great with Spiderman egging you on and checking your work. Great job with the PR!!!!

I loved this video so much! I'm astonished your following isn't in the millions. I've never seen another fitness influencer provide such an in depth overview of such a program and keep me entertained the entire video. You definitely have a new fan!

The slow motion max rep at the end is a fantastic training tool for my wife as a spotter. Even if I am moving this slow, don’t touch the bar!!

I know this was a lot to film, plan out, organize clips etc. So I just wanted to say good job on the quality. And awesome PR.

Just finished doing the program. Max went from 225 to 250. All my program and PR reps were paused. Running the program again back to back to see if I can hit 275 as my PR.

Love your intros, man! Thanks for making these videos. Setting up a living room apartment gym soon. Thinking of buying from Bells of Steel as I am in Canada.

Nice job working through that last rep! It looked like there might have been quite a mind struggle there too! "Why isn't the weight moving? Should I ask for help?"

Wow man this is awesome stuff I just finished week 3 started w 240 max and got 10x3 w 220 hoping for 260 max

Thank you so much for this insightful vid! Well documented :)

Great video! What a grinder that PR was. And what a great spotter, loved how she pushed/hyped you during that PR.

I am so glad you introduced me to this program. I did it for bench and squat simultaneously. I loved it so much, I may have now moved into Smolov abuse territory. I just measure my one rep max for weighted pull-ups and will run it for that!

Man you're moving that weight like a champ and with no wrist wraps. That FB-5000 is solid. Glad I got one. Great video G!

Smolov jr is insane i did it 2 months ago my bench went from 235lbs(106kg) to 255lbs(115kg) and best part about it is that it has progressed since

i plan on trying this soon, been using candito's 6 weeks and im making gains on every cycle

I’m sold, gunna try the Gluck bench routine. 🤟🏽

To anyone who's new and questioning whether they should do the program I would disregard what he said about beginners avoiding this. I started the program 4 weeks ago after being out of the gym for about 10 years, (I added another week because i was feeling so good.)with the most sedentary lifestyle imaginable. Due to a combination of newbie gains, hard work, and a flawless diet I added 15 lbs a week for 3 weeks in a row. My max bench was 275 at the beginning and by the end of the program (which is actually today) I lifted 280 for 10x3. I'm going to be maxing out in two or three days and I'm fully expecting to hit at least 320 with 335 being very possible. With this being said I've always had a lot of muscle on my frame so if you have a frail build I wouldn't recommend it, but for people with a bit more muscle on their frame who are new this is amazing. My info: 28 years old 6'3" 250lbs 6'8" wingspan ~25% bodyfat

For quite a while I was doing a similar process for everything (squat, bench, dead, press) by doing a week of 5x5, then a week of 6x4, then a week of 8x3. Weight increased weekly relative to 1rm. And then repeat the cycle. Tried to increase total tonnage every week. But this beat the hell out of me (I’m 67). Switched to week of 5x5, then 5x4, then 5x3, then 5x1 and then repeat. Does it work? Not sure but I don’t dread it as much.

Impressive stuff my guy, also u look like Johnny Evans lol

Great video. I've been casually benching for the first time in my life for the past half year or so, and wanted a little more structure than "lift the heaviest you can safely with no spotter 8 x5" trying this out to get more comfortable going from 205 to 225 with mulitple reps. Current rm1 of 255.

So for it being a peak program, will I still be able to maintain the strength I gain from the program or will it disappear since I peaked?

I will surely be doing this over the next 2 months. I doubt I can get in the gym 4 times a week so maybe I can do it 2 times per week and extend the time frame out. Your success has given me hope to see my bench go from 265-300 by summer time. You also talked about doing other muscles at the same time and how it can effect the growth or performance else were with fatigue. I think that has been a large majority of my issues. I go into the gym and each week I tend to do 3 maybe 4 sessions and each session is a different muscle group (chest+tri's), (Squats/Legs), (back+abs/cardio). Maybe it will be ok to take a month off of the other muscles and focus in instead of trying to grow them all at the same pace.

I am very excited for you all.

holy sht that 1rm, what a grinder!

You can also just do a rest day between every bench day so that you dont have back to back days, so its 3.5 weeks instead of 3 you get the same results but a little better recovery

I just finished the program today. Max was 295 from a few weeks ago. Went a bit heavy the first two workouts before settling in. Same weight as you did after that. Hoping to get 315lbs next week when I test my max. I did Sun/Mon/Wed/Friday. Took an extra day the last two workouts. 2 weeks in I didn’t think I’d be able to finish, 10 sets of heavy weights is new to me and was the most mentally tough thing I’ve had to do physically since college.

Look at you looking in the comments for bonus points lol

Well done! Thank for sharing! Subscribed fo sho 🙏

Well, I used to work out until 13y or so ago; then some on and off workouts but never really serious. I injured my knee in Feb 2021, got completely discouraged and didn't touch any weights until Dec 2022. Being a real man with more ego than brains, I tried for a 1RM and ended up with 130kg. Then did 3 weeks of Smolov Jr, one week of rest and on Dec 31 I benched 150kg. 155 might have been possible but I used my brain for once and stopped, taking the 150 as a win. So yes, Smolov Jr was good but I also don't recommend doing this for months on end. My gf is another story... she did the full Smolov for squat AND full Smolov for bench together: so same days, same routine... first squatting, then benching. I couldn't do that at ALL!

I did Smolov Jr 5 months ago and injured my shoulder, Still haven't recovered. No, I was not in a calorie surplus or getting anywhere close to 8 hours of sleep LOL

Great job Gluck

dude, 13:48 your neck and head were turning purple!!!!! 😱🤭😱 and lets face it, if all of us were laying on that bench lookin up with Wynie standing over our skulls lookin down, 🔥🤤 we'd have gotten it up, 🙄😉for reps too!!!! 💪😘🤤🤣🙏😂 great video people and congrats on that PR bud!

I did it once, most I benched at 160 was 295. After the program, 325lbs. It definitely works, I think it's mostly due you having more energy since you're only benching.

Congrats on the PR

Great video, I just ran a Smolov Jr for bench, I increased my bench by 13 lbs, not too much but it was still good considering on the second week I dropped a 45 pounds plate on my feet and it broke my big toe

I’m 16 body weight 137 max bench 215. We both share horrible sleeping habits, and yatata. Al report back at 225 Bench. Week 1 done.

Great work man!

I think it’s really good, and it definitely worked. All you need is more accessory for it

Good job. I need to try this some time.

I ran the program for the first time back in april I added 40 lbs to my squat and 30 to my bench. Both of which I have mainted. I am currently doing it again for my squat hope to add another 20-40.

ive ran smolov multiple times and it has always at least given me 5kg in gains, the most I had from it was 10kg.

Do you recommend testing a 1rm before you start smolov, or to just use a calculator to estimate?

smolov jr is *THE* program to increase any of your lifts when your beginner gains stall. however it is a race against time before you get injured due to overuse. and when you inevitably deload or take a week off to recover you'll lose months worth of progress

“I’m ride or die baby” 😂

I’m cutting cuz I’m fat And don’t have abs and don’t know when to bulk But I’m hopping on this

ALSO THE ALARM WORKED

It is possible to reduce this bench program to 3 days instead of 4 ? For example, not to do the 10 sets with 3 reps? Because I also want to train other muscles, like back, shoulders and legs.

Great video bro

I like the program and have done it a few times ok squat and bench. I don't like how they have the days organized, I usually swapped the order so I would do the 10x3 after a rest day. Nice PR

Her wearing bro science life sweatshirt is best video

I’ve definitely hit a plateau on my bench So I think this program would be good for me to get back up to 275

Great video 👍 thank you

You can't fool us. Skinnycow ice cream is still pretty macro friendly :P

How long should I wait until I get to my next set

What should you do after Smolov Jr is over? Would going back to your old program that you were plateauing on but with new weight percentages allow you to make new gains?

love that spider guy :)

When approaching Russian/Bulgarian/etc style programs, remember those programs were created for state sponsored athletes on state sponsored doping programs. Most normal people who aren't on gear are not going to respond well to these kinds of programs.

Good Spot

4:30 schedule

Loved that Intro 😂

Great! How many days did you rest in between the last training day and the max outday?

Congrats on the PR - One note, I don't think you're using those safety's properly though :P

I use Sheiko bench 3x a week (bench press cycle). The volume is crazy but I make it thru with no form breakdown. Testing max this weekend as this is week 4. Reset numbers and start again

Monday Wed Friday Sunday

Awesome grind! Why are you shirts so short?

Great documentary of the program. Do you recall your starting bodyweight and typical meals prior to your sessions to keep you fueled?

My first deployment I just went up 5-10lbs every week. If I failed, I did it again the next week, then the next, untill I got it. Maxed out at 315 weighing 180. From 205 for about a 9 month period.

It works for sure I’m doing it now

Nice video! How long do you rest in between sets?

I subscribed, tried going 5lbs over on my max without a spotter. I’m out for 4 weeks but I guess I’ll be able to binge some videos

Good lift

I went from 180 to 225 in 7 weeks a few years ago with this program

I'm sold but I'm still a novice lol going to do smolov jr in maybe...ahm...5 years

Hey. Have you ever run the mike menzter perfect program? I'd love to see how you get on and what you think of it. Cheers

How long do you wait to do a or attempt after the last day?

Wow!

Hi, was just wondering if the very last day of my 10x3 is on Sunday, what day should i test my 1 rep max?

The gym i commute too only has 2 bench press 😭

What's the legalities regarding posting yourself online working through a paid program and showing the process and results? Not showing the PDF file or documents just you working out sets by sets each day and week. Can you get in trouble because people can just copy you doing the routines?

Surprised you haven’t got a leg press/hack squat yet. I brought one for $150 flipped it for $700. Then got a force USA leg press for $850. Found another leg press for $80 flipped it for $650. Leg press best thing to flip people really want that commercial feel. And all new machines are $1.5k +

I'm 16 years old, I've done three years of calisthenics and slightly more than 1 year of powerlifting, I've benched 280 for an easy single but u haven't benched for 2 years, should I try this program or wait until I'm more experienced

May have to give this a go 🤔

I’ve got 8 weeks until I do a bench only meet…might have to give it a try, except my damn elbow already hurts lmao

I have a question that after 3 weeks for completing the programme how much time should I take for deload shoul i take 1 week or 3 days before testing my new max? And also while deloading should I completly stop bench or should I practice it with 50% of my potential??

How much rest time did you have between sets?

good video

OHHHHHHHHHH MORE BOOTIIE than before ??? I'm in! ,,SINCE we dont live in the same state , CONGRADS on THIS P.R>

I'm curious do you think this would truly be useful for someone with a 365 pound bench?

How long do you rest in between sets?

FUCK YEAH BABYYYYY

So week 4 is all rest and week 5 is pr week?

What do you do if you can’t hit all the reps? Do you lower the weight or do you just go till failure

How long is rest time? In between sets

I’ve been benching for 8 months and I’m at around 210 lbs 1rm, so should I try to run smolov jr or wait another year.