the logic at play is that exposing the body to a stimulus more often will result in faster adaptation, leading to you getting bigger and stronger. which do you think is more likely to make you stronger: 52 sessions on the bench a year, or 104 sessions? and when you run out of more standard options, it’s time to call the russians. the payoff, however, is well worth the effort – it’s not uncommon for a lifter to put over 20 pounds onto their bench press in just 4 weeks. trying to add in extra work, no matter how well intentioned, is only going to put you at a greater risk for injury and interfere with your precious recovery time, especially towards the end of the cycle.
to that end, make sure you’re using a real – and recent – one-rep max. it’s critical on this program that you try to get all the reps and sets in. the last thing you want is some ill-suited attempt at “maintaining balanced programming” to interfere with your upper body recovery. make no mistake, bench pressing 4 times a week is not something you should approach lightly, nor should it be your “go-to” program for the balance of the year. jim wendler’s 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. eggs are one of the cheapest and most nutritious whole foods you can buy and, contrary to what’s commonly believed, one of the healthiest.
the only lift that refused to budge was my bench press. no matter what routine i tried, i kept plateauing at 80kg — until i found the smolov jr. program. after three weeks of hard training program. smolov jr. is an abbreviated version of the smolov squatting protocol. it is also very often used for bench press. can the smolov program be adapted for the bench press? smolov jr. a lesser known, but still incredibly, smolov bench program site www reddit com prmd inv, smolov bench program site www reddit com prmd inv, smolov bench program calculator, smolov squat program, smolov bench program download.
smolov and smolov jr. are incredibly intense but effective approaches for improving your squat and bench strength. this program is really boring. 31 sets of competition bench per week with no variations. i do not think i could run this the infamous smolov program for squats and smolov jr for squat and/or bench. if you’re willing to, smolov jr bench spreadsheet, smolov bench reddit, smolov jr program, smolov jr 3 days a week, smolov calculator
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