BIGGER Bench in 4 Weeks (25 lb PR with Smolov Jr) Does it Work?

[@GlucksGym]

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

[@baylee0831]

I haven’t worked out in like 4 years, so I think I’ll do this!

[@BRUTUSPLAC]

Starting 5/3/1. Sunday morning.

[@GlucksGym]

@@BRUTUSPLAC I've done that one a lot. One of my favorites and eventually I'll do a review of it.

[@tobshergold]

I ran this program twice just before lockdown hit. My bench went from 70kg (1rm) to 85kg on the first cycle, and then from 85-100 the next cycle! A 30kg increase in 6 weeks was insane!

[@GlucksGym]

@@tobshergold that is crazy! Did you run them back to back?

[@joslinnick]

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.

[@GlucksGym]

Well I mean someone online probably will but I won't

[@npc7441]

Horses**t!

[@AtonyCi]

Have you kept the stength you have gotten from the program or have you lost some of it?

[@littlethuggie]

It's not a program, just a block. And it typically works with novices because they're usually small and need more practice with the lifts.

[@ryanjohnston8237]

I have the same story.

[@MattKukta]

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 🙏

[@GlucksGym]

Good luck! I meant to do a follow-up on testing maxes but haven't gotten there yet. That being said there's a lot out there

[@dummy3300]

What was the results?

[@Horolden]

3 years later and this is still the best on the smolov jr program! way to go dude

[@chrisgama]

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

[@GlucksGym]

Thanks! We just released Wynie's Smolov Jr Squat so if you're debating if for that it might be worth a look.

[@chrisgama]

Gluck's Gym can I ask how long your rest time was between sets?

[@GlucksGym]

@@chrisgama depended on the day, early on light days like 6x6, probably 3m. At the end like day 11 and 12. They stretched some, probably not much over 5 but I did this while wyn squatted so I had to pace with her and it was much tougher on her. I found the program to be easier than I thought it would've been.

[@deafguitaristandschwarzene9134]

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.

[@GlucksGym]

Thanks. That's a pretty nice comment! Good luck!

[@Z3lllio]

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.

[@wutube12]

did you take a rest day between the 10x3 and 6x6 or did you just do them back to back

[@Z3lllio]

@@wutube12 No rest day inbetween. Did the 10x3 on Sunday and the next Monday I would do the 6x6. Had no problem both times when I did the program. But that is my personal experience.

[@supremedouglas]

u didnt get injured doing this??

[@devilsrejecthbb1]

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.

[@doomsday1105]

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.

[@GlucksGym]

Thanks! I someone got myself into having to make those forever haha. I have a friend who wants me to do a compact gym video so maybe I'll beat you to it!

[@doomsday1105]

@@GlucksGym I hope you do so that I can get more ideas before placing my orders :P Thanks!!!

[@DavolafShorts]

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

[@jrsmith5]

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

[@GlucksGym]

Thanks! You're right though Spider man definitely helped

[@yaredaberra6142]

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!

[@GlucksGym]

Haha thanks! Always trying to put forth my best effort. Really happy to know you liked it!

[@braer240]

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.

[@GlucksGym]

Thanks! It's nice to hear as I'm sure some people don't realize the work that goes into this stuff. 😊

[@paleo747]

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

[@GlucksGym]

She's a beast and quite strong. Yeah I really wanted to take my time and enjoy that PR 😂

[@comicandothercons658]

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!

[@tractorsnfasttrucks]

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?"

[@GlucksGym]

I wasn't giving up on that darn PR

[@BoiseTriathlete]

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!

[@GlucksGym]

oh man you've gone off the deep end 😂 I'd be careful it's a lot on the body

[@yungdro1972]

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!

[@GlucksGym]

Maybe not that PR, I took my time to savor that one 🤣 thanks! I love that bench. I'll probably do a wide pad comparison eventually

[@007nites]

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.

[@GlucksGym]

I debated trying that but it got in the way of my other stuff too much. If you can manage it, let us know how it goes

[@007nites]

@@GlucksGym so I did run it back but the results weren't as good which was expected. Went from 250 max to a 260 paused max. Failed 265.

[@GlucksGym]

@@007nites still adding 10lbs in a month (or 35 in 2) is a feat!

[@BoiseTriathlete]

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!!

[@GlucksGym]

Haha I just wanted to savor it. Wynie is an awesome spotter!

[@realmikeshear]

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.

[@ADAMCODYMUSICPROJECT]

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.

[@ADRYANSUPERMAN41]

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

[@GlucksGym]

Haha I don't know if we can call it that but I'll try to take credit

[@GlucksGym]

@M D yes I can! I made it myself but didn't think of sharing it. I'll put it in the description but if I don't remember, just yell at me to remind me!

[@wilsoncanfield1091]

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

[@GlucksGym]

Good luck! I really enjoyed it but you definitely have to be careful and listen to your body, it's a marathon.

[@arttimm9153]

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.

[@GlucksGym]

that's some high weights especially with progression. I'm not sure I could handle it long term personally.

[@BulletESV]

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

[@GlucksGym]

I wanted to try that one. Maybe it's time I do!

[@TheIncidentTracker]

Look at you looking in the comments for bonus points lol

[@kjerstifaraimo37]

Well done! Thank for sharing! Subscribed fo sho 🙏

[@vincenthu2588]

Great work man!

[@EquityCall]

Congrats on the PR

[@demetriussmith1761]

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?

[@GlucksGym]

You're going to lose some of it since you're not going to keep up the intensity and volume. That being said I have gone back to my normal programming and am still benching much better than I did before

[@jeffibelcher]

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.

[@kryul3230]

i finished my first week and am experiencing joint pain in my elbows. do you know if this is okay or should i stop the program? max is 255 and im following the program as if my max was 250 lbs

[@jeffibelcher]

@@kryul3230 I had some elbow pain myself, but it was a bit later in the program.

[@TimTirkashov]

Great video bro

[@xristostsihlas3655]

I tried Smolov Jr and I can guarantee it works very well

[@maximusprimus827]

Good job. I need to try this some time.

[@GlucksGym]

Probably worth a try

[@kebabtime]

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

[@GlucksGym]

I admit I had to look up who that was 😂

[@dre_swole]

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.

[@josephyao7472]

what was your programming afterwards to maintain your strength? sets x reps

[@aabahdjfisosososos]

My bench has been plat at 150 for 2 months. Gonna do Smolov

[@manto2393]

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

[@jc0609]

Great job Gluck

[@ardexis3627]

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

[@enigma7689]

How Many cycles of smolov jr did you run? And what program did you rum After? Most People Tell me they lose all their gains 1 months After smolov

[@ardexis3627]

@@enigma7689 i only ran two and i didn't do any special program in the end i just kept volume similar while only benching 2 times a week

[@bankkozma732]

Do you mean that your bench strenght did not regress at all after finishing smolov jr? So you could still bench 115 kg weeks after smolov jr?

[@ardexis3627]

@@bankkozma732 yes and i could do 140kg at 96kg,but i lost a bit of strength since i dropped almost 10kg of weight during the cut

[@bankkozma732]

@@ardexis3627 That's incredible. Did you got up your bench from 115 kg to 140 kg in this past year? How did you do it?

[@anthonythm]

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

[@hanskazan7403]

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

[@joeridestrijcker445]

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!

[@FLikeAirWick]

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.

[@TwoWheelNinja]

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

[@GlucksGym]

I definitely had reservations but I played it pretty safe and I'm not particularly young. It's a tough one

[@Clearview718]

I did surplus and got 8 hours of sleep but still can’t recover fully on time on next session shit is a brutal program.

[@GlucksGym]

@@Clearview718 What were you doing for accessories and other lifts? I took it pretty easy elsewhere.

[@Clearview718]

@@GlucksGym same….. if I did any it’s squats and rear delt traps some days I get a second wind and have energy to do other stuff after bench most days I’m totally drained both physically and mentally from smolov lol I just finished last session yesterday hope I went up again Becus it was tough 3 weeks.

[@GlucksGym]

@@Clearview718 good luck! Let us know!

[@floydroid772]

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

[@CurrySweatSessions]

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.

[@lewisstrongofficial]

Loved that Intro 😂

[@ShredBundy420]

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

[@yilli_9109]

That PR was fucking knarly, Jesus Christ. Good job.

[@weic4567]

holy sht that 1rm, what a grinder!

[@GlucksGym]

Had to earn that one hahha

[@Quurpledash]

it is not a peaking program, it may be considered one but everyone i know has kept the strength, ive done it three times, and kept all my gains. i even took 2 months off gym and only lost 2.5kg on bench which is minimal loss for 2 months of not training.

[@martinhamilton9185]

Great video 👍 thank you

[@GlucksGym]

😊 Thank you!

[@baylee0831]

ALSO THE ALARM WORKED

[@GlucksGym]

That only took a month

[@Henry-yi4rg]

I am very excited for you all.

[@radrego197]

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

[@KingOfStrapFanboy922]

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

[@GlucksGym]

if you've been lifting long enough you could probably get a 5rm or 3rm to get close enough. Once you start getting to 10 reps or so the formulas don't work well.

[@marusdod3685]

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

[@katflorida8349]

So when doing this program on my other days can i still train deadlifts arms etc? I don't want to loose my gains on those lifts to get gains on my bench only.

[@GlucksGym]

You can follow what I did /said in the video which worked pretty well for me. I believe I posted my other lifts in one of the charts and I didn't have issues with my other lifts declining. It's only a month which is why I tried it out since I wouldn't be neglecting things for too long.

[@etan1086]

Awesome grind! Why are you shirts so short?

[@GlucksGym]

Honestly... I never noticed until I started this channel... I need to find some new ones

[@justis142]

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

[@robertdieder4178]

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

[@GlucksGym]

I was probably 190lbs max. Meals... I try to eat within my calories and fairly healthy but I wasn't tracking much then. I've tracked and been conscious of my diet for so long it's somewhat second nature. I honestly just ate how I normally do.

[@robertdieder4178]

@@GlucksGym very interesting, I average between 185-190, I've been doing a program variation of smolov jr that stretches out longer than 4 weeks to get the volume. I've tried smolov jr before but it was too taxing on my CNS. My PR test did not go as planned but if i recall, after roughly 2 weeks of mixed rest, fueling and accessory I was able to hit that new PR at that time (250). My current known PR is 320 with a recent change in grip. You've inspired me to try the Smolov Jr plan again in the near future once I get more confident with my new to me wider grip.

[@GlucksGym]

I've debated playing with the form and grip but after years and years of no injuries or issues (and I'm not going to compete) I'm not sure I want to

[@robertdieder4178]

@@GlucksGym Originally I was benching elbows out like a bodybuilder, then after a close call with shoulder impingement I switched to a narrow grip to enforce the elbow tuck. It became increasingly harder for racking stability for me when i crossed into 300#. Trying a wider grip I noticed my bar path is closer to straight up and down with a moderate arch and more chest engagement than just lats and tri's. The closer grip I had come from, even with my biggest arch the path was up and back...more diagonal on the up movement. Im not competing either, im close to 50 and have been having the most improvement over the past 5 years from learning about proper form, cues, programming from various youtube channels.

[@GlucksGym]

@@robertdieder4178 pretty much why I did this program. To make small tweaks and focus on cues. I feel much stronger, more stable, and controlled after it. I did actually wooden my grip maybe half an inch or so doing this. Glad to hear you're making gains at close to 50! That's what I like to hear. Too often people lose track of the longterm

[@Bigbadpunisher1999]

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

[@bradmacklin7265]

“I’m ride or die baby” 😂

[@andrewwong3556]

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?

[@GlucksGym]

That's kind of a loaded question. Without knowing your program before this, experience, and a lot of other factors I'm not sure how to answer. Personally after my Smolov Jr I went to a hypertrophy cycle for about 8 weeks then went into my own program. Before Smolov I did some 5/3/1.

[@owenboyd8817]

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

[@jl8754]

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.

[@frank_da_tank]

So you repeated the program like 9 times?

[@agustingiudici8202]

love that spider guy :)

[@GlucksGym]

YES!!!!!

[@NoBody-mq6gm]

It works for sure I’m doing it now

[@GlucksGym]

I want to try it again. I feel like my form was getting really dialed in and solid and I wish I had more time to work on it again.

[@PBlaik]

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

[@GlucksGym]

I got Wynie, who needs safeties! She must have them set for her squat since we're running the program for her squat at the same time. She doesn't care if I die as long as she gets that squat.

[@warrentredaway1666]

When running this type of program how much rest do you take between sets especially as each day has different weight and rep schemses ?

[@dakota_worldclass6594]

Her wearing bro science life sweatshirt is best video

[@eugeneimbangyorteza]

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

[@grandsalt24]

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

[@paulcolloff3617]

Would you need a deload after this 4 weeks??

[@natandajczer5805]

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

[@redscorpion747]

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.

[@aarontownsend9147]

You can perform the program however you want but at that point you have developed a completely different program. If you do the program you should do it correctly.

[@raphaelcarlosantos1728]

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

[@bigdogg5372]

I was also wondering this

[@chonkeboi]

Take a week off or do light work for a week so you can recover.

[@sunnysideup5826]

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

[@GlucksGym]

You'll have me beat in no time!

[@WarChortle]

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

[@GlucksGym]

Hahaha I can't even remember what I was eating in that clip

[@aaronlifts92]

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.

[@GlucksGym]

Definitely have to pay attention to your body. It's why I cut a lot of other things down/out. No doubt people with some... Assistance would perform much better. I used it more as a technique program than trying to become a real man. Someday...

[@aaronlifts92]

@@GlucksGym I know better than to try and become a real man myself haha. That's why I just stick to my ole trusty progressive overload. Its kept my numbers going up the last 4+ years so I'll stick with it until it stops working.

[@GlucksGym]

Honestly simple, tried and true just works. People try to invent so much equipment and exercises it's crazy. Sometimes you just gotta do what makes sense.

[@aaronlifts92]

@@GlucksGym for sure. Those Russians and former soviet block definitely know what they are doing but they also have athletes who's entire lives are devoted to training with chemists and doctors guiding their cycles. For a gym bro like me, I'll stick to picking up heavy stuff occasionally and eating pizza often.

[@GlucksGym]

That's my program and you now owe me $150 a month for following it. You internet people always trying to get a deal

[@nickcolosanti5015]

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

[@GlucksGym]

Damn what happened? Do you have safeties?

[@glockt3ch968]

The gym i commute too only has 2 bench press 😭

[@GlucksGym]

Damn that must be impossible to get to use it

[@kyletobias1391]

How much rest time did you have between sets?

[@GlucksGym]

Depended on feel but the early days 3 to 4 min. Towards day 12 and the final sets I'd sometimes take over 5+. Some of that was because we had Wynie squatting Smolov Jr while I did bench so that slowed us having to get ready and film both at once.

[@rickydugan8223]

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

[@GlucksGym]

I'd try something else that's less specialized. Something that addresses multiple lifts like a 5 3 1 or another program first.

[@CharliewatII]

Good Spot

[@SteezySteez2011]

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

[@warpwingminis]

May have to give this a go 🤔

[@GlucksGym]

Worked out for me! I'll try it again someday, I enjoyed it

[@jhiinbo7678]

I’m starting this with my one rep max being 180. What are your thoughts? I feel like I’ve been at a plateau and want to break through

[@jhiinbo7678]

My goal this year was to be a 225 by summer

[@chonkeboi]

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.

[@dominicsasser6776]

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

[@lubelfn5768]

good video

[@YahshuaSavedMe]

Do you warm up I don't remember you saying if you warm up before you start the sets

[@suhbro5928]

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?

[@kryul3230]

its free

[@sandipandas3541]

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??

[@Morris.Andrew]

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

[@GlucksGym]

I think there's a ton of ways to work on your bench. This is just another tool to try out. I used it more for form practice but there's a lot of good programs and techniques to take elements from.

[@hdkfshkskfe5186]

I think you’re doing the squat version of the smolov but on bench, the bench version is (4x9), (5x7), (7x5) and (10x3)

[@GlucksGym]

Nope it's definitely Smolov Jr bench. You're describing the Smolov Mesocycle.

[@hdkfshkskfe5186]

@@GlucksGym oh, what’s the difference? Other than the rep count etc

[@GlucksGym]

That's part of a bigger set of cycles for the 13 week squat program. The base cycle (what you quoted) is the second part and is where Smolov Jr is derived from. They're similar in their reps but it's exactly that cycle whereas Jr is adapted

[@hdkfshkskfe5186]

@@GlucksGym Okay thanks, is there any difference in general gains from them? I’ve ran 2 cycles of this during summer just to see how high i can push my bench I’m on my last week of the 2nd one and I’m so much stronger than befote

[@GlucksGym]

2 cycles of the base cycle or Jr? They're similar but one is based on a much larger program whereas Jr is focused on 3 weeks.

[@Quint10]

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

[@raypecina9135]

I know this is an old video and I don’t know if you’ll see this but how long did you wait to pr after your last day of the program

[@raypecina9135]

Did you do a light day before or you just went for it your next bench day after your last day of the program

[@Whayquwuwjwjwjwhwbeb]

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