Smolov Jr Thread

Smolov Jr.
By McDouche

The Smolov Jr. program is a kinder, gentler version of the original Smolov program, but it still isn't a walk in the park. Smolov Jr. uses more sets but less reps/set to achieve the same volume achieved in the original Smolov program. This also makes it useful for exercises where it is difficult to maintain proper form for higher reps.

The program is intended for experienced lifters, to help you bust through plateaus for heavy lifts (e.g. if your bench has been stalled for a long time), and the best two movements to use for Smolov Jr. are probably Back Squats, Front Squats and Bench Press. I don’t like any Deadlift or hip dominant movements for this because it takes the lower back so long to recover.

To maintain your pull on this program it is fine to power snatch or power clean as a warm up to squatting, whatever you are more comfortable with. Just work up to a heavy double for the day and move on. This isn't the time for conditioning.

If you are running this for your bench press, do NOT add a lot of accessory work. Bench Pressing 4x/week is enough. You can throw in some external rotation work, but that’s it.

I recommend running through the program once as written before making modifications. I've used this several times for bench and have made a PR every time. I usually run this when I need a break from squatting or deadlifting. This makes it feel like I’m not stepping back, but ceasing an opportunity to bring up my weaker lift.

The Smolov Jr program:

Monday
Wednesday
Friday
Saturday

Week 1
70%x6x6

75%x7x5

80%x8x4

85%x10x3

Week 2
70%+10LBSx6x6

75%+10LBSx7x5

80%+10LBSx8x4

85%+10LBSx10x3

Week 3
70%+15LBSx6x6

75%+15LBSx7x5

80%+15LBSx8x4

85%+15LBSx10x3

(The percentages are % of your 1RM)

Week 4 will be rest and some light warmups throughout the week, followed by a PR attempt on Saturday. How the individual prepares during the week is up to them.

A sample of how I would run it if I was running it for Bench Press for the first time:
Monday and Friday:
1) Power Snatch, 2RM

2) Smolov Bench Press
Wednesday and Saturday:
1) Smolov Bench Press

2) Front Squat, 3 sets of 5. Don’t go too heavy here, just get some quality sets done.

A sample of how I would run it if I was running it for Front Squat for the first time.
M&F:
1) Power Snatch, 2RM
2) Smolov Front Squat
Wednesday and Saturday:
1) Smolov Front Squat
2) Bench Press, 3 sets of 5. Don’t go too heavy here, just get some quality sets done.

Diet-wise, you should be eating big - high protein and carbs, and a caloric surplus. This obviously isn't the time to be cutting.