Archives For smolov jr for bench press

Here's a question from Ryan from SAPT about combining Smolov Jr for Bench Press and Texas Method:

Hey John,

This is Ryan from SAPT in Virginia.  How has training been going?  Judging from the website you are smashing PR's daily.  I had a question for you.  I saw for a time you were combining the Smolov bench program and the Texas Method.  How did that work for you and how did you go about setting that up?


My Answer:

Hey Ryan,

Thanks! Actually the PR train has come to a grinding halt (been missing a lot of 1RM attempts) so I'm going back and working on 5,3 and 2RM.

Smolov Jr for bench press worked OK for me. It was really grueling, but fun. I got a 10lbs PR @340lbs, which is a bit lower than expected however.

I remember having a constant chest pump, and usually sore chest/shoulders/triceps all the time. The frequency of benching made the movement feel easier.

Basically I combined Smolov Jr for bench and Texas Method like this:

  • Bench Press on Monday, Wednesday, Friday & Saturday
  • Squat on Monday, Wednesday & Friday

I don't think I did any deadlifting back then because I was recovering from a strained muscle in my lower back.

I started doing some overhead press at first to warm up, but I found that my anterior delts were getting too much stimulation for benching 4x a week that I ended up removing it. I stopped doing OHP for a few weeks, but when I went back to it I didn't lose any strength. I did warm up with face pulls before bench presses though.

Here are my training logs and any posts involving Smolov:

Hope that helps!


Got a question? Just ask on my contact page and I'll answer it!

Face Pulls

  • 60lbs: 12,12,12

Bench Press

Smolov Jr for bench press, week 3, day 4. 300lbs, 3 reps, 10 sets.

Smolov Jr Bench Press w3d4

  • 140lbs: 5
  • 190lbs: 2
  • 240lbs: 1
  • 300lbs: 3,3,3,3,3,3,3,2,1,1
    • Failed on 3rd rep, 8th set
    • I knew I couldn't get the 2nd rep on the last 2 sets, so settled for 1.