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2 Consecutive Smolov Jr. Cycle for Bench


#1

Hi,

I am currently on my second cycle of Smolov Jr. Bench after about a 5 day rest after I re-tested my 1 Rep Max (20lb Increase). I was wondering if it is a good idea that I'm doing a second cycle in such a short period of time. The only reason I'm doing this is because I'm injured on the lower body due to a leg dislocation and I'm currently waiting for surgery for my acl.


#2

I also ran it while waiting for an injury to heal. One run took me from 300x2 to 320x1, which according to a 1RM calculator is a whole 2 lb increase. It was probably more like a 5 lb increase. I’m sure another would’ve done nothing. It also caused some bad shoulder pain too.

I wouldn’t do it again. Why not do something like ws4sb but just don’t do the lower body day?


#3

i did 3 in a row. should have stopped after 1 and a half. it simply can become too much. awesome gains btw…


#4

I did a Smolov for Bench (6x6 to start version) a few months ago and brought my bench up 15%: 215 to 245. I did another one about a month later and got zero.

I tried similar nonsense with squats. Brought it up from 245 to 295 in the summer of last year. Tried a couple months later and got nothing. Tried it a year later and got from 335 to 375. My weight remained between 160 and 170 throughout all of this.

Lesson: Smolov is best done about once per year.


#5

Thanks for the responses. I’m halfway through the second cycle so I’m just gonna finish it. Probably gonna go back to some Max effort and Dynamic/Rep work after this on the upperbody for now to change things up.