T Nation

Good Bench Program

Hey all just like to share results of a bench program i just did with great results! my brother showed me it, he did it previously and added 30 pounds to his bench. so i was interested. My bench went up 25 pounds from the program which is pretty crazy considering this program was only 3 weeks long and in the last 2 years id say my bench only went up about 25 pounds hahaha anyways heres the program…

Smolov Jr.
Intensity Sets/Reps
Sunday 70% 6x6
Tue 75% 7x5
Thurs 80% 8x4
Fri 85% 10x3

WEEK 2
Sunday 70% 6x6 Add 10 - 15lbs
Tue 75% 7x5 Add 10 - 15lbs
Thurs 80% 8x4 Add 10 - 15lbs
Fri 85% 10x3 Add 10 - 15lbs

WEEK 3
Sunday 70% 6x6 Add 5 - 10lbs to week 2’s weights
Tue 75% 7x5 Add 5 - 10lbs to week 2’s weights
Thurs 80% 8x4 Add 5 - 10lbs to week 2’s weights
Fri 85% 10x3 Add 5 - 10lbs to week 2’s weights

i also did some light back stuff and external rotation exercise every workout. give it a try if your bench is at a standstill and ya wanna get it up!

what did you use for your max? True max, est, 90%?

[quote]bonerjams98 wrote:
what did you use for your max? True max, est, 90%?

[/quote]
I used my true max. i maxed out about 2-3 weeks before this program so i had a good idea of what it was.