Update Finished Smolov jr: I really screwed up my last day of Smolov jr and the deload week following due to personal stuff. It was a really shitty week with eating low calories/protein, not sleeping nearly enough, and I was pretty stressed. Still, I was able to take my Paused Bench from 285 to 295. I got 300 to about half way, my sticking point.
During the program I was able to add 15 pounds for week 2 and a total of 30 pounds added for week 3, so I really think I should have been able to get 305 had the shit storm at the end not happened.
Trying to be optimistic 10 pounds is pretty awesome for just a month. I also did that without gaining weight and possibly losing a bit of weight at the end.
I did the first Intense day and it felt pretty good. I am going to try throwing in some light pushups daily and probably 70% for 3 sets of 3 on one non-bench day.
Thur- Bench D1 + Upper back +Bi’s
Fri- Squat(Might take as rest day if needed)
Sat- Bench D2 + Military Press
Sun- Deadlift + Upper back + Bi’s + Light Bench
Tues- Bench D3 + DB OH Press + Upper back + Bi’s
Wed- Squat (Epsom salt bath hopefully)
Having the 2 day rest after the second day instead of the 3rd is a tip I got from an article someone wrote about Smolov, although it was for running it for squat I am sure it is still applicable.
Also on the main Bench days I will do light DB Bench Presses, like 3 sets of 10. I did them during my Smolov jr run and I think they helped a lot.
It is a lot of total volume, but that is what works for me.