30 lbs in 3 weeks, and a rep PR of 330 lbs for 8 after his last 10 x 3 day. After three weeks of squatting four times a week, and not skipping accessory work, he hit a PR of 395 lbs. The 6×3 isn’t that taxing, so these days shouldn’t be a problem. By deadlifting and squatting twice a week, I’m keeping my body used to the movement, or “greasing the groove.” Because bench is still my priority, I added a heavier day (4×4), and a speed day (6×3). I’m not too sure what the actual program recommends, but I have my own training priorities. Make sure to take the time to warm-up as well, foam-rolling all of your muscles, and looking into proper techniques to help your mobility and recovery.įor assistance work, what I chose is listed above. I’m finding it a little hard to keep up with, but it has definitely helped my bench.īefore embarking on this program, I’d recommend you have some experience under the bar. On top of that, you’re adding 5-10 lbs every week. By the end of week, you’ve only decreased your total reps by 6 and the weight goes up by almost 30 lbs. The progression, on the other hand, is really hard. You focus your efforts on one lift, and build your accessory work around that. What I like about this program is that it is really straight-forward. Squat: 6 x 3 65% (keep the weight the same for all three weeks)īench: 10 x 3 85% (add 5-10 lbs every week)ĭeadlift: 6 x 3 65% (keep the weight the same for all three weeks) *Just as a disclaimer: I chose to use the Smolov Jr. program to help my bench, but you can use it for any lift (deadlift, bench, and squat are preferred).īench: 6 x 6 70% (add 5-10 lbs every week)īench: 7 x 5 75% (add 5-10 lbs every week)īench: 8 x 4 80% (add 5-10 lbs every week) I’m in the most optimal environment I’ve been in for a while, and I’ve decided to take this program on. While my diet is important, I’m not going to get stronger without running a serious program, so I’ve decided to try Smolov Jr. I’m counting my macros and have even invested in a food scale. Now that I’m home from school and graduated, I have started to step it up in the gym… And out of the gym.
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