I am currently just updating the programmes I will be updating the supporting information on the pages over the coming month, my goal currently is to get the programmes up to block 7-8 done so I have a bit of breathing room and the important information is up there.
NOTE – Advanced lifters should not follow this bench press programme it is Smolov Junior and shouldn’t be utilised by lifters who have a relatively strong bench press. Instead, try this programme
- Session 1 – 3×3 @ 75%
- Session 2 – 3×3 @ 65%
- Session 3 – 3×3 @ 85%
- Add 2.5 kg to session 1&3 weights throughout the programmes. Leave session 2 as 65% throughout the whole cycle.
Block 5 – Accumulation 1
As an accumulation block, this is meant to be a challenging block for squat and bench press. If you do the first workout with the prescribed load and find it to be very difficult adjust the weight to a more manageable load. It should be challenging but nor impossible.