How To Increase Your Bench Press 10KG in 3 Weeks — The Smolov Jr.
The Russian program that delivers maximum results in minimal time
I hate Bench Pressing — mainly because I suck at it. Despite lifting weights since I was 15, I have never managed to hit that magical two plate lift of 100kg (220lbs). Even Jordan Peterson has accomplished that — it’s embarrassing.
The problem is anytime someone learns I lift weights, I have to answer that dreaded question:
How much ya bench, bro?”
While I cringe every time I hear it, the thought of answering is even worse.
It’s taken me a long time to accept I don’t possess the natural genetics for building muscle and strength — I have a 6.5-inch wrist, and my body somehow manages to be skinny and fat simultaneously. But that hasn’t stopped me from making progress. With hard work and consistency, I achieved a 140kg Squat and 180kg Deadlift.
The only lift that refused to budge was my Bench Press. No matter what routine I tried, I kept plateauing at 80kg — until I found the Smolov Jr. program.
After three weeks of hard training using this method, I went from a 1 Rep Max Bench of 85kg to an unspotted lift of 95kg.
