If you want to bring up your bench press, try a cycle of Smolov Jr. Instruction: open the spreadsheet in Google docs go to ‘File’ – ‘Make a Copy’ o ‘Download as’ enter your max lift and hit the gym via this Smolov Jr. Bench Report by a redditor
Smolov Jr. – 531 Excel Spreadsheet
Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload […]