What program would you recommend to take my bench press from 245 1rm to a 315 1rm over the course of a 8 months? I've been counting macros, bulking, and hitting the plates seriously. I was on le-reddits Ivysaurs intermediate program and figured I wanted to get serious.
I don't want to sacrifice squat or deadlift to get there though.
>>42459732
Run smolov Jr for bench, during the cycle squat twice a week and dont deadlift. It won't sacrifice your squat and deadlift at all, you will be detrained in deadlift which an be a good thing when you finish the cycle.
>>42459844
Thanks! I'll try a cycle of it out. I have heard bad things about smolov jr frequency, but that might just be from people who bench 400+ and have very different percent of max requirements then me.
>>42460216
I have ran smolov twice for squats and it is king. Highly recommend it.