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JAWLOV Bench Press Program

The original Smolov Jr. is available at and is an incredibly tough program. This adaptation or 'Jawlov' reduces frequency and intensity which suits a wider variety of people.

This is my adaptation of the Smolov Jr. Bench Press program. I have tested on myself, and my clients have had great success with this adaptation. 

A set program like this is a cheap way to improve your bench press, but cannot replace online/ in person coaching. Particularly for those who are new to the bench press and may lack the technical proficiency to bench this often without picking up injuries. 

For personalised online coaching with video analysis, weekly programming and 24/7 contact through whatsapp you can email me at For this online service I charge £30 per 4 weeks, or £20 per 4 weeks for University of Brighton Powerlifting Team members.

You will get a XLSX (90KB) file

£ 6.99

£ 6.99

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