[PancakeBrah]

To what?

It added 15-20 pounds to my bench. I stopped benching for a week after because my shoulder was getting sore. If you do Smolov Jr., do light weight face pulls, pullups, any kind of pulling movement that incorporates your shoulder. Preferably face fulls because doing pullup sets between the heavy bench sets of Smolov may cause you to miss some reps. Aim for a 2:1 pull:press ratio. Stretch your upper body before and after.

As for long term gains, the progress kept pretty well. Went from 225x7 to 225x10 and 255x4 to 255x6. Something like that. This was like a year ago so I don't remember the exact figures.