Smolov Jr. is an abbreviated version of the Smolov squatting protocol. Aug 21, 2019 - Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. April 13, 2012 By Gregor Winter 9 Comments. Smolov Jr. Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. Feb 1, 2013 - Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. AS SEEN AND FEATURED IN TOP PICKS Most Recommended Products Stoic Knee Sleeves. I improved greatly in my bench max and I share some thoughts about the Smolov Jr Bench Program. Please let me know if i could do anything better and improve. I will often add roughly 10 kilograms to my deadlift and about 2.5-5 kilograms to my bench. The deadlift . Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Smolov warm ups included; Smolov switching phase routine included (Note: Taking into consideration the gruesome nature of this program, you should be a bit conservative while setting up your 1RM. Smolov Jr. This is an explanation of the Smolov Jr calculator which has the purpose of being printed and taken to the gym after typing in your one repetition maximum. Shop Stoic Equipment. OHP also shows up on d… $5 FLAT RATE. The Smolov cycle builds on itself systematically and of course this sets you up for bigger gains. 15kg in 3 weeks, just as promised. After signing up for their newsletter, I received an e-mail also offering help with any questions about the program. Smolov Jr. A lesser known, but still incredibly effective, variant of the Smolov squat program is affectionately known as the Smolov Jr. cycle. The original Smolov Jr. program was based on high frequency training, essentially you do the major lifts (bench/squat/deadlift 4 times per week). I’m again going to start by stating the obvious here, but this is a shorter version of the original Smolov Program. Spreadsheet. The four phases are: Phase In — A two-week phases that uses a variation of … Smolov Jr. Week 1. Med en Smolov Jr. går det rigtigt hurtigt i en kort periode, hvilket i sig selv er en stor motivationsfaktor. Since I am currently torturing my weak legs with this thing I thought that maybe some of … Smolov Jr Calculator. Day 3 – 8 sets of 4 reps @ 80% 1RM . Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. This website provides all the information you need, including a handy online calculator to calculate the numbers you need to lift during the program. While not recommended for general strength work, as articulated… FREE SHIPPING OVER $75. The smolov junior cycle brought my bench press from 225 to 255 which is an impressive leap. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). All daily and weekly numbers will auto-populate for ease of use. All daily and weekly numbers will auto-populate for ease of use. Smolov is a Russian Squat routine that will boost your Squat by up to 100lb in only 13 weeks, even if you’re … All daily and weekly numbers will auto-populate for ease of use. When you are finished with a workout day you can use the checkboxes to check that day off. Three-day per week total body strength program My previous 1RM on deadlift was 525, and more recently a 510 double. Choose to either increase 2.5 kg/lb or 5 kg/lb per week. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). It's not nearly as brutal as the original squat program, but still enormously challenging. Increase your squat, bench or deadlift by 10-30 lbs (5-15 kg) in just 3 weeks with Smolov Jr. and/or take on the 13-Week Smolov challenge to increase your lifts over 100 pounds/45 kilograms. If you're willing to build these lifts at any cost (e.g. They are not designed to be a long-term basis for your strength … $59 99. Ah, yes. The deadlift is very popular with younger lifters or beginners as it is fairly easy to pull a lot of weight quick. Smolov Jr. … Other features include: • 2 … 2 years ago. Report Save. Day 4 – 10 sets of 3 reps @ 80% 1RM. Pros & Cons of Smolov Squat Routine & Smolov Jr. Pros of Smolov Jr. Increase your squat, bench or deadlift by 10-30 lbs (5-15 kg) in just 3 weeks with Smolov Jr. and/or take on the 13-Week Smolov challenge to increase your lifts over 100 pounds/45 kilograms. Rep Max Calculator; Contact. Very often technique is poor and has to be fixed as backs are being rounded. I have experienced far greater results from running the base cycle for squats alone. These programs are meant to be used as variation to your standard programming. This app calculates your numbers based on your 1-RM entry and you're good to go. 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. … SHOP NOW. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. While not recommended for general … No matter what routine I tried, I kept plateauing at 80kg — until I found the Smolov Jr. program. This app calculates your numbers based on your 1-RM entry and you're good to go. I hope you will find as much pleasure with the Smolov Jr program than I did. Smolov Jr Calculator. There are quite a few resources online about the program, but I used Smolov JR. US ONLY. All 3 weeks you will be training 4 days per week, with the weight increasing each week. Smolov Jr Calculator. Enter your 1 rep max and let the app calculate the workouts for you. About; Home » bench press » Smolov Jr. … for(var j=k[d].getElementsByTagName("tr"),l=1;l I have personally seen increases across the board from just hammering the squat. Even if you reduce it by 3-5 kg, it can serve you pretty well.) Did a few singles on deadlift on the program just to maintain … The internet is full of these examples and discussion and I will not bother you too much with it. Spreadsheet . MAX DAY! Smolov Jr Calculator. As the name suggests, this is a 3x lifting program designed for lifters under 80 kg (175 lbs). All the data is saved in the app so the next time you open the app you know exactly what day you are on. did Smolov for three weeks, did a mini peak for another and, boom, 150kg. All the data is saved in the app so the next time you open the app you know exactly what day you are on. Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. If you’re prepared to do the work, you could enjoy a 30-60+ pound increase for 6 weeks (15-25 pounds in bench) of hard graft (including the intro cycle). Given how terrible that 700 lbs pull was, I sandbagged my numbers a bit and ran the intense phase off a 675 lbs new max, hoping that would be enough to keep me from being crushed. Download Smolov Squat Calculator and enjoy it on your iPhone, iPad, and iPod touch. It is named after its creator, Sergey Smolov “the Russian Master of Sports”. My bench has been growing ever since. Caution! level 2. Strength gains have been noted between 50–130 pounds (22–58 kg). Explanation for the Smolov Jr Calculator. Athlete proven. $15 99 - $29 99. Jeg synes Smolov Jr. er et rigtigt fedt program og noget der virker hurtigt. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Upping your benching numbers will now be much easier for you with the use of this Google sheet. I hit a plateau at 135kg 1rm, and just couldn't seem to shift it. I personally moved my bench press from … Strengthening Squat and Bench. 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. This app calculates your numbers based on your 1-RM entry and you're good to go. a record attempt) then this might be the ticket! This may be helpful from a powerlifting standpoint, but in terms of bodybuilding I feel it can get too difficult, especially if you wish to incorporate additional bodybuilding-style exercises afterwards (aka accessory … Day 2 – 7 sets of 5 reps @ 75% 1RM. Day 1 – 6 sets of 6 reps @ 70% 1RM. Week 1 example: Mon – 6 sets, 6 reps at 70% Dennis Wolf Training Program July 20, 2017. Explained. Choose to either increase 2.5 kg/lb or 5 kg/lb per week. Smolov Jr. is what I credit with my bench getting to where it is. … ‎No more fiddling with spreadsheets and print outs at the gym. Smolov Jr Calculator. Smolov Itself. The payoff, however, is well worth the effort – it's not uncommon for a lifter to put over 20 pounds onto their bench press in just 4 weeks. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. This app calculates the weights you should use, based on your one rep max, for the 3-week Smolov Jr. and 13-week Full Smolov … Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. 9. share. Enter your 1 rep max and let the app calculate the workouts for you. I was ready to make some progress and bulk hard over the summer so I took on smolov jr. Before going into the program I hit a grindy double at 345 on squats, and figured 380 for a squat max wasn't far from what I could squat soon. Feb 8, 2014 - Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Strength Training - Inter. Smolov Junior. SHOP NOW. I should probably run Smolov again. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. I have added as much as 15kg on the Russian Squat Routine and 25kg on Smolov (10kg on the base cycle, and 15kg on the intense cycle). The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. My training log is … Smolov Jr … The Program. If you are looking to run a short three week cycle to improve a lift, Smolov Jr. might be for you. (I used the spreadsheet from allthingsgym.com, since I found subtle differences between each Smolov calculator online and it seemed most complete.) 1RM = 1 Rep Max., the heaviest you can lift for a single repetition in that exercise. GEAR UP AND REACH YOUR POTENTIAL. My questions: It is also very often used for bench press. a record attempt) then this might be the ticket! Use the spreadsheet below to calculate the proper weights according to a recently tested max. THE EDGE YOU DESERVE. If you're willing to build these lifts at any cost (e.g. Smolov Jr is the go to program from the Smolov family to boost this lift. Throughout the program, Smolov demands three to four days per week, with some weeks squatting back to back days. Like Smolov, it … Other features include: • 2 … Smolov Jr Calculator. Increase your squat, bench or deadlift by 10-30 lbs (5-15 kg) in just 3 weeks with Smolov Jr. and/or take on the 13-Week Smolov challenge to increase your lifts over 100 pounds/45 kilograms. After three weeks of hard training using this method, I … Wilks Calculator; Sign In / Register. The Principles of The Smolov Squat Program This section will highlight a number of key training principles that Smolov has used in this program. Choose to either increase 2.5 kg/lb or 5 kg/lb per week. This app calculates the weights you … Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. Stoic Wrist Wraps. The day is here! Competition ready. This can either be tested with a true best effort or by attempting your best in the 2-5 rep range and using a 1RM calculator to … What about Smolov Jr? When you are finished with a workout day you can use the checkboxes to check that day off. Vi er vant til, at man som trænet kan øge sin styrke med ganske få procent om året og måske kun tage 3-4 kg muskel på per år. Choose to either increase 2.5 kg/lb or 5 kg/lb per week. Smolov Junior is fine but usually recommended for bench or deadlift.
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