Arguably one of the most difficult squat routines around, the full smolov demands 13 weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat. The routine that has been designed by Smolov is entirely focused on enhancing squat strength in a very short time. July 2019; June 2019; February 2019; BBB. Option 2: Compute the hole table I ran Smolov for squat a second time later on but didn't do smolov jr for bench, I just benched 2x a week through the whole thing. Smolov Jr. is an advanced program focused on shattering plateaus and leaving impressive gains in a short period of time. TL; DR version: I benched 265# before and 285# after, though I admit both were submaximal. Smolov Bench Routine. Because I couldn't squat (issue with quad tendon), the only leg work I did was hamstrings. Generates a 3 week workout based on your current 1 rep maximum Boring but brutal. The details Smolov Jr. will require you to bench FOUR times a week for three weeks. Bench Press Routines. Complete Guide To Smolov Squat And Smolov Jr. If you are still a beginner we would recommend trying a more linear program like this to see all your lifts go up quickly! For example, if I benched 225lbs for 10 reps I would enter 225 and select 10 reps. Smolov Jr. [Bench] - Results. $1.49 Screenshots iPad iPhone No more fiddling with spreadsheets and print outs at the gym. I have experienced far greater results from running the base cycle for squats alone. To use the bench press calculator simply enter the weight in the first box provided and select the number of reps from the drop down box. Switch to this program once you're stuck/bored with Stronglifts 55. 1,470 Smolov Jr. Smolov Jr. Calculator. The first two workouts have a rest day in between them and the last two are back-to-back lifting days. Smolov Jr. is as follows: Smolov Jr. Week 1 Day 1 - 6 sets of 6 reps @ 70% 1RM Day 2 - 7 sets of 5 reps @ 75% 1RM Day 3 - 8 sets of 4 reps @ 80% 1RM Day 4 - 10 sets of 3 reps @ 80% 1RM 1RM = 1 Rep Maximum. This article will explain how. The Smolov intensity cycle is spread out over 6 weeks. This is a great program for anybody that wants to grow their chest and/or bench. This calculator has been created by smallkiwi Download Smolov Jr Bench Spreadsheet Upping your benching numbers will now be much easier for you with the use of this Google sheet. Did Smolov for squat at the same time and got 35 pounds on that. Smolovjr.com is a Sports website . And, if you thought you'll be cruising through the three weeks following the same rep ranges and lifting the same weights, you're mistaken. Is a popular variant from the original smolov squat cycle. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken . This is an intense bench specialization cycle. There are very few accessory movements included, and it's difficult to do other training outside of it. This app calculates your numbers based on your 1-RM entry and you're good to go. 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. Follow the three-week workout program given below to a T: Week. As a result, the vast majority of the exercises incorporated into the workouts are squats or squat variations. The Smolov Squat Program progressively increases up your squatting numbers but at the same time it subjects you to 13 weeks of pure hell. Here is how the intensity will change over the 3 weeks for each training day.Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) - the Deathbench program is a disciple of the "if you want a bigger bench press, bench more" church. Smolov bench as it is laid out + maybe- MAYBE- 6-8 sets of back work. All daily and weekly numbers will auto-populate for ease of use. Then during the switching phase, began smolov jr for bench and then it overlapped a bit with the intense cycle of smolov for squats. Smolov junior is a three-week intermediate loading training program that is basically just the base mesocycle (Accumulation block) in Smolov Sr. They allow to compute the other variables (the repetitions or the added weight) for a specific Maximum Repetition. Some people just go 10lbs-5lbs but it really depends on . Smolov Bench Calculator Agustus 17, 2021 Take a 3 week break from squat work test your NEW RM enter it in the box below and continue with the program. Smolov Jr results report. Like Smolov, it is intense, but doesn't require the 13. Generates a 3 week workout based on your current 1 rep maximum . Day 2 - 7 x 5. Start with this training program if you've never lifted weights before, never did the main exercises, or haven't lifted weights in a long time. Generates a 3 week workout based on your current 1 rep maximum Smolov Jr. bench - Bodybuilding.com Forums Add 15-25 pounds to your bench press in three weeks using smolov jr. Smolov Jr is just a benching session, once that's done resume normal service on your other muscle groups for the rest of your workout. Day 4 - 10 x 3. It's a three week program designed to improve your one rep max. For front squats i did Smolov Alpha, it's an alteration of the original that's less intense (Made by kraftsportNO on youtube). The Smolov Program Instructions. Smolov Deadlift. Smolov Jr. Calculator. you can use a calculator to figure out your percentages if you click. Site is running on IP address 172.67.130.52, host name 172.67.130.52 ( United States) ping response time 10ms Excellent ping.Current Global rank is 1,479,965, category rank is 4,526, monthly visitors is 142K, site . The fifth week only has one training session that builds to 4 sets of 4 reps @ 85% before 3 full days of rest. Smolov program - Base mesocycle. The most common way people complete two programs is by doing Smolov Jr bench program and using a Smolov Jr Calculator squat program alongside it. Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. Calorie deficit meal prep (discount code hadyn10) - https://www.musclefood.com/hadynwisemanLearn Tricking - https://www.kojostricklab.com/?wpam_id=78Bodywei. This domain provided by cloudflare.com at 2013-07-18T18:29:18Z (8 Years, 343 Days ago), expired at 2023-07-18T18:29:18Z (1 Year, 21 Days left). Bench Results As promised, here is a a write up about my friend's experience running a Smolov Jr. cycle for bench. Stronglifts 55. With this Smolov Jr. Calculator you can generate a 3 week Smolov Jr. cycle . Wednesday. Like its senior counterpart, Smolov Jr. is based around high frequency, high volume . Week 1 example: Mon - 6 sets, 6 reps at 70% Wed - 7 sets, 5 reps at 75% Fri - 8 sets, 4 reps at 80% Sat - 10 sets, 3 reps at 85% A lesser known but still incredibly effective variant of the smolov squat program is affectionately known as the smolov jr. Julius Maddox, 723lbs American record bench; Alexey Nikulin squats 360 kg/794 lbs at 83 kg/183 lbs BW(raw, no wraps) Brian Shaw 1025 LB/466 KG deadlift in training; Archives. smolov bench calculator. Here you will find all the songs you expect to Download MP3 from Smolov Jr Bench Calculator free, music in hd up to 320kb and then you can download to your computer or your cell phone. Madcow 55. Not the 14 sets you have here. The heaviest you can lift for a single repetition in that exercise. Unlike the full Smolov program Smolov Jr can be run twice in a row if a week of rest is taken between cycles. The long-form and default Smolov program is designed to take you through 13 weeks of intensive training, usually for the squat, and consists of four weekly training sessions. BostjanBavcon May 18, 2013, 11:31am #1. The weights you'll be lifting in each workout will vary. Many people see their bench press as one of the main standards for overall strength in the gym. If you were to run. After those rest days, you will test your final new 1RM in the squat. Smolov jr bench calculator. Is a popular variant from the original smolov squat cycle. I pressed 185# before and 195# after - these were true maxes. But as people say, "the way to heaven is through hell"; in a similar manner, at the end of those brutal 13 weeks, your 1 RM on squats would be increased by 50-100 pounds. Smolov jr calculator bench. The first four weeks consist of a significant amount of volume, much of it between 80% and 95% of your squat 1RM. They're not wrong. Powerlifting Smolov Jr for Bench Press One of the main goals for any guy training in the gym is typically improving their bench press. Calculate 1 Rep Max + Programs | Calculate Body Fat From 1 Rep Max | Calculate Vertical Jump From Squat | Calculate Genetic Potential. Other . More info on Smolov Squat Routine. Smolov Jr Squat Calculator. . So I finished my first run of smolov jr for bench, decided to post my results for anyone on the fence or looking for a way to bring up their bench. If you have experience lifting weights, start with this program instead of Stronglifts 55. you only need to search for your favorite artist, select the music you want and then you can play it or . Post your numbers in the comments below! DOWNLOAD MUSIC FROM Smolov Bench Calculator IN MP3 FORMAT Download mp3 of the best songs of Smolov Bench Calculator 2022, exclusively for you, you can listen to music online and download mp3 without limits in an easy and simple way. I will often add roughly 10 kilograms to my deadlift and about 2.5-5 kilograms to my bench. Even with boring but big, 5/3/1 just doesn't have enough meaningful volume to really do much for your squat at this stage. The bench press calculator works in both pounds and kilograms. But those results come with a price tag: hard work. You can simply put your 1 RM in this Smolov Jr. calculator and it will calculate the weights that you would be lifting progressively in the coming sessions. It's an exercise most people can do and uses most of your upper body. That means putting your squat and deadlift on maintenance. Use the spreadsheet below to calculate the proper weights according to a recently tested max. It is broken up into 5 phases and requires you to squat 3-4 days per week. I also just finished Smolov Jr. for bench, and so far every time i made sick gains from smolov. Location: Shaken, not Stirred. Be aware that the Smolov program should only be run for a very specific reason. Live Chat 1-800-537-9910. Smolov Jr. - Intensity Sets/Reps WEEK 1 Sunday 70% 66 Tue 75% 75 Thurs 80% 84 Fri 85% 103 WEEK 2 Sunday 70% 66 Add 10 - 15lbs (larger increase for larger muscle groups) Based on this Smolov Jr calculator, my bench press routine for the next 3 weeks looks like this: This appears to be doable. I just ran Smolov Jr for bench and, after waiting a week, have tested my max. Would recommend it to anyone that is at a sticking point. Enter your squat RM: Choose increment value: Monday. 723lbs American record bench; Alexey Nikulin squats 360 kg/794 lbs at 83 kg/183 lbs BW(raw, no wraps) Brian Shaw 1025 LB/466 KG deadlift in training; Archives. They work by just isolating the one repetition max equation. Day 1 - 6 x 6. For the first week, you do as written. The program lasts for 13 weeks in total. Friday. . Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. Jester, Dec 10, 2011. 2 days a week I did shoulder/traps assistance, the other 2 I did lower and . Body Measurements Calculator; Bench Press Max Chart; 7 Day Customer Support. I think. D: Once the owner at that gym taught me how to set up for bench, it has become a much less comfortable lift. I haven't bench pressed this many times per week before. Download Music Smolov Jr Bench Calculator Gratis. Squat went from 380 to 400 after base1, to 425 after intense1, then 445 after . It is recommended that you complete this routine only if your back squat has reached a plateau. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. You'll be benching 4 - yes, four - times a week. I was running 5/3/1 for a while now and I was doing 10x10 as assistance work. Smolov Junior is fine but usually recommended for bench or deadlift. Powerlifting & Strength Sports. If you survive the Smolov squat routine and fancy bringing up your lagging bench, you can return to the trenches for another 4 weeks of war with the . Day 3 - 8 x 4. Smolov Jr Bench Press Routine. Examples> Smolov Base 140kg (easy) 1RM >170kg > Intense > 180kg Smolov Alpha Frontsquat 130kg 1RM > 145kg (no intense) I'm going to work with this number for the calculations. July . Also read the Smolov Squat Routine FAQ. Explained All 3 weeks you will be training 4 days per week, with the weight increasing each week. The Smolov intensity cycle is spread out over 6 weeks. The app also makes it easy to keep track of where you are in the cycle. Day B: 7x5 @ 75% of your 1rm. This is literally maximizing the amount of volume that your body can take. Smolov Jr. uses these percentages: Day A: 6x6 @ 70% of your 1rm. Smolov Jr Bench & Squat Program Spreadsheets (2022) Smolov Intensity Cycle. I hope this frequency doesnt aggravate any old. The Smolov Bench Program is one of the best ways to make your bench go up- no matter how weak you are. 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 Squat protocols. I've read that some people on T Nation actually completed Somolov for deadlift and survived to tell about it. Similar Tools: smolov jr bench calculator ; incline bench max calculator ; smolov jr calculator ; smolov calculator ; strs calculator ; transformations of functions calculator ; gram schmidt process calculator ; glucose infusion rate calculator ; 3 36 2 calculator ; Done. Is a three-week abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. Related websites. Generates a 3 week workout based on your current 1 rep maximum. smolov bench calculator ; surgical risk calculator nsqip ; parker o ring calculator ; k factor calculator ; munchlax tree calculator bdsp ; rms speed calculator ; salary calculator oklahoma ; inverse square root calculator ; utd grade calculator ; piecewise integral calculator ; Categories Calculators Post navigation. Joshmahony.com. Day D: 10x3 @ 85% of your 1rm. Increase your squat, bench or deadlift by 10-30 lbs (5-15 kg) in just 3 weeks with Smolov Jr. Smolov Jr. Calculator - joshmahony.com. Compute the one repetition max table blow. This one rep max Bench Calculator has some other modes, that you can find in the dropdown list. 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 Squat protocols. Smolov Squat Program Calculator. My bench has always been my weak point, but after doing Callador's program for a while . Your other lifts must take a back seat. Day C: 8x4 @ 80% of your 1rm. For only 3 weeks commitment you can beat the gains. This app calculates your numbers based on your 1-RM entry and you're good to go. (at the end of the cycle). Even if you only bench 135, you can get that up to 235 in months. Stronger 24/7 Forum . Smolov Jr. Calculator. Smolov Jr. Calculator is great for getting your squats up! Smolov jr calculadora. Smolov Jr. Calculator. Additional Benefits of Smolov Jr Okay, as you're going to be hitting bench 12 times in a 3 week period - expect your form improve dramatically. LOL. got to File - 'Make a Copy' or 'Download as' If you are not familiar with the Smolov JR. system, it looks like the following. The Smolov Jr. training program is focused on squatting and/or benching 4 times per week over a period of 3 weeks. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory work. Smolov is a high-intensity and high-volume squat program that originated in Russia. I have personally seen increases across the board from just hammering the squat. This month (Dec 2017) I ran Smolov Jr on both my Back Squat and Bench Press. I tested both mi. For the second week, you increase the weights by 5%, then the third week you increase by 2.5%. My buddy is an ex-college football player (O-lineman) who is 24 years old, 6'2", and 270 lbs. No more fiddling with spreadsheets and print outs at the gym. My current 1RM for bench press is 330lbs (touch and go). Smolov Jr. You'd probably get more out of Smolov or Russian Masters, to be honest. And/or take on the 13-Week Smolov challenge to increase your lifts over 100 pounds/45 kilograms. I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. There is simply no way that if you follow this program down to the fine print you will fail it. 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