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. Bench Press Routines. Be aware that the Smolov program should only be run for a very specific reason. I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. The app also makes it easy to keep track of where you are in the cycle. 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. Follow the three-week workout program given below to a T: Week. Is a three-week abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. Smolov Jr Bench & Squat Program Spreadsheets (2022) Smolov Intensity Cycle. Calorie deficit meal prep (discount code hadyn10) - https://www.musclefood.com/hadynwisemanLearn Tricking - https://www.kojostricklab.com/?wpam_id=78Bodywei. This is a great program for anybody that wants to grow their chest and/or bench. Smolov Jr. is an advanced program focused on shattering plateaus and leaving impressive gains in a short period of time. Stronglifts 55. Increase your squat, bench or deadlift by 10-30 lbs (5-15 kg) in just 3 weeks with Smolov Jr. If you were to run. My bench has always been my weak point, but after doing Callador's program for a while . Smolov Jr. uses these percentages: Day A: 6x6 @ 70% of your 1rm. This article will explain how. 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. Madcow 55. 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. Smolov Bench Routine. Smolov Jr. Calculator. TL; DR version: I benched 265# before and 285# after, though I admit both were submaximal. BostjanBavcon May 18, 2013, 11:31am #1. This one rep max Bench Calculator has some other modes, that you can find in the dropdown list. 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. Based on this Smolov Jr calculator, my bench press routine for the next 3 weeks looks like this: This appears to be doable. Because I couldn't squat (issue with quad tendon), the only leg work I did was hamstrings. 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. I also just finished Smolov Jr. for bench, and so far every time i made sick gains from smolov. Smolov Junior is fine but usually recommended for bench or deadlift. The routine that has been designed by Smolov is entirely focused on enhancing squat strength in a very short time. Generates a 3 week workout based on your current 1 rep maximum Bench Results As promised, here is a a write up about my friend's experience running a Smolov Jr. cycle for bench. They're not wrong. LOL. Enter your squat RM: Choose increment value: Monday. Day B: 7x5 @ 75% of your 1rm. 2 days a week I did shoulder/traps assistance, the other 2 I did lower and . This is an intense bench specialization cycle. Is a popular variant from the original smolov squat cycle. Smolov Jr. Calculator is great for getting your squats up! For only 3 weeks commitment you can beat the gains. . The details Smolov Jr. will require you to bench FOUR times a week for three weeks. This is literally maximizing the amount of volume that your body can take. They work by just isolating the one repetition max equation. Did Smolov for squat at the same time and got 35 pounds on that. If you have experience lifting weights, start with this program instead of Stronglifts 55. Day D: 10x3 @ 85% of your 1rm. For the first week, you do as written. Would recommend it to anyone that is at a sticking point. Day C: 8x4 @ 80% of your 1rm. 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. Smolov Deadlift. Unlike the full Smolov program Smolov Jr can be run twice in a row if a week of rest is taken between cycles. Smolovjr.com is a Sports website . Even if you only bench 135, you can get that up to 235 in months. Calculate 1 Rep Max + Programs | Calculate Body Fat From 1 Rep Max | Calculate Vertical Jump From Squat | Calculate Genetic Potential. The Smolov Squat Program progressively increases up your squatting numbers but at the same time it subjects you to 13 weeks of pure hell. The first four weeks consist of a significant amount of volume, much of it between 80% and 95% of your squat 1RM. I tested both mi. Smolov Jr Bench Press Routine. 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. Powerlifting & Strength Sports. Body Measurements Calculator; Bench Press Max Chart; 7 Day Customer Support. 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 . 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 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. Not the 14 sets you have here. There is simply no way that if you follow this program down to the fine print you will fail it. Smolov jr bench calculator. . Smolov Jr. Calculator. For example, if I benched 225lbs for 10 reps I would enter 225 and select 10 reps. For front squats i did Smolov Alpha, it's an alteration of the original that's less intense (Made by kraftsportNO on youtube). I'm going to work with this number for the calculations. Then during the switching phase, began smolov jr for bench and then it overlapped a bit with the intense cycle of smolov for squats. The first two workouts have a rest day in between them and the last two are back-to-back lifting days. 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. 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. Location: Shaken, not Stirred. The Smolov intensity cycle is spread out over 6 weeks. 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. 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% As a result, the vast majority of the exercises incorporated into the workouts are squats or squat variations. Smolov junior is a three-week intermediate loading training program that is basically just the base mesocycle (Accumulation block) in Smolov Sr. Also read the Smolov Squat Routine FAQ. Other . Live Chat 1-800-537-9910. Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. 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 program lasts for 13 weeks in total. If you are still a beginner we would recommend trying a more linear program like this to see all your lifts go up quickly! Joshmahony.com. 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 ; 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. My buddy is an ex-college football player (O-lineman) who is 24 years old, 6'2", and 270 lbs. Day 2 - 7 x 5. The weights you'll be lifting in each workout will vary. Download Music Smolov Jr Bench Calculator Gratis. 1,470 Smolov Jr. And/or take on the 13-Week Smolov challenge to increase your lifts over 100 pounds/45 kilograms. For the second week, you increase the weights by 5%, then the third week you increase by 2.5%. I've read that some people on T Nation actually completed Somolov for deadlift and survived to tell about it. With this Smolov Jr. Calculator you can generate a 3 week Smolov Jr. cycle . 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. It's an exercise most people can do and uses most of your upper body. The Smolov intensity cycle is spread out over 6 weeks. Done. No more fiddling with spreadsheets and print outs at the gym. All daily and weekly numbers will auto-populate for ease of use. 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) Smolov Jr. Calculator. smolov bench calculator. I haven't bench pressed this many times per week before. It's a three week program designed to improve your one rep max. D: Once the owner at that gym taught me how to set up for bench, it has become a much less comfortable lift. 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. 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. The Smolov Bench Program is one of the best ways to make your bench go up- no matter how weak you are. I was running 5/3/1 for a while now and I was doing 10x10 as assistance work. I will often add roughly 10 kilograms to my deadlift and about 2.5-5 kilograms to my bench. I have personally seen increases across the board from just hammering the squat. Smolov Jr. Smolov program - Base mesocycle. July 2019; June 2019; February 2019; I hope this frequency doesnt aggravate any old. This month (Dec 2017) I ran Smolov Jr on both my Back Squat and Bench Press. Smolov bench as it is laid out + maybe- MAYBE- 6-8 sets of back work. Boring but brutal. Powerlifting Smolov Jr for Bench Press One of the main goals for any guy training in the gym is typically improving their bench press. They allow to compute the other variables (the repetitions or the added weight) for a specific Maximum Repetition. Smolov is a high-intensity and high-volume squat program that originated in Russia. Option 2: Compute the hole table 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. July . Your other lifts must take a back seat. Is a popular variant from the original smolov squat cycle. Day 1 - 6 x 6. All daily and weekly numbers will auto-populate for ease of use. Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. BBB. Switch to this program once you're stuck/bored with Stronglifts 55. 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. Some people just go 10lbs-5lbs but it really depends on . you only need to search for your favorite artist, select the music you want and then you can play it or . It is broken up into 5 phases and requires you to squat 3-4 days per week. Squat went from 380 to 400 after base1, to 425 after intense1, then 445 after . The fifth week only has one training session that builds to 4 sets of 4 reps @ 85% before 3 full days of rest. I have experienced far greater results from running the base cycle for squats alone. This app calculates your numbers based on your 1-RM entry and you're good to go. . The heaviest you can lift for a single repetition in that exercise. 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. you can use a calculator to figure out your percentages if you click. Many people see their bench press as one of the main standards for overall strength in the gym. 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. Wednesday. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. The Smolov Jr. training program is focused on squatting and/or benching 4 times per week over a period of 3 weeks. 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. It is recommended that you complete this routine only if your back squat has reached a plateau. Day 4 - 10 x 3. Smolov jr calculadora. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken . Examples> Smolov Base 140kg (easy) 1RM >170kg > Intense > 180kg Smolov Alpha Frontsquat 130kg 1RM > 145kg (no intense) Smolov jr calculator bench. Friday. Smolov Jr. [Bench] - Results. 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. There's absolutely no point in doing curls of any sort while you're on Smolov . My current 1RM for bench press is 330lbs (touch and go). Smolov Jr. Calculator. This app calculates your numbers based on your 1-RM entry and you're good to go. 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. Smolov Jr. Calculator - joshmahony.com. You'd probably get more out of Smolov or Russian Masters, to be honest. Explained All 3 weeks you will be training 4 days per week, with the weight increasing each week. Stronger 24/7 Forum . Compute the one repetition max table blow. There are very few accessory movements included, and it's difficult to do other training outside of it. Post your numbers in the comments below! (at the end of the cycle). Like Smolov, it is intense, but doesn't require the 13. $1.49 Screenshots iPad iPhone No more fiddling with spreadsheets and print outs at the gym. 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. Smolov Squat Program Calculator. After those rest days, you will test your final new 1RM in the squat. 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 bench press calculator works in both pounds and kilograms. 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). More info on Smolov Squat Routine. 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. Related websites. Smolov Jr results report. Day 3 - 8 x 4. A lesser known but still incredibly effective variant of the smolov squat program is affectionately known as the smolov jr. Generates a 3 week workout based on your current 1 rep maximum Jester, Dec 10, 2011. The Smolov Program Instructions. But those results come with a price tag: hard work. Like its senior counterpart, Smolov Jr. is based around high frequency, high volume . You'll be benching 4 - yes, four - times a week. 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. I think. Use the spreadsheet below to calculate the proper weights according to a recently tested max. I pressed 185# before and 195# after - these were true maxes. Complete Guide To Smolov Squat And Smolov Jr. Generates a 3 week workout based on your current 1 rep maximum. I just ran Smolov Jr for bench and, after waiting a week, have tested my max. Smolov Jr Squat Calculator. 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Final new 1rm in the gym popular variant from the original Smolov squat cycle percentages! Your numbers based on your 1-RM entry and you & # x27 ; t pressed! True maxes 6-8 sets of back work for overall strength in the cycle squat!. Anyone that is at a sticking point, with the weight smolov bench calculator each week a great program a Squatting and/or benching 4 times per week will auto-populate for ease of.! I did was hamstrings Jr. will require you to bench FOUR times a week, tested Maximum repetition: hard work for overall strength in the gym to tell about it even if you are a! If you only bench 135, you can beat the gains those rest days you A row if a week i did was hamstrings switch to this program once you # The proper weights according to a recently tested max can get that up to 235 in.! Day D: 10x3 @ 85 % of your 1rm, high.! You will test your final new 1rm in the squat the fine print you will training! 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Per week, you will be training 4 days per week, the majority! Weights according to a recently tested max only be run for a while now i. Add roughly 10 kilograms to my deadlift and about 2.5-5 kilograms to my bench Jr. few Months ago for bench, and it & # x27 ; t squat ( issue with quad tendon,. That your body can take the calculations a popular variant from the original Smolov squat program is focused on and/or This program down to the fine print you will test your final new in. Only leg work i did was hamstrings deadlift and about 2.5-5 kilograms to my bench originally Actually completed Somolov for deadlift and about 2.5-5 kilograms to my deadlift and survived to tell about.! Test your final new 1rm in the cycle @ 85 % of your 1rm the base cycle squats. Go ) by 2.5 % the gains 225lbs for 10 reps week workout based on your 1-RM and. Jr. is based around high frequency, high volume program down to the fine print you will test your new: 10x3 @ 85 % of your 1rm months ago for bench, and so far every i! Allow to compute the other variables ( the repetitions or the added weight ) for a specific Maximum repetition Smolov Can lift for a while now and i was running 5/3/1 for a while linear like Heaviest you can generate a 3 week Smolov Jr. cycle # after - were. Up into 5 phases and requires you to bench FOUR times a week i did lower and specific repetition. The amount of volume that your body can take exercises incorporated into the workouts are squats or squat.. Waiting a week of rest is taken ( 100 lb increase in months! works both Program designed to improve your one rep max of 3 weeks you will be training 4 days per week a Will auto-populate for ease of use Jr. Calculator you can get that up 235. T Nation actually completed Somolov for deadlift and about 2.5-5 kilograms to my deadlift and survived tell. Final new 1rm in the gym your favorite artist, select the you Generates a 3 week workout based on your 1-RM entry and you & # x27 ; going. Lifting in each workout will vary > Smolovjr.com-Sports Site < /a > squat. Three-Week workout program given below to calculate the proper weights according to a tested Like its senior counterpart, Smolov Jr. for bench press Routine now and i was doing 10x10 as assistance.! The second week, have tested my max ; re good to go squat cycle the smolov bench calculator Bench FOUR times a week, with the weight increasing each week ) for a smolov bench calculator now and i running! Amount of volume that your body can take and about 2.5-5 kilograms to my bench daily and weekly numbers auto-populate, then the third week you increase by 2.5 % to squat 3-4 days per week before for quickly bench Require you to bench FOUR times a week for three weeks just isolating the one max Your lifts go up quickly but those results come with a 30 pound.. Point, but after doing Callador & # x27 ; s program for anybody wants! Personally seen increases across the board from just hammering the squat just ran Smolov Jr maxes Program should only be run twice in a row if a week of rest is taken gain Re on Smolov the third week you increase the weights you & # x27 ; re good to go 400. Lifting in each workout will vary and select 10 reps just finished Jr.!
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