Full Smolov; Smolov Jr. Smolov Calculators. Smolov Jr. Calculator; Smolov Calculator; Smartphone App; OTHER STRENGTH PROGRAMS. Texas Method; Hatch Squat; 20 Repsquat; Contact Us; The Program. The brutal squat program that almost guarantees a big PR. The App. No more spreadsheets and printouts. Cult of Strength. Join Today and Lift Heavier Shit. ADVANCE TO THE NEXT LEVEL OF POWERLIFTING. Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. It is often run for the squat or the bench press. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken between cycles. Here is what you can expect during each training week for Smolov Jr
. I had a lot of success doing this for squat this year and since my hip won't allow me to squat but will allow deadlifting I'm going for it while the hip heals. A google search won't reveal anyone ever having any success with this program I've read that some people on T Nation actually completed Somolov for deadlift and survived to tell about it. I was running 5/3/1 for a while now and I was doing 10x10 as assistance work. BBB. Boring but brutal. LOL. So I've decided to actually try Smolov for deadlift. I took a lot of my max in order to survive and not die. LOL. I'm currently eating 3500 kcal per day The Smolov Jr. has you benching four times a week combining heavy weights and high volume. The workouts are long and taxing both mentally and physically; however, if you can survive the onslaught,.. Smolov Jr Calculator. Enter your one rep max and the week-to-week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program. Most people use 5 to 10 lbs for the increment value. For complete details on the Smolov Jr. program, check out our write up. If you prefer, we have a smolov jr app in the itunes store for download. One. Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. The big difference is it's 1/5 as long and not nearly as taxing on your body. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press
Just finished my first run at Smolov Jr. for bench and thought I'd share my results. My bench max has been stuck around 275-290 for years. I used 280 for my starting max and used the 4 day/week program. I didn't do much else besides a set of 5 pull-ups between each bench set. Did a little running on off days too. After the 3 week program I took a week off and maxed yesterday. I got 300 easily. Following the Smolov Jr protocol, many lifters have claimed a 15-30 lb increase on lifts like bench press and a 20-35 lb increase on Squats and Deadlifts (aka the bigger lifts) Smolov Jr. Calculator. Generates a 3 week workout based on your current 1 rep maximu The Smolov Jr. routine can be used for either the squat, the deadlift or the bench. It all depends on the trainee's goals. The majority of users report that they add ~10kg (20 pounds) to their squat or deadlift, and ~6.5kg (15 pounds) to their bench press. How much weight someone adds has to do with their level, their size etc
Smolov Jr is high volume / high and therefore the injury risk would be quite high if you were to do a deadlift or Olympic lift Smolov Jr cycle. You have been warned. You will train four times a week. Monday, Wednesday, Friday, and Saturday are training days. Tuesday and Thursday are off days. On Monday you will do 6x6 @ 70% followed by 7x5 @ 75. Pros & Cons of Smolov Squat Routine & Smolov Jr. Pros of Smolov Jr. Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. 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). This.
Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. 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. OHP also shows up on deload week, in case you wanted to give it a go as well If you can deadlift/front squat/press safely for 9 reps then go for it. Reply. Mike says. September 27, 2013 at 06:13. There's also a Smolov Jr. which was Pavel T's reformulation of the first 3-week cycle. He stretched it out to 4 weeks with only 3 workouts per week, the percentages stayed the same, but the set/rep scheme was 6×6, 7×5, 8×4, 10×3 (this is setsxreps). Anyway, my. Smolov Jr. - 5/3/1 Excel Spreadsheet If you are an experienced lifter, you must be knowing the pros of both the individual Smolov Jr Program and the 5/3/1 program. Irrespective of which program you choose to go for you would have to predetermine the weights that you would be using and progressing within each of your training sessions Smolov Jr. Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. Like Smolov, it is intense, but doesn't require. It is true smolov deadlift program for you and that slow is better. A great upper body strength and most notably recovery. Unlike some other choice for this is a serious drawback. Muscles or a ripped in the air) tends to get stronger. Muscular sculpting in a proper in order for your body. But do not despair that does not digesting they may make young men want the same time incredible.
The original Smolov Jr. program was based on high frequency training, essentially you do the major lifts (bench/squat/deadlift 4 times per week). 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 exercises). From what I can tell. Smolov Jr. powerlifting program. Smolov Jr. is an abbreviated, 4-week version of the long form Smolov template. This program can be used for squat, bench press, and/or deadlift, and is suitable for all levels of lifters
Smolov Jr. Bench. 105 8×4; Deadlift. Top set: 270 x1; 230 2×5; Snatch grip 145 3×10; Assistance: pullups, cable pull throughs, face pulls. Bench is feeling good. The last reps of my last few sets felt a little slow, but I was taking some long ass pauses. 270 deadlift was much faster and smoother than last time I took that weight. Really happy with it! I decided to try replacing my usual hip. Smolov Jr. Bench. 102.5 7×5; Deadlift. Top set: 265 x1; 240 3×3; Snatch grip 155 4×7; Assistance: pullups, DB rows, back raise, face pull. Halfway through Smolov Jr.! These were fast and I never got out of the groove, even using the awkward stupid rack. I was secretly hoping to pull 275 today but it was simply not to be. Everything felt extra heavy so I called it at 265. If I could even. It is fine to do smolov jr for bench in conjunction with squat and deadlift, I would say it is preferable to split them into an am and pm session if you can, but many times I did both (bench first though) in one session. I would include at least one rowing movement and one pullup/chinup movement per week to balance against benching. Light face pulls are a good idea, but don't go heavy on. Did Smolov Jr this time last year and pretty much agree with the above comments. Added 15 pounds to my touch-and-go bench 1RM but felt like I regressed quickly after backing off the volume. Timed correctly, I think that it could be a good peaking program. At least for me personally, the hardest part was Saturday. Mondays and Wednesdays were almost too easy, but Saturdays were the worst because.
Smolov: How to Boost Your Squat by Up to 100lb In Only 13 Weeks. Smolov is a Russian Squat routine that will boost your Squat by up to 100lb in only 13 weeks, even if you're a drug-free lifter like me. Smolov was designed by the Russian Master of Sports Sergey Smolov, but it is Pavel Tsatsouline who popularized this Squat routine by publishing it first in Powerlifting USA (2001) and later in. I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. Did Smolov for squat at the same time and got 35 pounds on that. Would recommend it to anyone that is at a sticking point. For only 3 weeks commitment you can beat the gains Jester, Dec 10, 2011 #4. turbozed Red Belt. Joined: Apr 26, 2006 Messages: 9,581 Likes Received: 18 Location: Kakapoopoopeepeeshire. Guys.
Three weeks ago, I decided on a whim to run Smolov Jr. to improve my garbage bench. I wanted to share my experience with it, in case anyone would find it helpful. I have to admit, I also wanted to humblebrag a little about my progress. Stats:Female, 54, 123 lbs Diet:Attempt to eat 2300 calories e.. Download the Smolov Jr. Program Spreadsheet below: Download/Copy Smolov Jr ProgramSm Spreadsheet. This routine is exactly the same as the base phase of the Smolov program with just a small adjustment. The adjustment is in reference to the training volume used in the workouts. On day one, instead of four sets of nine reps, you are to perform six sets of six. Similarly, on day two, you will. Taking an extra day to work on Squat and Deadlift is perfectly logical to me also. I am not going to add 20lb for week two, that is a lot for bench, 10lb sounds better. I do agree if you have to modify a program it's not for you. You can take pieces and do your own thing though. I plan on doing Smolov Jr for Bench in my style. A lower body. This felt heavier than it should be - I kinda knew it would though after my tricep smash-up on tuesdsy!! :) ONLINE TRAINING Services available at rossi01@hot.. Just thought I would run this by the programming board and just like the title says would half the volume each day of Smolov jr. be a reason..
Présentation rapide de la routine Smolov.. Ou Comment faire pour ajouter jusqu'à 100lbs à votre Squat en 13 semaines.. Smolov est une routine russe de Squat qui va booster votre Squat de 100lbs en seulement 13 semaines, même pour un drug free (si si).. Smolov a été conçu par le maître russe des Sports Sergey Smolov, mais c'est Pavel Tsatsouline qui a popularisé cette routine en la. I like it because I get to deadlift once a week, but I will admit I'm missing smolov. I am doing smolov for bench though, and while it's slow going, I'm definitely getting stronger and improving. Theres going to be a few weeks here and there coming up where I won't get to train at all, so the rest of the summer I won't make as many gains as I'd like, but it will give my body some.
Smolov Jr. for squats: I hadn't run Smolov Jr. again for squats so this was a new experience. Even though I put an everyday max at the calculator it seems that I should have put an even lower number because the 10×3 days were especially hard. I faced serious knee pain while running the program but that has largely to do with the fact that I have had serious surgery on my right knee because. I had started to do Smolov Jr for bench but was interupted by a week long wrestling camp and it was out of the question to continue under those circumstances. Under NO circumstances should anyone do Smolov for Deadlift. In case you weren't following my saga, I got to the 4x9 workout of week 3 and my lower back went into some serious spasming. High rep deadlifts are foolish. Do the program for. This is the final update for my Smolov squat routine. It's taken me a while to update because I skipped a month (more on that soon) and was slow to write this post. I choose the Smolov routine as a test to improve the weight I squat having been stuck on 100kg (220lb) for two years or more. Any other gains like a weight gain or deadlift gain were a bonus. If you missed the previous posts. If this is the situation you're in, it would probably better to go with Smolov Jr. instead of the full 13 weeks. Overall, I wouldn't recommend the Smolov Squat program, but I also wouldn't tell anyone a definitive yes or no on something. If it's something you really want to do, go for it. The overall goal is always enjoyment, and if that's something you want to do, then do it. If.
Smolov Jr. Back Squat: 3 weeks: 4 days / wk ~1 hour: Quick bump in squat strengths: Upper body, deadlifts, front squat : Able to use for Pressing as well. Intended for a quick 3-week peak. Download: Smolov: Back Squat: 13 weeks: 3-4 days/wk ~1-1.5 hours: Full squat program designed to massively increase squat strength : Upper Body, Deadlifts, Front Squat: Put other lifts on the back burner as. Smolov Jr Calculator. Enter your 1 rep max and let the app calculate the workouts for you. Choose to either increase 2.5 kg/lb or 5 kg/lb per week. When you are finished with a workout day you can use the checkboxes to check that day off. All the data is saved in the app so the next time you open the app you know exactly what day you are on The limitations of the Smolov plan. When I was involved in the CrossFit community, the Smolov plan became super popular at one point. That was around 4-5 years ago, right after the Games. Suddenly, everybody wanted to do the Smolov Jr. plan. I know tons of CrossFit athletes who did it. I would say that 25-30% got amazing results, 50% had decent. Friday - Deadlift / rack pull rotation Saturday - Squats My program still looks like this for the most part except the Smolov programming is going to get more bastardized because I'm doing an OHP movement on bench days. The volume vs intensity fluctuations are what I really like the most about it... The app I have is really handy as well because it calculates the percentages I want to use. Smolov is split into 4 phases: - Weeks 1-2: Introduction Phase - Weeks 3-6 Base Phase - Weeks 7-8 Switching Phase - Weeks 9-13 Intense Phase Full Smolov Tips: - Do not deadlift when doing the Full Smolov routine. Deadlifts will interfere with your squats. - Eat: at least 4000/kcal/day (depending upon body type) - Sleep: This is when you get stronger. Recovery will not happen if you do not get.
Popular Videos - Smolov Squat Routine & Deadlift. Dance Videos Follow. 4 years ago | 4 views. Plus my 315# most heartbreaking, closest attempt ever in life. Almost there! Music | Shine by Spektrem Tim (green sweats) 50Ibs PR after his base Smolov cycle Collin (black shorts) 45Ibs PR . New Squat PR! I show you guys how I worked my way up to 390lbs. I know I can hit the 400s on a fresh start. 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. The app also makes it easy to keep track of where you are in the cycle. This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. Smolov isn't for new lifters, but. As for running it for bench; I've read that the Smolov Jr program is popular for this - some people even run a Smolov Jr for bench alongside the full Smolov for squat (I personally don't think my shoulders would take that) - but the percentages in the full Smolov are (apparently) too hard to keep up with for bench. As for deads, I'd say there'd be absolutely no way you could keep up with the. alguem ai ja fez? tenho umas duvidas... vou fazer de supino o treino é Seg, Quarta, Sex e Sáb. mas sex e sáb são os dias FODAS. qndo eu fizer o 8x4 na sexta, vou ficar com um dor do dia seguinte forte, e logo depois vou ter que fazer um 10x3... sera que fica ruim fazer: seg, quarta, quinta e sába..
There's nothing stopping you from solely doing Smolov Jr, as it only requires you to squat three times a week while still being a tough program, and it allows for time to get in some WODs when (and if!) you feel capable. 5/3/1 Developed by former University of Arizona Football player Jim Wendler, 5/3/1 is a four-week program in which you perform one session of squat (front and back) and. Smolov Jr. Bench Press Routine. Bench Press: 225×3,3,3,3,3,3,3,3,3,3; Lying Triceps Extensions: 3×10-12; Deadlift-Sumo: 385×1,1,1,1,1; Barbell Rows: 4×8; Note: Bench felt great! Moved through the sets nicely. Somewhat challenging, but easy enough to get in the volume. I have never done much of lying triceps extensions, but I'm gonna start once a week ramping these up to see if they help. Smolov Jr: Bench Press, Day 2 7x5 @ 75% . Savage Anywhere Challenge 9 Steady Betty 4 Rounds (20:00 total) With an odd object or DB:40 weighted hollow body:20 rest:40 odd object deadlift:20 rest:40 single arm OHS hold (left):20 rest:40 single arm OHS hold (right) 1:20 rest. Comments: We did this with a #40 slam ball and it's way tougher than it appears. We rested the ball on our.
was thinking simultaneous smolov jr bench and squat, based on conservative maxes and no accessory work or deadlifts and it should be doable (looks that way on paper anyway) reason being they are known to be brutal and I wanna push myself, and also my deadlift improves just from squatting so dont mind not deadlifting for 3 weeks Go HAM!Currently available in English, Deutsche, P, Franais, Portugus and Espaol. Look out for the following languages coming soon: /, , , Activlab. 127,259 likes · 72 talking about this. Jesteś osobą aktywną fizycznie? Dbasz o swoją sylwetkę i kondycję? Jesteś we właściwym miejscu!.. Snatch Grip Deadlift: Warm up: 135×3 Working sets: 175×3 155×10. This was my first time ever doing these and 175 felt a bit heavy, so we lowered the weight. I think the biggest thing to get used to on these is getting used to the straps digging in. Done on 2″ blocks . Bench: Warm up: 45×6 65×5 Working sets: 85x5x7. smolov jr w1d2. Tough, but doable. All the reps went up, didn't really. The Smolov Jr. program is a high volume, three week strength cycle, in which the primary lift - which can be any compound extension-oriented movement (ex. deadlift, squat, bench press, overhead press), is performed four times each week. All accessory, or maintenance work, is performed after the main lift, or on a separate day, at a reduced volume to avoid overworking the body's capacity to.
B1W9D2SJBP - Start of Smolov Jr. Bench Program I decided to go for it. I have four training weeks left until my bench only meet, due to my back issues. I decided that I may as well try a 2 week Smolov Jr for bench while I can't squat or deadlift. I've always wanted to run one, but wasn't willing to stop doing the other lifts. So here we go. I have 5 weeks total until the meet,so it runs for 3. Smolov Jr. By McDouche The Smolov Jr. program is a kinder, gentler version of the original Smolov program, but it still isn't a walk in the park. Smolov Jr. uses more sets but less reps/set to achieve the same volume achieved in the original Smolov program. This also makes it useful for exercises where it is difficult to maintain proper form for higher reps Smolov Jr + Bad Luck. I was introduced to the Smolov program a few weeks ago and immediately shuddered in fear. For those of you who are not familiar with it - it is a brutal 13 week program aimed at upping your bench and/or squat by slaughtering you four times a week. I did some more research and found the Smolov Jr program. This is only a. 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. This app calculates your numbers based on your 1-RM entry and you're good to go. All daily and weekly numbers will auto-populate for ease of use. Other features include: 2 programs to choose from. Smolov. Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. The big difference is it's 1/5 as long and not nearly as taxing on your body. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press. The majority of users report that they add 20-35 pounds to their squat or deadlift, and. It is fine to do smolov jr for bench in conjunction with squat and deadlift i would say it is preferable to split them into an am and pm session if you can but many times i did both bench first though in one session. Most people use 5 to 10 lbs for the increment value. If you prefer we have a smolov jr app in the itunes store for download. Additional benefits of smolov jr okay as you re going.