My last workout was Sunday and I was able to do me sets of 3 with 230pounds. This blog post will outline the smolov jr program, publically available results reports and a mathematical approach to underpin these most likely outcomes, if you decide to go on the program. Notes on using the (American-friendly one size fits all) spreadsheet: Just plug in your current 1rm, select kg or lbs from the drop down menu. 6000kcal every *other* day. Current 1rm is 110. 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. You are training this lift 4 times a week for 3 weeks. would you squat and bench heavy on the same day?! Done with Coan-Phillipi, quadriceps tendonitis, lots of fun accessory work (first bar muscle-ups Sounds good, I wouldn’t do chins anyway during smolov jr. 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. Looking forward to your results Noah. This is a very intense program that will see you squatting up to four times a … This program is typically used to develop the bench press. I run Smolva In October for bench added 10kg to bench went from 100kg to 110kg , then had weeks off then done smolva again added another 10kg to my bench from 110kg to 120kg now been off smolva for 6 weeks i have started it again hoping for a 130kg bench. I went from 90 kg one rep max to 110 kg in 4 weeks. The following is a guest post from forum member Harrison, a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks. Enter your 1 rep max and let the app calculate the workouts for you. You will want to give up but do not give in. Enter Smolov Jr. Smolov Jr. is a 4 week program that feeds off of the “Base MesoCycle” of the original Smolov squat routine. For complete details on the Smolov Jr. program, check out our write up. Smolov Jr. 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. It is the volume and intensity from this program that drives up your lifts. I got that and it was very straightforward so I went up 5% and finished with a solid 277lbs. This is probably bad, but i couldn’t get anymore, after i fail, I’m done, I rested 5 minutes, got it for a rep, and knew id fail if I tried it again. Only thing im not real certain on is back work, what kind of back work did you end up doing? Prioritizing frequency over concentrated volume has grown in popularity over the past few years because it works, and works well. Best jump … In my 4 week Smolov for Squat and Smolov Jr for Bench simultaneous cycle, I hit a 5 (2kg) lb PR in the bench and a 45 lb (20kg) PR in the squat, and I gained about 10 lbs in bodyweight. Like Smolov, it is intense, but doesn’t require the 13 week commitment. This images was upload at December 04, 2018 upload by Viviana K in Excel Spreadsheet.Do You looking for other post about smolov jr bench, smolov jr bench and squat, smolov jr bench calculator kg, smolov jr calculator, smolov jr … in any case, benching 4x per week for 3 week is a form of controlled overtraining (concentrated loading) and basically that deload week afterward will let your body start to recover and then as long as u keep the volume low you will be able ot peak up with some nice numbers Smolov Jr. for bench: It was the third time I run it for the bench, with positive results each time.
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