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