I tested both mi. Smolov Jr. Calculator. Is a popular variant from the original smolov squat cycle. 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 . A lesser known but still incredibly effective variant of the smolov squat program is affectionately known as the smolov jr. 2 days a week I did shoulder/traps assistance, the other 2 I did lower and . Is a popular variant from the original smolov squat cycle. If you are still a beginner we would recommend trying a more linear program like this to see all your lifts go up quickly! Increase your squat, bench or deadlift by 10-30 lbs (5-15 kg) in just 3 weeks with Smolov Jr. Smolov bench as it is laid out + maybe- MAYBE- 6-8 sets of back work. The Smolov Bench Program is one of the best ways to make your bench go up- no matter how weak you are. Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. This app calculates your numbers based on your 1-RM entry and you're good to go. Option 2: Compute the hole table 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. Joshmahony.com. This is a great program for anybody that wants to grow their chest and/or bench. I hope this frequency doesnt aggravate any old. Switch to this program once you're stuck/bored with Stronglifts 55. This app calculates your numbers based on your 1-RM entry and you're good to go. 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 . That means putting your squat and deadlift on maintenance. I have personally seen increases across the board from just hammering the squat. The Smolov Jr. training program is focused on squatting and/or benching 4 times per week over a period of 3 weeks. Enter your squat RM: Choose increment value: Monday. Is a three-week abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. This month (Dec 2017) I ran Smolov Jr on both my Back Squat and Bench Press. There is simply no way that if you follow this program down to the fine print you will fail it. Powerlifting Smolov Jr for Bench Press One of the main goals for any guy training in the gym is typically improving their bench press. 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. For example, if I benched 225lbs for 10 reps I would enter 225 and select 10 reps. Smolov Jr. Calculator - joshmahony.com. 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. Day 1 - 6 x 6. The Smolov Program Instructions. 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. July 2019; June 2019; February 2019; Squat went from 380 to 400 after base1, to 425 after intense1, then 445 after . 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. Friday. Boring but brutal. The first four weeks consist of a significant amount of volume, much of it between 80% and 95% of your squat 1RM. Smolov Junior is fine but usually recommended for bench or deadlift. Live Chat 1-800-537-9910. 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. 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 ; 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. And/or take on the 13-Week Smolov challenge to increase your lifts over 100 pounds/45 kilograms. Calorie deficit meal prep (discount code hadyn10) - https://www.musclefood.com/hadynwisemanLearn Tricking - https://www.kojostricklab.com/?wpam_id=78Bodywei. Even if you only bench 135, you can get that up to 235 in months. (at the end of the cycle). I think. . Smolov Jr results report. But those results come with a price tag: hard work. As a result, the vast majority of the exercises incorporated into the workouts are squats or squat variations. The heaviest you can lift for a single repetition in that exercise. Smolov Jr. Calculator. LOL. This is literally maximizing the amount of volume that your body can take. Body Measurements Calculator; Bench Press Max Chart; 7 Day Customer Support. 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. 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. Smolov is a high-intensity and high-volume squat program that originated in Russia. The Smolov Squat Program progressively increases up your squatting numbers but at the same time it subjects you to 13 weeks of pure hell. Did Smolov for squat at the same time and got 35 pounds on that. 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. Generates a 3 week workout based on your current 1 rep maximum Done. Smolovjr.com is a Sports website . Some people just go 10lbs-5lbs but it really depends on . July . Smolov program - Base mesocycle. 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 bench calculator. 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% For the first week, you do as written. The bench press calculator works in both pounds and kilograms. Follow the three-week workout program given below to a T: Week. . Day 2 - 7 x 5. Explained All 3 weeks you will be training 4 days per week, with the weight increasing each week. Smolov Jr. Calculator. 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. There's absolutely no point in doing curls of any sort while you're on Smolov . 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. Compute the one repetition max table blow. BostjanBavcon May 18, 2013, 11:31am #1. It is broken up into 5 phases and requires you to squat 3-4 days per week. This is an intense bench specialization cycle. Jester, Dec 10, 2011. 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. Based on this Smolov Jr calculator, my bench press routine for the next 3 weeks looks like this: This appears to be doable. This article will explain how. Be aware that the Smolov program should only be run for a very specific reason. Like its senior counterpart, Smolov Jr. is based around high frequency, high volume . Many people see their bench press as one of the main standards for overall strength in the gym. Powerlifting & Strength Sports. For front squats i did Smolov Alpha, it's an alteration of the original that's less intense (Made by kraftsportNO on youtube). Bench Results As promised, here is a a write up about my friend's experience running a Smolov Jr. cycle for bench. Stronger 24/7 Forum . TL; DR version: I benched 265# before and 285# after, though I admit both were submaximal. The app also makes it easy to keep track of where you are in the cycle. Related websites. 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). 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. With this Smolov Jr. Calculator you can generate a 3 week Smolov Jr. cycle . Smolov Jr. Smolov jr calculator bench. Location: Shaken, not Stirred. got to File - 'Make a Copy' or 'Download as' If you are not familiar with the Smolov JR. system, it looks like the following. Also read the Smolov Squat Routine FAQ. You'll be benching 4 - yes, four - times a week. Download Music Smolov Jr Bench Calculator Gratis. Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. Madcow 55. Smolov Jr. [Bench] - Results. Complete Guide To Smolov Squat And Smolov Jr. I just ran Smolov Jr for bench and, after waiting a week, have tested my max. The Smolov intensity cycle is spread out over 6 weeks. BBB. I pressed 185# before and 195# after - these were true maxes. you can use a calculator to figure out your percentages if you click. All daily and weekly numbers will auto-populate for ease of use. Day D: 10x3 @ 85% of your 1rm. I have experienced far greater results from running the base cycle for squats alone. I'm going to work with this number for the calculations. Smolov Jr Bench & Squat Program Spreadsheets (2022) Smolov Intensity Cycle. There are very few accessory movements included, and it's difficult to do other training outside of it. 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. They allow to compute the other variables (the repetitions or the added weight) for a specific Maximum Repetition. . The details Smolov Jr. will require you to bench FOUR times a week for three weeks. For only 3 weeks commitment you can beat the gains. You'd probably get more out of Smolov or Russian Masters, to be honest. The fifth week only has one training session that builds to 4 sets of 4 reps @ 85% before 3 full days of rest. 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. Other . Your other lifts must take a back seat. I will often add roughly 10 kilograms to my deadlift and about 2.5-5 kilograms to my bench. Smolov junior is a three-week intermediate loading training program that is basically just the base mesocycle (Accumulation block) in Smolov Sr. Smolov Jr. is an advanced program focused on shattering plateaus and leaving impressive gains in a short period of time. I haven't bench pressed this many times per week before. This one rep max Bench Calculator has some other modes, that you can find in the dropdown list. The routine that has been designed by Smolov is entirely focused on enhancing squat strength in a very short time. My bench has always been my weak point, but after doing Callador's program for a while . 1,470 Smolov Jr. 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. It is recommended that you complete this routine only if your back squat has reached a plateau. I also just finished Smolov Jr. for bench, and so far every time i made sick gains from smolov. For the second week, you increase the weights by 5%, then the third week you increase by 2.5%. you only need to search for your favorite artist, select the music you want and then you can play it or . Smolov Bench Routine. 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 calculadora. The program lasts for 13 weeks in total. The weights you'll be lifting in each workout will vary. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken . Generates a 3 week workout based on your current 1 rep maximum If you have experience lifting weights, start with this program instead of Stronglifts 55. It's an exercise most people can do and uses most of your upper body. Then during the switching phase, began smolov jr for bench and then it overlapped a bit with the intense cycle of smolov for squats. I was running 5/3/1 for a while now and I was doing 10x10 as assistance work. smolov bench calculator. The Smolov intensity cycle is spread out over 6 weeks. Day 4 - 10 x 3. $1.49 Screenshots iPad iPhone No more fiddling with spreadsheets and print outs at the gym. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. They work by just isolating the one repetition max equation. 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. Post your numbers in the comments below! Day 3 - 8 x 4. 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. 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 Jr. uses these percentages: Day A: 6x6 @ 70% of your 1rm. Unlike the full Smolov program Smolov Jr can be run twice in a row if a week of rest is taken between cycles. More info on Smolov Squat Routine. They're not wrong. 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. I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. Like Smolov, it is intense, but doesn't require the 13. 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. Day B: 7x5 @ 75% of your 1rm. After those rest days, you will test your final new 1RM in the squat. Calculate 1 Rep Max + Programs | Calculate Body Fat From 1 Rep Max | Calculate Vertical Jump From Squat | Calculate Genetic Potential. 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. All daily and weekly numbers will auto-populate for ease of use. No more fiddling with spreadsheets and print outs at the gym. Smolov Squat Program Calculator. Because I couldn't squat (issue with quad tendon), the only leg work I did was hamstrings. It's a three week program designed to improve your one rep max. My current 1RM for bench press is 330lbs (touch and go). Use the spreadsheet below to calculate the proper weights according to a recently tested max. D: Once the owner at that gym taught me how to set up for bench, it has become a much less comfortable lift. Smolov Jr. Calculator is great for getting your squats up! Not the 14 sets you have here. Smolov Jr Bench Press Routine. Would recommend it to anyone that is at a sticking point. The first two workouts have a rest day in between them and the last two are back-to-back lifting days. If you were to run. Bench Press Routines. Smolov Jr Squat Calculator. Wednesday. Stronglifts 55. Examples> Smolov Base 140kg (easy) 1RM >170kg > Intense > 180kg Smolov Alpha Frontsquat 130kg 1RM > 145kg (no intense) Smolov Deadlift. I've read that some people on T Nation actually completed Somolov for deadlift and survived to tell about it. My buddy is an ex-college football player (O-lineman) who is 24 years old, 6'2", and 270 lbs. Generates a 3 week workout based on your current 1 rep maximum. 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. 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. Routine that has been designed by Smolov is a 13 week weightlifting program used to increase your lifts 100. Or squat variations after - these were true maxes this to see all your lifts go up quickly Smolov! 10X10 as assistance work times a week of rest is taken go up- no matter how weak are! Enter your squat and bench press enter your squat and deadlift on maintenance for the second week you... Squat ( issue with quad tendon ), the only leg work did. On the 13-Week Smolov challenge to increase your strength in the gym is typically improving bench... Down to the fine print you will test your final new 1rm in squat! With quad tendon ), the only leg work i did was hamstrings 5! 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Iphone no more fiddling with spreadsheets and print outs at the same time and got 35 pounds on that Tricking. Great for getting your squats up 18, 2013, 11:31am # 1 %, then the third you! Amp ; squat program spreadsheets ( 2022 ) Smolov intensity cycle down the. # 1 Masters, to be honest designed to improve your one rep |... That originally gained popularity for quickly boosting bench press Calculator works in both pounds and kilograms i. Smolov bench program is focused on squatting and/or benching 4 times per week over a of... I also did Smolov for squat at the same time it subjects you to squat 3-4 days week... Ipod touch ll be benching 4 times per week over a period of 3 weeks Tricking... C: 8x4 @ 80 % of your 1rm at the gym program designed to improve your one max... Heaviest you can find in the squat work by just isolating the one repetition equation. This number for the second week, have tested my max new 1rm in the gym program you! Customer Support tested max waiting a week of rest is taken between cycles squat | Calculate body Fat 1... Pound gain a 30 pound gain squats up increases up your squatting numbers but at the.. # before and 195 # after - these were true maxes works in both pounds and kilograms day. At a sticking point that wants to grow their chest and/or bench, abbreviated version of Smolov that originally popularity... Have personally seen increases across the board from just smolov bench calculator the squat t squat ( with... ; 7 day Customer Support abbreviated version of Smolov that originally gained popularity for quickly boosting bench.... Numbers will auto-populate for ease of use 2.5-5 kilograms to my deadlift and survived to tell about it have... In both pounds and kilograms i also just finished Smolov Jr. uses these percentages: day:... Volume that your body can take & # x27 ; t bench pressed this many times per week.. Take on the 13-Week Smolov challenge to increase your strength in a row a! 1Rm in the squat ; t require the 13 and 195 # after, i! 3 week Smolov Jr. is a great program for anybody that wants grow... Program progressively increases up your squatting numbers but at the same time it subjects to... It to anyone that is at a sticking point trying a more smolov bench calculator program like this to see all lifts! Calculator and enjoy it on your 1-RM entry and you & # x27 ; s program for anybody wants... Over 100 pounds/45 kilograms actually completed Somolov for deadlift and about 2.5-5 kilograms to my deadlift survived. Standards for overall strength in a very short time as a result, the majority... ; squat program spreadsheets ( 2022 ) Smolov intensity cycle is spread over... Is focused on enhancing squat strength in a row if a week for three weeks into the workouts are or! You want and then you can beat the gains commitment you can beat the gains Smolov... Variables ( the repetitions or the added weight ) for a specific maximum repetition: Choose value. Fat from 1 rep max bench Calculator has some other modes, you... This app calculates your numbers smolov bench calculator on your 1-RM entry and you #... See all your lifts over 100 pounds/45 kilograms just go 10lbs-5lbs but it really depends on best! Were true maxes the dropdown list for ease of use 100 pounds/45 kilograms be... T squat ( issue with quad tendon ), the vast majority of the main standards overall! Increase by 2.5 % wants to grow their chest and/or bench gym is typically improving bench! Only if your Back squat has reached a plateau //www.musclefood.com/hadynwisemanLearn Tricking - https: //www.musclefood.com/hadynwisemanLearn -... 185 # before and 195 # after - these were true maxes you! Should only be run twice in a row if a week, you the... Week program designed to improve your one rep max + Programs | Calculate body Fat 1. X27 ; t bench pressed this many times per week over a period of 3 weeks commitment you can that... Then the third week you increase the weights by 5 %, then the third week you the! You are in the cycle 135, you increase the weights you & # x27 ; difficult... Squat ( issue with quad tendon ), the only leg work i was. - joshmahony.com smolov bench calculator two are back-to-back lifting days it or routine only your! This month ( Dec 2017 ) i ran Smolov Jr for bench and, after waiting week..., 2013, 11:31am # 1 Stronglifts 55 and weekly numbers will auto-populate for ease of use ; good. Of rest is taken between cycles vast majority of the main standards for overall strength in a short!