Smolov jr bench. Nov 13, 2009 · I also did Smolov Jr.

Smolov jr bench cons - found workouts took a lot longer. I ate a surplus the entire time (~4000kcal). and 5/3/1 into one program. I (Yusef) have added some of my own notes at the end of my experience with Smolov Jr as well. Find out the pros and cons, tips and warnings, and the exact routine and percentages for each week. Based on what I gathered you can expect gains between 5 - 15kg within a month or 10 - 30 pounds. Week 1. I used this calculator for smolov jr. Thanks for taking the time to read and I hope you enjoy! I will always advocate for Smolov Jr for bench, especially for relatively newer trainees. Backstory: In September I ran a smolov jr bench cycle and hit a 20lb pr at 247lbs. bench press calculator smolov jr. People have also used Smolov Jr. Apologies if someone already made this comment but when I ran Smolov Jr for Bench back in the day I had to taper before testing my max. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). It requires discipline and dedication but is very effective. I did some light prehab The essential guido to gains with Smolov Jr. 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. Overall I did not find the program as difficult as everyone claims. for squat and bench concurrently to get to the 1000lbs. 140kg Paused ~93kg PR before Modified Smolov Jr. , a powerful program adapted from the rigorous Russian weightliftin I did kind of a made-up program with some friends for a while. I am now following 5/3/1 Thursday, 4-2-09 Bench: 135x5 185x3 215x6x6 (70%) DB Rows: 95x3x8 Cuban Presses: 55x3x8 DB Lateral Raises: 20x3x8 I ran Smolov Jr for squat and bench simultaneously, spread out to 3 days / 4 weeks, deadlifting on the 4th day, leading up to a powerlifting meet. , a 13-week program that involves heavy and intense training. I definitely felt that improvement, leg drive started to click, my touches were more consistent, and bar path improved. I then started up 5/3/1 BBB and started with 90% of my (calculated) 1RM which had me lifting 205x1 on week 3. May 28, 2015 · [quote]shadowbobo8028 wrote: I ran smolov jr. (nothing to do with the Russians, I think) format for the base cycle rather than the original Smolov layout (6x6, 7x5, 8x4, 10x3 in Jr. Though, the two most common are squatting and bench press. It IS my favorite bench program ever though. for Bench program is based off the Russian squat routine known as Smolov. for bench and went from 225 -> 310 at 160 pounds, so it can definitely be done and used to build a semi-strong bench. I've been at this I had done Smolov Jr for Bench before so I will compare this version of mine with it. I was thinking of adding in a lot of back work to help my shoulders and maybe some hammer curls for the elbows. Jul 3, 2024 · Learn how to run the Smolov Jr. I then injured myself (some kind of pec strain) a couple weeks into the rest of the cycle. 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). Upping your benching numbers will now be much easier for you with the use of this Google sheet. Did Smolov for squat at the same time and got 35 pounds on that. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. I put together a spreadsheet (based off of MEatRHIT’s original Workout2. The last I benched was 300 for 2. Examples> Smolov Base 140kg (easy) 1RM >170kg > Intense > 180kg Smolov Alpha Frontsquat 130kg 1RM > 145kg (no intense) Jun 29, 2011 · Just finished my first run at Smolov Jr. Jr. Made mad gains but never ran again because my soul hurt the entire time. Day 3 – 8 sets of 4 reps @ 80% 1RM So I decided to run Smolov Jr for bench congruently with my next 5/3/1 cycle beginning February 18th. Day 3 is Smolov for bench and Smolov Jr for barbell rows. Personally, I think the weight increases from week 1 to 2 and 2 to 3 are arbitrary and should be adjusted on a personal Jan 5, 2024 · I sprained my ankle so I did Smolov JR for bench while recovering. Instruction: open the spreadsheet in Google docs go to ‘File’ – ‘Make a Copy’ o ‘Download as’ enter your max lift and hit the gym via this Smolov Jr. Day 2 – 7 sets of 5 reps @ 75% 1RM. Deadlift 1x395. Jun 3, 2012 · Smolov Jr Bench Press Routine. Calorie deficit meal prep (discount code hadyn10) - https://www. If you missed week 1, you can find it here. versus 4x9, 5x7, 7x5, 10x3 in Smolov), which I chose based on a lack of experience with high volume training. So while you spend 3 weeks on bench or squat in Smolov Jr. I’m doing a modified version of Smolov Jr. its a peaking program and you'll lose a bit of strength when you finish up but I ran Smolov Jr for my bench not that long ago to get from 127. program and hitting a new lifetime PB as well. Ah, yes. 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. The 205 went up easily enough, but I don't think I would have had enough gas in the tank to hit 215 for 10 sets of 3. “The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). Oct 8, 2022 · How to Naturally get a Stronger Bench Press fast! (Smolov Jr. I had done this program in the past- in 2014 I used it to go from a 250lb bench to a 265lb bench. fri or saturday max. After this three week routine, many lifters report a significant increase in their lifting capacity – as much as 35 lbs for their dead lift and 25 lbs for their bench press! A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Another ‘variation’ of smolov is simply called ‘smolov for bench’ or ‘smolov jr for bench. The original program has a duration of 13 weeks and is really taxing while the junior version is easier. My bench max has been stuck around 275-290 for years. For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted. One Christmas holiday. 150kg Paused Mar 3, 2022 · Pros & Cons of Smolov Squat Routine & Smolov Jr. Then we did Madcow 5x5 for about 6-8 weeks. for lifts other than the squat, namely the bench press. 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. */ I am 5'10" ~230, deadlift pr of 475, and bench max of 345. for Bench. , I've managed to increase my bench press from 60 kg to 80 kg, even with the same habits—poor sleep and not following a proper diet (only getting about 60 grams of protein a day). Jan 13, 2015 · I also ended with a 1RM of 255 on the bench, an improvement of 20 lbs after running Smolov Jr. Looking for advice from people who have been through a Smolov Jr. Feeling stuck on your bench press progress? Discover the ultimate solution with Smolov Jr. is used by intermediate to advanced lifters for the bench press. for squats and bench. is a three week program based on the Russian Squat routine known as Smolov. 🙂 This is based off of a 305 max. Comparison to my Smolov Jr for bench experience: When I did Smolov Jr for bench, I only did bench and no other lifts, or relatively light lifts (not out of choice, but because I had severely sprained my ankle). Generate a personalized 3-week bench press program based on the Smolov squat routine. Im guessing no leg pressing or deadlift to be done either while doing the squat program? Jun 11, 2024 · In this video I show you my bench press transform in 3 weeks using the Smolov Jr bench program. I hit 365 for a rocky set of 5 last month, and after week of vacation, I decided to begin smolov jr. Bench ProgramInstagram: Dante_x_williamsMusic: Art Academy - Internal RhythmLinkin Park - Lost in the Echo (Remix by Paul Udarov)Linkin Park - Fai Jun 16, 2023 · Should note that I am not a power lifter and have only been focusing on bench for about 6 month before jumping on this program after reaching my first platea Apr 13, 2012 · If you want to bring up your bench press, try a cycle of Smolov Jr. com Jul 13, 2021 · Learn how to break through your bench press plateau with the Smolov Jr. Beginning Stats and Background: Age: 22yrs Height: 6’6”, 1. Instead of the 4x9 on Mondays I will be doing dead lifts and assistance work. 140kg Paused 145kg Paused fail at top due to weakness PR after Modified Smolov Jr. I've taken several runs through Smolov Jr. Same percentages, same number of workouts but like this: SMOLOV Jr: 6x6, 7x5, 8x4, 10x3 SMOLOV: 4x9, 5x7, 7x5, 10x3 I think Smolov Jr should work better for your bench. Instead of setting an increment up front, I decided to change it Dec 13, 2022 · Then in week 2 of smolov jr. Squat 1x315. 5kg I started this program because i was getting really bored of 531 and decided i want to start enjoying the gym again and my favourite lift is bench press so benching 4 times a week sounded fun and it was. Bench program! This program helped me. a record attempt) then this might be the ticket! While not recommended for general strength work, as articulated… I started squat by itself with just 3x5 bench and press alternating along with chin-ups. is a three-week program that comes from the Russian squat routine known as Smolov. So like M - sq 4x9 T - b 6x6 w - sq 5x7 H - b 7x5 F - sq 7x5 S - b 8x4 Sunday - Rest Etc… Until I started this program called Smolov Jr. I think that this approach will still yield the benefits of Smolov Jr. Based on this Smolov Jr calculator, my bench press routine for the next 3 weeks looks like this: This appears to be doable. Squat and Bench Resources: Program Overview Smolov Jr Calculator Smolov Jr. g. , it works well for bench). while allowing me to keep doing dead lift work and reducing risk of injury. 5 hours doing the same two exercises 4 days a week (Saturday being bench only). took me from 90kg 1rm to 102kg 1rm at 70kg bw as an intermediate lifter. Did a little running on off days too. I finished Smolov jr for squat and bench in early March and only got small PRs in both movements, but my form improved quite a bit and my multi-rep PRs went up significantly. :-/ Program was completed with a max bench of 320, paused. com to receive 10% off your next purc Smolov Jr Squat and Bench Press Spreadsheets Smolov Squat Program Russian Squat Program 10 Wendler’s 5/3/1 Program Spreadsheets nSuns 531 LP Workout Programs with Spreadsheet. It was a really shitty week with eating low calories/protein, not sleeping nearly enough, and I was pretty stressed. Don't run smolov jr for DL, run the base mesocycle from the full smolov squat routine - the Smolov Jr rep counts reflect the smaller muscles that are targeted. Wasn't easy, but worked fine. Boris Sheiko, a famous PL coach and a Russian, has never heard of Smolov or Sergey Smolov. I used 10 lbs less than my calculated one rep max (325) because most forums recommend using a conservative 1RM when running the routine the first time. ----- Fac May 4, 2014 · Would this be possible to do the smolov jr bench program and squat together? They are both Mon, Wed, Fri, Sat so I could do Squat and then bench on each of them days with assesory excersies ontop. NFI why Squattydog hasn't done a Smolov Jr yet, he'd harpoon that goddamn white whale of his in no time - I'd put a few bucks on him smashing three plates after one cycle. May 6, 2021 · I got a MUCH bigger bench in 4 weeks by running this program. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Googling Sergey Smolov only returns pages talking about Smolov and Smolov Jr. The focus here will be on the squat. It still worked, and quite well. See full list on liftvault. for Squat and Bench. Oct 16, 2016 · Friday before Smolov my 1RM was 244lb and I was hoping for 264lb on retest day. Max Lift (Bench) 100: 8. 5kg 1rpm and i wanted to try smolov. That’s awesome progress! I also just finished running smolov jr for bench, but each day capped at 6 sets because the volume was just too much. Jan 24, 2018 · The lower reps per set at a given intensity results in less strain on your recovery, in the Junior version (Sr. for bench and thought I'd share my results. First week was tough, but then my body adapted and it was doable. Smolov jr for bench program review Starting Bodyweight 75kg Starting Bench 87. I did smolov jr with a bench 1rm of 225. Reply reply andrefbr Oct 29, 2019 · In this video, I explain how to get a stronger bench press in about 3 weeks. Calculator. Just finished my first run at Smolov Jr. I documented my experience over the I have been doing Madcow for 6 months and my bench hit a wall at 5x280 lbs. With a lower back injury, I was able to push my bench press from 140kg to 150kg while putting less stress on my lower back. xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. Jan 27, 2012 · Hey Guys, I have a bench press competition up at my school and wanted to increase my max (currently 325) I’m about to start smolov jr monday for my bench. Smolov Jr. (315s, 230b, 425d). I also ate much more, probably 4000 kcal daily, and it was dirty, getting my calories from pizza and cookies. It is a highly stressful (for the shoulders mostly) peaking routine Jan 17, 2015 · The Smolov Jr. Added 15 pounds to my touch-and-go bench 1RM but felt like I regressed quickly after backing off the volume. – See the #1 men’s multivitamin – What is Smolov Jr? The name Smolov comes from Sergey Smolov, who is known as the ‘Russian Master of Sports’. smolovjr. During January I'm going to try the 3-day program (4 weeks instead of 3) to see if it helps get my bench numbers up. 5kg to 135kg but one week after my 1RM kind of shrunk back to 130kg-ish. I've run it w/ touch and go reps, and added weight (started with 10 pound jumps then went to 5 lb jumps) for 7 consecutive weeks before I failed. Sep 17, 2014 · Smolov Jr is a powerful, three week fitness program based on the Russian Smolov routine, but tailored to be less strenuous and more versatile. Like Smolov, it is intense, but doesn’t require the 13 week I’m 16 and want to run the smolov jr program for a few weeks to increase my bench, are there any tips you guys have? ESPECIALLY FOR HOW TO NOT LOSE THE STRENGTH YOUVE GAINED AFTER, after the program I plan to go back to benching 2x a week just for strength and some people say you wil lose a lot of strength after Today we follow up with Adam and hear how week 2 of Smolov Jr bench went for him. Smolov Junior: 2. All you need is to determine your 1 RM on your bench press and you are ready to go. = 36reps@70% , 35reps@75% , 35reps@80% , 30reps@85% vs Jr. I tested my maxes and found I was at about a 970lb total. Take a look. Jumped straight into smolov jr after that. There was no science to the accessories, I just chased the pump My pr went from 330 to 365 in those 4 weeks I tried to run the program right after and nearly tore my pec. 70 votes, 11 comments. My current 1RM for bench press is 330lbs (touch and go). Come August, I had put on some size and was feeling big, but I had tested my 1rm bench at the end of July and it was still 270. Went from a 365 x3 to a 465 squat in one cycle and a from a 245 to 270. Instagram: @JonStudsTiktok: @JonStudsSmolov Jr. This week was a little harder for 2 reasons. All of my best gains and plateau breakthroughs were running this program. Still, I was able to take my Paused Bench from 285 to 295. xlsx), PDF File (. Ending body weight: 206lbs. 5 weeks after the cycle. Yes - don't run Smolov Jr. I know I’m not supposed to do much else since it’s so much volume except some rows so there is no imbalance. once I finished bench, I waited a week and maxed and got a 10lb PR. I've run Smolov Jr. It all depends on the trainee’s goals. wednesday just your warm up routine but don't go over a single or two at 80%. for Bench, a 3-week program that involves high volume and low intensity bench presses. I decided to try Smolov Jr. 5 years into my training when I did this program. But the thing is, intramural basketball is also starting next week as well. 98m Weight: 235 lbs Squat 1rm: 315 lbs Bench 1rm: 225 lbs Deadlift… Oct 25, 2012 · I just started a new training program and I was curious what other people would think about it. One Rep Max: Increment: Week 1. Oct 8, 2018 · Does anyone have any experience with the Smolov Jr bench program ? I was wondering if rather than following the Monday, Wednesday, Friday, Saturday format as an older lifter (52) do you think it would work just as well if i were to do Monday, Wednesday, Friday, Sunday, then take 2 days off and repeat ie start the cycle again on Wednesday ? Also do you think it best to plug in your true 1 rep 5 days ago · Smolov Junior Bench The Russian weight trainer Sergey Smolov is well known for his intense training routines, including those for the squat. squat weight lifting Smolov JR for bench really isn't all that tough. Dec 13, 2015 · Just finished a smolov. . kojostricklab. After these two months on Smolov Jr. also you need to be eating in a surplus. Basically I wouldn't try for a new max until 5-7 days after the last session. a few months ago for bench and ended up with a 30 pound gain. How to use Smolov jr. Program Work? The Smolov Jr. Hey guys, After seeing the success zahrada had with his Smolov Jr. Hey i wanted to ask really quick i started smolov cuz i hit a hard platue on 92. works really well to break through plateaus. Final words. can be done for squat but anyne try it for bench press? It says on this site that it can be done with bench press. Bench Review)Today I go over my review of the Smolov. Take it away Adam…. Despite being a powerlifting routine, there are great benefits f Smolov JR - +10lbs per week cycle Starting body weight: 212lbs. I added 15lbs on my second week, 10lbs on my third. This training program outlines a 3-week bench press cycle with increasing weights over the weeks. Smolov Junior for Bench Press. TL;DR. I was running the second cycle of Smolov for squats at the same time as running Smolov Jr for bench and would be spending 1. So today I would do something like warm up and then bench 1x 80%, 1x 85%, 1x 90% then that's it for bench. last summer and got my bench from 200 to 245 but my bench has stalled since then. Do not opt for the Smolov Junior program; this is not what we will be using for our peaking cycle. However, I have seen some dissenting opinion on these two programs. is as follows: Smolov Jr. I was wondering if playing about 2 games of Dec 20, 2018 · The smolov junior cycle brought my bench press from 225 to 255 which is an impressive leap. I started Smolov Jr for deadlift and bench today using 95% maxes. I was about 1-1. I also just finished Smolov Jr. would recommend dialling back on ohp, incline and tricep accessories while you run it. Apr 23, 2013 · Learn how to improve your bench press strength with Smolov Jr. I used 415 as my max for this program (projected from a set of 5 with 365). I reckon that my PRs would've gone up more by now if my gym hadn't been closed because of Corona. Still, there are message boards filled with folks that have used this protocol to improve their deadlift, shoulder press or even weighted chin ups. can be used on other lifts besides the squat and is actually quite commonly used on the bench press. Smolov Jr Bench - Free download as Excel Spreadsheet (. It is shortened to 3 weeks, however, and you don't need to be an advanced lifter to take advantage of this program. It is also very often used for bench press. The big difference is it’s 1/5 as long and not nearly as taxing on your body. Instead of deloading I decided to try a smolov jr bench cycle. I usually run a full-body routine twice a week (time constraints). Using the template presented here, you can take a note of your prospective bench press lifts while you follow the Smolov Jr Bench protocol. 130kg Paused ~90kg PR after Smolov Jr. com/smolov-squat-program/#Jo Smolov Junior is a renowned programme and is usually used to blow up your squat, but people also use it for bench press. I haven’t bench pressed this many times per week before. squat program and would definitely recommend it to anyone looking to improve their squat strength. The full Smolov cycle is a brutal 13 week reckoning. At a high level, the program consists of the following: Phase In This initial two week phase is all about getting […] Smolov Jr. This may not be the best program for somebody competing in more than one lift. I used 280 for my starting max and used the 4 day/week program. So if you use a Smolov program for the bench, use Smolov Jr. is the bench press version of Smolov, which you can also use as an alternative to Smolov light for your squat. I only cut back (3x8 deadlifts, 3x10 squats) on the BBB for deadlifts and squats, and left it out completely for OHP. Created by: Unknown-share the program but dont remove/hide the link to the creators website-3. Dec 31, 2008 · Obviously Smolov Jr. Going to start to add more dips and dumbbell bench into the ancillary workouts to take a break from barbell bench. EDIT: If you're not accustomed to a fuckton of volume, start with Smolov Jr, not full Smolov or Sheiko. txt) or read online for free. I’ve been out of the gym for 2 weeks. All units are in lbs I know the Smolov Base Cycle has been a program that's been reviewed a billion times (and is the textbook example in the "how to write a program review" on this sub-reddit), but I actually haven't seen a recent program review that's focused on running Smolov Jr for bench/squat concurrently (On google, I found one linked here from 6 years ago which isn't super detailed Jul 11, 2015 · The best way to implement this strategy is to download a Smolov Calculator (a quick google search will come up with a few results). Would recommend it to anyone that is at a sticking point. May 24, 2009 · I have a knee injury, so I figured I’d let it rest and focus on my bench. The routine is Prior to starting Smolov Jr. So every exercise is a Smolov program, but at 90% of my true PR and at half the frequency. I ran smolov jr 4 years ago had great success only weighing about 160 lbs. Smolov Junior is fine but usually recommended for bench or deadlift. It is a high volume, high intensity program where you bench 4 Dec 1, 2014 · Smolov Jr. Unfortunately I can't offer you any precision because it was a long time ago--but I retested at about +10% on both lifts and retained about 5% after a month or so coming off the cycle. , you’ll aim to add 5-10lb to each lift, followed by another 5-10lb increase in week 3. A user shares his experience of using Smolov Jr. Timed correctly, I think that it could be a good peaking program. The first week was really light I ran smolov jr for bench and smolov for squat at the same time started at 212 and bulked you to 220BW. I brought out the secret weapon: Smolov Jr. This calculator is a Java-based tool for creating a Smolov Jr. OHP 1x160 (I tested this for shits and giggles after smolov jr cycle after not doing any OHP for the duration and it went up 15lbs) Feb 22, 2011 · Running base meso smolov squat on a 3x per week basis (ie take 4 weeks instead of 3 for base meso) while simultaneously running smolov Jr for bench. There are many methods for improving your bench press but by far one of the most effective is the Smolov Jr bench press program. I previously ran Smolov Jr. Great to have day off and be with family but getting […] I bench to comp standards I did not ease into the volume, typically I bench 2-3 times a week. Aug 30, 2011 · Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. , everything else may regress. Overall, I had a great experience with the Smolov Jr. Feel good about the results, especially because I could only bench 225 once before Smolov, and used 225 on my last 10x3 day. A google search won't reveal anyone ever having any success with this program. Typically, Smolov Jr. Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. in the past and couldn’t make it past week 1 cause of the pain (shoulders, chest, ect. I got that and it was very straightforward so I went up 5% and finished with a solid 277lbs. Day 2 is Smolov Jr for deadlift and over head press. Bench Report by a redditor Aug 19, 2014 · For more info on the program:http://www. Sep 25, 2014 · Update Finished Smolov jr: I really screwed up my last day of Smolov jr and the deload week following due to personal stuff. Ending Bench 1RM: 285lbs. One Rep Max: Increment: kg lb Week 1. Sets Reps Weight; Monday: 6: 6: The day is here! MAX DAY! I improved greatly in my bench max and I share some thoughts about the Smolov Jr Bench Program. pros - it works. Well its entirely a matter of opinion then. on the other hand is commonly used for a variety of lifts. training program. 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. com/smolov-squat-program/Please vote for RSP Nutrition on bodybuilding. Pros of Smolov Jr. PR before Smolov Jr. I finished my first cycle of Smolov Jr. a record attempt) then this might be the ticket! While not recommended for general strength work, as articulated… As soon as my shoulder is back to 100% though, I sure as shit know what I'll be doing to get my bench back to 280 - I dare say two Smolov Jr cycles will put me over 300. Added 50 lbs to my squat, 15 lbs to my bench press, 30 lbs to my weighted pull-up, 20 lbs to my front squat, and 10 lbs each to my deadlift and overhead press. Smolov for Bench. I want to run it again but add in accessories this time. In the 3 weeks before running smolov jr I deloaded, then did 2 weeks of extremely mediocre 4x12 DB bench twice a week. It is set up as follows: I bench to comp standards I did not ease into the volume, typically I bench 2-3 times a week. cycle 723lbs American record bench; Alexey Nikulin squats 360 kg/794 lbs at 83 kg/183 lbs BW This is my personal review of the Smolov Jr. OHP also shows up on deload […] Sep 28, 2013 · For front squats i did Smolov Alpha, it’s an alteration of the original that’s less intense (Made by kraftsportNO on youtube). I think. I was wondering if playing about 2 games of Jan 2, 2018 · I hit a wall with my bench press at 140kg and used Smolov Jr successfully yo push beyond that within a month to 150kg. I went from 140 to 150kg during my first run, 150 to 160 during my second and I added another 10 kilos to my max this time. for press. routine can be used for either the squat, the deadlift or the bench. I didn't do much else besides a set of 5 pull-ups between each bench set. Delighted with this program, sure those might not be amazing numbers, but my bench was well and truly stuck and Smolov jr has given it the kick up the arse it needs. 'Smolov Junior' is an abbreviated variation of one of his training formulas but using the same high-volume principles. com/?wpam_id=78Bodywei Nov 13, 2009 · I also did Smolov Jr. I really believe it is the best bench program out there. Calculator you can generate a 3 week Smolov Jr. How Does The Smolov Jr. I used the smolov jr bench program and it was rigorous and challenging, but at t So I am going to be testing my maxes this weekend and I was planning on starting the smolov 13 week squat program and the smolov jr 3 week bench program based on my new maxes. Trust me. If you're willing to build these lifts at any cost (e. Here’s Smolov Jr. Just as a brief note, a lot of people were wondering about “Smolov Junior”. This “little brother of” is similar to Smolov’s basic cycle, but with different parameters in terms of sets and reps, and slightly less abrupt weight increases in weeks three and four, making it more suitable for the Smolov Jr. However, if you stick with it and add weight intelligently, you should make great progress on your lifts. Benching big on the Smolov Jr. program works the same way as the base mesocycle of the main Smolov program. Thoughts/review. It wasn't the repetitiveness that I liked but rather the challenge of being at max effort so much. Feb 19, 2024 · This variation of the program came about as people started to find that following the main Smolov program was unrealistic. For chest I'll do bench press and then one accessory, usually dips or flyes. Yes, I decided to do what almost every fitness forum on the internet recommends not doing - running multiple lifts for Smolov Jr. Smolov Jr is, in essence, the first month of the full program to make the approach less extreme while still kicking you like a mule. for Bench 5/3/1 routine (details and results here), I wanted to give it a try because bench is the lift I'm most embarrassed by, and would really like to get it to a respectable number. Smolov Jr Bench . Another difference is Smolov Jr. I've run Smolov Jr for bench before, and one of the biggest perks of it in my opinion is being able to get so much practice at mid-tier weights that you have a huge opportunity to improve your form. Aug 26, 2018 · There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. Find out the pre-requisites, benefits, and drawbacks of this intense and challenging program. I’m 8 weeks in, and I’m hyped for the deload in 8 weeks, haha, it’s rough but Jul 17, 2019 · Smolov jr. Find out why it works, what you'll need, and who should or shouldn't do it. At your height and weight you should had been eating a minimum 4,000 kcal, you ate far too little. I’m going to work with this number for the calculations. Smolov Jr can be used as a boost cycle between less aggressive training schemes when you are plateauing or training around an injury. xls / . Although with this program at your strength a progress of 5-10 pounds on smolov jr is great Reply reply I'm thinking about trying a powerlifting program next to switch things up. Jul 9, 2018 · Smolov Jr is a 3 week powerlifting routine designed to significantly increase your strength. jr for bench with input max as 220 lbs and increased to 220 lbs for the last 10 set today as i had it in me. Aug 24, 2020 · Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Titties just respond well to volume. Then we did Stronglifts 5x5 for around 12 weeks. The difference being fewer, longer sets at the beginning. It’s less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e. program for bench press, a three-week strength training protocol that involves high intensity and volume. ran it once. is an abbreviated version of the Smolov squatting protocol. I'd take a few days after the very last prescribed session, hit triples with ~75%, then wait a few days to try for a new max. )[/quote] It would probably be more effective to determine exactly what was causing the pain and specifically address it, rather than Band-Aiding it with a training device and potentially making the underlying issues worse. I got 300 to about half way, my sticking point. cycle. Starting Bench 1RM: 255lbs. Jan 28, 2012 · Hey Guys, I have a bench press competition up at my school and wanted to increase my max (currently 325) I’m about to start smolov jr monday for my bench. Smolov Junior is just the base mesocycle from the Smolov Squat Routine with a small adjustment. musclefood. Which raises the question of who and what the fuck Smolov is. I gained 25 pounds to my PR last month which is more than I gain most years. Might as well do a second Smolov Jr after some rest. A takeaway from someone who has trained it frequently, it is a peaking program so don't get frustrated if you lose some of your top end strength. I’m doing a 3 day split twice a week, Smolov squat day 1. Once I got to the switching phase, I dropped everything and started Smolov bench. , I was running a program I found online that basically consisted of benching twice a week, with a heavy triple followed by four back-off AMRAP sets at 80% of the heavy triple weight. The majority o I have been getting 4 reps for multiple sets with 275 probably 1 set could get 5 reps but if I am not getting a comfortable 5 and 6 reps with 275 at my current bodyweight something is not right, so I decided to try smolov jr bench program again. com/hadynwisemanLearn Tricking - https://www. Smolov Jr Bench Spreadsheet. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. =36reps@70% , 35reps@75% , 32reps@80% , 30reps@85%). He achieved a new lifetime PR of 320 lbs, but also notes the drawbacks and limitations of the program. When should I max out? And an additional question concerning nutrition: Does nutrition matter if you complete the program even in a deficit? Would you max more if u ate well the three weeks than if u ate bad but still completed the program? Thanks. Generates a 3 week workout based on your current 1 rep maximum. Aug 4, 2023 · Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. two months ago, my bench press max was only 60 kg for a single rep. Still hit a PR, increased my comp standard pause bench by ten pounds at a lower bodyweight Nov 24, 2020 · 10lbs bench increase in 3 weeks, I'll take it. The program is a peaking program and will get you amazing gains without injuries if you take care of everything else and don't make jumps to weights you can't handle. pdf), Text File (. for bench: It was the third time I run it for the bench, with positive results each time. ’ All you’ll do is take the full smolov program or take smolov junior, and substitute bench presses for Jun 29, 2011 · Just finished my first run at Smolov Jr. program, a 13-week routine that involves four sessions a week. Bench program, wherein I include some of my background, expectations, diet, results, final thoughts, and plans moving forward. The Smolov Jr. The following day (during the intense cycle of smolov squat) I started smolov jr. 9. Week 1 % Weight Jul 21, 2016 · Did Smolov Jr this time last year and pretty much agree with the above comments. Train 4 times a week, increase weight each week, and boost your strength with this intense method. I know your first thought is probably holy fuck, but this was a tested 1rm prior to the cycle and a tested 1rm 1. Jan 27, 2012 · The following is a guest post from forum member Harrison, a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks. for bench, and so far every time i made sick gains from smolov. Bench Program unless you are competing What you are gaining is not sustainable strength and instead mostly CNS recruitment of additional motor units (due to repetition). I used the Smolov Jr. Bench Program:https://www. I followed this program in December 2017, which you can see in my training log. I did the 4 weeks and also did some accessories for biceps and triceps. Honestly, it was a poor choice for me given my level of experience. with 215x3 for 10 sets. Sets Reps Weight With this Smolov Jr. The bottom line of the Smolov Jr – 5/3/1 program is to increase your strength levels with a low-rep approach. Aug 4, 2015 · 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. Day 1 – 6 sets of 6 reps @ 70% 1RM. xxyetkz mlm dkkeq txbq hwor oaw ttznrxl igrsodt ksjftx ytuxbyg