Smolov jr bench calculator 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. Smolov Jr, programme de prise de force Smolov Jr est un célèbre programme de prise de force sur 3 semaines pour un mouvement poly-articulaire (squat, développé couché ou soulevé de terre par exemples) pour les athlètes de force athlétisme et de powerlifting d’un niveau intermédiaire. for bench I needed to add in a bunch of pec stretches with light dumbbells (like 5-10 pounds) and really taking it slow with dumbbell flies before and afterwards to get a real good stretch. 92. This app has an easy-to-use interface and a lot of options to help you. 5 (3114) 89 (3204) 7x5. It is also the reason why most of these gym bros will never bench more than two plates. This Russian squat cy How to Use This Calculator. Forget the rest, use the best. Non è possibile visualizzare una descrizione perché il sito non lo consente. Trust me. Great stuff Adam. I'll leave a few comments on bench because I have had a lot of success using Smolov Jr. program is designed specifically to bring up your bench press. Enter your 1 Rep Max: Calculate Body Measurements Calculator; Bench Press Max Chart; 7 Day Customer Support. For instance, a user Smolov Jr Calculator. It was one of the more satisfying things I’ve done training-wiseI had never done more sets than 5 of any exercise before, even with weight training from playing high school baseball/football and college baseball. 'Smolov Junior' is an abbreviated variation of one of his training formulas but using the same high-volume principles. is what I credit with my bench getting to where it is. Most broscientists will have their hands up by now and wouldn’t hesitate to call this overtraining. for bench press. Smolov Jr Calculator is a useful tool to calculate your workout load for the week. I (Yusef) have added some of my own notes at the end of my experience with Smolov Jr as well. 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. Results. Calculate your Smolov Jr workout plan based on your one-rep max and weeks selection. I Wij willen hier een beschrijving geven, maar de site die u nu bekijkt staat dit niet toe. See the weights and reps for each day of the program and track your progression. The Smolov Jr. Bench Program:https://www. Calculator. Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. Perhaps you’ve spent some time reading up on the full, 13-week Smolov squat program. This was very challengingthe last two days of week three were a huge struggle. November 26th: I tested my Bench Press and my best was 115kg. Smolov Junior, to krótsza odmiana opierająca się na fazie bazowej podstawowej wersji. I'm thinking about trying a powerlifting program next to switch things up. 84 (3024)-7x5. Step 3: Click the "Calculate" button to generate Smolov Jr Bench Spreadsheet. Typically, Smolov Jr. This personalized approach helps athletes To calculate the specific weight for each week, take your max from 1 rep and calculate the appropriate percentages for each phase of the routine. Enter your 1 Rep Max: Calculate This page will detail the Smolov Jr. program is a popular strength training protocol, renowned for its potential to rapidly increase lifting capabilities, particularly in the bench press. With this Smolov Jr. Bench and Smolov Jr. Este programa es famoso debido a que se suele Smolov Jr är alltså en förkortad version av Smolov Squat Routine som ska kunna användas för vilket lyft som helst. The routine is intense enough to work on surrounding muscle groups. Smolov Jr består av tre veckors träning med fyra träningspass per vecka. First and foremost, [] The following is a guest post from forum member Harrison, a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks. This tool assists in determining appropriate weight loads for the Smolov Jr. here and you can use our online Smolov Jr. Calculate your Smolov Jr. Najlepiej sprawdzi się dla mniejszych partii. , you’ll aim to add 5-10lb to each lift, followed by another 5-10lb increase in week 3. W naszym przypadku jest to oczywiście wyciskanie leżąc. I run Smolov Jr. 5 (3237. When you are finished with a workout you can use the checkboxes to check that day off. Specify the number of repetitions (reps) you perform with that weight. Generates a 3 week workout based on your current 1 rep maximum 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 No need to signup or pay to use the only accurate Smolov Jr. I used this calculator for smolov jr. The program itself is pretty simple to calculate and the details are outlined in the post. Focus On One Program. Spreadsheet. Smolov Jr can be used as a boost cycle between less aggressive training schemes when you are plateauing or training around an injury. calculator. did Smolov for three weeks, did a mini peak for another and, boom, 150kg. Dat is waarschijnlijk flink veel meer volume dan dat je normaal doet. bench press program, a popular, albeit intense, strength training regimen known for its rapid strength gains over a short period. Wasn't easy, but worked fine. If you want to bring up your bench press, try a cycle of Smolov Jr. Can You Use Smolov For Deadlifts? The high-volume used in the Smolov program is certainly not recommended for deadlifting. Połączenie Smolov i Smolov Junior The essential guido to gains with Smolov Jr. 96 (3072)-10x3. Det verkar vara vanligast att nyttja programmet specifikt för bänkpress och då kallas det även för Smolov Junior for Bench Press. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). This app calculates the weights you should use, based on your one rep max, for the 3-week Smolov Jr. It all depends on the trainee’s goals. But you can go with the Smolov Jr. regimen. Another ‘variation’ of smolov is simply called ‘smolov for bench’ or ‘smolov jr for bench. calculator Smolov Jr. Live Chat 1-800-537-9910. and 5/3/1 into one program. Comment fonctionne le p rogramme de prise de force Smolov Jr ? Smolov program - 13 tygodni kształtowania charakteru Smolov Junior - młodszy brat dla mniej wytrwałych. I would highly recommend digging a bit deeper on how to pick your numbers and why you are doing such a focused, high-intensity program, before doing it Wij willen hier een beschrijving geven, maar de site die u nu bekijkt staat dit niet toe. I documented my experience over the Glad to hear you had success! Almost done with it too for bench three days left. This document is a Smolov Jr. Generates a 3 week workout based on your current 1 rep maximum Smolov Jr. The bench press has always been the worst lift for me, and after seeing two incredibly scrawny bros benching 90kg with . Day Set x Rep Easy Hard Done Note; 6x6. */ I am 5'10" ~230, deadlift pr of 475, and bench max of 345. is the bench press version of Smolov, which you can also use as an alternative to Smolov light for your squat. ; December 26th: I tested my Bench Press and my best was 127. De l’histoire du « Smolov » Sergey Mashintcov au Squat à 365kg lors des Championnats de Russie. Might as well do a second Smolov Jr after some rest. OHP also shows up on deload week, in case you wanted to give it a You can easily calculate your weight progressions in your upcoming workout sessions. 98. All you need is to determine your 1 RM on your bench press and you are ready to go. Automáticamente se generarán tres semanas de entrenamiento con la planificación básica de la rutina Smolov Jr I hit 365 for a rocky set of 5 last month, and after week of vacation, I decided to begin smolov jr. More info on Smolov Jr. 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. Tip 1: Validate One-Rep Max Accuracy Accurate 1RM input is paramount. for bench in the past. ; November 28th: I tested my Back Squat and my best was 130kg. for both the bench and the squat at the same time. You can read more info on the “classic” Smolov Jr. ’ All you’ll do is take the full smolov program or take smolov junior, and substitute bench presses for Smolov Jr Bench Press Routine. I completed week one of Smolov Jr bench. and 13-week Full Smolov Squat protocols. About; Home » bench press » Smolov Jr. December 26th: I tested my Back Squat and my best was 145kg (155kg with a weightlifting belt) Overall this program was excellent and completing How to program Smolov Jr. The Principles of The Smolov Squat Program This section will highlight a It’s been a few days since I finished with my max testing after my double Smolov Jr. This website provides all the information you need, including a handy online calculator to calculate the numbers you need to lift during the program. Other workouts are not recommended during the three weeks you will be following the Smolov Jr program. Based on this Smolov Jr calculator, my bench press routine for the next 3 weeks looks like this: This appears to be doable. protocol, for more information about the full 13 week Smolov protocol, head here. Click on the "Calculate Bench Press Equivalent" button. After Smolov Junior is a renowned programme and is usually used to blow up your squat, but people also use it for bench press. An inaccurate 1RM will cascade by these calculations, leading to a program both too straightforward or too demanding. Calculator; 1RM Calculator; About. These tips provide guidance for maximizing the effectiveness and safety of training programs based on calculations derived from a Smolov Jr. Het Smolov jr schema is een piekschema, waarbij je in drie weken in 12 keer zal bankdrukken, 93 sets zal maken, en in totaal 399 herhalingen. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. Dat is ook Smolov Jr. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. I will always advocate for Smolov Jr for bench, especially for relatively newer trainees. At a high level, the program consists of the Smolov Junior Bench. 5 Bench: Nytt 5RM: 5x3: Power clean: Smolov Jr. (What the program is about, pros, cons etc) Smolov Jr Calculator Generates a 3 week workout based on your current 1 rep maximum. The 1RM straight determines the burden used for every set and day of the Smolov Jr. program. Smolov Junior is just the base mesocycle from the Smolov Squat Routine with a small adjustment. July 2019; June 2019; February 2019; October 2018; September 2018; August 2018; Smolov Jr Bench Press Routine. I’m going to work with this number for the calculations. Wij willen hier een beschrijving geven, maar de site die u nu bekijkt staat dit niet toe. Smolov is broken down into phases. Let’s spend a little time discussing the two cycles. cycle More information on Smolov Routine , Smolov Jr. Instruction: open the spreadsheet in Then in week 2 of smolov jr. Le protocole « Smolov JR », est une version abrégée du protocole de développement du Squat conçue par l’entraîneur Russe Sergey Smolov. Information is provided 'as is' and solely for informational purposes, not for trading purposes or advice. It is recommended that you complete this routine only if your back squat has reached a plateau. No thinking required. Typically, it takes the user's one-rep maximum (1RM) bench press and calculates the training weights for each of the program's four weeks. Smolov for Bench. Hope I can put 20lbs on my 1RM. pdf), Text File (. trustedhealthsite. TrustedHealthSite's Smolov Jr Calculator: A sleek and accurate tool for planning your powerlifting progress with comprehensive guidance. Upping your benching numbers will now be much easier for you with the use of this Google sheet. com/smolov-squat-program/#Jo The Smolov Jr program may be slightly easier to run as the higher rep range utilized in the Smolov program can lead to a greater build-up of fatigue. Take a look. The full Smolov cycle is a brutal 13 week reckoning. 102 (3060)-Week 2. What if you could add 30 pounds to your bench press in three weeks? How about 40, or 50? The Smolov Jr. You know you want to get stronger, but you’re not sure which protocol to use. You need to be on top of your diet, recovery and sleep in Smolov jr. Just as a brief note, a lot of people were wondering about “Smolov Junior”. Rutina Smolov Jr al detalle. Enter the weight of your dumbbell in either kilograms (kg) or pounds (lbs). Smolov Jr Calculator Dumbbell Bench to Barbell Bench Calculator. calculator that generates a 3-week workout plan based on a user's one rep max for squats. I hit a plateau at 135kg 1rm, and just couldn't seem to shift it. The most The Smolov Jr. It is useful for people who want to keep track of their training. Smolov Jr. Si se realiza de manera inteligente y con un incremento de cargas adecuado, la rutina Smolov Jr te permitirá incrementar sustancialmente tu máximo actual. All of my best gains and plateau breakthroughs were running this program. Cada semana el número de repeticiones y series es idéntico. program weights, based on your one rep max. Choose to either increase 2. smolovjr. EDIT: If you're not accustomed to a fuckton of volume, start with Smolov Jr, not full Smolov or Sheiko. For anyone wanting to track it, I use an iPhone app Big Lifts 2 which is really good. Smolov Junior for Bench Press. I haven’t bench pressed this many times per week before. The program requires you to bench press four times a week. February 12, 2025 February 12, 2025 0. program promises serious gains in a short amount of time — if you can survive it. xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. Program Con la Calculadora Smolov Jr puedes obtener una muestra de esta rutina tan famosa dentro del mundo del Powerlifting. The Russian weight trainer Sergey Smolov is well known for his intense training routines, including those for the squat. is used by intermediate to advanced lifters for the bench press. 86. I've found that whenever I ran Smolov Jr. Now I know those online calculators are not always 100% accurate, but for me they are generally pretty close, and now my E1RM said 238, I couldn’t believe it. My current 1RM for bench press is 330lbs (touch and go). La rutina Smolov Jr se distribuye en cuatro días de entrenamiento a la semana, durante 3 semanas. Some nutheads (myself included) may even run a double Smolov Jr. routine can be used for either the squat, the deadlift or the bench. training program. I put together a spreadsheet (based off of MEatRHIT’s original Workout2. For instance, a user Análisis de la Smolov JR (original) La autoría del programa Smolov se atribuye a Sergey Smolov, a quien se le atribuye la categoría de maestro del deporte en Rusia (Narvaez, 2014). View your estimated bench press equivalent in both metric and imperial units. 5) 95 (3325) 8x4. program to enhance your bench press. There are quite a few resources online about the program, but I used Smolov JR. Related: GZCL Spreadsheets How to use Smolov jr. So here’s my review: Smolov Jr. Tips for Utilizing a Smolov Jr. Get stronger, faster! Smolov Jr. the accessory exercises and upper body exercises are boring and dull. Instagram: @JonStudsTiktok: @JonStudsSmolov Jr. is a three week program based on the Russian Squat routine known as Smolov. You can also customise the I recently completed the first three weeks of Smolov Jr. 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. Smolov Calculator Enter your one rep max and the week-to-week weight increment you plan on using during the base cycle. Bench program, wherein I include some of my background, expectations, diet and managed 12 reps of 170lbs. 10lbs bench increase in 3 weeks, I'll take it. First of all, you need to know your maximum strength. 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. I think. In terms of drawbacks, after Smolov Jr. squat calculator on the internet. com February 12, 2025 February 12, 2025. Based on what I gathered you can expect gains between 5 - 15kg within a month or 10 - 30 pounds. Like Smolov, it is intense, but doesn’t require the 13 week This is my personal review of the Smolov Jr. for bench: It was the third time I run it for the bench, with positive results each time. . Or, maybe you’ve been reading up it’s little brother, the 3-week Smolov Jr. I woke up the Saturday after 4th bench of week, tired and sore, bodyweight by my scale at home down 1 lb 178 to 177 I am looking forward to week 2 and adding the recommend 5 lbs on each lift per the Smolov Jr Calculator listed on the website. April 13, 2012 By Gregor Winter. Complete Guide To Smolov on week 3 of smolov jr bench press starting tomorrow and I love it haha. This blog post will outline the smolov jr program, publically available results reports and a This tool assists in determining appropriate weight loads for the Smolov Jr. The tables below will populate with the weights for you to use Step 1: Enter your One-Rep Max (1RM) in the input field. Generate a customized 3-week high-intensity program, track progress, and download your plan. Boost your bench press with our Smolov Jr Calculator. Excited to Welcome to the Smolov Calculator, your gateway to one of the most challenging and effective squat programs in strength training! Whether you're an intermediate lifter looking to break through a plateau or an advanced athlete aiming for new personal records, our app creates a customized 4-week Smolov base mesocycle program tailored just for you. Smolov Jr Calculator Generates a 3 week workout based on your current 1 rep maximum. Step 2: Choose your preferred unit (lbs or kg) from the dropdown. Based on this Smolov Jr calculator, my bench press routine for the next 3 Smolov Jr. Work With Us -> Smolov Jr Calculator Generates a 3 week workout based on your current 1 rep maximum. Enter your 1 rep max and let the app calculate the workouts for you. The calculator makes use of this enter to calculate percentages of the 1RM, that are then prescribed for every coaching session. Introduce tu máximo actual y elige entre el incremento de 2. routine (bench and squat). The app also makes it easy to keep track of where you are in the cycle. 5 o 5 kilos. cycle. 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 bench press. calculator by following this link. Smolov explained. The original program has a duration of 13 weeks and is really taxing while the junior version is easier. Calculator SQ - Free download as PDF File (. Using the template This calculator is a Java-based tool for creating a Smolov Jr. My bench has been growing ever since. 15kg in 3 weeks, just as promised. 90 (3150)- 8x4. 5kg. Enter your 1 Rep Max: Calculate. I used 415 as my max for this program (projected from a set of 5 with 365). If you’re familiar with the program and are just looking for a calculator to compute loads, click here or here for the app. It has smolov, smolov jr, 531 and you just put your 1RM in and it'll calculate everything for you. A calculator designed for this program facilitates customization by adjusting training loads based on an individual's one-rep max (1RM) for the bench press. Week 1. Calculator you can generate a 3 week Smolov Jr. Employ rigorous testing protocols to ensure the foundational data’s integrity. Note: Smolov Junior ‎No more fiddling with spreadsheets and print outs at the gym. 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. txt) or read online for free. The base phase (week 3-6) is the most popular, Rep Max Calculator; Contact. This personalized approach helps athletes The Smolov Jr. 5 kg / lb or 5 kg / lb per week. It shows the workout schedule for each day of weeks 1, 2 and 3, including the number of sets, reps and weight to use based on the initial one rep max of 162kg Quotes are not sourced from all markets and may be delayed up to 20 minutes. civhhn xhlcv gctp waowefp zlemtfck stbvap dcxqub effldq slrjhhm zpemh dpwz pyid xoj fpvj hth