Then, the rest of this week includes lunges for recovery. This is a no-nonsense program (found in the 1976 USSR weightlifting yearbook) in which you squat three days a week, for six weeks. His 1rm going into the cycle was 365. The fourth week is a max-out week. Each week the same repetition scheme is repeated with an increased weight. All daily and weekly numbers will auto-populate for ease of use. . capital high school basketball camp 2021. Five kilograms are added to your one-rep max each week and the same set up is performed again. Week 13 - Tapering week. . Week Cycle Enter your current 1rm and select kg or lbs in the drop down menu. Duration of routine The Smolov Jr routine consists of 3 weeks with 4 training days each. I am doing smolov JR, and my question is, can do it 3 days in a row? Smolov jr.: a modified version for the bench press. Posted on: Sun, 06/30/2019 - 05:03 . They are as follows:-. Base Cycle - Weeks 3,4,5,6. Then it burrowed under my skin and laid eggs in my heart. It involves squatting three days per week for . Perform the four workouts over the following days: Mon Wed Fri Sun Or use the same rest periods: A-X-B-X-C-X-D; placing A and D on consecutive days. Smolov jr. can be used on other lifts besides the squat, such as the bench press. The weights used on each day are based on your one rep max according to the table below. Location: Shaken, not Stirred. After you complete these three days the next three will be spent doing lunges focusing on maximal stretching of the thighs. Smolov Jr. is an abbreviated version of the Smolov squatting protocol. It's as intense as it short, but well worth it if you can handle it. smolov switching phase. Is that a bad idea? . Most recommend no shoulder work or tricep work since you will be benching 4 days a week. It's going to stimulate muscle protein synthesis where you need directly most often, and more relevant get you more technical work to refine your motor pattern. Four days of squatting per week. Some people just go 10lbs-5lbs but it really depends on whether you have fractional plates or whether you are capable of making jumps bigger than 10lbs. The drop down menu above the third week will allow you to choose the total increment you will increase by in the final week - base this on how the second week felt (hard - 7.5kg, ok - 10kg). Week 1 - Squats 3 days in a row working up towards heavy singles. Almost didn't get these done today. Week 9-12 - Intense Mesocycle. Day 5: 4 reps for 8 sets - 80% of your 1 rep max. This phase shouldn't be too tiring. All the data is saved in the app so the next time you open the app you know exactly what day you are on. Day 4 - 10 x 3 @ 85%; Week 2. Despite being a powerlifting routine, there are great benefits f. . This is essentially an adaptation of the squat routine's base mesocycle and is known as Smolov Jr. Weekly Increment. The workouts are long and taxing both mentally and physically; however, if you can survive the onslaught,. INCREASE YOUR BENCH PRESS (Free Program) Kizen 6 Week Bench Press Peaking Program Review. 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 T1 lift) per training session, and uses training maxes. 70%x5x4, 75%x3, 80%x2x2, 90%x1. I added just a little bit anyway.. WEEK ONE Day 1- Monday Bench Press (smolov schedule) 6 sets of 6 with 220. Twitter. Smolov jr is a three week program derived from the infamous Smolov squat routine. Note: Smolov suggests adding explosive jumps and pylos in these two weeks. In the following sections, I'll outline each week's . In the first week, you will be squatting 3 days in a row. 5×210 5×210 5×210. Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. Smolov Squat Program The Smolov program consists of four micro cycles: Weeks 1-2 (Introduction Cycle) Weeks 3-6 (Base Cycle) Weeks 7-8 (Switching Cycle) Weeks 9-13 (Intensity Cycle) Smolov Introduction Cycle Here you'll squat 3 days per week, back to back. The goal here is to get you stronger and test your will. Clip "Squat till you puke". Phase In: During this phase you will get used to the frequency of squatting three times per week. 1. So frequency of pressing is indeed the best bet. Other Training: The RSR is a little more forgiving in terms of schedule. The key is to keep the volume around 20-30 reps each day and use 1 day a week for deload with a rep scheme of 3×3 at 70% of your 1RM. kangaroo doorbell camera security kit. Smolov Jr week 2 day 4: 290lbs, 3 reps, 10 sets. Bench press can handle quite a bit of volume/frequency. trader joe's expiration dates frozen. Smolov Jr Bench Press Program Review. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. The first week is taken from percentages of your one rep max (70%, 75%, 80%, 85% for M W F S respectively), then in the second week you simply add 5kg to all of these lifts. Each week . I told him about the Smolov Jr. program and he said it sounded good. Enter Smolov Jr. Smolov Jr. is a 4 week program that feeds off of the "Base MesoCycle" of the original Smolov squat routine. The program has you squatting 4 days per week for 3 weeks: * Monday, 4 sets of 9 reps (begins at 70% of 1RM, Week 2 add 20 lbs, Week 3 add 10 lbs) IMO if you're doing smolov, do it properly. The Smolov squat routine was designed to help Soviet and Eastern . The base mesocycle is a four-week cycle. It also provides a great motor pattern warm-up before you execute the Smolov squat routine.This movement aids in promoting good blood flow, stretching out tighter areas and raising the core temperature. Strength gains have been noted between 50-130 pounds (22-58 kg). Week 3-6 - Base mesocycle. One question though, I will be doing the 3-days a week cycle of the smolov squat, and was wondering if it is allowed to deadlift with this cycle, since it is less demanding, on the lowest . The original program has a duration of 13 weeks and is really taxing while the junior version is easier. Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. In terms of volume of days per week, the RSR sticks at three days a week throughout whereas Smolov includes four days of work during the Base Cycle. That being said, I wouldn't cut out things that could be direct builders for your weak spot. Squat: 320×5,5; Leg Extension: 3×8 - Superset - Leg Curls; 3×8; Note: Squat looked ok, but didn't feel great. Use 90% of 1 Rep Max . Ever since I started taking strength training seriously, I was bitten by the Iron Bug. 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. Our Smolov jr program is as follows, * 3 week program ** "squatting" (again can be used for bench or deadlift) WEEK ONE: Day 1- 70% 1RM, Day 2- 75% 1RM, Day 3- 80% 1RM, Day 4- 85% 1RM - Day 1 scheme: 6 sets of 6 reps 70% 1RM - Day 2 scheme: 7 sets of 5 reps 75% 1RM - Day 3 scheme: 8 sets of 4 reps 80% 1RM In my case, I'm going to be using this routine for the bench press. There are those who unfold it in 2 training days a week, for 6 weeks. Weighted Pull Ups. I had good results with Smolov Jr. earlier this year. Variation (3 days, 4 weeks) For those of you familiar with the Smolov Jr. squat program, what are your opinions on the variation where instead of 4 days per week, you do the standard M/W/F, then do the 10x3 day on monday instead of Saturday? Strength gains have been noted between 50-130 pounds . Smolov Jr. Back Squat: 3 weeks: 4 days / wk ~1 hour: Quick bump in squat strengths: Upper body, deadlifts, front squat : Able to use for Pressing as well. Bench Press: 185×6,6,6,6,6,6; . There are many methods for improving your bench press but by far one of the most effective is the Smolov Jr bench press program. Each week . 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 involves benching 4 times a week for three weeks. kg +7 . Smolov demands three to four days per week, with some weeks squatting back to back days. So i am thinking this exact concept could be applied to the smolov jr 3 week program and instead of doing this. Having a given number of goal reps for your T2 lift, to be completed in any number of sets, is borrowed from Simple Jack'd. It is also very often used for Bench Press. If you're going to press 4 days a . There are 2 versions of the program, Smolov & Smolov Jr . Current 1 Rep Max. Email. Use 90% of 1 Rep Max . Here's a snapshot of the first week. For the unacquainted, the Smolov Jr. protocol is outlined below. It involves benching 4 times a week for 3 weeks followed by a final week where . Don't be discouraged if you can't increase the amount you set for yourself above. Anyway, my first time posting and I write three posts. lee westwood wife died; smolov switching phase. Each week you will increase the amount of weight you are . Strength gains have been noted between 50-130 pounds (22-58 kg). Download: Smolov: Back Squat: 13 weeks: 3-4 days/wk ~1-1.5 hours: Full squat program designed to massively increase squat strength: Upper Body, Deadlifts . Day D: 10x3 @ 85% of your 1rm For the first week, you do as written. Choose to either increase 2.5 kg / lb or 5 kg / lb per week. Week 1-2 - Introductory 'light' microcycle. I did it today and that would mean that I would 4x8 tomorrow and 3x10 on Friday. Not too shabby for three weeks. Smolov Jr. Smolov Jr. is a three week program based on the Russian Squat routine known as Smolov. Jester, Dec 10, 2011. Week 1st Day - 6 x 6 2nd Day - 7 x 5 3rd Day - 8 x 4 4th Day - 10 x 3; 1: 70% of 1RM: 75% of 1RM: 80% of 1RM: 85% of 1RM: 2: 70% + 5 to 10lbs: This is without benching or deadlifting once in a three-week period. For only 3 weeks commitment you can beat the gains. You may have heard of the Smolov squat program. The bottom line of the Smolov Jr - 5/3/1 program is to increase your strength levels with a low-rep approach. The typical 5 x 5 workout is a 3-day a week program, and like the other powerlifting methods used so far, the focus is on the core compound exercises: Squats; Deadlifts; Barbell Rows; Bench Press; Overhead Barbell Press; The true 5 x 5 has an A and B workout, which are alternated. Generates a 3 week workout based on your current 1 rep maximum Day 3: 5 reps for 7 sets - 75% of your 1 rep max. Day 1 - Rest; Day 2 - Light training: 5-8×2-3@50-80%; Day 3- Rest; Day 4 - Build up to a single close to 90% of your old max. Intestinal fortitude is a must for this step. Explained All 3 weeks you will be training 4 days per week, with the weight increasing each week. This drops to three days during the Intense Cycle, thankfully! This 4-day per week regimen will probably include some of the toughest sets you've ever attempted. 2nd Workout - Smolov Jr. Use the spreadsheet below to calculate the proper weights according to a recently tested max. This 13-week nightmare drills your squat with such frequency, intensity, and volume that it's been the bane of many an aspiring lifter. 8) Smolov Jr. Who is this program intended for? Taper - Week 13. It is doable. This 4-day per week regimen will probably include some of the toughest sets you've ever attempted. I had been stuck in the 185-200 range for a while, but when I got a coach he had me start benching every session (4x/week). My plan is to pretty much follow what Outlaw did at the beginning of the summer by doing a . This was faily easy. Enter your 1 rep max and let the app calculate the workouts for you. Although Smolov was originally designed for the squat, Smolov Jr can be used for other lifts such as the military press or the bench press. Posts Website Twitter Facebook Google+. Despite being a powerlifting routine, there are great benefits for bodybuilders and other. Week 2 - Squats every other day with low volume. This app calculates your numbers based on your 1-RM entry and you're good to go. As always, we recommend doing the routines in their original formats, that is, 4 days a week for 3 weeks. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press. He opted for the 4 week version as I lift 3 days per week and he wanted to go at the same time as me. Here's the layout, and you want to make sure you don't miss a session: Week 1. covered call calculator. Smolov is a high-intensity and high-volume squat program that originated in Russia. Day 1 - 6 x 6 Day 2 - 7 x 5 Day 3 - 8 x 4 Day 4 - 10 x 3 140lbs: 5; 190lbs: 1; 230lbs: 1; 290lbs: 3,3,3,3,3,3,3,3,3,3; In Workout Log Bench Press, smolov jr. John Phung. Super lightweight, but a great way to start the week and get in the volume. It extends over a period of 3 weeks. Week 1. Smolov Jr. Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. Day Sets / Reps; Day 1 (Monday) 6 / 6: Day 2 (Wednesday) 7 / 5: Day 3 (Friday) 8 / 4: Day 4 (Saturday) 10 / 3 . Day Sets / Reps; Day 1 (Monday) 6 / 6: Day 2 (Wednesday) 7 / 5: Day 3 (Friday) 8 / 4: Day 4 (Saturday) 10 / 3 . The amount of weight added each week is subjective. Bench press will be done 4 times per week, with escalating intensities as the week progresses. Phew. There are very few accessory movements included, and it's difficult to do other training outside of it. The Smolov Jr. routine can be used for either the squat, the deadlift or the bench. . It is broken up into 5 phases and requires you to squat 3-4 days per week. It is also very often used for Bench Press. I followed this program in December 2017, which you can see in my training log. For the killers out there, there is also another option. Day Sets Reps Weight; Monday: 6: 6: 70% +15-25 . 6×255 6×255 6×255 6×255 6×255 6×255. Smolov Full Squat Routine - Phase In. The Fastest Way To Blow Up Your Bench Press (4. The program lasts for 13 weeks in total. BREAKING Fl Collegiate STATE record '05 - My Bench. Smolov is broken down into five phases: Phase In - Weeks 1,2. Pretty rude of me! Using a percentage based system, your numbers are calculated off of a one rep max and laid out as follows: Day 1 = 4 sets of 9 reps Day 2 = 5 sets of 7 reps Day 3 = 7 sets of 5 reps Day 4 = 10 sets of 3 reps . General: I have decided to focus the rest of the winter on just getting super strong. Here are the set and rep schemes for each day of the week: Day Set/Reps; Day 1 (Monday) 6/6: Day 2 (Wednesday) 7/5: Day 3 (Friday) 8/4: Day 4 (Saturday) 10/3: The second week you will be squatting every other day (Monday, Wednesday, and Friday) with 80-85% of your max. I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. Facebook. Alternative one could simply perform the last taper/deload week from Smolov Sr. Mixing in Other . Posted June 13, 2014. The Smolov Squat Program consists of a routine that sustains for 13 weeks. Smolov Jr Week 1 Day 1. 5×30 5×30 5×30 5×30 5×30. . Apparently it's easier and can be used for a variety of lifts. Smolov Jr is a 3 week powerlifting routine designed to significantly increase your strength. You can recover fairly quickly and it doesn't sap your ability to progress in your other lifts like smolov for squats. Current 1 Rep Max. It's only a 3 week cycle anyway (for the base mesocycle) - do the real one too. For the second week, you increase the weights by 5%, then the third week you increase by 2.5%. Day 2 - 10/3/18. What about Smolov Jr? Day 1: 6 reps for 6 sets - 70% of your 1 rep max. Smolov Jr. Calculator. Deathdealer is a strength program influenced by 5/3/1 BBB and Simple Jack'd. Like 5/3/1, it is run in 3 week cycles, has one focus lift (i.e. It is named after its creator, Sergey Smolov "the Russian Master of Sports". When you are finished with a workout you can use the checkboxes to check that day off. My small changes were I did day 4 with the following week's day 1 back to back rather than day 3 and 4. Smolov Jr. . I did an . Of course, this powerbuilding 5 x 5 workout will be different. Reply; reply; crossfitdotnerd. 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. Had a dentist appt this morning for 3 fillings and a cleaning, then rush to car dealer to drop off car (got a loaner, though), so didn't eat lunch until 1, then workout . Smolov light: a light variant of the squat program. If you feel good, continue to build up to a new max, otherwise repeat the process for a maximum of 2 cycles(8days). Firstly, it is three times a week throughout, which allows a . The full Smolov cycle is 13 weeks (training 3-4 days a week), the Smolov Jr. will be 3 weeks (training 4 days a week) Like said before, this program is not easy (to say the least) and if you have little experience in weightlifting, this program is not for you (yet) The big difference with the regular program is that you train not four, but only three days a week. Smolov Jr is a 3 week powerlifting routine designed to significantly increase your strength. The weights used on each day are based on your one rep max according to the table below. I think it'll still be rolid doing 3 times a week instead of 4, mayaswell do the 4 times a week and be done with it quicker! And Sheiko told us to do three sets of five with 150kg - a conservative 80% of our 190kg maximum - in . Smolov Jr. The first two weeks of workouts will be displayed. Smolov Jr. This particular cycle is so devastatingly intense that some people use it as a program on it's own—fittingly dubbed Smolov Jr. You end with a week to taper, before finally testing your new 1RM. Smolov Jr. is a 4 day per week training program focused on a single lift. It's insane, but it totally works. Smolov Squat Program. After all, in week 3 of Smolov, we had done five more sets of reps with 90% of our maximum, being 170 kg. Just make sure you do not stress the knees going into the Base Mesocycle. Smolov Jr. December 2014 Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. Ken Lain's 10 Week Matrix Bench Press Program Review. Would recommend it to anyone that is at a sticking point. Smolov Jr Calculator. There are a total of 12 lifting days over the three week program. The drop down menu above the third week will allow you to choose the total increment you will increase by in the final week - base this on how the second week felt (hard - 7.5kg, ok - 10kg). Intense Cycle - Weeks 9,10,11,12. Day 1 - 3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80%; Day 2 - Exactly the same as day 1; Day 3 - 4 x 5 @ 70%, 1 x 3 @ 75%, 2 x 2 @ 80%, 1 x 1 . The same rep scheme is repeated weekly with increasing loads from week to week. Smolov Jr. is an abbreviated version of the Smolov squatting protocol. in principle three training days: Monday, Wednesday and Friday - (advanced) advanced training four or even five times a week; . As for the Smolov Jr. cycle there are two ways to go about it; either a 3 week/4 days per week cycle, or a 4 week/3 days per week cycle. Weekly Increment. Week 7-8 - The switching phase. Smolov Jr. Week 2, Day 3 - 80%+7.5kg x 4 x 8 sets 125kg/275lbs x 4 x 8 sets - got them all :D, but some felt more like grinders than others. The Smolov Jr. has you benching four times a week combining heavy weights and high volume. 2. Anyways the russian squat routine is just one day a week for deadlifts with just the "heavy" day which makes the volume just about cut in half compared to the other lifts. WEEK 3-6 - BASE MESOCYCLE Does smolov Jr build size? Back Squat. For a retarded reason I am unable to go to the gym on saturday, and the gym is closed on sunday. I think it'll still be rolid doing 3 times a week instead of 4, mayaswell do the 4 times a week and be done with it quicker! Make sure recovery is priority. There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. It is further divided into 5 different phases. Each week the same repetition scheme is repeated. Each week the same repetition scheme is repeated. Smolov Jr. is a four-day-per-week program that extends over a period of three weeks. He stretched it out to 4 weeks with only 3 workouts per week, the percentages stayed the same, but the set/rep scheme was 6×6, 7×5, 8×4, 10×3 (this is setsxreps). Bench Press Routine. Also did the 10th set of the 10x3 day with a slingshot and added weight just to handle some heavier weight so maxing wasn't so shocking at the end. Smolov only gives a bench press chart so anything else if my own design. 3. It's only a 3 week cycle anyway (for the base mesocycle) - do the real one too. Switching Phase - Weeks 7,8. It's supposed to be add 10lbs to not 20 week 2 of Smolov Jr. and 20lbs week 3 not 30. Day 5 - 6 x 6 @ 70% + 5 to 10lbs; There's also a "Smolov Jr." which was Pavel T's reformulation of the first 3-week cycle. Also, the use of lifting accessories like lifting belt and knee wraps should be used for additional safety. This three week program has you working out 4 times a week, with different sets & reps each day. This will be extremely tough, but like anything else in life, you get out what you put in. IMO if you're doing smolov, do it properly. Did Smolov for squat at the same time and got 35 pounds on that. Throughout the program, Smolov demands three to four days per week, with some weeks squatting back to back days. It all depends on the trainee's goals. But before following any of these programs you must keep in mind to have attained a decent level of lifting experience. Running one cycle of Smolov Jr. can easily boost your bench by 15 - 30 pounds. 65%x8x3, 70%x5, 75%x2x2, 80%x1. Did most of them pause/press. Bench Press. The first two squat sessions will look like this. . In the third week you either add 5kg again (+10kg total), or you add another 2.5kg (+7.5kg total). For the first three weeks, you'll be squatting with both high volume and high intensity four days a week. Smolov light only consists of the introduction phase and the basic cycle of Smolov and therefore lasts a total of seven weeks. By - May 24, 2022. Smolov Jr. is an abbreviated version of the Smolov squatting protocol. Throughout the program, Smolov demands three to four days per week, with some weeks squatting back to back days. Run two cycles of Smolov Jr. back to back with one week rest in between. Intended for a quick 3-week peak. Smolov Jr is a 3 week training routine derived from the "base mesocycle" of the Smolov Russian squat routine. Smolov jr. is a three week program that is a short version of the Russian squat routine known as Smolov. Say what you want about Russia's Cold War economics or politics, but they nailed it when it came to strength training. SHARE.
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