Smolov 13 Week Bench Program, Smolov Jr. With each workout lasting around 120 minutes, prepare to push Finally, you conclude the program which a one week tapering off period and a final max attempt to discover how many pounds Smolov has added to your squat. Smolov W1D1Flat BenchFirst 3 sets- 205x84th at 225x55&6th at 235x27th at 250x1Decline BenchFirst 3 sets at 2104th at 230x55/6th at 245x27th- 275x8Tricep rout Smolov Jr. Does it live up to the hype, and more importantly, are you up for it? Smolov Jr. If you haven’t heard of Smolov before, it’s a badass Russian 13 week squatting program designed to turn men into monsters. I am going to try to do other exercises this time, unlike when I did the base and only squatted. I ran this program in conjunction with Nsuns 3 days a week for bench and OHP once my shoulder was recovered. There are very few accessory movements included, and it’s difficult to do other training outside of it. for my bench press. I really liked benching four days a week and had perma-pump in my chest for three weeks. program recommend skipping accessory work during the three weeks of the bench press training routine. The Smolov Squat Program is a 13-week Russian training protocol that can increase your squat by 40-100 pounds through systematic, high-volume training. START THE PROGRAM ON THE BOOSTCAMP APP FOR FREE Scan QR Code to Download 4. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. Bench Program, an 18-week journey designed for serious lifters. So, by the last workout of the last week, you’re doing 10 triples at 85% + 30lbs. I, however, always intended to test my 1RM at the end of the program, to see how much the increased exposure at heavier weights would help me. Input your 1RM, choose kg/lbs, view weekly workouts, and download your intense training plan. You’ll progress through five distinct phases with carefully calculated percentages of your one-rep max to maximize strength development. Conclusion The program worked for me. Somehow I managed to muscle my way through the whole week, but I hit my first roadblock for Bench on Day 4 of the second week. Decided to only do the 1st day of squats and bench yesterday. If you’re familiar with the program and are just looking for a calculator to compute loads, click here or here for the app. Program extends up to only 3 weeks. I"ve done smolov jr and the base before, but never the entire thing. Base mesocycle (4 weeks) -- high-volume, high-frequency LP. Exciting…. Summary Unlock your bench press potential with the Smolov Jr. Is it any wonder that this program results in amazing progression for those who can survive it? Smolov Junior for Bench Press Just as a brief note, a lot of people were wondering about “Smolov Junior”. I did full upper body workouts during Smolov and increased my bench from 310-335. Bench Program, I just finished W3 D1 today I am looking on advice for when I should go for a PR after completing this 3 week bench program, does anyone have any recommendations? Generate a personalized 4-week Smolov squat program. Any tips from anyone that has done this program correctly and survived? Thanks I’m hoping The Smolov squat routine is a program that consists of several phases and typically spans over a 13 week period. However, due to the success of the routine, it was revised as a 3 week course for bench press. This is essentially an adaptation of the squat routine?s base mesocycle and is known as Smolov Jr. 1×5 @85% Apr 23, 2013 · Smolov and Smolov Jr. It is a reduced version of Smolov’s routine adapted to support and improve your bench press. I put in 400 as my smolov max. is the abbreviated version of the famed Smolov program which is an old soviet training method. Has anyone actually done smolov all the way through as written out. Plan your 13-week Smolov squat program with our free calculator. Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. If you do decide to try it, try not to get injured! Smolov Jr is a 3 week powerlifting routine designed to significantly increase your strength. Bench Program Hello, am currently running the Smolov Jr. Smolov is a high-intensity and high-volume squat program that originated in Russia. 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! It's just bench pressing. The four phases are: Phase In — A two-week phases that uses a variation of squats and lunges. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. Starting Bodyweight 75kg Starting Bench 87. Isn’t it? Began the 13 week Smolov Squat routine yesterday after a week off from training.