This 13-week nightmare drills your squat with such frequency, intensity, and volume that it's been the bane of many an aspiring lifter. Smolov Jr. Calculator. Taper - Week 13. Day C: 8x4 @ 80% of your 1rm. With hard work and consistency, I achieved a 140kg Squat and 180kg Deadlift. Day B: 7x5 @ 75% of your 1rm. Smolov Jr. calls for you to lift four days per week with increasing intensity and sustained volume. Prior to that just doing squats, benches and deadlifts using linear progression is far faster progress. With this Smolov Jr. Calculator you can generate a 3 week Smolov Jr. cycle . Use the spreadsheet below to calculate the proper weights according to a recently tested max. The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally max out. Smolov is broken down into five phases: Phase In - Weeks 1,2. When applied correctly, most lifters can expect a strength gain of around 100 pounds on their squata little less or . Be conservative here (after starting with my actual max, I reduced it by 5kg in Base week 3) Notation is Weight x Reps x Sets You can edit the Increase 1 & 2. Smolov is a high-intensity and high-volume squat program that originated in Russia. Deadlift. ), then this may be . 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. Can the Smolov program be adapted for the bench press? 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% Week 2 - You will use the same schedule as the first week, but increase by 10-20 Lb Enter your squat RM: Choose increment value: Monday. iPhone iPad Apps! by Evidence Based Athlete, LLC. This phase shouldn't be too tiring. Easy Navigation. The program was designed by Sergey Smolov, the Russian "Master of Sports". BBB. Phase In: During this phase you will get used to the frequency of squatting three times per week. Commonly, an increase in intensity is followed in tow by a decrease in volume. You can find all the iPhone iPad apps here. It is broken up into 5 phases and requires you to squat 3-4 days per week. Like Smolov, it is intense, but doesn't require the 13. The halting deadlift involves pulling the bar to a point just below your kneecaps, then back to the floor, then all the way back to a fully standing position, and finally taking it back to the floor - that's one rep. Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. Those that managed to survive it, however, often reported outstanding results. Smolov cranks. His cycle broke down like this: Week 1: Day 1 - 255x6x6 (weight x sets x reps) Day 2 - 275x7x5 Day 3 - 290x8x4 . (I used the spreadsheet from allthingsgym.com, since I found subtle differences between each Smolov calculator online and it seemed most complete.) Wednesday. Increase your squat, bench or deadlift by 10-30 lbs (5-15 kg) in just 3 weeks with Smolov Jr. Day D: 10x3 @ 85% of your 1rm. Smolov Jr. Calculator. The big difference is it's 1/5 as long and not nearly as taxing on your body. The gains on Smolov range dramatically between lifters. For the first week, you do as written. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press. Coan/Phillipi . The Smolov cycle builds on itself systematically and of course this sets you up for bigger gains. Smolov program - Base mesocycle. So I made it. Smolov Squat CalculatorNo more fiddling with spreadsheets and print outs at the gym. The app also makes it easy to keep track of where you . The fifth week only has one training session that builds to 4 sets of 4 reps @ 85% before 3 full days of rest. Smolov Itself. No more fiddling with spreadsheets and print outs at the gym. 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. I could not find a calculator anywhere on the net that had the Smolov squat cycle, properly written up. Smolov Junior is fine but usually recommended for bench or deadlift. 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. Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. Layne norton s ph3 program free excel spreadsheet you workout program spreadsheet. 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. And/or take on the 13-Week Smolov challenge to increase your lifts over 100 pounds/45 kilograms.. For the second week, you increase the weights by 5%, then the third week you increase by 2.5%. This app calculates your numbers based on your 1-RM entry and you're good to go. Smolov Squat Calculator 4+ Wide Swath Research, LLC Designed for iPad #53 in Health & Fitness 3.5 24 Ratings $0.99 Screenshots iPad iPhone No more fiddling with spreadsheets and print outs at the gym. LOL. If you want to jack on a fair bit on your squat in 4 weeks and do nothing but bend at the knees and stand up again this 4 weeks programme should do the trick! They work by just isolating the one repetition max equation. Load bar to desired weight. It is an excel speadsheet, where you type in your max and it gives you the weight, sets, and reps for the whole cycle. The app also makes it easy to keep track of where you are in the cycle. Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. I have added as much as 15kg on the Russian Squat Routine and 25kg on Smolov (10kg on the base cycle, and 15kg on the intense cycle). shoulder press and deadlift with big jumps in strength. A 4 week intensive squat cycle this is just one part of the larger infamous 13 week squat specialization cycle. Smolov Jr. This app calculates the weights you. Base Cycle - Weeks 3,4,5,6. Generates a 3 week workout based on your current 1 rep maximum 5+ Thousand Downloads PREMIUM. Other . Some lifters report increases as high as 130 Lb from completing the full cycle. 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. I have experienced far greater results from running the base cycle for squats alone. Deadlift increases are also possible, even if they are "forbidden" during the time of this routine. Once you have your 1RM, log in your numbers in this neat calculator provided on the Smolov Jr. website to know exactly how much weight you should be lifting in every set. poppy playtime toys wiki; shake and bake chicken tenders; Newsletters; polkit vulnerability version; lowe39s vinyl siding cleaner; how to replace starter on cub cadet zero turn mower Easy-to-use spreadsheet that includes a 5-week training program customized to. This one rep max Deadlift Calculator has some other modes, that you can find in the dropdown list. Other features include: 2 routines to choose from: Smolov or Smolov Jr. Automatic user-defined rest time after each set Choose your unit of measure between pounds or kilograms. See Full Disclosure. Compute the one repetition max table blow. These types of programs look to overload or "shock" the body through extreme intensity thus forcing the body to rapidly adapt to match the demands being placed on it. These programs are meant to be used as variation to your standard programming. Look for popular rankings and useful iPhone apps! In my case, I'm going to be using this routine for the bench press. Repetitions Strength Level calculates your performance in compound exercises like bench press, deadlift and squat. NoGoodJim. You may have heard of the Smolov squat program. Irregular strength >bench</b> program reddit. Est. Hey my name is Henry and I like to lift sh*tINSTAGRAM: @liftforstrength_hdSmolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian . Includes all three PL training templates hypertrophy strength and peaking. Ed Coan , arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. iPhone Apps. The first four weeks consist of a significant amount of volume, much of it between 80% and 95% of your squat 1RM. 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) Boring but brutal. Registered User. Bench Press Program Calculators. 4 Week Novice/Intermediate Weightlifting Programme; Squat Programme Calculators. Smolov Jr is a 3 week training routine derived from the "base mesocycle" of the Smolov Russian squat routine. Smolov Jr. uses these percentages: Day A: 6x6 @ 70% of your 1rm. This will give you a level between Beginner and Elite . Cast Iron 10 week Bench Programme; The Brad Gillingham 12 week Raw Bench Program; Olympic Lifting Programme Calculators. Generates a 3 week workout based on your current 1 rep maximum I have personally seen increases across the board from just hammering the squat. After squatting; Remove bar from rack and place on floor. Program Smolov Jr. is a four-day-per-week program that extends over a period of three weeks. Join Date: Mar 2011. Here are two popular powerlifting programs in 12 and 14 week versions. Think of it as the "1.5 method" applied to deads. Smolov Jr. December 2014. Enter your one-rep max and we will rank you against other lifters at your bodyweight. More info on Smolov Squat Routine. downloads PREMIUM. Option 2: Compute the hole table Smolov Squat Program. Switching Phase - Weeks 7,8. 02-14-2016, 02:24 PM #3. Starting 1 RM (all weights in kilogrammes) Monday - 4 Sets of 9 Reps This spreadsheet will help you in many ways like:- You can easily calculate your weight progressions in your upcoming workout sessions. I was running 5/3/1 for a while now and I was doing 10x10 as assistance work. Friday. This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big . There are very few accessory movements included, and it's difficult to do other training outside of it. I skipped the base mesocycle because of my history and went right into the intense phase. Some general ranges are 20-50 Lb or more on the base, and 10-45 Lb on the intense phase. Download Smolov Squat Calculator App 2.0.2 for iPad & iPhone free online at AppPure. If you are still a beginner we would recommend trying a more linear program like this to see all your lifts go up quickly! Make no mistake, this program is extremely demanding and intense and can be considered a "shock cycle". This app calculates your numbers based on your 1-RM entry and you're good to go. The Smolov intensity cycle is spread out over 6 weeks. I will often add roughly 10 kilograms to my deadlift and about 2.5-5 kilograms to my bench. choose File - 'Make a Copy' or 'Download as' (xlsx for excel for example) How To Use Enter your 1RM in the green cell in the top left corner. Bench press will be done 4 times per week, with escalating intensities as the week progresses. The program lasts for 13 weeks in total. Week 2 - Halting Deadlifts. Get Smolov Squat Calculator for iOS latest version. If you are not familiar with the Smolov JR. system, it looks like the following. All daily and weekly numbers will auto-populate for ease of use. Intense Cycle - Weeks 9,10,11,12. Smolov Squat Routine Calculator. All daily and weekly numbers will auto-populate for ease of use. After those rest days, you will test your final new 1RM in the squat. The workouts are long . Recent d/loads 4.21 55 Rating Unranked Ranking 2 Libraries 2.2+ Android version Smolov Jr. Calculator is great for getting your squats up! Eddie 'The Beast' Hall teaches you how to deadlift properly; Julius Maddox, 723lbs American record bench; Alexey Nikulin squats 360 kg/794 lbs at 83 kg/183 lbs BW(raw, no wraps) Smolov Squat Program Calculator. Also read the Smolov Squat Routine FAQ. I can do all things through Christ, because he gives me strength- Philippians 4:13 09-06-2007, 05:17 PM #8 Apparently it's easier and can be used for a variety of lifts. The 12 Best implement-based Strength Training Programs for. Smolov Squat Calculator Calc the weights you should use for the 13-week Smolov and 3-week Jr. protocols. . . Some people just go 10lbs-5lbs but it really depends on . Smolov Program for Deadlift 3:46 430 lbs*Insta: Dante_x_williamsMusic: Aero Chord- SurfaceBarren Gates- Area 51Wasted Penguinz- Far from reality Pendulum- Crush Watch this: Eddie Hall Trying To Find His One Rep Max On Barbell Press The Smolov Jr. The Smolov Jr. has you benching four times a week combining heavy weights and high volume. Smolov isn't for new lifters, but if you have some experience under your belt (like with 5/3/1, starting strength, 20 squat, etc. However, I can't load it onto this page. Smolov Deadlift Powerlifting & Strength Sports BostjanBavcon May 18, 2013, 11:31am #1 I've read that some people on T Nation actually completed Somolov for deadlift and survived to tell about it. You will not be facing any ambiguities in your workout sessions. Eddie 'The Beast' Hall teaches you how to deadlift properly; Julius Maddox, 723lbs American record bench; Alexey Nikulin squats 360 kg/794 lbs at 83 kg/183 lbs BW . Smolov Base Cycle; Russian Squat Routine; Russian Squat Masters; Deadlift Programme Calculators. Simply by doing the math, you can prepare yourself both mentally and physically to go well-prepared for the next workout session. Smolov for deadlift. 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. Appsuke! They allow to compute the other variables (the repetitions or the added weight) for a specific Maximum Repetition. 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. HuntSmart: Trail Cam App .
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