Smolov Jr Bench Calculator

Smolov jr is a shorter version of the full smolov program lasting only 3 weeks. The bench press has always been the worst lift for me and after seeing two incredibly scrawny bros benching 90kg with traditional its all you discourse. Cycle more information on smolov routine smolov jr.

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Like smolov it is intense but doesn t require the 13 week.

Smolov jr bench calculator. For complete details on the 13 week smolov squat check out our write up on the program. If you re more of a spreadsheet person download our excel smolov jr calculator. Is an abbreviated version of the smolov squatting protocol. There are many methods for improving your bench press but by far one of the most effective is the smolov jr bench press program.

What the program is about pros cons etc. For many of you this 4 day per week regimen will include some of the toughest sets you ve ever attempted. The brutal squat program that almost guarantees. Is a three week abbreviated version of smolov that originally gained popularity for quickly boosting bench press strength.

Strengthening squat and bench. Calculator you can generate a 3 week smolov jr. With this smolov jr. Most people use 5 to 10 lbs for the increment value.

Strengthening squat and bench. The name smolov comes from sergey smolov who is known as the russian master of sports. Unlike the full smolov program smolov jr can be run twice in a row if a week of rest is taken between cycles. 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 program.

The following is a guest post from forum member harrison a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks i yusef have added some of my own notes at the end of my experience with smolov jr as well. See the 1 men s multivitamin what is smolov jr. Generates a 3 week workout based on your current 1 rep maximum. Most people use 5 to 10 lbs for the increment value.

It is also very often used for bench press. However if you stick with it and add weight intelligently you should make great progress on. It is often run for the squat or the bench press. If you prefer we have a smolov app for both ios and android available for download.