Smolov 13 week bench program. I have run many different style programs with my bench before and I have found that I 3-Day Intermediate Bench Press Program. I had a 20lb increase in my bench from the smolov jr from 225->245, only because i'm a beginner. The lifting schedule is also a bit more flexible than the 6 week program. You should take a 3-day period to figure out your max on. Mar 25, 2019. You can, however, run them even if you’re not prepping for a meet. The prime objective of the Sheiko Program is to train you like a powerlifter and get you However, as with everything in life, you get in what you put out. 80% x 6 sets of 2 reps. Unlike the original program, Smolov Jr is much shorter than the original routine and runs for just 3 weeks – not 13. I am currently in my first month of running 5/3/1 for squats/deads with Smolov Jr for bench (all paused) and will be running that format until … The hope: Someone else looking to pack some punch into their bench will give this modified smolov jr. Smolov JR. (What the program is about, pros, cons etc) One Rep Max: First Week’s Increment: Week 1. smolov 13 week squat program; Results 1 to 9 of 9 Thread: smolov Bench paused 330-9/27/13 Deadlift 500-5/16/13 470/300/530-Competition lifts as of 5/25/13-1300 raw *Currently Broken. A better option is to use Smolov Jr. The six week program and the advan ced programs are made available to you at no cost. Calculator you can generate a 3 week Smolov Jr. It programs the athlete to deadlift 1 time per week. Sling Shot Bench Press Program. 13 votes, 28 comments. Day B: 7x5 @ 75% of your 1rm. Day C: 8x4 @ 80% of your 1rm. Its doable, just stay up to par on your shoulder work and use 5-10% less than your max. Bodyweight: 237. for bench and thought I'd share my results. Smolov Jr Program for Squat and Bench Press. View Profile View Forum Posts Registered User 13 Week Programs; 14 Week Programs; 15 Week Programs; 16 Week Programs; Workout Splits. When I did the full program, I liked the Base Mesocycle, but the Intense Mesocycle too intense. Brad Gillingham 12 Week Bench Program. Before the program I was doing the Lilliebridge method but saw minimal gains which was probably my fault. Like 5/3/1, it is run in 3 week cycles, has one focus lift (i. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken between cycles. Eric June 29, 2021 Smolov Jr. It was similar to what an Excel file can do. I dropped weight and didnt train bench as much the last 6 months. Apparently it’s easier and can be used for a variety of lifts. I just don't see how it is physically possible to complete the intense cycle, unless you program your max extremely conservatively. uses these percentages: Day A: 6x6 @ 70% of your 1rm. Download: Link to Google … I loaded up another 5lbs on each side, cranked up the music, and hit 285, a 10lb increase. for 5 sets of 7 reps. 5 to 1 pound per week. Smolov has you start at 80% for the first session of the base meso cycle and every subsequent session is a higher percentage than 80%, peaking at 10x3 for as much as 95% in the base meso cycle. Week 13 – Tapering week. GZCL’s usage of a Training Max (90% of 1RM), working in 4 week cycles, and using AMRAP sets to gauge progress are similar to Wendler’s ideas in 5/3/1. I’m running Smolov Jr. … Here are a few sample powerlifting training programs: Bench – Brad Gillingham 12 week Bench Program. g. 5%. Smolov Squat Program (also … bench-only program. old prs: 405lb squat (high bar), 450lbsx5 dead, 290lb bench. by Matt Kroc | July 27, 2011 August 18, 2019. It is recommended that you complete this routine only if your back squat has reached a plateau. Day 2. Day D: 10x3 @ 85% of your 1rm. I missed one rep throughout the program (Around week 11 or 12 at 132. Week 1. Warm up. As you become stronger and become unable to can’t add 5-10 pounds with each session, you still need to progress ! Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. While I completed the entire program, the Base cycle yielded a 14kg PR (166kg to 180kg) and the Intense The Peak. Despite being a powerlifting routine, there are great benefits f Big Bench Program for Strength and Size. I feel like this might should go to r/powerlifting but there are a lot more subscribers here and I would probably be preaching to the choir over there. 308smk October 10, 2012, 8:07pm 5. Added 15 pounds to my touch-and-go bench 1RM but felt like I regressed quickly after backing off the volume. See more Smolov Jr. It is a reduced version of Smolov’s routine adapted to support and improve your bench press. The Russian squat program (or RSR for short) is roughly based on the USSR yearbook … I liked Smolov Jr, which is basically just the Base Mesocycle of the full Smolov program. Ah, yes. In 2019, these were the most downloaded programs across the entire site. All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. I was fortunate enough to maintain the majority of my strength from home … Doing Smolov Jr. Who … Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. So it’s not a good idea to incorporate smolov jr with a PPL split (bench every other day + follow regular PPL lifts) Reply. Intended for a quick 3-week peak. 20 Sheiko Program Spreadsheets & Templates. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. a list attempt) then this might is the ticket! While don recommended in general strength work, as articulated well by Powerlifting To Win, these programs are undoubtedly an […] Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. Although used primarily for squats, it can and has been used for other big lifts such as the bench press, shoulder press and deadlift with significant increases in strength. While this program is centered around improving the bench, squat, and deadlift, the template is not exclusively made for powerlifters. Wednesday: Light. Also depends on whether this is for some competition or if there’s some requirement to stay about the same bodyweight or if you can grow. Eric Talmant is an elite powerlifter who has competed at the highest levels as both a multi-ply and raw lifter. Squat Related; Bench Press Programs; Deadlift Programs; Olympic Weightlifting … Increase your squat, bench or deadlift by 10-30 lbs (5-15 kg) in just 3 weeks with Smolov Jr. For the second week, you increase the weights by 5%, then the third week you increase by 2. It is very effective and used by many powerlifters, using So I am going to be testing my maxes this weekend and I was planning on starting the smolov 13 week squat program and the smolov jr 3 week bench program based on my new maxes. Using this as a strength block for your bench is a viable option. for Bench 5/3/1 routine (details and results here), I wanted to give it a try because bench is the lift I'm most embarrassed by, and would really like to get it to a respectable number. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. There are many variations of the GZCL method, such as Jacked & Tan 2. At least for me personally, the hardest part was Saturday. Pretty amazing to see Jim Wendler’s influence here: his original programs, the nSuns spin off, and the GZCL mutation are all immensely popular. There is a little more volume overall as well. Day 1 – Squat + Back. This app will automatically calculate the weights at specific reps and sets that you should use based on the 13 week Smolov Squat program. Any tips from anyone that has done this … This is a modified version of the 4 day advanced medium load Sheiko program with more reps in the 70-80% 1RM range and a greater focus on hypertrophy. Smolov, as you may have guessed from the name, has Russian origins. 3 – Pause squat or front squat I experienced exactly that running Smolov Jr for bench alongside Smolov. Repeat for 4 weeks. The weight you squat is always a percentage of your one-rep max, or 1rm (see our calculator if you don’t … 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 is a shorter version of the full Smolov program, lasting only 3 weeks. Changes I made: I used a 90% training max. for bench. Program extends up to only 3 weeks. Each week add 10lbs to each of the lifts. There is, however, a shorter but equally intense program lasting just three weeks Hi guys, todays video I go into detail about the results I got from doing the FULL 13 week Russian Smolov squat program for my first time. Smolov Jr is a powerful, three week fitness program based on the Russian Smolov routine, but tailored to be less strenuous and more versatile. 5% of 1RM in 12 weeks, the program calls for heavy single work with rep ranges of 3 to 5 on heavy days and higher rep or set count ranges in … 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 Squatted Program. The importance of the starting two … Lift Specific Program. In my case, I’m going to be using this … Smolov is a 13 week weightlifting program spent for increase yours strength in the Back Squat. My bench for over 6 months was stuck at a very sickly 220lbs hard press with barely a pause. 3 Day Workout Split; 4 Day Workout Split; Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Those that managed to survive … This is a 13 week 3 day Olympic weightlifting program designed by Oleksiy Torokhtiy. Working from 90% of 1RM to 102. A lot of the top powerlifters bench 4-5 times a week now. If you haven’t heard of Smolov before, it’s a badass Russian 13 week squatting program designed to turn men into monsters. My other training partner got injured on day two of just regular Smolov and I have another who is finishing Smolov Jr and about to bench 2x BW. Calculator. Mike Israetel defines I ran this program in conjunction with Nsuns 3 days a week for bench and OHP once my shoulder was recovered. The Smolov Senior is a 13 week squat program that has become very widely used among the local CrossFit® community in Tuscaloosa, Alabama (and I assume everywhere else as well One of the reasons it works is because it is higher frequency and high volume. Week 3 (day 9) smolov bench press program (road to 405) Did the month-long break hurt my final result? I believe I could of gained 10kg more on the squat had I not made this big mistake. Ive just finished the full 13 weeks of Smolov. Week 1, Wednesday – 7x5 @ 150lbs: Another relatively easy day. Backed off with just a couple small sets of 225 and some leg curls. I’ve cut out deadlifts while doing Smolov squats for the sake of my low back, but Bench Press: 3 sets of 5 repetitions with 85% of 1RM (block periodization style). 0, GZCLP, Ultra High … Deload on week 7 and 13. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Wendler 531 Powerlifting Program. In the beginning I started with programs like ICF 5x5 and Candito's 6 week Intermediate before moving on to 5/3/1 for a large portion of my lifting career. Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 4 Day Workout Plan. 03-24-2013, 03:30 PM #6. Then, depending on how the … The first 2 are best. Other than that and test reps, Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Paused Bench Press – 5 sets of 3 reps @ 75% of max. bench program a try and see positive results too. Mdisbrow Deathbench Program. About the program layout, and how … The full Smolov cycle is a brutal 13 week reckoning. You’re still squatting four days per week, so don’t underestimate the program, and we recommend not attempting this on Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. After 3 weeks of squatting 4 times a week and wt: 203 lbs. W1: Mon 6x6x225, Wed 7x5x235, Thu Fri 8x4x250, Sun 10x3x265. current: 405x3 squat, 495x1 dead, 290lb bench. Sergey Smolov (nicknamed the “Russian Master of Sports”) created an unforgiving 13-week training program to … Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. Smolov Jr is not for your squat. Let’s jump straight in. Program. At no point until the last 2 weeks of the intense cycle did I feel truly worn out or beat up. And I always had gains. The spreadsheet was created by Juri (who also shared his first meet experience here) and covers the entire 13 week program, not just the base cycle. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. There are very few accessory movements included, and it’s difficult to do other training outside of it. Each week your repeat the same set and rep scheme but with more weight. Rest 1-2 minutes and … Method. I used 415 as my max for this program (projected from a set of 5 with 365). I got 45 pounds on my bench in 2. It’s good for people who want to see quick improvements in one specific lift. Day 3. 5 6-9 @3RM 133 70%-85% 10920-11585 12 85% … 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 is a 3 week powerlifting routine designed to significantly increase your strength. By Kyle Risley Last updated August 4, 2023 Experience level: Advanced The Advanced Bench Press Program, 3 Days/Week. Obviously I’d like to improve all my lifts, but my squat and bench need the most work. It can be run for 6 weeks to 8 weeks before a 2 week deload. I went from a 3 plate to 4 plate squat this year @170lb bw. If you’re motivated for build these lifts at any cost (e. And my god is it good. 5 hours: Full squat program designed to massively increase squat strength: #30, #31, #32 programs: Squat, Bench Press, Deadlift: 16 weeks: 3 days/week ~1-1. 338908180 Candito Advanced Bench Program. Incline Dumbbell Bench Press: 3 sets of 10 repetitions. In the past I have already tried 2 other russian bench press programs and was not Day 4 Category Exercise Sets Reps Load S1 Conventional Deadlift 5 6 @Week 1 Weight S2 Bench Press 10 3 90-95 B1 A1 A2 A3 EXERCISE SETS SQUAT Squat 3 Front Squat 4 BENCH Bench Press 31 DEADLIFT Sumo Deadlift 4 Conventional Deadlift 5 TOTAL REPS INTENSITY TONNAGE 3 90% 457. However, I have seen some dissenting opinion on these two programs. Friday: Medium. For short term strength gains this is good, for long term you can get better programs. 10lbs bench increase in 3 weeks, I'll take it. 4x5 @ 90% on week 2 is just insane and that is after two fairly heavy days of squatting. If you’re looking to make serious deadlift gains, give this 10 week program a try. Background on the Russian Squat Program What is the Russian Squat Programme. are based on your one rep max percentages. Here is an outline of the training week. Standard Russian Squat Program Structure. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. The old Gillingham Bench web page was pretty cool as it auto-calculated the entire program based on your 1 rep bench max. Push-ups Smolov has high frequency, weekly undulating periodization and high intensity. Deathdealer is a strength program influenced by 5/3/1 BBB and Simple Jack’d. While Pavel may have been the messenger, distinguished Russian Master of Sport Sergey Smolov was the … The original version is a 13 week program, consisting of four phases, that can boost your squat by 100 pounds. Russian 6 Week Bench Press Peaking Program. When it does have you go above 90%, it's for 1-3 reps. , (4x/week bench or OHP for 3 weeks) my DOMS is usually gone by the third or 4th day and doesn't come back for the entirety of the cycle. It ends with completing two singles at 105% of the lifter’s beginning 1 … See Full Disclosure. 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. 3 x 8 @ 65% means 3 sets of 8 reps at 65% of the 1RM you are using for the program while … It focuses purely on building your squat. Smolov exists failed down into phoebe modes: Etappen In – Weeks 1,2; Base Cycle – Weeks 3,4,5,6; Switching Time – Weeks 7,8; … Smolov Jr. Stats: 5'9", 180-185lbs (gained weight over the 5 weeks) , 20 years old. I didn't do much else besides a set of 5 pull-ups between each bench set. If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. Bench Program: Week 1 Day 2: 140 lbs. I hit 365 for a rocky set of 5 last month, and after week of vacation, I decided to begin smolov jr. 1 – Squat. Smolov routine is a mix of undualating periodization and block periodization. Ctibpart1. The last time I tested my max, about two months ago, I was at 425. The Smolov program, which is now Infamous and lifting circles, used an insane amount of frequency and a very aggressive linear progression … Like Smolov, it is intense, but doesn’t require the 13 week commitment. Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. 0 program you’ll wind up doing more then that and be totally fine. I share some of th Smolov Senior. Program, let’s talk about the OG Smolov program. It focuses on doing a specific lift like squats or bench press several times a week with increasing weights. I did full upper body workouts during Smolov and increased my bench from 310-335. Smolov 13 Week Program. Smolov Jr is a 4 day per week, 3 week long program that can be applied to either your squat or bench press. Program Type: 13 Week Programs, 3 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program Experience level: Days per Week: Weeks: I would start followup cycles with the same weights used in the second week of the previous Smolov Jr cycle. Solid program man. Bench Press – 5 sets of 3 reps @ 85% of max. Smolov proper is a 13-week specialty program designed with maximum intensity in mind — with the promise of some serious … What to expect during the 13 week Smolov cycle. adam zosma. Easily keep track of your workouts each week as … Hi All, i am starting the smolov 13 week squat program tomorrow and i was wondering what accessory work (lower and upper body) is beneficial outside of the required squating. The training volume increases in waves, and the peak % of 1RM climbs throughout the program, ending in a short peaking phase and a max attempt in week nine. Did candito 6 wk a few times and the 9 week program took me from 365 to 405. As opposed to the original, Smolov Jr. The powerlifting GOAT, Ed Coan, designed this deadlift program for Mark Phillipi. All in all, the advanced bench press program is written … Brad Gillingham’s 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. I ate big, slept a lot, and lifted. Example Powerlifting Chest Workout #1: Strength Focus. The infamous Smolov program for squats and Smolov Jr for hunker and/or bench press. 5 hours: Peaking for a powerlifter: Olympic weightlifting, Bodybuilding: Very, very high volume Candito 6 week strength program review. I was prepared for some difficult workouts but Madcow doesn't really prepare you well for the amount of volume you do in the Smolov jr. I am going to try to do other exercises this time, unlike when I did the base and only squatted. Workout 1 – Monday. It is repeatedly run for the squat instead the bench push. Why I Chose Smolov Jr (For Bench) I suffer from Poverty Bench Syndrome or PBS, usually inflicted upon poor bro's and broette's who are unable to increase their bench. Bench Program:https://www. It’s fair to say the progress you Smolov: Background, History, Context. Perform 3 total reps per set. Before Smolov I was only benching once a week, after Smolov I added some extra bench work on squat or deadlift days. 3 Day Workout Split; 4 Day Workout Split; 5 Day Workout Split; This is Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. Your 1RM should increase by 10 lb or better each cycle; you absolutely should handle the increases. I used 280 for my starting max and used the 4 day/week program. This is an over reach programme for squat and deadlift so it will be tough on your body; DO NOT RUN THIS PROGRAMME BACK TO BACK unless you want to end up injured. If you later do a 13-week Smolov squat cycle, I would start steroid use in week 3 and continue right through the end. Day 1. By Kyle Risley Last updated August 4, 2023 Experience level: Advanced Weeks: 13, 3 Periodization: Block Periodization, Undulating Periodization Meet prep program: Yes Program goal: High Volume, Peaking Uses RPE: No Uses 1RM Percentage(%): Yes With this Smolov Jr. Wide Grip Bench Press – 3 sets of 10 reps @ 60% of max. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. bench, squat, and deadlift. ctibpart3. Its a great program! Im happy with it. like/follow/share #powerlifting #roadto225 #bench #lifting #health #weightlifting #workout #motivation … Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. Instead of setting an increment up front, I decided to change it TL;DR 13 weeks of hell in the squat rack yields 60lb increase to my 1 rep max. Rômulo Abreu Verçosa. is a 4-day per week program that extends over 3 weeks. The Smolov cycle builds on itself systematically and of course this sets you up for bigger gains. looking for while embarking on this 8-week program. In more recent years, this program has been modified to work for bench press. The workouts were. Download the StrengthLog app to see % of 1RM, number of sets, and reps. 2 – Bench Row or Chest Supported Row. The program is explained in great detail in this PDF. However, due to the success of the routine, it was revised as a 3 week course for bench press. These. It does so by accumulating volume that is around 80% to 85% of a lifter’s 1 RM before it tapers down the volume and increases the … Smolov Jr is derived from the popular 13-week Smolov Squat Program developed by Sergey Smolov. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0. So I have decided to do all of smolov. Has anyone actually done smolov all the way through as written out. Having lifted 120kg half-way through the 13-week program, I extended my initial goal of 125kg to 135kg. 80% x 6 sets of 3 reps. Last Updated: 1/16/2023 5/3/1 [Program Review] +1 Year of 5/3/1 [Program Review] 5/3/1 Leviathan … Accessory work and other recovery impeding lifts are not recommended on this program due to the high volume and do not increase for the next week. 5 kg because my mind was not there). Squat Programs; Bench Press Programs; Deadlift Programs; Olympic Weightlifting Programs; Number to Weeks. Bench moved a bit, squat skyrocketed. . I used this calculator for smolov jr. For someone who has really good base numbers like 285~ i'm sure it's nearly impossible for any program to put up 20lb that quickly,. Seriously I feel like I need a shirt saying "I survived Smolov". Here is the description from the Sheiko forum: “Here is my Roberts Hypertrophy Program modified for more hypertrophy emphasis. It is often run for the squat or the bench press. I also used 4 variations instead of constantly comp benching, to avoid In this 30-day periodized program to help you bench press 315 pounds, you’ll be benching on Mondays, WEEK 1. 3 to 9 Weeks. It is recommended that you complete … Before we dive into the Smolov Jr. As Candito explains, the basic weekly setup of his six-week Just finished my first run at Smolov Jr. [Read more…] Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Powerlifting Program, Programs. 5 KB] Candito Advanced Bench Program Read the explanation below and plug in your numbers. Cable or Machine Flye: 3 sets of 12 repetitions. 1RM at the beginning was 315, end of base mesocycle it was 360, hoping to hit 390 next week. It has been tough. Additional Resources for Powerlifting Programs. My bench max has been stuck around 275-290 for years. Samuel. Candito Advanced Bench Program. [M], [32yrs old], [5'9", 170lbs body weight] (158lbs at start of program) 12 Week Programs; 13 Week Programs; 14 Week Programs; 15 Week Programs; 16 Week Programs; Workout Splits. T1 lift) per training session, and uses training maxes. Week 13: 5 x 10 x 60%; Week 14: Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. It’s based on the this post here (which is a copy of the original article by Smolov). I"ve done smolov jr and the base before, but never the entire thing. It is a well-rounded base program, training a variety of snatch variations, … The program lasts for 13 weeks in total. smolovjr. xls file) that incorporates both of … 783. 5 Week … 5. The original had three days of 6-8x6 bench, 5-8x5 squat and DL on three days a week, just the basics no variations. Unfortunately, that page was built on older technology that is no longer supported and the cost to move to a new custom environment and recreate the page was cost prohibitive … Hey guys, After seeing the success zahrada had with his Smolov Jr. The answer is simple. The program works by inputting your current 1-rep-max into a calculator, which in turn gives you the weights you need to lift for the following 3 weeks. I did Smolov for Squat and Jr for bench at the same time as well. Old Lifetime PR: 315 lbs in August 2017 Estimated max when starting program: 275 lbs Stats: Male, 28, 6'0, 190 lbs Been lifting for about 3 years now. based off a 450 squat with the intentions of switching back to Wendler for squats (based off my new max) and then running Smolov Jr. pdf Adobe Acrobat document [278. Candito Linear Program (2). 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). Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. I have pulled out some of the most important parts in the … Sergey Smolov was a Russian Master of Sport, active as a coach through the 70s and 80s. Im gonnna try smolov jr for my bench which has stagnated all year. These programs are meant to be used as … This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. Ed Coan has a 12 week bench press program. Some people just go 10lbs-5lbs but it really Undulating = increasing and decreasing over time. */. Home Workouts; Lift Specific Program. Did Smolov Jr this time last year and pretty much agree with the above comments. It was, in fact, Pavel Tsautsoline who first brought the program to mainstream powerlifting attention in a 2001 PLUSA Magazine article. Clip. But it’s important to be cautious and not overdo it. For more information on these routines, please visit: Also if you ran Smolov before, I’d love to hear your experiences in the comments. I put in 400 as my smolov max. In today's video I will be reviewing the 6 week russian bench press program. Squat … Smolov Jr is a 3 week training routine derived from the “base mesocycle” of the Smolov Russian squat routine. I put together a spreadsheet (based off of MEatRHIT's original Workout2. 9K views 1 year ago Hi guys, todays video I go into detail about the results I got from doing the FULL 13 week Russian Smolov squat program for my first time. He developed a program for boosting the squat of Olympic lifters in an extraordinarily short period of time. Pause Speed Bench Press – Warm-up, then take a light weight, pause it on your chest for an extended time (2-3 full seconds), then press up explosively. Each session includes a heavy triple followed by a high number of speed deadlift triples, then barbell shrugs. Download: Smolov: Back Squat: 13 weeks: 3-4 days/wk ~1-1. Depends if you want to try to raise your strict press at the exclusion of all other pressing or not. Zoraiz July 13, 2022. UPDATED on 5-13-14. I am 5'10" ~230, deadlift pr of 475, and bench max of 345. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. Danmacca. This training program is nine weeks long, with three workouts per week. on the big 3 will help maximize the strength gains you are. Smolov is broken down the five phased: Phase In – Weeks 1,2; Base Cycle – Total 3,4,5,6; Shift Phase – Weeks 7,8; Intense Bike – Weeks … Smolov Squat Program. I … 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 Week 9-12 – Intense Mesocycle. Especially if you are just exploring different programs without really knowing what you are doing. Here is an example of how the squat workouts are structured for the standard Russian Squat Program. Coan/Phillipi Deadlift Program. But as others said, the high intensity may become an issue in the form of injuries. 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 I highly recomend canditos programs to work on squat. It focuses purely on building your squat. Day Structure and Exercise Selection. Stop using old school spreadsheets and print out. Due to the high … 99 Share Save 3. Timed correctly, I think that it could be a good peaking program. I used the following scheme as a base: Day 1: 6x6 @ 70% Day 2: 7x5 @ 75% Day 3: 8x4 @ 80% Day 4: 10x3 @ 85%. I Increased My Bench Press 20LBS in 3 Weeks While Cutting (Smolov Results)Over the last 3 weeks I used the Smolov Jr bench press program and successfully add Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Also pretty incredible to see Calgary Barbell beating out big names like Boris Sheiko and … Can you squat 4 times a week? Wynie did while completing the Smolov Jr squat program and these are the results. bench: 5x280. Both programs are quite similar, with the primary difference between the two being that the 16 … Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. Smolov Jr has a shorter version about the full Smolov programming, lasting only 3 weeks. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). Kizen 6 Week Bench Peaking Program. 3 Week … Smolov Jr. It has you benching twice a week, and … Smolov 13 Week Program. Knowing your most recent maxes. Unlike the full Smolov program, Smolov Jr can be run twice in a row if adenine week of rest is taken between cycles. Doing something 1x/week or less frequently the DOMS is ridiculous every time. The weights used on each day of Smolov Jr. Did a little running on off days too. a record attempt) then this might be the ticket! While not recommended for general strength work, as articulated… Probably not insane by any standard but the most intense volume program I've done so far, and just got finished with for the first round, is a modified Korte 3x3 hypertrophy block. This program helps you get stronger in a short time. is a condensed 3-week program that is guaranteed to give you some of the toughest sets of your life. The weights used … The Smolov Bench Program came from the famous Smolov Squat program, which has been advertised as the program that can put 100 lbs on your squat … Bodyweight Workout Programs. The Smolov program consist of four microscopic cycles: Weeks 1-2 (Introduction Cycle) Weeks 3-6 (Base … Sheik It Up. If you're willing to build these lifts at any cost (e. (In the following cycles, sets are written before reps and the percentage is added at the end. Most Popular Programs. Here is what you can expect during each training pitch for Smolov Jr. maxes are to be maintained for the duration of the 8-week. I am considering running Smolov after my September meet and I was wondering which would be the best upper body program to use in conjunction with it. Squat And Bench Program. 1. Sounds a bit boring to me. Deadlifts – Brad Gillingham Deadlift Program. For the first week, you do as written. The short answer is yes, you can, but you shouldn't. After linear strength gains have been exhausted on training programs like Starting Strength, Strong Lifts, Candito Linear Program, or GZCL Linear Progression, DUP is a sound training … See Full Disclosure. Week 1, Thursday: Another “off day” – I thought about this day ever since Tuesday. The first week was mentally difficult because I was not used to spending so much time on the bench with BACKGROUND. Instagram: @JonStudsTiktok: @JonStudsSmolov Jr. It’s about 32 reps a session, or 128 reps a week, it sounds like a lot, but I can tell you if you run the AtS 2. But it’ll help you see how much actual sleep you’re getting. The ‘peak’ in a training program generally refers to the highest intensities and highest level of specificity that you will see in a powerlifting program. 5 months of training. Raw bench: 320 1RM, 275 5RM. Equipped – that is, wearing multi-ply bench, squat, and deadlift gear – his personal … This page houses an organized list of Program Writeups and Reviews posted to r/weightroom by those who have run them. to boost your bench press if you have gotten fed up with Starting Strength and Stronglifts and want to try something different. #4. Program Overview. I ran smolov Jr followed by the intense phase of regular smolov for the bench. I tested my 1 rep max on the final date in the schedule. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week … He designed the original Smolov Squat Routine which is a popular 13 week exercise program among powerlifters. If you are a beginner or novice who desires to break powerlifting records on a professional level in the coming months or year, then the Sheiko program can surely prepare you well to get those desires fulfilled. It was always tough, but doable. 265 tng. cycle More information on Smolov Routine, Smolov Jr. e. Single Arm Dumbbell Bench Press – 3 sets of 8-10 reps. Also an interesting read - u/Reckish's analysis and comparison of the results reported by users in these reviews. At a high level, the program consists … Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. You have to be dead honest with your max bench, in fact using a weight you can hit with a little speed rather than your absolute max is probably a better idea. a record attempt) then this might be the ticket! While not recommended for general strength work, as articulated… Whether you are looking for a 30 day bench press program or a 12 week cycle, you’re covered. and/or take on the 13-Week Smolov challenge to increase your lifts … Smolov Squat Schedule. Greg Nuckols 28 Programs ( Recommended: 3x Intermediate Medium Bench Press Program) Benching the Monolith. Pretty rough 13 weeks though. Sets Reps Weight; Monday: 6: 6: 723lbs American record bench; Alexey Nikulin squats 360 kg/794 lbs at 83 kg/183 lbs BW(raw, Russian Squat program is 3x a week for 6 weeks and two thirds of the sessions stay at 80%. Now, before you start getting excited about its short duration and start day-dreaming about upping your basic … Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. I warmed up at 80kg then 100kg – my old max. Atidipt Pandey. It is a reduced version of … Unlike the Smolov Squat Routine that goes for 13 weeks, the Smolov Jr. You could do smolov JR for deadlifts but not full smolov. It's not uncommon with this program to see a 20-50 pound increase in a lifter's bench press over a 16-week training period. com/smolov-squat-program/#Jo Smolov Junior is a renowned programme and is usually used to blow up your squat, but people also use it for bench press. Periodization = structuring training intensity, volume, and frequency to achieve a certain training goal. This program uses the classic heavy – light – medium model of periodization within the week: Monday: Heavy. 1) Bench Press – 10×2 @ 85% with 2-3 minutes rest. Comments. I documented my experience over the GZCL is a method of programming that is based on Jim Wendler’s 5/3/1. Therefore, the first week’s workload will be entirely percentage based. [Read more…] Background - on 5/3/1 for about a year. Smolov Jr. Solid 255 pause. The weight you squat is always a percentage of your one-rep max, or 1rm (see our calculator if you don’t … The prime goal of this program is to develop and peak bench press strength. Who is ready for Smolov and Smolov Jr. Squats – Brad Gillingham 16 week 5×5 Squats.