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Smolov Jr for Bench Press (Powerlifting Program) - Colorful

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This month (Dec 2017) I ran Smolov Jr on both my Back Squat and Bench Press. It's a three week program designed to improve your one rep max. I tested both miIt focuses purely on building your squat. Smolov Jr is not for your squat. It is a reduced version of Smolov’s routine adapted to support and improve your bench press. Unlike the original program, Smolov Jr is much shorter than the original routine and runs for just 3 weeks – not 13. It is very effective and used by many powerlifters, using.Smolov Junior is fine but usually recommended for bench or deadlift. I have experienced far greater results from running the base cycle for squats alone. The App. It is further divided into 5 different phases Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength.I ran Smolov JR in 2010 or 11. Granted I could have done other programming as my bench wasn't that impressive (~90kg 1RM) but I was young and stupid. Smolov took my bench to 1x112.5kg in 4 weeks. Before that I think I had never touched anything above 90kg. Fast forward 7 years of fuckaroundits and my 1RM is still somewhere around 90-95kg.Strengthening Squat and Bench. The Program. The brutal squat program that almost guarantees a big PR.Feb 14, 2019 · My thinking was this would be a good idea to increase my bench in a shorter time period. Lets go through exactly what I did and my final results. As a bit of a heads up, all of the weights described here are going to be in pounds (lbs). Adding Smolov Jr. to my ProgramSmolov Junior is just the base mesocycle from the Smolov Squat Routine with a small adjustment. Take a look. Note: Smolov Junior is not intended to be run for the full 13 Week Cycle. The only differences here are that instead of doing four sets of nine on Monday, you’re doing six sets of six.Sep 17, 2002 · Sep 17, 2002. #1. If anyone was considering doing the Smolov Jr. program, I highly recommend it. My bench jumped from 265 to 315 in six weeks. Now, I need to qualify that statement by noting that I had benched 315 a few years ago in college, hovered around 300 thereafter, and then finally took a nose dive to 265 during a recent six month period of intense running and biking.Jul 13, 2021 · Enter The Smolov Jr. Program. The Smolov squat program did what it promised. People started seeing results and started wondering if this approach could be applied to other muscle groups. The answer was a yes and a no. The Smolov program could be applied to other muscle groups but not in the same shape. Smolov jr results.

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Smolov Jr Program for Bench - Bodybuilding Forums

Dec 01, 2014 · Smolov Jr. December 01, 2014. Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. The big difference is it’s 1/5 as long and not nearly as taxing on your body. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press.Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. The big difference is it's 1/5 as long and not nearly as taxing on your body. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press.Nov 15, 2020 · The Smolov Jr program may be slightly easier to run as the higher rep range utilized in the Smolov program can lead to a greater build-up of fatigue. The Principles of The Smolov Squat Program This section will highlight a number of key training principles that Smolov has used in this program.Dec 29, 2020 · Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. It is often run for the squat or the bench press. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken between cycles. Here is what you can expect during each training week for Smolov Jr.Smolov Squat Program. Smolov is broken down into five phases: Phase In – Weeks 1,2. Base Cycle – Weeks 3,4,5,6. Switching Phase – Weeks 7,8. Intense Cycle – Weeks 9,10,11,12. Taper – Week 13. Phase In: During this phase you will get used to the frequency of squatting three times per week. This phase shouldn’t be too tiring.Location: Shaken, not Stirred. I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. Did Smolov for squat at the same time and got 35 pounds on that. Would recommend it to anyone that is at a sticking point. For only 3 weeks commitment you can beat the gains. Jester, Dec 10, 2011.Expected Results. So what’s in it for you after you complete the 12-week cycle of the Hatch Squat Program? On top of increasing absolute strength, you may experience some of the following: Improved Explosive Power, Speed, Absolute Strength and Muscular Endurance. Most athletes find themselves being thankful after going through the Hatch program.Sep 28, 2013 · I used the smolov jr for the front squat. works fine for 4 weeks. more weight every week. followed by two weeks of heavy Singles almost every day. and then go right back to the jr. smolov You get used to the volume very fast. the first week was hard (especially monday and wednesday ) because of the many sets and reps you did. but already week.Smolov'ed - heaveyduty. The Smolov Cycle is an intense 13 week squating regimen that’ll have you pushing your limits in the squat cage 4 days per week. For those of you that would like to dabble in the program, but don’t want to devote a full 13 weeks, the Smolov Jr. variation is a good option. The abbreviated program runs for 3 weeks. Smolov jr results.

My Smolov Jr. Experience - Esquared Explores

I ran Smolov JR in 2010 or 11. Granted I could have done other programming as my bench wasn't that impressive (~90kg 1RM) but I was young and stupid. Smolov took my bench to 1x112.5kg in 4 weeks. Before that I think I had never touched anything above 90kg. Fast forward 7 years of fuckaroundits and my 1RM is still somewhere around 90-95kg.Nov 15, 2020 · The Smolov Jr program may be slightly easier to run as the higher rep range utilized in the Smolov program can lead to a greater build-up of fatigue. The Principles of The Smolov Squat Program This section will highlight a number of key training principles that Smolov has used in this program.Expected Results. So what’s in it for you after you complete the 12-week cycle of the Hatch Squat Program? On top of increasing absolute strength, you may experience some of the following: Improved Explosive Power, Speed, Absolute Strength and Muscular Endurance. Most athletes find themselves being thankful after going through the Hatch program.The official Smolov Bench Program only runs 4 weeks, however- I recommend doing it for 6-8 weeks to see serious results. This is because our bodies typically hit a supermassive growth spike around the 6-8 week mark that will basically give a huge muscle growth spike, as highlighted in the graph below.Location: Shaken, not Stirred. I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. Did Smolov for squat at the same time and got 35 pounds on that. Would recommend it to anyone that is at a sticking point. For only 3 weeks commitment you can beat the gains. Jester, Dec 10, 2011.Strengthening Squat and Bench. The Program. The brutal squat program that almost guarantees a big PR.Calorie deficit meal prep (discount code hadyn10) - www.musclefood/hadynwisemanLearn Tricking - www.kojostricklab/?wpam_id=78BodyweiSep 17, 2002 · Sep 17, 2002. #1. If anyone was considering doing the Smolov Jr. program, I highly recommend it. My bench jumped from 265 to 315 in six weeks. Now, I need to qualify that statement by noting that I had benched 315 a few years ago in college, hovered around 300 thereafter, and then finally took a nose dive to 265 during a recent six month period of intense running and biking.Feb 14, 2019 · My thinking was this would be a good idea to increase my bench in a shorter time period. Lets go through exactly what I did and my final results. As a bit of a heads up, all of the weights described here are going to be in pounds (lbs). Adding Smolov Jr. to my Program Smolov jr results.

An in-depth look at Smolov Jr. - LIFT

Smolov Jr Smolov jr results. Calculator. Generates a 3 week workout based on your current 1 rep maximumJan 27, 2012 · It is fine to do smolov jr for bench in conjunction with squat and deadlift, I would say it is preferable to split them into an am and pm session if you can, but many times I did both (bench first though) in one session. I would include at least one rowing movement and one pullup/chinup movement per week to balance against benching.Calorie deficit meal prep (discount code hadyn10) - www.musclefood/hadynwisemanLearn Tricking - www.kojostricklab/?wpam_id=78BodyweiDec 01, 2014 · Smolov Jr. December 01, 2014. Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. The big difference is it’s 1/5 as long and not nearly as taxing on your body. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press.Strengthening Squat and Bench. The Program. The brutal squat program that almost guarantees a big PR.Apr 17, 2020 · The Smolov Jr. has you benching four times a week combining heavy weights and high volume. The workouts are long and taxing both mentally and physically; however, if you can survive the onslaught.I ran Smolov JR in 2010 or 11. Granted I could have done other programming as my bench wasn't that impressive (~90kg 1RM) but I was young and stupid. Smolov took my bench to 1x112.5kg in 4 weeks. Before that I think I had never touched anything above 90kg. Fast forward 7 years of fuckaroundits and my 1RM is still somewhere around 90-95kg.My first cycle of Smolov Jr for bench I added 15 lbs on Week 2 and 10 lbs on Week 3. My 2nd cycle of Smolov Jr I added 10 lbs on Week 2 and 15 lbs on Week 3. It doesn't really matter, I added 15 lbs to my 1RM after each cycle. Good luck.Expected Results. So what’s in it for you after you complete the 12-week cycle of the Hatch Squat Program? On top of increasing absolute strength, you may experience some of the following: Improved Explosive Power, Speed, Absolute Strength and Muscular Endurance. Most athletes find themselves being thankful after going through the Hatch program. Smolov jr results.

smolov squat program results - forum.oldversion

With this Smolov Jr. Calculator you can generate a 3 week Smolov Jr. cycle. More information on Smolov Routine , Smolov Jr. (What the program is about, pros, cons etc)Expected Results. So what’s in it for you after you complete the 12-week cycle of the Hatch Squat Program? On top of increasing absolute strength, you may experience some of the following: Improved Explosive Power, Speed, Absolute Strength and Muscular Endurance. Most athletes find themselves being thankful after going through the Hatch program.Feb 14, 2019 · My thinking was this would be a good idea to increase my bench in a shorter time period. Lets go through exactly what I did and my final results. As a bit of a heads up, all of the weights described here are going to be in pounds (lbs). Adding Smolov Jr. to my ProgramApr 02, 2012 · My Final Results. 2 Apr 2012. 2 Comments. This is the final update for my Smolov squat routine. It’s taken me a while to update because I skipped a month (more on that soon) and was slow to write this post. I choose the Smolov routine as a test to improve the weight I squat having been stuck on 100kg (220lb) for two years or more Smolov jr results.The official Smolov Bench Program only runs 4 weeks, however- I recommend doing it for 6-8 weeks to see serious results. This is because our bodies typically hit a supermassive growth spike around the 6-8 week mark that will basically give a huge muscle growth spike, as highlighted in the graph below.Dec 20, 2018 · Dec 20, 2018. #2. I did Smolov for bench a few years ago. The smolov junior cycle brought my bench press from 225 to 255 which is an impressive leap. I then injured myself (some kind of pec strain) a couple weeks into the rest of the cycle. Honestly, it was a poor choice for me given my level of experience. Smolov jr results.

Smolov Jr Bench? - Bodybuilding Forums