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Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. Each week the same repetition scheme is repeated. The weights used on each day are based on your one rep max according to the table below. Each week, depending on how the previous week went, you will add weight according to the table.
4 sie 2023 · Used by Gene Bell Jr. to prepare for a powerlifting meet, this program consists of one weekly squat workout over the course of 12 weeks to increase the 1 rep max by over 6%. Format: Squat 1x weekly 12 weeks in length Most work is…
The full Smolov cycle is a brutal 13 week reckoning. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). At a high level, the program consists of the following: Phase In.
Boost your bench press with our Smolov Jr Calculator. Generate a customized 3-week high-intensity program, track progress, and download your plan. Get stronger, faster!
18 lut 2019 · Połączenie Smolov i Smolov Junior. Jeśli oglądaliście już materiał Video, to wiecie, iż naszym testerem był Bartosz (Gruby_Ze_Studia). Jego plan wyglądał następująco: - Faza I (Przygotowawcza) + Smolov Junior - tydzień pierwszy i drugi na jednej sesji treningowej z przysiadami.
23 kwi 2013 · Smolov and Smolov Jr. are incredibly intense but effective approaches for improving your squat and bench strength. This guide helps you to maximize these routines. This Guide Teaches You: What to expect during the 13 week Smolov cycle. Who is ready for Smolov and Smolov Jr. About the program layout, and how you will be lifting during each week.
13 lip 2021 · Sergey Smolov (nicknamed the “Russian Master of Sports”) created an unforgiving 13-week training program to boost the back squat by 100lbs.
