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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:
Smolov Jr. is an abbreviated version of the Smolov squatting protocol. It is also very often used for bench press. For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted.
4 sie 2023 · Smolov Jr Program for Squat and Bench Press. 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.
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.
Smolov Jr Calculator: Your Intense Bench Press Program Generator. Welcome to the Smolov Jr Calculator, designed to boost your bench press strength in just 3 weeks! This program is a condensed version of the original Smolov squat routine, adapted for the bench press.
28 wrz 2013 · Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab).
www.smolovjr.com - In this video we'll cover the Smolov Jr. program, primarily used for bench and squat. You'll learn the rep scheme, the loads to use and w...
