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4 sie 2023 · Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. 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.
A place for the pursuit of physical fitness goals. Please see the r/Fitness Wiki and FAQ at https://thefitness.wiki for help with common questions. I completed the full 13 week Smolov program for deadlifts and 450+ miles of running, ending with a final 1 rep max of 613 at 203lb.
19 lut 2024 · Smolov is a high-intensity and high-volume squat program that originated in Russia. It is broken up into 5 phases and requires you to squat 3-4 days per week. The program lasts for 13 weeks in total. There are very few accessory movements included, and it’s difficult to do other training outside of it.
23 kwi 2013 · Who is ready for Smolov and Smolov Jr. About the program layout, and how you will be lifting during each week. How to prepare for and recover from a Smolov training session. What is needed in terms of diet and training to maximize Smolov. How the Smolov Jr. bench press cycle is set up. What the pros and cons of Smolov are. Table of Contents: 1.
[Program Review] Smolov JR for bench. TL:DR - After 4 weeks since gym opened I managed to get to a 90kg bench touch n go, ran smolov for 3 weeks and got 100kg for 2ct pause. Background. 22 years old uni student, 5'10", bodyweight was around 88-90kg (194-198lbs).
3 lip 2024 · The Smolov Jr. program promises serious gains in a short amount of time — if you can survive it. What if you could add 30 pounds to your bench press in three weeks? How about 40, or 50?
Smolov Junior - młodszy brat dla mniej wytrwałych. Smolov Junior, to krótsza odmiana opierająca się na fazie bazowej podstawowej wersji. Najlepiej sprawdzi się dla mniejszych partii. W naszym przypadku jest to oczywiście wyciskanie leżąc.
