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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.
3 lip 2024 · What if you could add 30 pounds to your bench press in three weeks? How about 40, or 50? The Smolov Jr. program promises serious gains in a short amount of time — if you can survive it.
19 lut 2024 · Smolov is a percentage-based squat program that was developed in Russia by Sergey Smolov, who is called the “Russian Master of Sports.” The program only contains prescriptions for squats with no recommendation for any other major lower body exercises.
Smolov for deadlift. I skipped the base mesocycle because of my history and went right into the intense phase. (I used the spreadsheet from allthingsgym.com, since I found subtle differences between each Smolov calculator online and it seemed most complete.) Smolov Itself.
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. Back Squat. 13 weeks. 3-4 days/wk. ~1-1.5 hours. Full squat program designed to massively increase squat strength. Upper Body, Deadlifts, Front Squat. Put other lifts on the back burner as squats will be the main focus for 13 weeks. Download.
