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I also didn’t know what I should do for my other 2 main lifts (squat and deadlift) during these 3 weeks, so my main goal was to just maintain my numbers for those while increasing bench. Program and Results. Using the calculator from the website, I set my 1RM at 200lbs and weekly increase at 10lbs. I figured if the jump from week 1 to 2 was ...
Trening. Smolov - prawdopodobnie najlepszy program trójbojowy na świecie. Program Smolov, to nie jest kolejny plan dla początkujących. To maszyna do rozbudowy siły i muskulatury o jakiej nawet nie śniłeś. Skrupulatnie zaprogramowany plan wymaga jednak od Ciebie wielu poświęceń i determinacji.
Might take 3 months to get muscles back to peak strength, but could take 6-8 months to get the connective tissues strong enough to support the weight your muscles can move. After my initial recovery I was up to deadlifting 500 for easy reps in less than a month. All it took was one set of 135x10 5 count up 5 count down to re injure.
The program is a peaking program and will get you amazing gains without injuries if you take care of everything else and don't make jumps to weights you can't handle. I've taken several runs through Smolov Jr. for bench and went from 225 -> 310 at 160 pounds, so it can definitely be done and used to build a semi-strong bench.
11 lip 2015 · 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. I have personally seen increases across the board from just hammering the squat.
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.
