Spreadsheet April 13, 2012 By Gregor Winter 9 Comments If you want to bring up your bench press, try a cycle of Smolov Jr. Instruction: open the spreadsheet in Google docs go to ‘File’ – ‘Make a Copy’ o ‘Download as’ enter your max lift and hit the gym via this Smolov Jr. Following the Smolov Jr protocol, many lifters have claimed a 15-30 lb increase on lifts like bench press and a 20-35 lb increase on Squats and Deadlifts (aka the bigger lifts) Smolov Jr. Calculator. Get the book here. I run it several times a year with good results. I was doing PTTP at the beginning of 2018. I told him about the Smolov Jr. program and he said it sounded good. Overhead Press … Today I strict overhead pressed 50kg my previous 1-RM extremely easily and push pressed 60kg (my previous 1-RM) extremely easy as well. Starting Smolov Jr. 365 x 6 Halfway through Haven’t been getting enough volume I see cincymma79, Sep 24, 2018 Like Smolov, it … His 1rm going into the cycle was 365. My OHP has been stuck for months now. Next Training – Lower. My actual front squat is 140 kg (308 lbs) so y will post in a few weeks how it went with my new front squat, i hope i can do 145 kg (319 lbs) or 150 kg (330 lbs). Loved it, but I literally had to force food down my throat all day every day while doing it. I would start followup cycles with the same weights used in the second week of the previous Smolov Jr cycle. Smolov Jr. is a much shorter and simplified version of this program. Semi-tired. benchpress or overhead press. deadlift, squat, bench press, overhead press), is performed four times each week. Training – Overhead Press. Smolov Jr is my go to program for squats and bench. Simple, effective strength training workouts that work. I am a weightlifter so i hope i can improve my clean. This also increased my shoulder pressing strength. The Smolov Jr. program is a high volume, three week strength cycle, in which the primary lift – which can be any compound extension-oriented movement (ex. I did PTTP, versions of Wendler 5/3/1(base program, JS+FSL, BBB), and finishing the year on Smolov Jr for Bench Press. Generates a 3 week workout based on your current 1 rep maximu The Smolov Jr. routine can be used for either the squat, the deadlift or the bench. Just a note, Smolov and Smolov Jr aren’t routines you can continuously run. The bottom line of the Smolov Jr – 5/3/1 program is to increase your strength levels with a low-rep approach. other than the lack of rest days, smolov jr has been about the normal volume i'm used to in a lift. He opted for the 4 week version as I lift 3 days per week and he wanted to go at the same time as me. The Smolov jr. is a short cycle of just 3 months with whom you can maximize your strength in not just squats but also in e.g. I thought about trying out Smolov Jr but the percentages seems pretty rough for a shoulder griddle dominant lift like pressing. https://buckeyepowerlifting.blogspot.com/2015/01/smolov-jr-for-bench.html More on the Texas Method here. Awards 4. On a continuum of easy-to-hard variations of the overhead press: Press off the safety bars as described in this article > Unrack off the J-hooks > Clean the bar off the floor before pressing > Strict, heels together "military press" that I never see done correctly The order may vary between people, but you know what I mean. Smolov Jr Squat and Bench Press Spreadsheets Smolov Squat Program Russian Squat Program 10 Wendler’s 5/3/1 Program Spreadsheets nSuns 531 LP Workout Programs with Spreadsheet. Am doing the 4 week variation as squatting AND benching 4 times each in a week will prob be a bit much. The clean and jerk really works the triceps, but pretty much takes the shoulders out of the equation. Get stronger with free weight compound barbell exercises like Squats, Deadlifts and Bench Press. Bench press frequency: 2, 3, 4 Deadlift frequency: 2, 3 Overhead press frequency: 2, 3, 4. Anyway I'm looking for some input and maybe even program suggestions/structure on a dedicated Overhead Press specialization routine. What’s New Version History It is intended to be run for 3-6 weeks and can be run for Squat, Bench Press, or both simultaneously. So its seems to be im the newest victim of smolov program. Good specific variety with CGBP and KB Press. My lifting went pretty well last year. Bench Report by a redditor We have never seen any amateurs properly carry out the Smolov Squat program and maintain a decent bench press, overhead press, or … It is often run for the squat or the bench press. Mar 25, 2019 #2 I havnt but for some reason I stopped overhead pressing with barbells a while back and I need to start again. The SMolov Squat program is not for you if you are not an experienced squatter. The press is as much or more a midsection lift than it is a shoulder-arm lift. benchpress or overhead press. Did strict Smolov Jr. for bench to help me get through many plateaus. The rear-delts are major players in overall shoulder health, developing that 3D shoulder appearance, overhead press strength, and general pain avoidance. Overhead … I started on tuesday smolov jr program for my front squat. Five pounds is more practical for lifts like bench and overhead press, whereas you’d want to aim for a 10 pound increase each week on deadlifts and squats. If you do this program correctly and you eat enough to fuel recovery, you will gain massive amounts of strength and size in this short time-frame. Incorporating even one or two of these into your current routine will boost your overhead press. What results did you get? Day 2 Smolov Bench: 7 X 5 X 170 531 Deadlift: 5 X 215, 5 X 247.5, 5+ X 280 531 Overhead: 5 X 80, 5 X 90, 5+ X 102.5 Curlups: 7 6 5 6 7 First, let me say that after the first day of Smolov, my chest was very, very sore. Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. As soon as I didn't eat enough, overuse injuries started popping all over the place. I've decided to replace the clean and jerk with the overhead press in the hopes that this will help push my bench progress along at a faster rate. Check Also. You will realize this if you try to press in the middle of a Smolov … Overhead pressing will suffer because your midsection takes a beating while squatting Smolov volume, frequency and intensity. As for the Smolov Jr. cycle there are two ways to go about it; either a 3 week/4 days per week cycle, or a 4 week/3 days per week cycle. What’s New Version History It is not right for you if you want to focus on multiple muscle groups at once. Smolov Jr. Back Squat: 3 weeks: 4 days / wk ~1 hour: Quick bump in squat strengths: Upper body, deadlifts, front squat : Able to use for Pressing as well. You're already in position to execute the lift, more or less. I am loving the results - definitely worth the three weeks of specialisation in the bench press. Press was good though. Glutes for the Slutes Squat/overhead press Competition. ... Staring next Monday I'll be running a wee little custom routine I threw together that's two parts Smolov Jr., one part Bill Starr and one part Paul Carter, two very powerful pressers and manly men. This is essentially an adaptation of the squat routine’s base mesocycle and is known as Smolov Jr. And don’t go beyond 3 reps. You can … That would be a good program because I want to start training Strongman Log again. Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. Lifters typically add 5-10 pounds per week on lifts. Programs and anything you do regarding training has to be seen in context to the goal set you are pursuing.I have done both Smolov and Stronglifts 5x5 myself after I changed my main training focus from endurance to strength chasing a 200kg squat, 230kg deadlift and 180 kg bench press at 80kg bodyweight. Behind the neck overhead press made my shoulders look incredibly wide and seems to have a strong carryover to regular overhead press, and has yet to cause any serious issues, so definitely a fan. My question is, from those that have done Jr… The Smolov jr. is a short cycle of just 3 months with whom you can maximize your strength in not just squats but also in e.g. Don’t train the rest of the body overly hard while doing this, and don’t do any other chest exercises at all, or overhead press. The more of these you can work in, the better your results will be. Just started this for bench and squat, 2 days into each now - just using it as a kick-start from a month-long lay-off. Final words. The 535 squat was high. Smolov Jr. I have ran smolov jr for strict overhead press with good results in the past but I don't know if the full smolov is a wise choice. Smolov. Overhead Press (kg) warmup 5 x 40 5 x 60 5 x 70 5 x 80 3 x 90 4 sets of 10 x 40kg Seated DB Shoulder Press various DB Side Lateral Raise various BB Upright Row various DB Shrugs various DB Curls 4 sets Notes: Late night workout. Smont Well-known member. Intended for a quick 3-week peak. Smolov Jr Program for Squat and Bench Press Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. 1 – Hit 'Em Every Day. Your 1RM should increase by 10 lb or better each cycle; you absolutely should handle the increases. So far 520 squat and 250 press are my marks. If you read any material comparing programs, make sure that the author … The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. Smolov Jr for bench: mission completed successfully: Previous Training – Upper. Going to try sheiko again Monday and ride that out to the end.

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