Smolov Jr Bench Spreadsheet
I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. 531 excel spreadsheet.
Smolov Jr Spreadsheet All Things Gym
Introduction to smolov jr.
Smolov jr bench spreadsheet. The following is a guest post from forum member harrison a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks. It is also very often used for bench press. If youre willing to build these lifts at any cost eg.
Just enter maxes where it states the spreadsheet will do all the calcs for you rounding to the nearest 25. Smolov jr spreadsheet well theres not many options out there for spreadsheets for this template so i made one up. While not recommended for general strength work as articulated well by powerlifting to win these programs are certainly an interesting.
39 16 ah yes. Download the smolov excel file enter your best squat you lifted during the past month and the spreadsheet will tell you exactly how much you should squat each workout during the next 13 weeks of smolov. Hey guys after seeing the success zahrada had with his smolov jr.
A record attempt then this might be the ticket. Is an abbreviated version of the smolov squatting protocol. This high volume high frequency routine will have you lifting four days per week with the option to spread it over three days per week.
Signup to my daily email tips to get instant access to the spreadsheet. For many of you this 4 day per week regimen will include some of the toughest sets youve ever attempted. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs.
For bench 531 routine details and results here i wanted to give it a try because bench is the lift im most embarrassed by and would really like to get it to a respectable number. However if you stick with it and add weight intelligently you should make great progress on. The infamous smolov program for squats and smolov jr for squat andor bench.
Most people use 5 to 10 lbs for the increment value. For complete details on the smolov jr. Program check out our write up.
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. The bench press has always been the worst lift for me. The difference is smolov jr.
Can be used in a variety of different lifts and is only three weeks long. I yusef have added some of my own notes at the end of my experience with smolov jr as well. If you want to bring up your bench press try a cycle of smolov jr.
Is a popular variant from the original smolov squat cycle. Bench report by a redditor. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun.
Enter your one rep max and the week to week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program.
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