The tables below will populate with the weights for you to use throughout the program. It was originally attributed to Russian coach Sergey Smolov, though there’s some debates over its origins and whether or not Smolov actually exists. Smolov Jr is a powerful, three week fitness program based on the Russian Smolov routine, but tailored to be less strenuous and more versatile. Max bench press calculator calculate your one rep max 1rm the calculator below can be used to determine your approximate one repetition maximum 1rm weight for the bench press or other exercises. It is not for the weak willed. Most people use 5 to 10 lbs for the increment value. For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted. I hit a plateau at 135kg 1rm, and just couldn't seem to shift it. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. He designed the original Smolov Squat Routine which is a popular 13 week exercise program among powerlifters. Search in pages Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. Smolov Jr Calculator 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. With this Smolov Jr. Calculator you can generate a 3 week Smolov Jr. cycle More information on Smolov Routine, Smolov Jr. (What the program is about, pros, cons etc) It focuses purely on building your squat.Smolov Jr is not for your squat. Search in content It is also very often used for bench press. Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. Unlike the original program, Smolov Jr is much shorter than the original routine and runs for just 3 weeks – not 13. Above, we’ve assembled three major squat programs — Smolov, Smolov Jr., and the Russian Squat Program — into and easy-to-use calculator and spreadsheet that produces custom programs based on your numbers.To start for all programs, enter your current 1 rep max squat in the box labeled “Current 1RM” (top of the spreadsheet) in pounds or kilos; round to the nearest whole number. Here’s the layout, and you want to make sure you don’t miss a session: Week 1. If you’re doing the Smolov program, you’ll retest your squat during the sixth week (end of Base 4). Smolov Jr. Squat And Bench Program by Serge Souprayen.

If you’re willing to build these lifts at any cost (e.g. That new value should be entered into the box titled “New 1RM Test.”If you’re doing Smolov Jr., you can decide your own base increases using the fields labeled “Base 2 Increase” and “Base 3 Increase.” These are set to 10 and 5 lbs by default.Once your values are entered, enter your email in the box below the spreadsheet and submit; we’ll send you a document with your full program! We’ll be producing more resources and personal stories with these squat programs in the near future. Day 1 usually comes the day after a Day 4.It is not recommended that you do any other form of training when it comes to your chest while running Smolov Jr. All your energy in that department will be needed for benching.You’ll get stronger. After those rest days, you will test your final new 1RM in the squat.Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. If you continue to use this site we will assume that you are happy with it. For front squats i did Smolov Alpha, it’s an alteration of the original that’s less intense (Made by kraftsportNO on youtube). The first four weeks consist of a significant amount of volume, much of it between 80% and 95% of your squat 1RM. Ah, yes. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken between cycles.Here is what you can expect during each training week for Smolov Jr.Every week of Smolov Jr has 4 training days. Both are 10 week bench…Running a half marathon is far from impossible for most healthy individuals, but does require careful training. There are several different versions of Smolov available online, with the most variation occurring during the Switching phase.

It involves squatting three days per week for six weeks, and every other session is based around 6 sets of 2 at a standard weight throughout the program. Each week the same repetition scheme is repeated. The program is spread across 13 weeks and five general phases: Intro, Base, Switching, Intense, and Tapering. Brad Gillingham's 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. With Smolov Jr, you really need to organize yourself as you’ll be benching heavy 4 times a week.To really sink in how intense this routine is: you’ll sometimes be benching heavy two days in a row.Really simple to understand, a lot harder to execute.

Format: Squat 1x weekly 12 weeks in length Most work is…Brandon Lilly's Cube Predator program is a successor to the Cube Method, which is a 4x weekly powerlifting program with a "back to basics" approach to training. Generally, it is considered less intense than the above two programs, but it’s still a challenge for most athletes.This squat calculator is designed as an easy resource to determine a program for you; deciding which program to pursue may require additional research.

And if you’re looking to significantly increase your squat strength with a structured, time-tested program, you’ve come to the right place. Each week, depending on how the previous week went, you will add weight according to the table. Smolov Calculator - Smolov Squat Program Enter your one rep max and the week-to-week weight increment you plan on using during the base cycle. Smolov Jr. is what I credit with my bench getting to where it is.