Smolov Jr Bench Spreadsheet

With this Smolov Jr. Bench Report by a redditor.

Smolov Jr Back Squat W O Week 1 For My Max Not Looking To So Anything Cray But Would Like To Get A 225 Backsquat Weekly Workout Back Squats Stay In Shape

More information on Smolov Routine Smolov Jr.

Smolov jr bench spreadsheet. The bottom line of the Smolov Jr 531 program is to increase your strength levels with a low-rep approach. Using the template presented here you can take a note of your prospective bench press lifts while you follow the Smolov Jr Bench protocol. Well theres not many options out there for spreadsheets for this template so i made one up.

Is what I credit with my bench getting to where it is. Quotes are not sourced from all markets and may be delayed up to 20 minutes. 15kg in 3 weeks just as promised.

Training program is focused on squatting andor benching 4 times per week over a period of 3 weeks. And 531 into one program. All you need is to determine your 1 RM on your bench press and you are ready to go.

Would recommend it to anyone that is at a sticking point. For only 3 weeks commitment you can beat the gains. While not recommended for general strength work as articulated.

If you want to bring up your bench press try a cycle of Smolov Jr. Most people use 5 to 10 lbs for the increment value. 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.

Smolov Jr Squat and Bench Press Spreadsheets Smolov Squat Program Russian Squat Program 10 Wendlers 531 Program Spreadsheets nSuns 531 LP Workout Programs with Spreadsheet. OHP also shows up on d. Did Smolov for three weeks did a mini peak for another and boom 150kg.

Smolov Jr Bench Spreadsheet. Generates a 3 week workout based on your current 1 rep maximum. I run Smolov Jr.

The brutal squat program that almost guarantees a big PR. The infamous Smolov program for squats and Smolov Jr for squat andor bench press. Like its senior counterpart Smolov Jr.

I also did Smolov Jr. Calculator you can generate a 3 week Smolov Jr. Did Smolov for squat at the same time and got 35 pounds on that.

Jester Dec 10 2011. Feb 15 2014 - Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. A few months ago for bench and ended up with a 30 pound gain.

Upping your benching numbers will now be much easier for you with the use of this Google sheet. What the program is about pros cons etc. For complete details on the Smolov.

Smolov Jr spreadsheet. For both the bench and the squat at the same time. It is often run for the squat or the bench press.

Website Design and Development. There are some basic recommendations on there but they can be. Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets.

I should probably run Smolov. I hit a plateau at 135kg 1rm and just couldnt seem to shift it. 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.

Unlike the full Smolov program Smolov Jr can be run twice in a row if a week of rest is taken between cycles. My bench has been growing ever since. I went from 140 to 150kg during my first.

I just added a sheet that calculates the Smolov Jr Program choose the Smolov Jr bottom tab. Is based around high frequency high volume high intensity and the workload is sufficiently high that most trainees will accumulate fatigue throughout the 3. A record attempt then this might be the ticket.

Smolov Jr is a shorter version of the full Smolov program lasting only 3 weeks. Just enter maxes where it states the spreadsheet will do all the calcs for you rounding to the nearest 25. Information is provided as is and solely for informational purposes not for trading purposes or advice.

So heres my review. Since I am currently torturing my weak legs with this thing I thought that maybe some of. Here is what you can expect during each training week for Smolov.

Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. It was the third time I run it for the bench with positive results each time. Strengthening Squat and Bench.

If youre willing to build these lifts at any cost eg. Its been a few days since I finished with my max testing after my double Smolov Jr. I put together a spreadsheet based off of MEatRHITs original Workout2xls file that incorporates both of these with a light bench that allows to test a 1RM on the deload week.

Smolov Jr 531 Excel Spreadsheet All Things Gym Weight Training Routine Gym Program Spreadsheet

Smolov Program Smolov Jr Squat Program Smolov Squat Squat Routine

Variable Krypteia Training For Athletes Matt Rhodes Strength And Conditioning Coach Squat Press Rear Delt Exercises

Russian Squat Routine Spreadsheet Calculator Update Masters Routine Added All Things Gym Squat Routine Russian Squat Russian Squat Routine

Ferien Rheinland Pfalz 2019 2020 Ferienkalender Mit Schulferien Ferien Kalender Ferien Ferien Hamburg

An In Depth Look At Smolov Jr Lift Net Junior Get Fit Workout Routine

Periodization For Powerlifting The Definitive Guide Juggernaut Training Systems Juggernaut Training Juggernaut Training Systems Powerlifting

Smolov Jr Squat And Bench Press Workout Program Bench Press Workout Powerlifting Workouts Workout Plan For Women

Pin On Review

Texas Method Excel Spreadsheet Download All Things Gym In 2021 Excel Spreadsheets Gym Program Squat Program

Pin On Gym

Smolov Squat Routine Spreadsheet Includes Smolov Jr Calculator All Things Gym Smolov Squat Squat Routine Squat Program

Russian Squat Routine Spreadsheet Calculator Update Masters Routine Added All Things Gym Squat Routine Russian Squat Russian Squat Routine

Pin By Stefan Jovanoski On Wb Westside Barbell Barbell Workout Powerlifting

The Big Texas Method Aka Cowboy Method Squat Program Spreadsheet All Things Gym Squat Program Juggernaut Training Systems Juggernaut Training

Sheiko Program Top Russian Powerlifting Training All Routines Spreadsheets Powerlifting Powerlifting Program Powerlifting Training

Pin On Getting Fit

Smolov Jr 531 Excel Spreadsheet All Things Gym Excel Spreadsheets Spreadsheet Excel

Russian Squat Routine Spreadsheet Calculator Update Masters Routine Added All Things Gym Squat Routine Russian Squat Russian Squat Routine