It's only a 3 week cycle anyway (for the base mesocycle) - do the real one too. capital high school basketball camp 2021. Despite being a powerlifting routine, there are great benefits f. The typical 5 x 5 workout is a 3-day a week program, and like the other powerlifting methods used so far, the focus is on the core compound exercises: Squats; Deadlifts; Barbell Rows; Bench Press; Overhead Barbell Press; The true 5 x 5 has an A and B workout, which are alternated. Ken Lain's 10 Week Matrix Bench Press Program Review. Despite being a powerlifting routine, there are great benefits for bodybuilders and other. Day 1 - Rest; Day 2 - Light training: 5-8×2-3@50-80%; Day 3- Rest; Day 4 - Build up to a single close to 90% of your old max. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. Day 1 - 6 x 6 Day 2 - 7 x 5 Day 3 - 8 x 4 Day 4 - 10 x 3 The Smolov Squat Program consists of a routine that sustains for 13 weeks. Smolov Jr is a 3 week powerlifting routine designed to significantly increase your strength. Smolov Squat Program. In terms of volume of days per week, the RSR sticks at three days a week throughout whereas Smolov includes four days of work during the Base Cycle. When you are finished with a workout you can use the checkboxes to check that day off. Strength gains have been noted between 50-130 pounds (22-58 kg). covered call calculator. This particular cycle is so devastatingly intense that some people use it as a program on it's own—fittingly dubbed Smolov Jr. You end with a week to taper, before finally testing your new 1RM. Posted on: Sun, 06/30/2019 - 05:03 . This is without benching or deadlifting once in a three-week period. Use the spreadsheet below to calculate the proper weights according to a recently tested max. Variation (3 days, 4 weeks) For those of you familiar with the Smolov Jr. squat program, what are your opinions on the variation where instead of 4 days per week, you do the standard M/W/F, then do the 10x3 day on monday instead of Saturday? Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Day 5: 4 reps for 8 sets - 80% of your 1 rep max. Also did the 10th set of the 10x3 day with a slingshot and added weight just to handle some heavier weight so maxing wasn't so shocking at the end. . Anyway, my first time posting and I write three posts. I had good results with Smolov Jr. earlier this year. It's insane, but it totally works. The fourth week is a max-out week. Day 4 - 10 x 3 @ 85%; Week 2. It is also very often used for bench press. smolov switching phase. Smolov Jr Bench Press Program Review. The Smolov Jr. has you benching four times a week combining heavy weights and high volume. It extends over a period of 3 weeks. Intended for a quick 3-week peak. Although Smolov was originally designed for the squat, Smolov Jr can be used for other lifts such as the military press or the bench press. Strength gains have been noted between 50-130 pounds . Would recommend it to anyone that is at a sticking point. His 1rm going into the cycle was 365. I had been stuck in the 185-200 range for a while, but when I got a coach he had me start benching every session (4x/week). If you're going to press 4 days a . . Week 1 - Squats 3 days in a row working up towards heavy singles. in principle three training days: Monday, Wednesday and Friday - (advanced) advanced training four or even five times a week; . Each week . Our Smolov jr program is as follows, * 3 week program ** "squatting" (again can be used for bench or deadlift) WEEK ONE: Day 1- 70% 1RM, Day 2- 75% 1RM, Day 3- 80% 1RM, Day 4- 85% 1RM - Day 1 scheme: 6 sets of 6 reps 70% 1RM - Day 2 scheme: 7 sets of 5 reps 75% 1RM - Day 3 scheme: 8 sets of 4 reps 80% 1RM Throughout the program, Smolov demands three to four days per week, with some weeks squatting back to back days. Smolov Jr. is a four-day-per-week program that extends over a period of three weeks. Having a given number of goal reps for your T2 lift, to be completed in any number of sets, is borrowed from Simple Jack'd. Jester, Dec 10, 2011. Choose to either increase 2.5 kg / lb or 5 kg / lb per week. It is also very often used for Bench Press. Four days of squatting per week. Smolov is a high-intensity and high-volume squat program that originated in Russia. Intense Cycle - Weeks 9,10,11,12. 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. So frequency of pressing is indeed the best bet. It's as intense as it short, but well worth it if you can handle it. I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. Week 1. Then it burrowed under my skin and laid eggs in my heart. The Smolov Jr. routine can be used for either the squat, the deadlift or the bench. Smolov Jr. is a 4 day per week training program focused on a single lift. And Sheiko told us to do three sets of five with 150kg - a conservative 80% of our 190kg maximum - in . The bottom line of the Smolov Jr - 5/3/1 program is to increase your strength levels with a low-rep approach. If you feel good, continue to build up to a new max, otherwise repeat the process for a maximum of 2 cycles(8days). My plan is to pretty much follow what Outlaw did at the beginning of the summer by doing a . Reply; reply; crossfitdotnerd. The goal here is to get you stronger and test your will. Alternative one could simply perform the last taper/deload week from Smolov Sr. Mixing in Other . It is further divided into 5 different phases. Duration of routine The Smolov Jr routine consists of 3 weeks with 4 training days each. Week 13 - Tapering week. Run two cycles of Smolov Jr. back to back with one week rest in between. It involves benching 4 times a week for 3 weeks followed by a final week where . He stretched it out to 4 weeks with only 3 workouts per week, the percentages stayed the same, but the set/rep scheme was 6×6, 7×5, 8×4, 10×3 (this is setsxreps). Posted June 13, 2014. Smolov Jr is a 3 week powerlifting routine designed to significantly increase your strength. The first two weeks of workouts will be displayed. WEEK 3-6 - BASE MESOCYCLE The base mesocycle is a four-week cycle. 140lbs: 5; 190lbs: 1; 230lbs: 1; 290lbs: 3,3,3,3,3,3,3,3,3,3; In Workout Log Bench Press, smolov jr. John Phung. It's only a 3 week cycle anyway (for the base mesocycle) - do the real one too. The drop down menu above the third week will allow you to choose the total increment you will increase by in the final week - base this on how the second week felt (hard - 7.5kg, ok - 10kg). Email. In the following sections, I'll outline each week's . Smolov jr is a three week program derived from the infamous Smolov squat routine. This 13-week nightmare drills your squat with such frequency, intensity, and volume that it's been the bane of many an aspiring lifter. I did an . The big difference with the regular program is that you train not four, but only three days a week. Week 7-8 - The switching phase. kangaroo doorbell camera security kit. Smolov Jr is a 3 week training routine derived from the "base mesocycle" of the Smolov Russian squat routine. 1. For a retarded reason I am unable to go to the gym on saturday, and the gym is closed on sunday. 2nd Workout - Smolov Jr. This is a no-nonsense program (found in the 1976 USSR weightlifting yearbook) in which you squat three days a week, for six weeks. Smolov jr. is a three week program that is a short version of the Russian squat routine known as Smolov. 6×255 6×255 6×255 6×255 6×255 6×255. There are 2 versions of the program, Smolov & Smolov Jr . Anyways the russian squat routine is just one day a week for deadlifts with just the "heavy" day which makes the volume just about cut in half compared to the other lifts. The Smolov squat routine was designed to help Soviet and Eastern . Firstly, it is three times a week throughout, which allows a . 5×30 5×30 5×30 5×30 5×30. Apparently it's easier and can be used for a variety of lifts. Smolov Jr. is an abbreviated version of the Smolov squatting protocol. Had a dentist appt this morning for 3 fillings and a cleaning, then rush to car dealer to drop off car (got a loaner, though), so didn't eat lunch until 1, then workout . For the second week, you increase the weights by 5%, then the third week you increase by 2.5%. Pretty rude of me! Twitter. There are a total of 12 lifting days over the three week program. I added just a little bit anyway.. WEEK ONE Day 1- Monday Bench Press (smolov schedule) 6 sets of 6 with 220. Throughout the program, Smolov demands three to four days per week, with some weeks squatting back to back days. This 4-day per week regimen will probably include some of the toughest sets you've ever attempted. 8) Smolov Jr. Who is this program intended for? This is essentially an adaptation of the squat routine's base mesocycle and is known as Smolov Jr. Smolov only gives a bench press chart so anything else if my own design. Day 3: 5 reps for 7 sets - 75% of your 1 rep max. The key is to keep the volume around 20-30 reps each day and use 1 day a week for deload with a rep scheme of 3×3 at 70% of your 1RM. It also provides a great motor pattern warm-up before you execute the Smolov squat routine.This movement aids in promoting good blood flow, stretching out tighter areas and raising the core temperature. . Explained All 3 weeks you will be training 4 days per week, with the weight increasing each week. Smolov Jr. Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. Strength gains have been noted between 50-130 pounds (22-58 kg). Using a percentage based system, your numbers are calculated off of a one rep max and laid out as follows: Day 1 = 4 sets of 9 reps Day 2 = 5 sets of 7 reps Day 3 = 7 sets of 5 reps Day 4 = 10 sets of 3 reps . It's going to stimulate muscle protein synthesis where you need directly most often, and more relevant get you more technical work to refine your motor pattern. The original program has a duration of 13 weeks and is really taxing while the junior version is easier. Did Smolov for squat at the same time and got 35 pounds on that. Day 1 - 3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80%; Day 2 - Exactly the same as day 1; Day 3 - 4 x 5 @ 70%, 1 x 3 @ 75%, 2 x 2 @ 80%, 1 x 1 . Week 1-2 - Introductory 'light' microcycle. There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. Smolov jr. can be used on other lifts besides the squat, such as the bench press. trader joe's expiration dates frozen. This phase shouldn't be too tiring. It all depends on the trainee's goals. There's also a "Smolov Jr." which was Pavel T's reformulation of the first 3-week cycle. Perform the four workouts over the following days: Mon Wed Fri Sun Or use the same rest periods: A-X-B-X-C-X-D; placing A and D on consecutive days. You may have heard of the Smolov squat program. It's supposed to be add 10lbs to not 20 week 2 of Smolov Jr. and 20lbs week 3 not 30. Switching Phase - Weeks 7,8. The second week you will be squatting every other day (Monday, Wednesday, and Friday) with 80-85% of your max. I did it today and that would mean that I would 4x8 tomorrow and 3x10 on Friday. For the unacquainted, the Smolov Jr. protocol is outlined below. It is also very often used for Bench Press. BREAKING Fl Collegiate STATE record '05 - My Bench. Each week the same repetition scheme is repeated with an increased weight. Then, the rest of this week includes lunges for recovery. The workouts are long and taxing both mentally and physically; however, if you can survive the onslaught,. 5×210 5×210 5×210. Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. The weights used on each day are based on your one rep max according to the table below. Bench Press Routine. . Smolov demands three to four days per week, with some weeks squatting back to back days. Phew. Smolov Jr. Week 2, Day 3 - 80%+7.5kg x 4 x 8 sets 125kg/275lbs x 4 x 8 sets - got them all :D, but some felt more like grinders than others. Smolov Jr. For the first three weeks, you'll be squatting with both high volume and high intensity four days a week. I am doing smolov JR, and my question is, can do it 3 days in a row? Weekly Increment. Deathdealer is a strength program influenced by 5/3/1 BBB and Simple Jack'd. Like 5/3/1, it is run in 3 week cycles, has one focus lift (i.e. In the first week, you will be squatting 3 days in a row. After you complete these three days the next three will be spent doing lunges focusing on maximal stretching of the thighs. Day D: 10x3 @ 85% of your 1rm For the first week, you do as written. Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. Not too shabby for three weeks. For the killers out there, there is also another option. Location: Shaken, not Stirred. Smolov Jr week 2 day 4: 290lbs, 3 reps, 10 sets. Bench Press: 185×6,6,6,6,6,6; . Of course, this powerbuilding 5 x 5 workout will be different. Super lightweight, but a great way to start the week and get in the volume. Also, the use of lifting accessories like lifting belt and knee wraps should be used for additional safety. Other Training: The RSR is a little more forgiving in terms of schedule. kg +7 . Smolov is broken down into five phases: Phase In - Weeks 1,2. Smolov JR involves benching 4 times a week for three weeks. My small changes were I did day 4 with the following week's day 1 back to back rather than day 3 and 4. One question though, I will be doing the 3-days a week cycle of the smolov squat, and was wondering if it is allowed to deadlift with this cycle, since it is less demanding, on the lowest . Smolov Jr. This three week program has you working out 4 times a week, with different sets & reps each day. . Make sure recovery is priority. Week 9-12 - Intense Mesocycle. Week 1 example: Mon - 6 sets, 6 reps at 70% Wed - 7 sets, 5 reps at 75% Fri - 8 sets, 4 reps at 80% Sat - 10 sets, 3 reps at 85% I told him about the Smolov Jr. program and he said it sounded good. There are many methods for improving your bench press but by far one of the most effective is the Smolov Jr bench press program. So i am thinking this exact concept could be applied to the smolov jr 3 week program and instead of doing this. Note: Smolov suggests adding explosive jumps and pylos in these two weeks. . The first week is taken from percentages of your one rep max (70%, 75%, 80%, 85% for M W F S respectively), then in the second week you simply add 5kg to all of these lifts. Day 2 - 10/3/18. It is named after its creator, Sergey Smolov "the Russian Master of Sports". This drops to three days during the Intense Cycle, thankfully! Here are the set and rep schemes for each day of the week: Day Set/Reps; Day 1 (Monday) 6/6: Day 2 (Wednesday) 7/5: Day 3 (Friday) 8/4: Day 4 (Saturday) 10/3: There are very few accessory movements included, and it's difficult to do other training outside of it. Week Cycle Enter your current 1rm and select kg or lbs in the drop down menu. Running one cycle of Smolov Jr. can easily boost your bench by 15 - 30 pounds. Is that a bad idea? You can recover fairly quickly and it doesn't sap your ability to progress in your other lifts like smolov for squats. The program has you squatting 4 days per week for 3 weeks: * Monday, 4 sets of 9 reps (begins at 70% of 1RM, Week 2 add 20 lbs, Week 3 add 10 lbs) 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. Here's the layout, and you want to make sure you don't miss a session: Week 1. The big difference is it's 1/5 as long and not nearly as taxing on your body. 3. T1 lift) per training session, and uses training maxes. Each week . Week 3-6 - Base mesocycle. In the third week you either add 5kg again (+10kg total), or you add another 2.5kg (+7.5kg total). The amount of weight added each week is subjective. Weekly Increment. Posts Website Twitter Facebook Google+. Smolov Jr. In my case, I'm going to be using this routine for the bench press. Bench press can handle quite a bit of volume/frequency. There are those who unfold it in 2 training days a week, for 6 weeks. All the data is saved in the app so the next time you open the app you know exactly what day you are on. Smolov Jr. is an abbreviated version of the Smolov squatting protocol. Smolov Full Squat Routine - Phase In. Some people just go 10lbs-5lbs but it really depends on whether you have fractional plates or whether you are capable of making jumps bigger than 10lbs. Smolov light: a light variant of the squat program. Day 1: 6 reps for 6 sets - 70% of your 1 rep max. Smolov Squat Program The Smolov program consists of four micro cycles: Weeks 1-2 (Introduction Cycle) Weeks 3-6 (Base Cycle) Weeks 7-8 (Switching Cycle) Weeks 9-13 (Intensity Cycle) Smolov Introduction Cycle Here you'll squat 3 days per week, back to back. The same rep scheme is repeated weekly with increasing loads from week to week. This 4-day per week regimen will probably include some of the toughest sets you've ever attempted. Increase your squat, bench or deadlift by 10-30 lbs (5-15 kg) in just 3 weeks with Smolov Jr. and/or take on the 13-Week Smolov challenge to increase your lifts over 100 pounds/45 kilograms. Week 1st Day - 6 x 6 2nd Day - 7 x 5 3rd Day - 8 x 4 4th Day - 10 x 3; 1: 70% of 1RM: 75% of 1RM: 80% of 1RM: 85% of 1RM: 2: 70% + 5 to 10lbs: 70%x5x4, 75%x3, 80%x2x2, 90%x1. But before following any of these programs you must keep in mind to have attained a decent level of lifting experience. Use 90% of 1 Rep Max . All daily and weekly numbers will auto-populate for ease of use. Five kilograms are added to your one-rep max each week and the same set up is performed again. I followed this program in December 2017, which you can see in my training log. After all, in week 3 of Smolov, we had done five more sets of reps with 90% of our maximum, being 170 kg. Squat: 320×5,5; Leg Extension: 3×8 - Superset - Leg Curls; 3×8; Note: Squat looked ok, but didn't feel great. Use 90% of 1 Rep Max . Current 1 Rep Max. Facebook. For only 3 weeks commitment you can beat the gains. Day 5 - 6 x 6 @ 70% + 5 to 10lbs; Smolov Jr. is an abbreviated version of the Smolov squatting protocol. Day Sets Reps Weight; Monday: 6: 6: 70% +15-25 . Day Sets / Reps; Day 1 (Monday) 6 / 6: Day 2 (Wednesday) 7 / 5: Day 3 (Friday) 8 / 4: Day 4 (Saturday) 10 / 3 . SHARE. . This will be extremely tough, but like anything else in life, you get out what you put in. Smolov Jr. December 2014 Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. Each week the same repetition scheme is repeated. As always, we recommend doing the routines in their original formats, that is, 4 days a week for 3 weeks. They are as follows:-. INCREASE YOUR BENCH PRESS (Free Program) Kizen 6 Week Bench Press Peaking Program Review. 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. That being said, I wouldn't cut out things that could be direct builders for your weak spot. Almost didn't get these done today. Back Squat. Each week you will increase the amount of weight you are . Just make sure you do not stress the knees going into the Base Mesocycle. The Fastest Way To Blow Up Your Bench Press (4. I think it'll still be rolid doing 3 times a week instead of 4, mayaswell do the 4 times a week and be done with it quicker! lee westwood wife died; smolov switching phase. Smolov Jr. is as follows: Smolov Jr. Week 1 Day 1 - 6 sets of 6 reps @ 70% 1RM Day 2 - 7 sets of 5 reps @ 75% 1RM Day 3 - 8 sets of 4 reps @ 80% 1RM