Therefore, keeping in mind that your deadlift and bench may suffer, the Smolov program may not be the best choice for all powerlifters who are looking to maximize their total. I'm planning on running an OCR in November and want to put up a decent time, then I'll be shifting back to a powerlifting focus, with plans on competing in a meet sometime in 2019. 15kg in 3 weeks, just as promised. The deadlift is very popular with younger lifters or beginners as it is fairly easy to pull a lot of weight quick. My bench jumped from 265 to 315 in six weeks. 100kg (220lbs) 1 x 1 Again the hand off really helped keep me tight, lowered the bar slowly and let it sit on top of me for 2 seconds and the bar came up slowly, I did struggle to lockout but we got it! That's the kind of thing I'd expect with Olympic lifters, My friend also is like that. 15-16 max effort sets per week sounds about right but by splitting up the sets you’ll probs maintain a higher bar speed which is a good thing. I probably averaged out to 2500-3000 calories daily. Here is the strength standard for such kids: https://symmetricstrength.com/standards#/150/lb/male/15. This was last Friday. a record attempt) then this might be the ticket! Even though I haven't always followed my own advice, I believe in making small changes to your programming. Anyway, the reason I bring this up is part of the reason why I think I had such good results with this program is because I have hit decent numbers before, my bench was just extremely de-trained and out of practice. I don't think I've hit a PR in ANY lift since about February or so. 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 Day 4 – 10 sets of 3 reps @ 80% 1RM 1RM = 1 Rep Max., the heaviest you can lift for a single repetition in that exercise. I ran Smolov JR in 2010 or 11. Posted by. https://cdn.shopify.com/s/files/1/1076/4818/files/SCR_August_2018_promo.pdf?7805693994685373614. Wednesday. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. I had previously just got up to benching 100kg without a spot before lockdown. Did Smolov for squat at the same time and got 35 pounds on that. 95kg (209lbs) 1 x 1 The difference in getting a hand off by my friend made this lift that much easier than the previous one, I honestly never realised how much a hand off can change a lift! Keep up the good work mate :), you massively underestimate how shitty the average dudes genetics can be. I realistically never planned to max out as I wanted to run another cycle, I did not feel confident at all to try and PR but my friend basically pushed me to do it. Lol. Smolov Jr. is what I credit with my bench getting to where it is. Fast forward 7 years of fuckaroundits and my 1RM is still somewhere around 90-95kg. Smolov Jr is a 3 week training routine derived from the “base mesocycle” of the Smolov Russian squat routine. Before that I think I had never touched anything above 90kg. Press question mark to learn the rest of the keyboard shortcuts, M | 530kg | 81.3kg | 358.23Wks | IPF | RAW. Conclusion . I hit 320 despite not benching a weight above 250 in months. For stretching I mainly focused on my lower back and legs, again due to my tailbone issue but I also did lots of shoulder dislocations before and after working out. 3 weeks is an extremely short amount of time. I did in the past do the smolov squat routine and didn't make it through the entire program before I got some serious cns fatigue. TL:DR - After 4 weeks since gym opened I managed to get to a 90kg bench touch n go, ran smolov for 3 weeks and got 100kg for 2ct pause. My main recommendations are as follows: don't do any other pressing work besides your benching the first time through the program, and do not jump straight into a 4x/wk program with this high volume if you're not already used to high frequency and high volume. Curiously, I probably need to squat heavier and bench less heavy. If you have been through the brutality of the Smolov Squat Program, you might find the Smolov Jr. After a solid 4 weeks I was back to just about a super dodgy 100kg with a spot, I had never tried a program before but during lock down was looking around and wanted to do smolov. You can read how I increased my 1RM for the squat by 20kg, find summaries of others who have done the program and I compare Smolov to other routines which I have done. Smolov Jr Program for Squat and Bench Press. Close. So if you’re doing 31 weekly sets at half the effort I guess it’s like doing half the sets? Would you run it again? However, this program is ideal for any powerlifter who is specifically struggling with their squat and finds that it is substantially lagging behind their deadlift and bench press. Progression: Depending on how previous week felt, add 0-10 pounds per week. 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. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat.It is recommended that you complete this routine only if your back squat has reached a plateau.. Final words. 70% is 12, 75% is 10, 80% is 8, 85% is 5/6. My elbows are always cranky, they felt the same. You are saying it as that's a totally normal regular occurrence, while the strength standards suggests those kids will be in the Exceptional category and not far from being Elite lifters after some serious training/coaching. I almost did not upload this, but didn't want you all to think I left you hanging. For one year I was doing bodybuilding which consisted of only machine work and dumbbells, I’ve only been benching, squatting and deadlifting for one year. The spreadsheet was created by Juri (who also shared his first meet … For complete details on the Smolov Jr. program… Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). No more … The weights used on each day are based on your one rep max according to the table below. This is why you should do the Smolov Bench Program for 6-8 weeks instead … There are a few different versions floating around. I did not have any shoulder or chest issues. I choose the Smolov routine as a test to improve the weight I squat having been stuck on 100kg (220lb) for two years or more. The full Smolov cycle is a brutal 13 week reckoning. Unlike the Smolov Squat Routine that goes … If the volume becomes too much with your frequency, keep weekly volume the same, but split it up into more days. This was over the course of about 8-9 weeks. Strength gains have been noted between 50–130 pounds (22–58 kg). My body can handle the high frequency, high volume benching as long as I scale back volume for other pressing work, at least in the short term. Smolov Jr is the go to program from the Smolov family to boost this lift. More info on Smolov Squat Routine. I was ready to make some progress and bulk hard over the summer so I took on smolov jr. Before going into the program I hit a grindy double at 345 on squats, and figured 380 for a squat max wasn't far from what I could squat soon. I just put in my 90kg touch n go as my max, Mideo app for listening to music and filming assuming you have wireless headphones. TL:DR - After 4 weeks since gym opened I managed to get to a 90kg bench touch n go, ran smolov for 3 weeks and got 100kg for 2ct pause. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. Texas Method; Hatch Squat; 20 Repsquat; Contact Us; The Program. From about March through the middle of July, I averaged about two 1hr workouts per week, just doing random stuff in the gym. Smolov Squat Program Calculator. The brutal squat program that almost guarantees a big PR. Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. The only lift I couldnt get was the final week I was hitting 100 for a 3x10, Got it for 5 sets, then 97.5 for another 2, but was feeling it a lot on my elbows so I thought better leave it there as usually I don't get sore at all im used to a lot of benching but by set 5 i was fucking feeling it. 4 weeks after gyms had opened I managed to get back some decent strength on all my lifts but I knew my bench was awful, 90kg touch n go felt like absolute hell and so I wanted to sort it out now because I wanna be able to bench confidently in the long run! I'm doing it in more of a upper lower split manner, which I feel spreads the fatigue out a bit and allows me to do more bodybuilding work. I knew I had at least 300 in me. I loved smolov jr, though I ran it over 4 weeks. I'd sometimes add a fifth day for extra back and bicep/forearms work, and jogged about twice per week. 99. I ran the program here: http://www.smolovjr.com/smolov-squat-program/. Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Smolov Jr is not for your squat. That said, it is a peaking program and in my experience some regression occurs in the following months. Smolov Jr. is what I credit with my bench getting to where it is. Coming back after 6-7 months, I could barely do 90kg. What about Smolov Jr? https://buckeyepowerlifting.blogspot.com/2015/01/smolov-jr-for-bench.html Did you use a training max? Friday. Quick question, did you mean to write "do do do any other pressing work"? My previous 1RM on deadlift was 525, and more recently a 510 double. I ended up adding 10 pounds to each day each week. I was a bit conservative with the numbers took about 5kg off. Meant "don't do any other pressing work.". Been lifting for about 3 years now. The App. A takeaway from someone who has trained it frequently, it is a peaking program so don't get frustrated if you lose some of your top end strength. http://www.smolovjr.com/smolov-squat-program/. At a high level, the program consists of the following: Phase In … Mostly just higher RPEs. Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. Saturday. If you are really crazy go into the full Smolov cycle for additional two months, but it is not recommended. My last AMRAP before starting Smolov was 250x4 as a touch and go set. Enthusiast. This is a review of the famous Smolov squat routine which seperates the boys from the men. Apparently it’s easier and can be used for a variety of lifts. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). 31 sets of competition bench per week with no variations. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory work. [Program Review] Full Smolov Program Attempt for Front Squat and Bench Press (Very Long Post, TLDR at the end) Program Review. Go figure. Close. 22 years old uni student, 5'10", bodyweight was around 88-90kg (194-198lbs). Unlike the original program, Smolov Jr is much shorter than the original routine and runs for just 3 weeks – not 13. Smolov Jr. is an abbreviated version of the Smolov squatting protocol. So if you use a Smolov program for the bench, use Smolov Jr. I did the first 8 sets of 3, then combined the last two sets into a set of 6 and still had about 3 in the tank. No idea what happened there. On the heavier days I focused on leg accessories, but I did not squat or deadlift much, maybe once or twice during this routine but that was mainly due to an issue with my tailbone. Squat and deadlift programming was my own thing. 15kg in 3 weeks, just as promised. Yeah I completely understand and prepared if I can't hit 100 again as easily, although it has completely changed my form and confidence in the lift so there are for sure some permanent benefits! Week 3. Home; Smolov Programs. Hasn't been a programming or diet issue or anything like that, I just haven't been motivated and simply haven't been lifting much. No need to break out your calculator though, we’ve got one that will automatically calculate loadsbased on your 1RM. Now, I need to qualify that statement by noting that I had benched 315 a few years ago in college, hovered around 300 thereafter, and then finally took a nose dive to 265 during a recent six month period of intense running and biking. I took a few days off from benching, then yesterday I went for it. Bench press will be done 4 times per week, with escalating intensities as the week progresses. Smolov JR involves benching 4 times a week for three weeks. I'm about 77kg atm if i can get up to 120kg under 80kg bw ill be pretty happy! Would recommend it to anyone that is at a sticking point. Exactly the same except add 10lbsto each weight in Week 1. By using our Services or clicking I agree, you agree to our use of cookies. I hit a plateau at 135kg 1rm, and just couldn't seem to shift it. I gave myself a week off benching and did some light squats, deads and bodybuilding style workouts. Smolov took my bench to 1x112.5kg in 4 weeks. Here is what you can expect during each training week for Smolov Jr. Every week of Smolov … I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. Here’s the layout, and you want to make sure you don’t miss a session: Week 1. The internet is full of these examples and discussion and I will not bother you too much with it. The deadlift . For people making an extreme jump in frequency or volume, I'd recommend probably reducing your max to a 90-95% training max. I had no injuries during this program and I actually quite enjoyed running it, so I will be running it again for another cycle. Other than 5/3/1, I've also done cycles of different GZCL programs (UHF, J&T 2.0) and Sheiko AML. In the beginning I started with programs like ICF 5x5 and Candito's 6 week Intermediate before moving on to 5/3/1 for a large portion of my lifting career. It’s insane, but it totally works. … Also if you ran Smolov before, I’d love to hear your experiences in the comments. I did not do ANY other exercises using pressing muscles other than some high rep tricep band pushdowns, since they feel good on my elbows. Background. Program you will surely experience one of the toughest training protocols you have ever tried in your lifting career. Generates a 3 week workout based on your current 1 rep maximum But Previously had only hit 90kgx5 and have done it for 10 reps. In … IMO Smolov Jr is by far the best program for absolutely blasting through a Bench plateau, especially at lighter-ish weights. If you're willing to build these lifts at any cost (e.g. Prior to starting Smolov Jr., I ran n-Suns for a few weeks. Press J to jump to the feed. Posted by. The day is here! I have used myfitnesspal for a long time so eyeballing food has kind of come naturally to me, but for this program I knew calories were needed. [Program Review] Smolov JR for bench. On the 4 days of benching, I'd alternate between front squats and conventional deadlifts, so my frequency was 4xBench, 2xSquat, 2xDeadlift. Smolov Jr is a 3 week powerlifting routine designed to significantly increase your strength. But my starting squat was 315lbs for a double (hadn't squatted in a while) and my finishing number was close to 500lbs. 22 years old uni student, 5'10", bodyweight was around 88-90kg (194-198lbs). If you missed the previous posts, learn more about my journey (and possibly why you should give it a shot) at: Part 1 (overview) Part 2 (includes 7 recovery tips) Part 3 (half-way results) So firstly, … Smolov Jr. Calculator; Smolov Calculator; Smartphone App; OTHER STRENGTH PROGRAMS. I stuck to hitting a goal of 150g MINIMUM protein everyday, 4g of omega 3 from tinned sardines (They slap with pesto mayo) and literally anything else whilst keeping it about 70/30 healthy food to junk food. Sheiko helped me realize that my bench loves high volume, high frequency, low RPE work. After that first cycle I got a pr of 110kg, could bench 100kg for 3. Estimated max when starting program: 275 lbs. Bench 100kg (220lbs) this was touch n go, bum off the bench. The official Smolov Bench Program only runs 4 weeks, however- I recommend doing it for 6-8 weeks to see serious results. Throughout the program, Smolov demands three to four days per week, with some weeks squatting back to back days. did Smolov for three weeks, did a mini peak for another and, boom, 150kg. maybe you are quite shoulder and tricep dominant when you press! In our post on the topic we pointed you to an article on T-Nation outlining 10 things you can do to improve your bench press form. More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. Smolov is a high volume program and will result in accumulated fatigue and running a program that decreases volume to dissipate the fatigue while increasing load should result in a nice peak. His chest is his weakest and smallest muscle. My bench really likes lots of sets at a low RPE. Your strict press is nuts. Before Sheiko, I was always a lower body dominant lifter. In the UK, weightlifting in school is not a thing whatsoever and in those 2 years I’ve gone from 70kg to my current weight so its not like I’ve been coasting along 2 years at 90kg lifting nothing. N.B: These are not four consecut… This program basically halves the rep max for the given percentage. 300-400mg caffeine (only used this on day 3 and day 4 of each week), 2g Vitamin C tablets (Mainly for flavour but also a bit of vitamin C does not hurt). But also I don’t give a fuck, I’m 22 and this sport is something I want to be in for the long run. I did some sort of back exercise everyday, and some sort of curl everyday. Here is a video of week 4 day 4, which was 10 sets of 3 @ 85kg (188lbs). Throughout the year bench has always been my weakest in terms of strength and form, which is odd considering my strict press is 80kg (176lbs). I'll be joining in on the BtM program party next week, with an effort in trying to bring my other lifts back up to where they should be and focusing on my conditioning a little bit more. Fuckin wish I wasn’t perpetually battling “is that tendonitis, or am I hurt?”. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. The bottom line of the Smolov Jr – 5/3/1 program is to increase your strength levels with a low-rep approach. Bench is only 115kg (no pause). My bench has been growing ever since. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Press question mark to learn the rest of the keyboard shortcuts. Exactly the same except add 20lb… Smolov Jr Program. I also make my own preworkout as it is way cheaper, here is a list of ingredients! Smolov program – Intense phase. No matter what routine I tried, I kept plateauing at 80kg — until I found the Smolov Jr. program. For warm ups it consisted of mainly face pulls and close grip lat pulldowns. After BtM, I’m gonna stick with the low RPE, high volume approach to pressing, just with more variations this time. Thank you for the write-up! Search for: ≡ Menu. It put 15kg on my max too, from 110 to 125kg. I think i could have hit 112-115kg maybe as i peaked but that will forever be in the past. Also, don't run it back to back too many times. It is a reduced version of Smolov’s routine adapted to support and improve your bench press. One alteration that you may … I agree what you are saying about his case, but I think your example with the kids is a bit exaggerated. The only exception from the rule is if you were a competitive bench presser. a record attempt) then this might be the ticket! More and you’ll struggle to recover and I haven’t seen any one else give an upper limit on volume like this. This can either be tested with a true best effort or by attempting your best in the 2-5 rep range and using a 1RM calculatorto estimate your best lift. Very often technique is poor and has to be fixed as backs are being rounded. Smolov program – Base mesocycle . It is also very often used for bench press. Each week, depending on how the previous week went, you will add weight according to the table. Or for people to tell /u/WeaponizedSleep to eat more. Did a few singles on deadlift on the program just to maintain … If you're not progressing but feeling recovered, add volume. Some nutheads (myself included) may even run a double Smolov … Apologies for not having a video of my PR, unfortunately I don't know how to record video whilst listening to music on iPhone! All of my best gains and plateau breakthroughs were running this program. On Week 3, Day 4, 10x3 at 250 was programmed. If anyone was considering doing the Smolov Jr. program, I highly recommend it. Ah, yes. Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. Your notes on how your bench personally response well to high volume and LOW RPE's rings a note in me.Bench has always been the lift which progresses the slowest and it's also the one I tend to hit high RPE's almost instinctively.I guess I should learn to really never push beyound RPE 8 like in your case? did Smolov for three weeks, did a mini peak for another and, boom, 150kg. Both of these observations are not consistent with my squat, historically. Definitely how it works for me! I hit a plateau at 135kg 1rm, and just couldn't seem to shift it. No dumbbell pressing, no shoulder work (other than rear delt), flyes, or anything. I'm doing smolov jr too along with squats. New comments cannot be posted and votes cannot be cast. Day 1: 6 reps for 6 sets – 70% of your 1 rep max Day 3: 5 reps for 7 sets – 75% of your 1 rep max Day 5: 4 reps for 8 sets – 80% of your 1 rep max Day 6: 3 reps for 10 sets – 85% of your 1 rep max Week 2. Interesting...I notice what you said about the instinctively high RPE with me, too. I entered 275 as my max when starting the program. While not recommended for general strength work, as articulated… Half Marathon Training Program … Full Smolov; Smolov Jr. Smolov Calculators. Similar numbers to myself on bench! The fact that your best strict press is 80 but your 1rm bench is only 100 is a complete mystery to me. This is because our bodies typically hit a supermassive growth spike around the 6-8 week mark that will basically give a huge muscle growth spike, as highlighted in the graph below. So on and so forth. The original Smolov Jr. program was based on high frequency training, essentially you do the major lifts (bench/squat/deadlift 4 times per week). Smolov Jr is an amazing program, not only did I hit a big PR but I also changed my bench form completely! Empty bar 20kg (44lbs) 2 x 8 This honestly felt awful, felt stiff af, 40kg (88lbs) 2 x 5 Again did not feel too great, mainly just stiff, 60kg (132lbs) 1 x 3 Surprisingly felt much better. … You need to be on top of your diet, recovery and sleep in order to maximise … I will always advocate for Smolov Jr for bench, especially for relatively newer trainees. As we highlighted in a recent post, one of the biggest complaints about the Smolov Jr program is that it leads to injury when benching. So I decided to pause all my reps and really focus on correcting my leg drive and upper back stabilisation, this worked amazingly for me as every week felt easier and easier (Although week 3 day 3 really kicked my arse). Since the pecs are a larger muscle group compared to the tris and delts there is more potential for strength development when focus is given to the pecs. I guess with a spotter behind me there's just less of a fear component with a heavy bench than there is with a heavy squat or deadlift. At the end of my Sheiko AML cycle about 1 year ago, I hit 420/315/510 at 190 lbs in the gym, mock meet style. Smolov Jr. Calculator. If you're willing to build these lifts at any cost (e.g. So I don't feel it's a fair example and comparison to a guy who's been doing powerlifting specific training for just 1 year and might not have amazing genetics / technique / programming / nutrion / etc. While not recommended for general strength work, as articulated… Half Marathon Training Program … For only 3 weeks commitment you can beat the gains Week 1: Week 2: Week 3: Take a 3 week break from squat work, test your NEW RM, enter it in the box below and continue with the program. In my case, I’m going to be using this routine for the bench press. If you haven’t been through it, then while following the Smolov Jr. My squat needs both higher intensity work and higher RPEs where I have to practice grinding through the lift. 32. Strengthening Squat and Bench. 31 sets is a lot of sets. Cookies help us deliver our Services. 80kg (176lbs) 1 x 1 Again felt like nothing, 90kg (198lbs) 1 x 1 This moved ok but unracking the weight my right shoulder came loose and so I lost a lot of upper back tightness. Ah, yes. I'm not sure what I would have got that second cycle as I only have weights going up to 100kg at home. Chris Beardsley also shared some research that showed that for the bench press, increased load increases the activation of the delts, tris and lats while the pecs remained relatively unchanged. All that text, and all I can remember is that your training partner gives amazing hand jobs! Any other gains like a weight gain or deadlift gain were a bonus. I do not think I could run this long term, just because of how repetitive it is. I've been completely slacking with my lifting for months now. I improved greatly in my bench max and I share some thoughts about the Smolov Jr Bench Program. 1 month ago [Program Review] Smolov JR for bench . MAX DAY! Was waiting for someone to make that joke. We believe the problem isn’t so much with the Smolov protocol, but rather the use of poor form when benching. It is often run for the squat or the bench press. I wanna try smolov jr, but I’m pretty sure it’d break my joints before I could finish. So in about 3 weeks I went from a TnG estimated 1RM of 275 to a new lifetime paused 1RM of 320. Smolov has too much volume and too high an intensity to be considered for the bench press for the entire three months. If you do not know how to do squat negatives and box squats you will also … I also realize I only ran this for one 3-week cycle. For accessories I did a lot of lateral pulldowns, hammer curls, face pulls and rows, these were done on the lighter bench days 1 and 2 of each week. Absolutely insane program and I put on a shit ton of size but be warned it just killed my … 70kg (154lbs) 1 x 1 This was the moment where my confidence came back, 70kg is not heavy in general for me but it felt like benching 40kg so I knew today was the big day! During that year I started out with a basic 5x5 and then swapped over to nSuns 5/3/1 and made amazing gains on my dead and squat. The amount of weight added each week i… Dr Mike Israetel recommends 10-20 sets for most exercises. This may be helpful from a powerlifting standpoint, but in terms of bodybuilding I feel it can get too difficult, especially if you wish to incorporate additional bodybuilding-style exercises afterwards (aka accessory exercises). I also found out that my gym partner gives amazing hand offs which really helped when I decided to max out. Started basic bodybuilding around 2 years ago and then switched to powerlifting roughly 1 year ago. Intermediate - … Started basic … Program a “little bit” easier. I think it would be interesting to run something like 5/3/1 after this program. Most people use 5 to 10 lbs for the increment value. For a free one I recommend “WhileYouRec” which is also a good one! 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. Each week the same repetition scheme is repeated. My bench has been growing ever since. My interpretation is regularly training percentages above 85% will lead to greater fatigue in the delts and tris, resulting in a sub optimal stimulus to the pecs (that is the pecs won’t be sufficiently fatigued as the tris and delts are the weak link). Granted I could have done other programming as my bench wasn't that impressive (~90kg 1RM) but I was young and stupid. Enter your squat RM: Choose increment value: Monday. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken between cycles. Detailed Smolov Squat routine review. Also I think he says a working set counts as anything that’s 5 or fewer reps in the tank but 2-5 reps in the tank is a good rule of thumb. I did run it a second time a few weeks later. This program is REALLY boring. Presses around 100kg.
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