Smolov Jr Bench Spreadsheet

My bench has been growing ever since. All you need is to determine your 1 RM on your bench press and you are ready to go.

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Smolov jr bench spreadsheet. For only 3 weeks commitment you can beat the gains. Feb 15 2014 - Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. If you want to bring up your bench press try a cycle of Smolov Jr.

OHP also shows up on d. I went from 140 to 150kg during my first. A few months ago for bench and ended up with a 30 pound gain.

It is often run for the squat or the bench press. The infamous Smolov program for squats and Smolov Jr for squat andor bench press. The bottom line of the Smolov Jr 531 program is to increase your strength levels with a low-rep approach.

While not recommended for general strength work as articulated. Is based around high frequency high volume high intensity and the workload is sufficiently high that most trainees will accumulate fatigue throughout the 3. Generates a 3 week workout based on your current 1 rep maximum.

If youre willing to build these lifts at any cost eg. Did Smolov for squat at the same time and got 35 pounds on that. It was the third time I run it for the bench with positive results each time.

Bench Report by a redditor. And 531 into one program. 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.

Most people use 5 to 10 lbs for the increment value. A record attempt then this might be the ticket. 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.

Strengthening Squat and Bench. I should probably run Smolov. So heres my review.

Training program is focused on squatting andor benching 4 times per week over a period of 3 weeks. Well theres not many options out there for spreadsheets for this template so i made one up. For both the bench and the squat at the same time.

Since I am currently torturing my weak legs with this thing I thought that maybe some of. Unlike the full Smolov program Smolov Jr can be run twice in a row if a week of rest is taken between cycles. There are some basic recommendations on there but they can be.

I just added a sheet that calculates the Smolov Jr Program choose the Smolov Jr bottom tab. 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 Program and Smolov Jr Bench and Squat Program Spreadsheets.

For complete details on the Smolov. Website Design and Development. 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.

Using the template presented here you can take a note of your prospective bench press lifts while you follow the Smolov Jr Bench protocol. Would recommend it to anyone that is at a sticking point. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs.

I run Smolov Jr. Is what I credit with my bench getting to where it is. With this Smolov Jr.

Smolov Jr is a shorter version of the full Smolov program lasting only 3 weeks. Like its senior counterpart Smolov Jr. Its been a few days since I finished with my max testing after my double Smolov Jr.

What the program is about pros cons etc. I hit a plateau at 135kg 1rm and just couldnt seem to shift it. Smolov Jr Bench Spreadsheet.

15kg in 3 weeks just as promised. Calculator you can generate a 3 week Smolov Jr. I also did Smolov Jr.

Here is what you can expect during each training week for Smolov. Jester Dec 10 2011. More information on Smolov Routine Smolov Jr.

Smolov Jr spreadsheet. Upping your benching numbers will now be much easier for you with the use of this Google sheet. Did Smolov for three weeks did a mini peak for another and boom 150kg.

Information is provided as is and solely for informational purposes not for trading purposes or advice. The brutal squat program that almost guarantees a big PR. Just enter maxes where it states the spreadsheet will do all the calcs for you rounding to the nearest 25.

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