Unlike the full Smolov program Smolov Jr can be run twice in a row if a week of rest is taken between cycles. Bench press will be done 4 times per week with escalating intensities as the week progresses.
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Would recommend it to anyone that is at a sticking point.
Smolov jr bench and squat. Most of the tips from the squat routine are applicable here. I have gotten to 275 lb 1RM at a bodyweight of 200 moderately lean. My bench has been growing ever since.
Smolov Jr is not for your squat. Squat went from 380 to 400 after base1 to 425 after intense1 then 445 after base2 and finally 460. How many of you would love to put 100 lbs on your squat in just 3 months.
Here is what you can expect during each training week for Smolov Jr. For both the bench and the squat at the same time. In my case Im going to be using this routine for the bench press.
15kg in 3 weeks just as promised. It is a reduced version of Smolovs routine adapted to support and improve your bench press. Bench Program and Smolov Squat Cycle.
I believe my bench didnt go up much from smolov jr 5 or 10 lbs though that isnt bad for how slow my bench moves. Ad Free UK Delivery on Eligible Orders. A few months ago for bench and ended up with a 30 pound gain.
It focuses purely on building your squat. September 22 2014 By Bill Roberts. The Smolov Bench Program came from the famous Smolov Squat program which has been advertised as the program that can put 100 lbs on your squat in less than 13 weeks.
Find Your Right Fitness Gear Today. No matter what routine I tried I kept plateauing at 80kg until I found the Smolov Jr. It is often run for the squat or the bench press.
I hit a plateau at 135kg 1rm and just couldnt seem to shift it. It was the third time I run it for the bench with positive results each time. Smolov Jr is a 3 week training routine derived from the base mesocycle of the Smolov Russian squat routine.
Is what I credit with my bench getting to where it is. Smolov Squat Program - Strengthening Squat and Bench. So heres my review.
I run Smolov Jr. How to Use Steroids with Smolov Jr. Once again you need to find your 1RM and sensible lifters will subtract 10 off it and.
Find Your Right Fitness Gear Today. I went from 140 to 150kg during my first run 150 to 160 during my second and I added another 10 kilos to my max this time. Jester Dec 10 2011.
Now that Ive got you hooked lets talk about the Smolov Bench Program. Smolov Jr is a shorter version of the full Smolov program lasting only 3 weeks. I ran Smolov for squat a second time later on but didnt do smolov jr for bench I just benched 2x a week through the whole thing.
I also did Smolov Jr. You may need to eat some dirty calories. Accessory lifts Owing to the high volume and high frequency nature of the Smolov Jr Program accessory lifts are not recommended while you are following this program.
Squat-Smolov jr add 15 10 Bench-Smolov jr add 10 5 Chins dawgpnd81 Mar 31 2012 1. Smolov Jr Program for Squat and Bench Press. Did Smolov for squat at the same time and got 35 pounds on that.
Unlike the original program Smolov Jr is much shorter than the original routine and runs for just 3 weeks not 13. Smolov Bench Routine The Smolov Bench Press Routine. Following the Smolov Jr protocol many lifters have claimed a 15-30 lb increase on lifts like bench press and a 20-35 lb increase on Squats and Deadlifts aka the bigger lifts.
For only 3 weeks commitment you can beat the gains. Apparently its easier and can be used for a variety of lifts. 575lb Squat in Slow Motion.
Did Smolov for three weeks did a mini peak for another and boom 150kg. Ad Free UK Delivery on Eligible Orders. Imagine that but for your bench.
After three weeks of hard training using this method I went from a 1 Rep Max Bench. Id like to do one or more Smolov Jr cycles to boost my bench press with help from testosterone propionate injections.
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