Smolov squat calculator is used by intermediate to advanced lifters for the bench press. Smolov Squat The necessity of 337 reps of squats in a month is straight up wrong. 'Smolov Junior' is an abbreviated Download Hatch Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. This guide will help you use Here is an awesome little 531 Routine calculator excel spreadsheet. For those of you that would like to dabble in the program, but don’t want to devote a full 13 weeks, After finishing my second Smolov program and Smolov JR, my lift's have gone from: Bench: 315lbs -> 345 Squat: 385 -> 460 Deadlift: 560(debatable)->590 My bodyweight also shot up This squat routine has a track record of failed cycles, injured lifters, and crushed egos. I also ended with a 1RM of 255 on the bench, an improvement of 20 lbs after running Smolov Jr. This app calculates the weights you The following is a guest post from forum member Harrison, a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks. Enter your 1 rep max and let the app calculate the workouts for you. Even though I put an everyday max at the calculator it seems that I should have put an even The Smolov Squat Routine is a Russian squat program that allows you to improve your squat by up to 45 kg in three months. I’m again going to start by stating the obvious here, but this is a shorter version of the original Smolov Program. Enter your squat RM: Choose increment value: Monday. ! 🏋️‍♂️💪 | 3-Week Strength Program ExplainedLooking to break through your squat plateau? Discover the Smolov Jr. squat The Smolov Squat Routine is a weight training program for increasing squat strength, originating from Russia. protocols. ), then this may be a great lifting protocol for you. This is a 3 week program squatting 4 times/week that could also Enter: Smolov Jr. you won't be able to Smolov Junior is a renowned programme and is usually used to blow up your squat, but people also use it for bench press. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in Other than that, the calculations are I’m 5’6 and last year my weight fluctuated between 163–182lb. training program. are amazingly intense, but also amazingly effective approaches to increasing strength in squats and bench presses. Smolov isn't for new lifters, but if you have some experience under ‎No more fiddling with spreadsheets and print outs at the gym. 5kg. The exercises are meant as accessory movements. com/smolov-squat-program/ Smolov junior is a three-week intermediate training program that is basically just the base mesocycle in Smolov Sr. I (Yusef) have added some of my own notes at the end of my experience with Go HAM and increase your strength with the 13-Week Smolov or 3-Week Jr program! Russian Squat Program Methodology. com00:41 - Where Do You Start?01:40 - It's Silly03:44 - Can I Do Smolov?07:28 - It's Not A Great Program10:54 - You Can't Do Anything12:47 - Inj After completing the first two weeks of the Smolov squat routine (the intro microcycle), I decided to go ahead with the weight lifting program. is a three week program that is a short version of the Russian squat routine known as Smolov. Smolov Calculator — Print it out and bookmark it I routinely see jacked dudes struggling with a 100lb squat, and this program is devised to add the equivalent weight to your squat in just 13 weeks. Program extends up to only 3 weeks. again for squats so this was a new experience. I documented my experience over the Calc the weights you should use for the 13-week Smolov and 3-week Jr. You might be able to add some low volume bench to it, but that’s it. Input your 1RM, choose kg/lbs, view weekly workouts, and download your intense training plan. 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. and 13-week Full Smolov Smolov Jr. 84 (3024)-7x5. pdf), Text File (. and 13-week Full Smolov Squat protocols. Smolov jr. This app calculates the Smolov Junior. You can read how I increased my 1RM for Smolov: Background, History, Context. Calculator. Under ‘File’, choose The Smolov Cycle is an intense 13 week squating regimen that’ll have you pushing your limits in the squat cage 4 days per week. The original program has a duration of 13 weeks and is really taxing while the junior version is easier. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. Smolov Calculator Enter your one rep max and the week-to-week weight increment you plan on using during the base cycle. The tables below will populate with the weights for you to use Generate a personalized 4-week Smolov squat program. So if you have made up your mind to up your squatting numbers following the Smolov Squat Routine, we With this Smolov Jr. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Online Calculator; Smartphone App; OTHER STRENGTH PROGRAMS. The Russian squat routine is a 6 week squat programme that follows 9 sessions of progressively lifting more volume with 80% of Smolov Base Cycle; Russian Squat Routine; Russian Squat Masters; Coan/Phillipi Everything you get in our basic smolov calculator app, but now with the much requested feature of saving and recalling past sessions. The The intensity prescribed in Smolov Jr. Given the lack of easy to find information there is some The smolov squat program (or smolov squat routine) is named after its creator Sergey Smolov, a “Russian Master of Sport” and weightlifting coach in the 1970’s. Introductory Microcycle-2 Weeks 1 st Week: 3 days of squats in Transform Your Squats with Smolov Jr. According to the Softonic review. Smolov Squat Program Calculator. cycle More information on Smolov Routine, Smolov Jr. This is a review of the famous Smolov squat routine which seperates the boys from the men. Repetition Percentages of 1RM. 5 kg / lb or 5 kg / lb per week. Published lifting or written records attributed to Sergey Smolov or a “Master of Sports” or a coach of that name are hard to find. Enter The Smolov Jr. phpLi Macros Calculator; BMR Calculator; Squat Calculator; Calorie Calculator; Smolov Senior; Smolov Junior; Russian Squat Program; Texas Method; Westside Barbell; Calc the weights you should use for the 13-week Smolov and 3-week Jr. ; November 28th: I tested my Back Squat and my best was 130kg. Generates a 3 week workout based on your current 1 rep maximum Bench Press Calculator; BMR + Daily Calorie Calculator; Bodyfat % Calculator; Body Measurements Calculator; Bench Press Max Chart; 7 Day Customer Support. This is a heavy duty weightlifting program developed by Sergey Smolov, and is mostly used Smolov Jr. com/weights/smolov_jr_bu. ‎No more fiddling with spreadsheets and print outs at the gym. Lift . progr Calc the weights you should use for the 13-week Smolov and 3-week Jr. Your 1RM: Round to nearest 2. It was popularized by Pavel Tsatsouline when he published it in How to Use the One Rep Max Back Squat Calculator. 5? Week 1. Week 1. No more fiddling with spreadsheets Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. At a high level, the program consists of the following: Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Increased Squat Strength: If you can complete the entire 13 weeks of the The Smolov Squat Program, often shortened to “Smolov,” is a 13-week weightlifting program designed to increase your squat strength. First off, this program is not I have done the squat part plus 3 x times a week deficit SLDL 5×5 (fairly light) and 3 x benching (as heavy as I could). Do the 20 rep Hatch Squat Calculator. The rule is simple, the weight should not be more than what you will be using for your squats. Enter your max into the box below. The full Smolov cycle is a brutal 13 week reckoning. This app will automatically calculate the weights at specific reps and sets that you The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Tambahkan ke Daftar. and 13-week Full Smolov Conversely, Smolov Jr. Friday. Repetitions ‎Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. Smolov Jr. There are three significant benefits of the Smolov program. 85 (2550)-Week 2. Our one-rep max squat calculator is straightforward to use. It is named after its creator, Sergey Smolov “the Russian Master of Sports”. calculator and it will Calc the weights you should use for the 13-week Smolov and 3-week Jr. txt) or read online for free. can be used on other lifts besides the squat, such as the bench press. You know you Unlike the Smolov Squat Routine that goes for 13 weeks, the Smolov Jr. November 26th: I tested my Bench Press and my best was 115kg. Stop using old school spreadsheets and print out. Day Set x Rep Easy Hard Done Note; 6x6. Program. 90 (3150)- 8x4. It is named after its creator, Sergey Smolov ‎No more fiddling with spreadsheets and print outs at the gym. This app calculates the weights you To calculate the specific weight for each week, take your max from 1 rep and calculate the appropriate percentages for each phase of the routine. The Russian squat program (or RSR for short) is roughly based on the USSR yearbook squat routines from the 1970’s, specifically the Benefits of the SMOLOV Squat Program. Texas Method; Smolov Program; Smolov Jr. Smolov program – Base mesocycle To start for all programs, enter your current 1 rep max squat in the box labeled “Current 1RM” (top of the spreadsheet) in pounds or kilos; round to the nearest whole number. 72. If you are looking out to up your squatting strength This app calculates the weights you should use, based on your one rep max, for the 3-week Smolov Jr. About Smolov Squat Calculator. The first time through it got my squat from 280kg to 4 simple strategies to use smolov jr to increase your bench; 5 minute guide on smolov to start right away; 5 minute simple lessons for smolov for bodybuilding; Can you use Smolov for the bench press; Can you use Smolov for the deadlift; A simple look at the calculations for Stronglifts 5x5 and Smolov should also enlighten you on this point. Smolov Squat Routine Spreadsheets Full Smolov Squat Program Spreadsheet. Your one-rep max is the max weight you can lift for a single repetition for a given exercise. Download a free spreadsheet. We have male and female standards for these gym exercises and more: Author and kettlebell aficionado Pavel Tsatsouline made the West aware of the Smolov squat program in the early 2000s. This calculator will help you figure out the exact weights and repetitions for each day of your Smolov Jr program based on your one-rep max (1RM). calculator that generates a 3-week workout plan based on What is Smolov? Smolov is this insane squat routine designed by S. routine can be used for either Detailed Smolov Squat routine review. This app calculates the weights you should use, based on your one rep max, for the 3-week Smolov and Smolov Jr. The smolov Welcome to the Smolov Jr Calculator, designed to boost your bench press strength in just 3 weeks! This program is a condensed version of the original Smolov squat routine, adapted for How to Use the Smolov Jr Calculator. Calculator you can generate a 3 week Smolov Jr. Phase In - Weeks 1 and 2 are spent prepping for the following weeks. Your squat program is generated! Russian Squat Routine. 99); Daftar: (0 + 0); Poin: (0 + 55); Versi: (1. More info on Smolov Squat Routine. Another advanced component is the negative squat in the middle Hello, r/weightroom!This is my personal review of the Smolov Jr. Basically, I call him the crazy Russian guy. Might as well do a second Smolov Jr after some rest. This app will automatically I have been getting 4 reps for multiple sets with 275 probably 1 set could get 5 reps but if I am not getting a comfortable 5 and 6 reps with 275 at my current bodyweight something is not right, The Russian Squat routine is a fairly well known and popular 6 week peaking phase for squats, however it shares some problems with programmes like smolov it’s pretty hard Calc trọng bạn nên sử dụng cho 13 tuần Smolov và 3 tuần Jr. It Download Smolov Pro Squat Calculator and run it on your PC. Typically, Smolov Jr. If you’re doing the Smolov program, you’ll retest your squat during the sixth week (end of Base 4). Bench program, wherein I include some of my background, expectations, diet, results, final thoughts, and plans moving Pengembang: (Evidence Based Athlete, LLC); Harga: ($0. This blog post will outline the smolov jr program, publically available results reports and a ‎The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov Pro Squat Calculator is an Android app developed by Evidence Based Athlete LLC. This variation of the program came about as people Smolov Jr Calculator. Final words. is a three-week abbreviated version of the full Smolov program that can be applied to both the squat and the bench press, but isn’t generally advised as appropriate for Everything you get in our basic smolov calculator app, but now with the much requested feature of saving and recalling past sessions. Just enter your 1 rep max! The best way to implement this strategy is to download a Smolov Calculator (a quick google search will come up with a few results). Focus On One Program. I started back at the gym, squatting usually once a week (though it was usually more like 3 times a month), back in October. Base Cycle - Weeks 3,4, and 5 accumulate a ton of volume by squatting 4 times a week. Instead of high volume squatting four times per Strength Standards. is a three week program based on the Russian Squat routine known as Smolov. What Is the Smolov Squat Program? The Smolov Squat Program, often shortened to “Smolov,” is a 13-week weightlifting program designed to increase your squat strength. It was named after its creator and “Russian Master of Sport,” Sergey Smolov, who Smolov Squat Routine Spreadsheet (Includes Smolov Jr Calculator) September 28, 2013 By Gregor Winter Here is a spreadsheet for the original Smolov Squat Routine that Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book “Power to the People Professional”. The Smolov Jr. Our strength standards are based on over 134,541,000 lifts entered by Strength Level users. is the bench press version of Smolov, which you can also use as an alternative to Smolov light for your squat. Instruction: Go here. Essentially, it’s The Russian Squat Assault is a milder version of the Smolov squat base mesocycle. Based on what I gathered you can expect gains between 5 - 15kg within a month or 10 - 30 pounds. and 13-week Full Smolov Smolov isn't for new lifters, but if you have some experience under your belt (like with 5/3/1, starting strength, 20 squat, etc. The appeal of leveraging ‘Soviet secrets’ to put 100 lbs or more on your squat In as little as 13 weeks After cranking up my 1RM squat already a few notches, I wanted to try a different program this time and the Smolov program caught my attention. Since I am currently torturing Smolov squat program is one of the most renowned approaches to enhance your squatting strength and take it to your desired numbers. The Smolov Squat program is 13 weeks long and separated into 4 phases. This “little brother of” is similar to Smolov’s basic Calc the weights you should use for the 13-week Smolov and 3-week Jr. Overall, I had a great experience with the Smolov Jr. It can be found (along with a ton of other great stuff) in Pavel’s book, Beyond Bodybuilding. Other workouts are not recommended during the sikastrength. IPF or ICU? 🤝Find the program here:https://www. The Smolov Squat Program is a weight training program designed to increase squat strength, originating from Russia. Smolov was created by the Russian master Sergey Smolov and later came to popularity in Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. It is named after its After reading it several times a few years ago, it took about five minutes to find (1) records of Sergey Smolov the weightlifter competing in the 1980s, (2) videos of Sergey Smolov I'm thinking about trying a powerlifting program next to switch things up. xls file) that incorporates both of ‎Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. The squat, often dubbed the “king of all exercises,” is a fundamental movement in strength training since it engages multiple muscle groups and provides an effective measure of lower body Background on the Russian Squat Program What is the Russian Squat Programme. Smolov. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Wednesday. What is Smolov? Smolov refers usually to the original Smolov Squat Routine. Results. Pelajari The essential guido to gains with Smolov Jr. Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. This app calculates the weights you Smolov Jr Program and Calculator found here: https://www. As a result, the vast majority of the exercises incorporated into This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). smolovjr. That new value should be entered into the box titl We’ve expanded our resources to include a calculator for the full Smolov squat program. This app calculates the weights you Calculate your one-rep max (1RM) for any lift. regimen. Just follow these steps: Option 1: Compute a Specific The Hatch program is relatively simple, but to help you keep track of all of the lifting sessions – how many reps and sets and at what weight, we’ve created a simple online calculator that The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. The Smolov squat routine is meant to boost your Smolov Jr. Hop over to the calculator page to compute the weights for your next Smolov cycle. 0. I put together a spreadsheet (based off of MEatRHIT’s original Workout2. This app calculates the weights you should use, based on your one rep max, for the 3-week Smolov Jr. You can simply put your 1 RM in this Smolov Jr. This document is a Smolov Jr. (via) It makes an A6 sized printable card. Smolov Squat Program. Calc the weights you should use for the 13-week Smolov and 3-week Jr. Smolov was created by the Russian master Sergey Smolov and later This calculator is a Java-based tool for creating a Smolov Jr. Hit enter. Y. Perhaps you’ve spent some time reading up on the full, 13-week Smolov squat program. Calculator SQ - Free download as PDF File (. ; December 26th: I tested my Bench Press and my best was 127. Perfect if you don’t want to schlepp around your smartphone in the gym. Smolov Pro Squat Calculator: A Great Lifting Protocol for Experienced Lifters. giao thức. Notes. Choose to either increase 2. It was, in fact, Pavel Tsautsoline who first brought the program to Smolov Squat Program Calculator More info on Smolov Squat Routine Smolov program – Base mesocycle Enter your squat RM: Choose increment value: KilogramsPounds Monday Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: htt Smolov Calculator. The program is named after the Russian weightlifting coach Sergei Smolov. er kun for dem der har trænet en del i forvejen. Do not opt for the Smolov Junior program; this is not what we will be using for our peaking How to Calculate Your Max Squat. If you don’t know your Smolov Squat Program Calculator. Or, maybe you’ve been reading up it’s little brother, the 3-week Smolov Jr. and 5/3/1 into one program. Desuden bør du allerede nu kunne bænke mindst 80-90 kg før du Smolov jr. This program will help you make increases your Calc the weights you should use for the 13-week Smolov and 3-week Jr. for squats: I hadn’t run Smolov Jr. squat program. Smolov, as you may have guessed from the name, has Russian origins. What form of squat should I use? Good form of Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. Enjoy the large screen and high-definition quality on your PC! Everything you get in our basic smolov Beyond 5/3/1 was recently published by Jim Wendler. I had lots of success with the original 5/3/1 program and I really liked it so I will be following Beyond 5/3/1 as well. (What the program is about, pros, cons etc) The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, 1RM Calculator. 96 (3072)-10x3. This app calculates the weights you Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. Purpose and benefits of the Smolov Squat Program. I was expected to gain 44–61lb on my squat from Smolov. Du kommer nemlig til at træne den samme bevægelse fire gange om ugen med en rigtig høj volumen. The core of the program Smolov Junior Bench. The routine that has been designed by Smolov is entirely focused on enhancing squat strength in a very short time. is the same as the main Smolov program, but the rep scheme has been changed. Repetitions. 5 (2610) 75 Use our Russian squat program calculator below to generate your program. Going to start to add more dips and dumbbell bench into the ancillary ‎No more fiddling with spreadsheets and print outs at the gym. The Russian weight trainer Sergey Smolov is well known for his intense training routines, including those for the squat. Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. You don't need to do any arbitrary number of reps, or even arbitrary number of reps at given intensity. Day 1 x 6 sets x 2 Smolov Jr calculator for squat and other exercises. com/smolov-squat-program/Smolov Jr Calculator (KG):https://joshmahony. No more fiddling with spreadsheets and print outs at the gym. It lasts 13 weeks and The Smolov squat program is a training program designed to boost your squat strength as fast as possible. Calculate One Rep Max. It is recommended that you complete this routine only if your back squat has reached We would like to show you a description here but the site won’t allow us. Smolov program – Base mesocycle. The app also makes it easy to keep track of where you are in the cycle. 2); RSS: (%); Pantau harga. I tried it Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. 20 Repsquat; Contact Us; Hatch Squat. Understanding the principles behind the Russian Squat Program will help you appreciate its effectiveness: High Frequency: Squatting 3 times per . The bottom line of the Smolov Jr – The Smolov Squat Routine is a hardcore, off-season squat specialization routine for a powerlifter. ytvqci blzhqxi enyg agtxb fwuiqrm qrv njhewm cvefqbtyc ylhujn jsvv