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deadlift, squat, bench press, overhead press), is performed four times each week. I attempted to start Smolov earlier this year, against better judgement, and after two weeks, stopped because of pain in my leg (where I injured my quad last November). Choose Sensible Weights 4.4. . Smolov Jr. Program Mods Accessory Work Summing It Up Smolov Squat Program Smolov is broken down into five phases: Phase In - Weeks 1,2 Base Cycle - Weeks 3,4,5,6 There are very few accessory movements included, and it's difficult to do other training outside of it. It is broken up into 5 phases and requires you to squat 3-4 days per week. The Smolov intensity cycle is spread out over 6 weeks. Accessory Work It is typically recommended to avoid doing accessory work doing a Smolov cycle. Smolov Jr is not for your squat. 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. I have experienced far greater results from running the base cycle for squats alone. ). 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. The program lasts for 13 weeks in total. Cycle The Smolov Jr. program is a high volume, three week strength cycle, in which the primary lift - which can be any compound extension-oriented movement (ex. Hi All, i am starting the smolov 13 week squat program tomorrow and i was wondering what accessory work (lower and upper body) is beneficial outside of the required squating.. Bench Results As promised, here is a a write up about my friend's experience running a Smolov Jr. cycle for bench. Bench Press Program Pre-Requisites for the Smolov Jr. 1,470 Smolov Jr. Smolov Bench Routine 5.1. In fact, the front squat works the spinal erectors very well. Again, just with the week to week weight increments, you can use the way your body feels and make a judgement call here. I wanted to share my experience with it, in case anyone would find it helpful. He designed the original Smolov Squat Routine which is a popular 13 week exercise program among powerlifters. Lower back, probably not needed. Serious About The Bench Press 3. 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). My squat is definitely holding me back and should be higher (BS: 136kg). The accessory work should just look like a normal bench day in any other program. Program Smolov Jr. The full Smolov cycle is 13 weeks (training 3-4 days a week), the Smolov Jr. will be 3 weeks (training 4 days a week) Like said before, this program is not easy (to say the least) and if you have little experience in weightlifting, this program is not for you (yet) There are quite a few resources online about the program, but I used Smolov JR. So it's not really going to be needed when doing something as brutal as smolov. The big difference is it's 1/5 as long and not nearly as taxing on your body. I did Smolov for Squat and Jr for bench at the same time as well. Day 3 - 8 sets of 4 reps @ 80% 1RM Sup people. I also just decided one. Smolov Junior is fine but usually recommended for bench or deadlift. Develop A Love For Food & Rest 4.2. My buddy is an ex-college football player (O-lineman) who is 24 years old, 6'2", and 270 lbs. The fifth week only has one training session that builds to 4 sets of 4 reps @ 85% before 3 full days of rest. I will often add roughly 10 kilograms to my deadlift and about 2.5-5 kilograms to my bench. Mental Preparation for Physical Pain 4.5. Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. As was the case with the squat routine, Smolov Jr. should only be attempted by those with 2+ years of lifting . There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. I was told not to deadlift on smolov. Core work is ok though. Smolov Jr. is as follows: Smolov Jr. Week 1. Forget Everything You've Been Taught About Lifting Weights 4. Answer (1 of 3): Hamstrings, yes. Know Your 1RM The Smolov Jr. Smolov Program - Introduction Enter The Smolov Jr. For those accessories I pick 1 chest movement 1 shoulder movement 2 tricep movements 1 upper back pulling movement It honestly is just up to what you need to work the most I'd say. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press. However, the front squat is not a particularly good hamstring movement. Use the spreadsheet below to calculate the proper weights according to a recently tested max. The Smolov Squat Program progressively increases up your squatting numbers but at the same time it subjects you to 13 weeks of pure hell. Assistance Work 5.4. It's great for. Accessory Work You'll need to be doing some accessory work with this program to maximize your muscle gains. You need to be on top of your diet, recovery and sleep in order to maximise the effectiveness of the program. the anticheats like easyanti cheat (eac) and battleeye continuously update and detect public cheats/hacks and if you get caught cheating, the anti-cheat engines will ban you and flag your pc's hwid in order to prevent you from playing the game ever again on the same pc the only way to prevent this is using our hwid spoofer.when you use any type. * Active recovery is a must - use db flyes at 10-12% of max for 5 sets of ten reps to accomodate muscle recovery after bench. The first four weeks consist of a significant amount of volume, much of it between 80% and 95% of your squat 1RM. The program strictly calls for minimal if not zero accessory lifts. Protect Your Shoulders 6. Most people dont have . Foam rolling, stretching, shoulder mobility work will help alot. Program 1. Exercise with accessory lifts during Smolov Jr. Attempt Smolov Jr if you are a beginner Working other muscle groups As you are going to be living, eating and shitting bench press for the next month, it makes sense to know where you stand on other lifts. What is Smolov Jr? In this article, I will be discussing adaptations to the Smolov Jr. model, as it is It is a program based on frequency smolov jr squat accessory workshop four times a week) and stimulus. But as people say, "the way to heaven is through hell"; in a similar manner, at the end of those brutal 13 weeks, your 1 RM on squats would be increased by 50-100 pounds. (at the end of the cycle). . The. * Do no assist work for triceps or delts - they dont need any. It involves benching 4 times a week for 3 weeks followed by a final week where you test your max. After those rest days, you will test your final new 1RM in the squat. Also just place squats and deads as you can do them. I have to admit, I also wanted to humblebrag a little about my progress. Instructions: Download the chosen template to Microsoft word and edit to include your wedding party and ceremony details. Three weeks ago, I decided on a whim to run Smolov Jr. to improve my garbage bench. Minimize Accessory Work 4.3. Those that don't interfere with your bench (back, legs, biceps etc) proceed as normal. I also, however, didn't listen to anyone, and was still doing CrossFit AND deadlifting in this time. Explained All 3 weeks you will be training 4 days per week, with the weight increasing each week. Going to spend the next 3 weeks of this coronavirus quarantine in my home gym setup running a log of Smolov Jr for my bench press. The Smolov Bench Press Routine 5.2. Tips 5.3. This is essentially an adaptation of the squat routine's base mesocycle and is known as Smolov Jr. pet simulator x script auto farm Use the following materials: Free wedding program fan template, 8.5 x 11 card stock, Wood fan handles, Double-sided tape, cutter, Ruler, Paper trimmer or scissors.. It focuses purely on building your squat. One of the biggest pitfalls you can stumble into while working with Smolov Jr. is improvising or going off-program. Only Do the Base Microcycle & 3 Sessions a Week 5. So. Tips For Smolov Success 4.1. Stats: Female, 5'4", 123 lbs Diet: Attempt to eat 2300 calories every day. Bench moved a bit, squat skyrocketed. Smolov Jr. Day 2 - 7 sets of 5 reps @ 75% 1RM. You Are An Advanced Lifter 2. I have personally seen increases across the board from just hammering the squat. Sticking exclusively with the squats and / or bench press will take you a long way though. This is my first time running any sort of squat cycle (Smolov, Hatch, Russian, etc. 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% The name Smolov comes from Sergey Smolov, who is known as the 'Russian Master of Sports'. I followed this program in December 2017, which you can see in my training log. Smolov Jr. Accessory Work M/24y/89kg BW/5'11" Going to start the new year with a single run of Smolov Jr. for my Back Squat. The Smolov Jr. I really don't. Get UnF*ck Your Program here: https://phdeadlift.com/p/uypGrab the ALL NEW Powerbuilding Part 2 here: https://phdeadlift.teachable.com/p/intentsity/Get part . Smolov is a high-intensity and high-volume squat program that originated in Russia. Smolov jr is a three week program derived from the infamous Smolov squat Keep the weight low and the reps high focusing on form, it's called accessory work. Day 1 - 6 sets of 6 reps @ 70% 1RM. Gotta determine your accessories yourself. Smolov Jr - for squat and Bench maxes-WK1 . Minimize Accessory Work . Here's what I did for accessory work on my tough Smolov Bench Program days: 512 Pectoral Flyes 710 Pectoral Fly Machine 58 Cable Crossover/Cable Flyes

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