It is a squatting program founded by Master of Sport Science, Sergey Smolov. I plan to go back to PTTP soon, but I am looking for something Bench specific. Smolov Jr is a 3 week training routine derived from the “base mesocycle” of the Smolov Russian squat routine. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. The original Smolov Jr. program was based on high frequency training, essentially you do the major lifts (bench/squat/deadlift 4 times per week). Who is ready for Smolov and Smolov Jr. About the program layout, and how you will be lifting during each week. It is recommended to do your Smolov Jr. cycle first in the day, then the rest of your normal session following. Each week the same repetition scheme is repeated. This is the program for lifters who know that anything worth doing is worth doing right. Smolov is every masochistic lifters favorite program. Strengthening Squat and Bench. Results. Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. This section will highlight a number of key training principles that Smolov has used in this program. Texas Method; Hatch Squat; 20 Repsquat; Contact Us; The Program. If this is your first time running smolov jr for bench, I would advise not doing any assistance work for bench, none at all. 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. Also if you ran Smolov before, I’d love to hear your experiences in the comments. Week 1: 1: 90.0%: 3×5: 80.0%: Week 2: 1: 92.5%: 5×3: 82.5%: Week 3: 1: 95.0%: 5×3: 85.0%: Week 4 : 1: 97. It all depends on the trainee’s goals. Smolov Jr is, in essence, the first month of the full program to make the approach less extreme while still kicking you like a mule. Periodized Model. 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. You will want to give up but do not give in. Enter Smolov Jr. Smolov Jr. is a 4 week program that feeds off of the “Base MesoCycle” of the original Smolov squat routine. I’m again going to start by stating the obvious here, but this is a shorter version of the original Smolov Program. I have to admit, I also wanted to humblebrag a little about my progress. If you are looking out to up your squatting strength to super human level, give a pat on your back as you have landed on the right page. Smolov Junior for Bench Press. difference. OHP also shows up on deload week, in case you wanted to give it a go as well. I wanted to share my experience with it, in case anyone would find it helpful. 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). Smolov Junior is just the base mesocycle from the Smolov Squat Routine with a small adjustment. Drawing from what the guys at Juggernaut have said before on program design, a program isn’t good or bad; it’s either appropriate or inappropriate. smolov jr bench routine review (w/ cliffs) bench was stuck at 310 for about 3 months, decided it was time to do something drastic. Ich spiele mit dem Gedanken Smolv Jr. für Squat und Bench parallel zueinandner zu machen, weil ich mal etwas sehr hochfrequentiertes ausprobieren wollte. and matched my starting number, but it is; what it is. Did Smolov for squat at the same time and got 35 pounds on that. Home; Smolov Programs. You have to really understand your own limits, especially in terms of recovery, to add any extra chest or tricep work on this program. It’s the meat and potatoes of the 13 week program and will have you dreading squat days by the end. Smolov JR. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Day Sets / Reps; Day 1 (Monday) 6 / 6: Day 2 (Wednesday) 7 / 5 : Day 3 (Friday) 8 / 4: Day 4 (Saturday) 10 / 3: The weights used on each day are based on your one rep max according to the table below. ; On December 26th I tested my Bench Press and my best was 127.5kg. Apparently it’s easier and can be used for a variety of lifts. As for running it for bench; I've read that the Smolov Jr program is popular for this - some people even run a Smolov Jr for bench alongside the full Smolov for squat (I personally don't think my shoulders would take that) - but the percentages in the full Smolov are (apparently) too hard to keep up with for bench. Just as a brief note, a lot of people were wondering about “Smolov Junior”. Can the Smolov program be adapted for the bench press? The Principles of The Smolov Squat 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.. There are many methods for improving your bench press but by far one of the most effective is the Smolov Jr bench press program. Smolov Jr. In my case, I’m going to be using this routine for the bench press. What is needed in terms of diet and training to maximize Smolov. What the pros and cons of Smolov are. Smolov squat program is one of the most renowned approaches to enhance your squatting strength and take it to your desired numbers. 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 Smolov Jr program may be slightly easier to run as the higher rep range utilized in the Smolov program can lead to a greater build-up of fatigue. Tips These programs are meant to be used as variation to your standard programming. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. So if you use a Smolov program for the bench, use Smolov Jr. For example, if you are running this routine for Bench Press, you should squat alongside this program as normal. How the Smolov Jr. bench press cycle is set up. I tested my bench this week from the 3-week cycle of Smolov Jr. and I stayed about the same as I was before by about a 5 lb. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. Any program is going to produce a result for an individual. Take a look. Working Sets: Weight: Percent. Smolov Jr. is a three week program based on the Russian Squat routine known as Smolov. If you haven’t heard of Smolov before, it’s a badass Russian 13 week squatting program designed to turn men into monsters. For muscle groups that do not affect the lift you are focusing this cycle on, just proceed as normal. Deadlifts will interfere with your squats. For only 3 weeks commitment you can beat the gains I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. The brutal squat program that almost guarantees a big PR. Pro version let's you run multiple sessions at the same time, so if you want to do a Smolov Jr. bench and squat program, you can track both in this app. Most training programs will follow a periodized model. I have added as much as 15kg on the Russian Squat Routine and 25kg on Smolov (10kg on the base cycle, and 15kg on the intense cycle). Smolov Junior. Smolov Jr. It's not nearly as brutal as the original squat program, but still enormously challenging.
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