The Hatch Squat Program uses a descending pyramid rep scheme. Smolov Jr was wooingly calling my name from across the way. Still tough. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. It is further divided into 5 different phases. There is no need for printed excel-tables in the gym anymore. Sheiko Powerlifting Program Excel' title='Sheiko Powerlifting Program Excel' />Smolov Squat check out our write up on the program. Pro t ect sheet. Two day per week front and back squat program. I could not find a calculator anywhere on the net that had the Smolov squat cycle, properly written up. Above, we've assembled three major squat programs — Smolov, Smolov Jr., and the Russian Squat Program — into and easy-to-use calculator and spreadsheet that produces custom programs based on . Smolov Program You know that when a squat program is designed and named after a 'Russian Master of Sports' that it's going to be seriously tough. Pros & Cons of Smolov Squat Routine & Smolov Jr. Pros of Smolov Jr. The 6-week Russian bench press program is an ideal program for peaking up for a powerlifting meet. Here are a number of highest rated Smolov Jr Bench pictures on internet. I wanted to continue squatting 3 times per week. If you haven't been through it, then while following the Smolov Jr. The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. Cube Method Excel Spreadsheet. ATG Smolov Jr Spreadsheet There are different Smolov Jr Set & Rep Schemes out there. Read the rest of this review to find out why I think Smolov is actually damaging to your long term progress. I put together a spreadsheet (based off of MEatRHIT's original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. ATG Smolov Jr Spreadsheet There are different Smolov Jr Set & Rep Schemes out there. Smolov Jr Versions Program Sets x Reps Sets x Reps Sets x Reps Sets x Reps Smolov Jr 4x9 5x7 7x5 10x3 Smolov Jr Alt 6x6 7x5 9x4 10x3 1RM Squat: 1 RM date Week 2 Increase Week 3 Increase Two intermediate routines—a 3-month plan and a 4-month plan. Note: every powerlifting program and powerbuilding program below includes an excel spreadsheet and pdf that is free to download. Although the accessory movements are optional, you can choose to perform . Those who pursue the Smolov Squat Routine, or Smolov Junior for Bench, are, in my opinion, being completely short-sighted and even foolish. Sheiko Novice Routine (Beginner Program) The novice routine is 6 weeks long and intended to be used as a general strength and physical fitness program. Most people use 5 to 1. Train the squat 2x per week for 12 weeks. Originally Posted on Tuesday, April 03, 2012 11:23 AM. The Smolov Jr. training program is focused on squatting and/or benching 4 times per week over a period of 3 weeks. Smolov Jr. - 5/3/1 Excel spreadsheet. This App allows you to simply keep track of your Smolov or Smolov jr. powerlifting cycles. It is an intense program, and hence you must not consider it running back to back. He said it would add pounds to your Squat if you did it correctly, and he swore by it. I did Smolov Jr. and cut back CrossFit conditioning workouts to 2x per week, with an 8 min cap for each session. Intense Cycle - Weeks 9,10,11,12. Smolov: Back Squat: 13 weeks: 3-4 days/wk ~1-1.5 hours: Full squat program designed to massively increase squat strength: Upper Body, Deadlifts, Front Squat: Put other lifts on the back burner as squats will be the main focus for 13 weeks. If you're willing to build these lifts at any cost (e.g. There is one heavy day and one fast day where the percentages are much lower and must be lifted with maximal intent. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. Now that I've got you hooked, let's talk about the Smolov Bench . Michael McKenna. Oh, and whats peoples experience, if any with running the two together? Join Today and Lift Heavier Shit. We consent this nice of Smolov Jr Bench graphic could possibly be the most trending topic when we portion it in google lead or facebook. Smolov program and smolov jr program spreadsheets. If you're willing to build these lifts at any cost (e.g. Smolov Jr. Calculator. Smolov is 13 week squat training program that was developed in the soviet union by Sergey Smolov. Boris Sheiko 5 Week Competition Program. [Read more…] But it was tiring. But, he then added, he did the program based off a max less than what he . The athlete will attempt a 103% of 1RM squat in week 11. Use one of the schemes below. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken between cycles. It is a 3x per week program, with the middle day being a lighter volume recovery day. Update: I just added a sheet that calculates the Smolov Jr Program (choose the "Smolov Jr" bottom tab). Just make sure not to be hard on the knees. Michael McKenna. Next . Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. Smolov Switching Microcycle New 1RM Squat from Base Mesocycle 0 Start Date 12-Aug-2019 "The motto of the switching program is speed, and speed again." S. Y. Smolov 1 12-Aug-2019 14-Aug-2019 16-Aug-2019 Squat Negative Each training session programs front squats and back squats. Boris Sheiko 4 Week Preparatory Program. Week 7-8 - The switching phase. Don't miss: Russian Squat Program Extended Russian Power Routine Spreadsheet Smolov Squat Program 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. 3 - Pause squat or front squat. Smolov is broken down into five phases: Phase In - Weeks 1,2. Still tough. Calculators For Various Powerlifting Programs. Smolov Program; Smolov Jr. 20 Repsquat; Contact Us; The Program. XLS. But, he then added, he did the program based off a max less than what he . Program a "little bit" easier. Your brain will then recruit high-threshold motor units to help you complete the set. Here are a number of highest rated Smolov Jr Bench pictures on internet. It's no surprise with that and the Smolov Squat Program that I was squatting 300 pounds less than 1.5 years later. Batch File To Delete Desktop Icons. basically, im planning on running smolov for my squats and smolov jr for bench press. Back in the 1990s, a friend of mine talked to me about the Russian Squat Cycle. Smolov Squat Routine Calculator. No more spreadsheets and printouts. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. List of Powerlifting Programs and Routines + Powerbuilding Programs Smolov is a Russian Squat routine that will… (Jumps and Pluos). Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. It was doable. Going to be rebuilding Snatch and Clean and Jerk since it's been half a year since I had bumper plates. Smolov Microcycle and Mesocycle. P references. If you start adding your own shit to the recipe, I'm not . 1 - Squat. Week 1-2 - Introductory 'light' microcycle. The program is often regarded as brutal and has been criticized for leading to overtraining and/or long term staleness. Developed by Sergey Smolov, this particular program makes the bold claim that an athlete can increase their squat "by up to 100 lbs". 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. Smolov Jr. - 531 Excel Spreadsheet. So it came in handy that Chad Wesley Smith and from Juggernaut Training Systems posted the following . Phase In: During this phase you will get used to the frequency of squatting three times per week. En a ble autocomplete. The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. I recently did the Russian Squat Program and enjoyed it greatly. Base Cycle - Weeks 3,4,5,6. Take a series of 3-5 deep breaths for every rep. Smolov Switching Microcycle Enter Current Power Clean 1RM Enter Current Box Squat 1RM "The motto of the switching program is speed, and speed again." S. Y. Smolov Slowly & controlled. The following is a guest post from forum member Harrison, a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks.I (Yusef) have added some of my own notes at the end of my experience with Smolov Jr as well. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. Smolov also suggest doing a warm up before EVERY workout that consist of wide grip press behind the neck, squats, and a snatch without any knee dip. They point to a recent term strategy and help execute simple boring little things for years and years until we achieve mastery of the fundamentals. The beginner routine. Previous Dan Green Training Program. Squat Negative Power Clean Box Squat 8x3 12x2 Smolov Intense Microcycle 4x 3x4 5x4 2x5 3x3 2x4 5x5 . The Smolov Senior is a 13 week squat program that has become very widely used among the local CrossFit® community in Tuscaloosa, Alabama (and I assume everywhere else as well, because I see posts . Taper - Week 13. Cult of Strength. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. 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. I put together a spreadsheet (based off of MEatRHIT's original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. Its submitted by processing in the best field. Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. Switching Phase - Weeks 7,8. When applied correctly, most lifters can expect a strength gain of around 100 pounds on their squat—a little less or . The athlete will attempt a 103% of 1RM squat in week 11. Apr 24 Alternatives to Smolov. About; Personal Records; Contact; Home » Workouts » Cube Method Excel Spreadsheet. edited 6y. The Principles of The Smolov Squat Program This section will highlight a number of key training principles that Smolov has used in this program. So I made it. For complete details on the 1. Fundamental Principles. This excel sheet will also let you know which accessory movements you should perform which can aid in increasing your numbers on the specified lifts. Boris Sheiko. Apr 24 Alternatives to Smolov. Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. The Hatch Squat Program uses a descending pyramid rep scheme. Download: Hatch: Front Squat, Back Squat: 12 weeks: 2 days/wk ~1 hour: Full 12-week squat cycle, to . While not recommended for general strength work, as articulated… yet i cant find one for smolov jr, and im not great with excel :P. i was just wondering if anyone has one and could pass it on. Imagine that, but for your bench. Update: I just added a sheet that calculates the Smolov Jr Program (choose the "Smolov Jr" bottom tab). Smolov Jr. - 531 Excel Spreadsheet - All Things Gym. Smolov Squat Routine Calculator; Smolov Jr. Calculator; 1RM Calculator; About. Smolov junior is a three-week intermediate loading training program that is basically just the base mesocycle (Accumulation block) in Smolov Sr. If you're prepared to do the work, you could enjoy a 30-60+ pound increase for 6 weeks (15-25 pounds in bench) of hard graft (including the intro cycle). It peaks up your bench press for a specified period of time. Smolov Jr. is a popular variant from the original Smolov squat cycle. If you have been through the brutality of the Smolov Squat Program, you might find the Smolov Jr. In reality, most people won't be able to add 100lbs to . Spreadsheet entry jobs fall under the data entry category, and they are most sought after jobs for people who want to keep themselves busy while they wait for a preferred job. Week 9-12 - Intense Mesocycle. We consent this nice of Smolov Jr Bench graphic could possibly be the most trending topic when we portion it in google lead or facebook. We identified it from obedient source. Smolov Jr was the most effective, getting me 10kg when I ran it for BS, and 17kg when I ran it for FS. He said it would add pounds to your Squat if you did it correctly, and he swore by it. Irrespective of which program you choose to go for you would have to predetermine the weights that you would be using and progressing within each of your training sessions. Back in the 1990s, a friend of mine talked to me about the Russian Squat Cycle. Ah, yes. Smolov Jr. - 5/3/1 Excel Spreadsheet If you are an experienced lifter, you must be knowing the pros of both the individual Smolov Jr Program and the 5/3/1 program. The squats' volume and intensity in this program are based on the following percentages, by week. They are as follows:-. Smolov Jr Program. This high volume, high frequency routine will have you lifting four days per week, with the option to spread it over three days per week. 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, a four-week intense cycle, then a one-week taper before you finally max out. 3-5 reps of each, and do around 2 sets for each exercise. A c cessibility settings. Week 13 - Tapering week. Smolov. Train the squat 2x per week for 12 weeks. . Smolov Jr Bench. Smolov junior is a three-week intermediate loading training program that is basically just the base mesocycle (Accumulation block) in Smolov Sr. This is an over reach programme for squat and deadlift so it will be tough on your body; DO NOT RUN THIS PROGRAMME BACK TO BACK unless you want to end up injured. I've tried a month of squat everyday, run smolov Jr (6x6,7x5,8x4,10x3) twice, and I'm just about to start the final week of the Russian squat routine. It is often run for the squat or the bench press. It was doable. Warm up to your working weight and do the reps and sets as indicated. The squats are the core of the program. Update: I just added a sheet that calculates the Smolov Jr Program (choose the "Smolov Jr" bottom tab). The App. I put together a spreadsheet (based off of MEatRHIT's original . Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Its submitted by processing in the best field. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. The bench press has always been the worst lift for me, and after seeing two incredibly scrawny bros benching 90kg with traditional "its all you" discourse . Smolov Jr Versions Program Sets x Reps Sets x Reps Sets x Reps Sets x Reps Smolov Jr 4x9 5x7 7x5 10x3 Smolov Jr Alt 6x6 7x5 9x4 10x3 1RM Squat: 1 RM date Week 2 Increase Week 3 Increase It is a 3x per week program, with the middle day being a lighter volume recovery day. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. There's no upward motion. Each training session programs front squats and back squats. We identified it from obedient source. 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. To unprotect in Excel: Tools>Protection>Unprotect Sheet in Calc (OpenOffice): Looking forward to the chance to dial in form. a record attempt) then this might be the ticket! Day Structure and Exercise Selection. However, I can't load it onto this page. My Final Results. Smolov INSIST adding explosive drills in with these first 2 weeks. I put together a spreadsheet (based off of MEatRHIT's original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. This phase shouldn't be too tiring. 2 Comments. Use one of the schemes below. It is an excel speadsheet, where you type in your max and it gives you the weight, sets, and reps for the whole cycle. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. Like its senior counterpart, Smolov Jr. is based around high frequency, high volume . You can now easily calculate the Smolov-Cycle which fits best for you and checkmark every set you did. Program you will surely experience one of the toughest training protocols you have ever tried in your lifting career. On the other hand, many have had huge success with the program and a handful of people have . While not recommended for general strength work, as articulated… Use this guide for the safety pins. Smolov Squat Routine Spreadsheet (Includes Smolov Jr Calculator) September 28, 2013 By Gregor Winter 33 Comments Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. cheers . 2 - Bench Row or Chest Supported Row. BBG: 135, 155, 155, 165, 175, 175, 175 Back Squats: 270x6x6. Generates a 3 week workout based on your current 1 rep maximum 4 - light bench assistance volume I created an excel . The reason these jobs are popular is because they require basic computer skills; and if you need to do the job from home, all you need is a computer, Internet connection . I did Smolov Jr. and cut back CrossFit conditioning workouts to 2x per week, with an 8 min cap for each session. When I first started bodybuilding, I did the 20 rep squat program. ive found an excel sheet for smolov which is very helpful. The breathing will allow your body to recharge mentally and physically as you aim for another rep. Simply click on the program you want (and navigate to its page), download the excel sheet near the top, enter your maxes, and track your results! How many of you would love to put 100 lbs on your squat in just 3 months? Smolov Jr Bench. The tables below will populate with the weights for you to use throughout the program. Take a 3 week break from squat work, test your NEW RM, enter it in the box below and continue with the program Smolov program - Intense phase Enter your NEW squat RM: Like its senior counterpart, Smolov Jr. is based around high frequency, high volume . Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. ADVANCE TO THE NEXT LEVEL OF POWERLIFTING. The core of the program remains the same but some improvements have been made such as autoregulated Joker Sets. Practical advice for following advanced MS, MSIC, and CMS plans. The Smolov Jr. training program is focused on squatting and/or benching 4 times per week over a period of 3 weeks. Week 3-6 - Base mesocycle. XLS. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. a record attempt) then this might be the ticket! Seemed like a good a time as any to jump back in the fray. Ah, yes. It's taken me a while to update because I skipped a month (more on that soon) and was slow to write this post. Smolov Jr. - 531 Excel Spreadsheet - All Things Gym Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. Smolov Squat Program. Originally Posted on Tuesday, April 03, 2012 11:23 AM. Enable formula suggestions ( W) Enable formula corrections ( V) N otification rules. Enter Current Box Squat 1RM "The motto of the switching program is speed, and speed again." S. Y. Smolov Squat Negative Power Clean Box Squat 8x3 12x2 Smolov Intense Microcycle 4x 3x4 5x4 2x5 3x3 2x4 5x5 2x3 4x3 4x4 Sheets are protected to prevent accedental changes. Thanks to Gavrilo Gavrilov For These Unique, Exclusive Programs. Smolov is every masochistic lifters favorite program. Smolov Squat Cycle. Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. Activity dashboard ( Z) Activit y dashboard privacy. 2 Apr 2012. If anyone's interested in Brandon Lilly's Cube Method here's the excel spreadsheet: Link. The Smolov Squat Program consists of a routine that sustains for 13 weeks. Beyond 5/3/1 spreadsheet calculator. Smolov Jr Program for Squat and Bench Press. Go easy on the other exercises. The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Pin on Crossfit Motivation Fit in '14 Pinterest. I went from not being able to squat the bar (due to anorexia) to putting 300 lbs on my squat at just 155 lbs.The 20 rep squat program is something all serious lifters should try to seriously get their squat . Day 1 - Squat + Back. The legendary Russian Squat routine that can edit your Squat opening up to 100 pounds in 13 weeks Smolov was created by the warm master Sergey Smolov. Smolov Squat Program Russian Squat Program Texas Method Workout Program Korte 3×3 Program. Beyond 5/3/1 was recently published by Jim Wendler. After seeing the success zahrada had with his Smolov Jr. for Bench 5/3/1 routine ( details and results here ), I wanted to give it a try because bench is the lift I'm most embarrassed by, and would really like to get it to a respectable number. I put together a spreadsheet (based off of MEatRHIT's original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. I recently did the Russian Squat Program and enjoyed it greatly. choose File - 'Make a Copy' or 'Download as' (xlsx for excel for example) So I was thinking 'What to do after 13 weeks of Smolov?' (get your Smolov Squat Program Spreadsheet here). This is the final update for my Smolov squat routine. On their squat—a little less or and sets as indicated Squat routine that sustains for 13.! Recruit high-threshold motor units to help you complete the Set and 5/3/1 into one.. Upward motion middle day being a lighter volume recovery day workouts » Cube Method spreadsheet. Percentages, by week V ) N otification rules less or version of the program based off a max than. Week over a period of 3 weeks is focused on squatting and/or benching 4 per! Contact Us ; the program the Russian Squat cycle, to 12 weeks: 2 days/wk ~1 hour: 12-week. Cost ( e.g week Squat training program that is basically just the base mesocycle ( Accumulation block ) in Sr... Kg and lbs train the Squat or the bench press motor units to help you complete the.... Ms, MSIC, and whats peoples experience, if any with the... 5X4 2x5 3x3 2x4 5x5 brutality of the Smolov Jr program this will! Squat 2x per week for 12 weeks: 2 days/wk ~1 hour: full 12-week Squat,! Will allow your body to recharge mentally and physically as you aim for another rep any to jump in... Is broken down into five phases: phase in - weeks 1,2 week based. Might find the Smolov Squat routine Calculator ; Smolov Jr. training program is focused on squatting and/or 4! 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