19+ Smolov Jr Bench Calculator

And 13-week Full Smolov Squat protocols. I tested my Bench Press and my best was 115kg.

Smolov Squat Calculator On The App Store

I tested both mi.

. Smolov jr bench calculator. Completed the 10x3 On March 16. Its a three week program designed to improve your one rep max.

Calculates the weights you should use based on your one rep max for. The weights youll be lifting in each. Monday 200x6x6 Wednesday 215x7x5 Friday 2275x8x4 Saturday 240x10x3.

Generates a 3 week workout based on your current 1 rep maximum. The 3-week Smolov Jr. Incline bench max calculator.

Commonly an increase in intensity is followed in tow by a decrease in. Smolov Squat Program Calculator. This month Dec 2017 I ran Smolov Jr on both my Back Squat and Bench Press.

This is literally maximizing the amount of volume that your body can take. I did Smolov jr for bench chins and squats and then front squat OHP and barbell rows end of last year and definitely did not add 20kgs to my bench. Enter your one rep max and the week-to-week weight increment you plan on using and the tables above will populate with the weights for you to use.

I tested my Back Squat and my best was 130kg. Smolov program Base. Calls for you to lift four days per week with increasing intensity and sustained volume.

And if you thought youll be cruising through the three weeks following the same rep ranges and lifting the same weights youre mistaken. I decided to go for a rep max not a 1 rep max because my. More info on Smolov Squat Routine.

Also makes it easy to keep track of where. Smolov jr calculator. Will require you to bench FOUR times a week for three weeks.

Smolov Jr Calculator Sq Pdf