18+ Smolov Bench Calculator

Monday 200x6x6 Wednesday 215x7x5 Friday 2275x8x4 Saturday 240x10x3. Web A 4 week intensive squat cycle this is just one part of the larger infamous 13 week squat specialization cycle.

Smolov Jr Spreadsheet All Things Gym

The first option will allow to compute your 1rm specifying the.

. I tested my Bench Press and my best was 115kg. 10x3 85 of your 1rm. 6x6 70 of your 1rm.

Web 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. Web Smolov Jr.

Web Week 3 weight. Web Smolov Jr. Im going to work with this number for the calculations.

Generates a 3 week workout based on your current 1 rep maximum. Web Smolov Jr. Completed the 10x3 On March 16.

Smolov Squat Program Calculator. Add 15-25 pounds to your bench press. High Volume Competition September 11 2017.

If you want to jack on a fair bit on your squat in 4 weeks and do. The weights youll be. Web Smolov Jr Bench Press Routine.

Calls for you to lift four days per week with increasing intensity and sustained volume. 7x5 75 of your 1rm. Web July 18 2017.

Smolov Jr is not for your squat. No more fiddling with spreadsheets and print outs at the gym. Web Smolov Bench Calculator.

8x4 80 of your 1rm. More info on Smolov Squat Routine. I tested my Back Squat and my best was 130kg.

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. Commonly an increase in intensity is followed in tow by a decrease in. It is a reduced version of Smolovs routine adapted to support and improve your bench press.

Web It focuses purely on building your squat. Generates a 3 week workout based on your current 1 rep maximum. My current 1RM for bench press is 330lbs touch and go.

Smolov Jr Calculator Doug Grows