Smolov Jr Bench Spreadsheet
Most people use 5 to 10 lbs for the increment value.
Smolov jr bench spreadsheet. If youre more of a spreadsheet person download our excel smolov jr calculator. Ohp also shows up on deload. There are many methods for improving your bench press but by far one of the most effective is the smolov jr bench press program. The infamous smolov program for squats and smolov jr for squat andor bench.
Generates a 3 week workout based on your current 1 rep maximum. For complete details on the 13 week smolov squat check out our write up on the program. Mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. For complete details on the smolov jr.
Bench press is one of three big lifts in powerlifting and the only one that focuses purely on your upper body strength. Program check out our write up. Most people use 5 to 10 lbs for the increment value. I put together a spreadsheet based off of meatrhits original workout2xls file that incorporates both of these with a light bench that allows to test a 1rm on the deload week.
If youre willing to build these lifts at any cost eg. I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. Is an abbreviated version of the smolov squatting protocol.
A record attempt then this might be the ticket. Enter your one rep max and the week to week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program. The brutal squat program that almost guarantees a big pr. It is also very often used for bench press.
However if you stick with it and add weight intelligently you should make great progress on. If you prefer we have a smolov app for both ios and android available for download. For many of you this 4 day per week regimen will include some of the toughest sets youve ever attempted. Bench report by a redditor.
Strengthening squat and bench. Open the spreadsheet in google docs go to file make a copy o download as enter your max lift and hit the gym via this smolov jr. And 531 into one program.
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