in the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). at a high level, the program consists of the following: this initial two week phase is all about getting your body acclimated to doing heavy squats regularly. since we keep the loads pretty light, it’s ok if you want to mix in some accessory work like plyometrics or lunges. this cycle will test what you’re made of. you need to properly fuel those muscles to maximize gains. if during the first week you feel fantastic, you don’t struggle at all with any of the sets, then go ahead and load an extra 20lbs onto the bar in week two.
at the other extreme though, if you’re failing sets in your first week, you’ll want to stay at the same weight in week two. if week 2 felt fantastic, then add an additional 10 lbs over what you used for week 3. however, the same applies for week 3 as it did in week 2, if you’re failing sets – don’t increase the load! during this period you get to give your legs a bit of a rest from heavy loads. this means you will work at about 50 to 60% of your new 1rm and concentrate on speed out of the bottom of your squat. hope you enjoyed your break from heavy loads during the switching phase because it’s time to get back to it now. we don’t want you consistently failing reps though, so if this is the case, try reducing the loads a bit. we’re going to get a little squatting in this week, but it’s mostly about resting, stretching and preparing yourself for your 1rm test at the end of the week.
however, if you stick with it and add weight intelligently, you should make great progress on your lifts. this page will none of these lifts should be too challenging, if so, you probably should make sure that you’re basing your numbers of a beginner lifter will make better long term progress off of a more suitable beginner routine., smolov jr calculator, smolov jr calculator, smolov jr 3 days a week, smolov jr spreadsheet, smolov jr for beginners.
making the jump from one hard session a week to four is too great a leap. mentality: when you get to the real ‘nitty gritty’ of instead, add on extra weight to get a total of 15-25 pounds. day, sets, reps, weight. monday, 6, 6, 70%+15-25 lbs. sign up and get an extra one for free. the smolov jr. has you benching four times a week combining, smolov jr overhead press, smolov jr results, smolov jr accessory work, smolov jr reddit
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