If you want to bring up your bench press, try a cycle of Smolov Jr.
Instruction:
- open the spreadsheet in Google docs
- go to ‘File’ – ‘Make a Copy’ o ‘Download as’
- enter your max lift and hit the gym
Best of Olympic Weightlifting
Best of Olympic Weightlifting
If you want to bring up your bench press, try a cycle of Smolov Jr.
Instruction:
Does the spreadsheet only work accurately for pounds?
When I enter kg equivalents, the numbers are a little greater than realistic goals…
Hey CFNiagara,
if you click on “Show all formulas” you will see that the spreadsheet uses MROUND in the D column.
MROUND(number, multiple) follows standard rounding rules and rounds to a specified multiple, which is set to 2.5 in our case here.
If you change that ‘multiple’ can adjust it to your needs (smaller or larger jumps).
Since everything is working with percentages, I think it should work accurately with kg.
95% X 3reps ??? Normal or Negative ???
If you look at the formulas you can see how the numbers come to exist.
It should say 91% = 305 (lifted) / 335 (max).
But the spreadsheet calculates it based on the first max (320). (305 / 320 = 0.953125)
i mean , over 90% of your max, all you can bench is x1 rep … maybe x2 reps if you cheat , It’s impossible for an elite athlete to do 3 reps in 90 or 95% of his max .
ex : my max is 150kg so 100% = 150kg .. How can i bench the 2nd week my max (150kg) For X 3 Reps and 10 Sets ?????
Not to mention the crazy 3rd Week program of Saturday i have to bench 10kg OVER my MAX (160kg) for 3 reps X10sets ??? Is that even Possible for a human ? 🙂
i just put pounds and i think it is accurate now … ( no errors in the error column with pounds )
But Again .. 3rd week 3 reps X 10 Sets in 95% ??? An elite athlete can only do 1x rep of his max in this percentage ( 90% – 95% )
An elite PL athlete could do 3 reps for 3 or 4 sets (TOPS) in 85% of his max .
The guy who did the spreadsheet added 20 in week 2. That might be a bit much depending on how accurately you estimated your max.
The program calls for week 1 Sat – 10x3x85%. next week add 5 kg, week 3 add another 2.5kg.
http://forum.bodybuilding.com/showthread.php?t=115451021&page=1
So let’s say for a 100kg max bench you would do:
week 1 Sat: 85kg 10×3
week 2 Sat: 90kg 10×3
week 3 Sat:92.5kg 10×3
Sounds reasonable.
Can you tell me what is the difference between the smolov jr bench and the smolov jr tabs? i can tell there is an increase in weight difference but i can’t see why?