Thought this could be a fun community thing. On Monday I'm starting the Smolov Jr program, a 3 week intense workout program which is notorious for being challenging but giving good results. The program is usually used for bench or squats though Im sure you can do it for any heavy compound lift you want. All you do is find out your 1 rep max if you dont know it, then plug it into this calculator which will generate your entire 3 week program: https://www.smolovjr.com/smolov-jr-calculator/
Now you might be thinking "I'm a busy adult who doesnt sleep enough, I cant do it" well the truth is you have as much time as you make for yourself. The first day of the program I have to commute 3 hours for work, do my 9-5, then drive around Toronto for what will probably be close to another 3 hours to go to a metal concert, and wake up for work the next morning, but despite all that I will be waking up at 5am so that I can get a workout in before work and do this program without messing it up at all. You are the master of your destiny my E-bros, so do yourself a favor and dare to be glorious!
Anyone interested in a group fitness challenge?
https://forum.bodybuilding.com/showthre ... 931&page=1
Just started a version of the intermediate upper/lower version of this. I'd be up for it in a couple of months though. From a glance it looked a bit weird. 10 sets of 3 reps?
Just started a version of the intermediate upper/lower version of this. I'd be up for it in a couple of months though. From a glance it looked a bit weird. 10 sets of 3 reps?
what are you guys trying to get out of your respective programs? smolov is great for increasing your 1rm
Not sure why anyone would visit let alone follow anything from bb.com? are you retarded?
Not sure why anyone would visit let alone follow anything from bb.com? are you retarded?
Som-Pong wrote:https://forum.bodybuilding.com/showthread.php?t=162916931&page=1
Just started a version of the intermediate upper/lower version of this. I'd be up for it in a couple of months though. From a glance it looked a bit weird. 10 sets of 3 reps?
where does it say 10x3? show me
The Intermediate Upper/Lower
Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset
Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset
Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset
Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset
You will be working out 2 consecutive days followed by a rest day and then 2 more consecutive days. Ex: Mon-Upper A, Tues-Lower A, Wed-Rest, Thur-Upper B, Fri-Lower B, Sat-Rest, Sun-Rest, Mon-Upper A…etc.
You’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts every 2 weeks. After 1 week increase the reps by 1 on every set. Ex: Instead of doing bench 3x5 you'll do 3x6. At the end of that week weight increases and the reps will drop back down to 3x5.
*The weight increases are halved between DB exercises. Use your best judgment on weight increases for isolation exercises. The progression may be too fast.
good thread op, I try to bring positivity here and it never works, hopefully you have better luck
Smolov had the 10x3. Sorry for being unclear. English is not my first language.
I just really want to look like zyzz
Increasing 1rm is the plan, I'm doing bench and my goal it to eventually hit the big 300.
My 95-year-old Japanese grandfather is a former cardiologist—his 8 ‘non-negotiables’ for a long, happy life
1. He takes an early morning walk
2. He does an intentional workout
After his walk, he does a tailored workout routine. He starts by stretching, then does a series of strength training and balancing exercises.
He carefully chooses different exercises every day based on his abilities and needs to ensure he stays active without straining his body.
3. He connects with loved ones on social media
After he completes his workout, he pulls out his laptop and logs into Facebook and Instagram.(Masato Toys Forum: CHECK
)
7. He takes multiple naps
8. He eats indulgent meals
My grandfather is incredibly active, but he also has a real love for life’s pleasures, including savoring red meats, cheeses and drinking fine wines.
While Western norms might label some of his dietary choices as unhealthy, his exceptional well-being at 95 is a testament to the fact that many different factors contribute to longevity
https://www.cnbc.com/2023/09/07/95-year ... -life.html
1. He takes an early morning walk
2. He does an intentional workout
After his walk, he does a tailored workout routine. He starts by stretching, then does a series of strength training and balancing exercises.
He carefully chooses different exercises every day based on his abilities and needs to ensure he stays active without straining his body.
3. He connects with loved ones on social media
After he completes his workout, he pulls out his laptop and logs into Facebook and Instagram.(Masato Toys Forum: CHECK
)7. He takes multiple naps
8. He eats indulgent meals
My grandfather is incredibly active, but he also has a real love for life’s pleasures, including savoring red meats, cheeses and drinking fine wines.
While Western norms might label some of his dietary choices as unhealthy, his exceptional well-being at 95 is a testament to the fact that many different factors contribute to longevity
https://www.cnbc.com/2023/09/07/95-year ... -life.html
edit for double-post
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