If you are a bit diffident about the poundages you put on your basic compound lifts, the Smolov Jr. 5/3/1 program will work the best for you. Ask any expert or a professional power- or weightlifter, they will let you know the magic of low reps done with heavy poundages. These programs not only claim to increase your poundages on lifts like Bench Press, Squats, Deadlifts, and Overhead Presses but they also pack on a decent quality of muscle mass on your frame without putting your body on an anabolic cycle.
Irrespective of your goals, if you are one of those who always want to stay athletic along with being strong and sport a muscular look all year round, then building a firm foundation of strength is necessary for that kind of goal. Lifting heavy on the basic compound lifts provides your muscles with a great deal of density and maturity. Once you attain them, no physical goal will be too far-fetched for you.
So if you have made up your mind to up your strength levels, the Smolov Jr. – 5/3/1 program will serve you in the best of your interests. Let’s have a look at them.
Smolov Jr. – 5/3/1 Excel Spreadsheet
If you are an experienced lifter, you must be knowing the pros of both the individual Smolov Jr Program and the 5/3/1 program.
Irrespective of which program you choose to go for you would have to predetermine the weights that you would be using and progressing within each of your training sessions. Spreadsheets in the form of Excel sheets are quite helpful in such cases.
Won’t you feel excited if the algorithm of both of these programs gets combined in a single spreadsheet? You would be in a position to enjoy the best of both worlds. To ease out your perplexity of calculating the weights, we have something for you.
The excel spreadsheet presented by us will allow you to easily determine the poundages that will push your muscles to their limits without over-training them. You can simply put in your 1 RM in the template and get the exact weight you should upload the bar in your next training session.
The person to whom the whole credit for creating such a wonderful spreadsheet goes to is u/Mogwoggle on Reddit. He has very accurately done his math and put before you a perfect combination of both the programs in a Google sheet.
Smolov Jr Squat and Bench Press Spreadsheets
Smolov Squat Program
Russian Squat Program
10 Wendler’s 5/3/1 Program Spreadsheets
nSuns 531 LP Workout Programs with Spreadsheet
The bottom line of the Smolov Jr – 5/3/1 program is to increase your strength levels with a low-rep approach. But before following any of these programs you must keep in mind to have attained a decent level of lifting experience. Also, the use of lifting accessories like lifting belt and knee wraps should be used for additional safety.