Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.[Read more…]
Arnold Schwarzenegger took to Instagram yesterday to share an old home bodyweight workout of his, which he also shared on Reddit. The workout consists of push ups, sit ups, bent over twists, bent leg raises, squats (aka knee bends), calf raises, and chin ups.
Each bodyweight exercise is performed for a different number of reps depending on the individuals strength level: beginner or advanced.
A full break down of each exercise and its different rep ranges is below, along with highlights from Schwarzenegger’s Reddit post. [Read more…]
This is the free program spreadsheet collection offered on Blaine Sumner’s site.
- linear progression program
- high frequency program
- off-season program
- equipped lifting program
- bench-only program
All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]
Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!