{"id":602,"date":"2025-12-09T17:00:00","date_gmt":"2025-12-09T08:00:00","guid":{"rendered":"https:\/\/genki-no-limit.com\/?p=602"},"modified":"2026-02-18T21:14:10","modified_gmt":"2026-02-18T12:14:10","slug":"%e3%80%90%e8%a6%81%e3%83%81%e3%82%a7%e3%83%83%e3%82%af%e3%80%91%e3%83%99%e3%83%b3%e3%83%81%e3%83%97%e3%83%ac%e3%82%b9%e3%81%8c%e6%9c%ac%e5%bd%93%e3%81%ab%e4%bc%b8%e3%81%b3%e3%82%8b%ef%bc%9f%e8%a9%b1","status":"publish","type":"post","link":"https:\/\/genki-no-limit.com\/?p=602","title":{"rendered":"\u3010\u8981\u30c1\u30a7\u30c3\u30af\u3011\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u304c\u672c\u5f53\u306b\u4f38\u3073\u308b\uff1f\u8a71\u984c\u306e**\u30b9\u30e2\u30ed\u30d5\u30fb\u30b8\u30e5\u30cb\u30a2\uff08Smolov Jr.\uff09**\u3068\u306f \u2014 3\u9031\u9593\u3067\u201c\u4f38\u3073\u308b\u611f\u899a\u201d\u3092\u63b4\u3080\u305f\u3081\u306e\u5b9f\u8df5\u30ac\u30a4\u30c9"},"content":{"rendered":"\n<p>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u304c\u306a\u304b\u306a\u304b\u4f38\u3073\u306a\u3044\u3002\u30d5\u30a9\u30fc\u30e0\u306f\u60aa\u304f\u306a\u3044\u306f\u305a\u306a\u306e\u306b\u3001\u540c\u3058\u91cd\u91cf\u3067\u505c\u6ede\u3057\u3066\u3057\u307e\u3046\u2015\u2015\u305d\u3093\u306a30\u4ee3\u301c50\u4ee3\u306e\u300c\u7d50\u679c\u3092\u51fa\u3057\u305f\u3044\u5927\u4eba\u306e\u7537\u300d\u3078\u3002\u4eca\u56de\u306f\u30a6\u30ef\u30b5\u306e**\u30b9\u30e2\u30ed\u30d5\u30fb\u30b8\u30e5\u30cb\u30a2\uff08Smolov Jr.\uff09**\u3092\u308f\u304b\u308a\u3084\u3059\u304f\u89e3\u8aac\u3057\u307e\u3059\u3002\u77ed\u671f\u96c6\u4e2d\u3067\u201c\u30d4\u30fc\u30ad\u30f3\u30b0\u201d\u3059\u308b\u305f\u3081\u306e\u30e1\u30bd\u30c3\u30c9\u3067\u3001\u6b63\u3057\u304f\u4f7f\u3048\u30701RM\uff081\u56de\u306e\u6700\u9ad8\u6319\u4e0a\u91cd\u91cf\uff09\u306b\u660e\u78ba\u306a\u30d6\u30fc\u30b9\u30c8\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002\u305f\u3060\u3057\u30ea\u30b9\u30af\u3082\u3042\u308b\u306e\u3067\u6ce8\u610f\u70b9\u3082\u3057\u3063\u304b\u308a\u89e3\u8aac\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u307e\u305a\u7d50\u8ad6\uff1a\u3053\u3093\u306a\u4eba\u306b\u5411\u3044\u3066\u3044\u308b \/ \u5411\u3044\u3066\u3044\u306a\u3044<\/h2>\n\n\n\n<p>\u5411\u3044\u3066\u3044\u308b\u4eba<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u57fa\u790e\u529b\uff08\u5b89\u5b9a\u3057\u305f\u30d5\u30a9\u30fc\u30e0\u3068\u4e2d\uff5e\u9ad8\u91cd\u91cf\u306e\u7d4c\u9a13\uff09\u304c\u3042\u308b\u4eba\u3002<\/li>\n\n\n\n<li>3\u9031\u9593\u306e\u96c6\u4e2d\u30d6\u30ed\u30c3\u30af\u3067\u201c\u30ae\u30a2\u3092\u4e00\u6bb5\u4e0a\u3052\u305f\u3044\u201d\u4eba\u3002<br>\u5411\u3044\u3066\u3044\u306a\u3044\u4eba<\/li>\n\n\n\n<li>\u30d9\u30f3\u30c1\u306e\u57fa\u790e\u304c\u56fa\u307e\u3063\u3066\u3044\u306a\u3044\u521d\u5fc3\u8005\uff08\u983b\u5ea6\u3068\u5f37\u5ea6\u306e jump \u304c\u5927\u304d\u3059\u304e\u308b\uff09\u3002<\/li>\n\n\n\n<li>\u8098\u3084\u80a9\u306b\u6162\u6027\u7684\u306a\u75db\u307f\u304c\u3042\u308b\u4eba\u3002\u7121\u7406\u306b\u3084\u308b\u3068\u30b1\u30ac\u306e\u78ba\u7387\u304c\u4e0a\u304c\u308a\u307e\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u30b9\u30e2\u30ed\u30d5\u30fb\u30b8\u30e5\u30cb\u30a2\u3063\u3066\u4f55\uff1f\uff08\u3056\u3063\u304f\u308a\uff09<\/h2>\n\n\n\n<p>\u30b9\u30e2\u30ed\u30d5\u30fb\u30b8\u30e5\u30cb\u30a2\u306f\u3001\u30ed\u30b7\u30a2\u7cfb\u306e\u4f1d\u7d71\u7684\u306a\u5f37\u5316\u30d7\u30ed\u30b0\u30e9\u30e0\u300cSmolov\u300d\u306e\u77ed\u7e2e\u7248\u3067\u3001<strong>3\u9031\u9593\u00d7\u90314\u56de<\/strong>\u306e\u77ed\u671f\u96c6\u4e2d\u30d7\u30ed\u30b0\u30e9\u30e0\u3067\u3059\u3002\u5143\u3005\u306f\u30b9\u30af\u30ef\u30c3\u30c8\u7528\u306b\u6709\u540d\u306b\u306a\u3063\u305f\u9577\u671f\u30d7\u30ed\u30b0\u30e9\u30e0\u306e\u201c\u7c21\u6613\u7248\u201d\u3067\u3001\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306b\u3082\u5fdc\u7528\u3055\u308c\u307e\u3059\u3002\u76ee\u7684\u306f\u9ad8\u983b\u5ea6\u30fb\u9ad8\u30dc\u30ea\u30e5\u30fc\u30e0\u3067\u795e\u7d4c\u7cfb\u3068\u7b4b\u529b\u3092\u523a\u6fc0\u3057\u3001\u77ed\u671f\u9593\u30671RM\u3092\u4f38\u3070\u3059\u3053\u3068\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u57fa\u672c\u30eb\u30fc\u30eb \u2014 1RM\uff081\u56de\u6319\u3052\u3089\u308c\u308bMAX\u91cd\u91cf\uff09\u30d9\u30fc\u30b9\u3067\u7d44\u3080<\/h2>\n\n\n\n<p>\u4ee3\u8868\u7684\u306a\u30bb\u30c3\u30c8\uff06\u30ec\u30c3\u30d7\u69cb\u6210\uff08\u9031\u306e4\u30bb\u30c3\u30b7\u30e7\u30f3\u3067\u56fa\u5b9a\uff09\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day1\uff08\u4f8b\uff1a\u6708\u66dc\uff09\u20266\u30bb\u30c3\u30c8\u00d76\u56de\uff08\u7d0470% of 1RM\uff09<\/li>\n\n\n\n<li>Day2\uff08\u4f8b\uff1a\u6c34\u66dc\uff09\u20267\u30bb\u30c3\u30c8\u00d75\u56de\uff08\u7d0475%\uff09<\/li>\n\n\n\n<li>Day3\uff08\u4f8b\uff1a\u91d1\u66dc\uff09\u20268\u30bb\u30c3\u30c8\u00d74\u56de\uff08\u7d0480%\uff09<\/li>\n\n\n\n<li>Day4\uff08\u4f8b\uff1a\u571f\u66dc\uff09\u202610\u30bb\u30c3\u30c8\u00d73\u56de\uff08\u7d0485%\uff09<br>\u5404\u9031\u3054\u3068\u306b\u91cd\u91cf\u3092\u5c11\u3057\u305a\u3064\u4e0a\u3052\u3066\u3044\u304f\uff08\u76ee\u5b89\uff1a\u9031\u3042\u305f\u308a2\u301c5%\u307e\u305f\u306f\u30ea\u30d5\u30c8\u91cf\u3067+2.5\u301c5kg\uff09\u3002\u30c8\u30fc\u30bf\u30eb12\u30bb\u30c3\u30b7\u30e7\u30f3\u3067\u69cb\u6210\u3055\u308c\u308b\u3053\u3068\u304c\u591a\u3044\u3067\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u5177\u4f53\u7684\u306a3\u9031\u9593\u30b5\u30f3\u30d7\u30eb\uff08\u4f8b\uff1a\u3042\u306a\u305f\u306e\u73fe\u5728\u306e1RM\u304c100kg\u306e\u5834\u5408\uff09<\/h2>\n\n\n\n<p>\uff08\u203b\u7d30\u304b\u3044\u6570\u5024\u306f\u500b\u4eba\u5dee\u3001\u5668\u5177\u8aa4\u5dee\u304c\u3042\u308b\u306e\u3067\u76ee\u5b89\u3068\u3057\u3066\u6271\u3063\u3066\u304f\u3060\u3055\u3044\uff09<br>Week1<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6708\uff1a6\u00d76 @70kg\uff0870%\uff09<\/li>\n\n\n\n<li>\u6c34\uff1a7\u00d75 @75kg<\/li>\n\n\n\n<li>\u91d1\uff1a8\u00d74 @80kg<\/li>\n\n\n\n<li>\u571f\uff1a10\u00d73 @85kg<\/li>\n<\/ul>\n\n\n\n<p>Week2<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6708\uff1a6\u00d76 @72.5\u201375kg\uff08\u5fae\u5897\uff09<\/li>\n\n\n\n<li>\u6c34\uff1a7\u00d75 @77.5\u201380kg<\/li>\n\n\n\n<li>\u91d1\uff1a8\u00d74 @82.5\u201385kg<\/li>\n\n\n\n<li>\u571f\uff1a10\u00d73 @87.5\u201390kg<\/li>\n<\/ul>\n\n\n\n<p>Week3\uff08\u8ffd\u3044\u8fbc\u307f\uff09<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6708\u301c\u571f\uff1a\u540c\u69d8\u306b\u5fae\u5897\u3057\u3001\u6700\u7d42\u9031\u306e\u571f\u66dc\u3067\u6700\u3082\u91cd\u3044\u30bb\u30c3\u30c8\u3092\u3053\u306a\u3059\u3002<br>3\u9031\u9593\u7d42\u3048\u305f\u3089\u30011\u9031\u9593\u306f\u5b8c\u5168\u306a\u56de\u5fa9\uff08\u30dc\u30ea\u30e5\u30fc\u30e0\u6fc0\u6e1b\uff09\u306b\u5145\u3066\u3001\u9031\u672b\u306b1RM\u30c6\u30b9\u30c8\u3092\u3059\u308b\u306e\u304c\u4e00\u822c\u7684\u3067\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u5b9f\u969b\u306b\u4f55\u304c\u52b9\u304f\u306e\u304b\uff1f<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u9ad8\u983b\u5ea6\u523a\u6fc0\u3067\u795e\u7d4c\u7cfb\u304c\u9069\u5fdc<\/strong>\uff1a\u540c\u3058\u52d5\u4f5c\u3092\u77ed\u671f\u9593\u306b\u7e70\u308a\u8fd4\u3059\u3053\u3068\u3067\u201c\u52dd\u8ca0\u6240\u201d\u3067\u306e\u30d1\u30ef\u30fc\u767a\u63ee\u304c\u6539\u5584\u3055\u308c\u3084\u3059\u3044\u3002<\/li>\n\n\n\n<li><strong>\u5927\u91cf\u306e\u9ad8\u91cd\u91cf\u53cd\u5fa9\u3067\u7b4b\u6301\u4e45\u529b\u3068\u5354\u8abf\u6027\u304c\u5411\u4e0a<\/strong>\uff1a\u30bb\u30c3\u30c8\u6570\u30fb\u30ec\u30c3\u30d7\u6570\u304c\u591a\u3044\u305f\u3081\u201c\u91cd\u3055\u306b\u6163\u308c\u308b\u201d\u52b9\u679c\u304c\u9ad8\u3044\u3002<\/li>\n\n\n\n<li><strong>\u30d4\u30fc\u30ad\u30f3\u30b0\u52b9\u679c<\/strong>\uff1a3\u9031\u9593\u306e\u7d42\u76e4\u3067\u4e00\u6c17\u306b1RM\u66f4\u65b0\u304c\u51fa\u308b\u4eba\u304c\u591a\u3044\uff08\u305f\u3060\u3057\u500b\u4eba\u5dee\u3042\u308a\uff09\u3002<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u6ce8\u610f\u70b9\uff08\u3053\u308c\u304c\u8d85\u91cd\u8981\uff09<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u30d5\u30a9\u30fc\u30e0\u6700\u512a\u5148<\/strong>\uff1a\u75b2\u52b4\u3067\u30d5\u30a9\u30fc\u30e0\u304c\u5d29\u308c\u308b\u3068\u30b1\u30ac\u306e\u30ea\u30b9\u30af\u304c\u9ad8\u307e\u308b\u3002\u7279\u306b\u6700\u7d42\u30bb\u30c3\u30c8\u306f\u7126\u3089\u305a\u4e01\u5be7\u306b\u3002<\/li>\n\n\n\n<li><strong>\u88dc\u52a9\u30c8\u30ec\u306f\u6e1b\u3089\u3059<\/strong>\uff1a\u80a9\u30fb\u4e09\u982d\u7b4b\u306e\u8ffd\u52a0\u30d7\u30ec\u30b9\u306f\u63a7\u3048\u3081\u306b\u3002\u56de\u5fa9\u304c\u8ffd\u3044\u3064\u304b\u306a\u304f\u306a\u308b\u3002\u591a\u304f\u306e\u7d4c\u9a13\u8005\u306f\u88dc\u52a9\u3092\u6700\u5c0f\u9650\u306b\u3057\u3066\u6210\u529f\u3057\u3066\u3044\u308b\u3002<a href=\"https:\/\/www.reddit.com\/r\/weightroom\/comments\/9bmve1\/program_review_smolov_jr_for_bench\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">reddit.com<\/a><\/li>\n\n\n\n<li><strong>\u75b2\u52b4\u7ba1\u7406<\/strong>\uff1a\u7761\u7720\u3001\u6804\u990a\uff08\u30bf\u30f3\u30d1\u30af\u8cea\uff0b\u5341\u5206\u306a\u30ab\u30ed\u30ea\u30fc\uff09\u3001\u30b9\u30c8\u30ec\u30c3\u30c1\u30fb\u30b1\u30a2\u3092\u5fb9\u5e95\u3059\u308b\u3002<\/li>\n\n\n\n<li><strong>\u602a\u6211\u3084\u75db\u307f\u304c\u51fa\u305f\u3089\u5373\u4e2d\u65ad<\/strong>\uff1a\u77ed\u671f\u3067\u30ea\u30b9\u30af\u3092\u53d6\u308b\u30d7\u30ed\u30b0\u30e9\u30e0\u306a\u306e\u3067\u3001\u75db\u307f\u306f\u7121\u8996\u3057\u306a\u3044\u3053\u3068\u3002<br><br>&#x1f449;\u602a\u6211\u3092\u3057\u306a\u3044\u305f\u3081\u306b\u30ea\u30b9\u30c8\u30e9\u30c3\u30d7\u306e\u4f7f\u7528\u3082\u63a8\u5968\u3057\u307e\u3059\u3002\u304a\u3059\u3059\u3081\u306e\u30ea\u30b9\u30c8\u30e9\u30c3\u30d7\u27a4<a 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