The Smolov program consists of four micro cycles: Weeks 1-2 (Introduction Cycle) Weeks 3-6 (Base Cycle) Weeks 7-8 (Switching Cycle) Weeks 9-13 (Intensity Cycle) Smolov Introduction Cycle Here you'll squat 3 days per week, back to back. Smolov Program - Introduction Enter The Smolov Jr. He designed the original Smolov Squat Routine which is a popular 13 week exercise program among powerlifters. The only other exercise I am doing is weighted pull-ups @ 40lbs. Answer: Smolov works, it will make you stronger. Stronglifts 55. The Smolov Squat Program consists of a routine that sustains for 13 weeks. Preparing For (and Recovering From) a Smolov Session 4. . Minimize Accessory Work 4.3. If you have experience lifting weights, start with this program instead of Stronglifts 55. Show Printable Version; 07-19-2022, 11:27 AM #1. Im happy with it. r/powerlifting Posted by BarryBeeBensonWorks Enthusiast [Program Review] Smolov JR for bench TL:DR - After 4 weeks since gym opened I managed to get to a 90kg bench touch n go, ran smolov for 3 weeks and got 100kg for 2ct pause. Yes, its not easy, yet It works. This high volume, high frequency routine will have you lifting four days per week, with the option to spread it over three days per week. Smolov is a high-intensity and high-volume squat program that originated in Russia. There are very few accessory movements included, and it's difficult to do other training outside of it. This is the same mentality as Wendler's 5/3/1. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. What is Smolov Jr? Know Your 1RM The Smolov Jr. January 2015 Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. It is broken up into 5 phases and requires you to squat 3-4 days per week. Thread: The Smolov Jr. This day pretty much replicated day 1. As well increased my squat from 350lbs to 871.3lbs. Do not go heavier than prescribeddon't add extra exercises, sets, or reps. This was a little boring at first. Also, the use of lifting accessories like lifting belt and knee wraps should be used for additional safety. It utilizes block periodization and can be run repeatedly or used to peak for a powerlifting competition. The often- underestimated program has . Smolov Jr is not for your squat. They are as follows:- Week 1-2 - Introductory 'light' microcycle Week 3-6 - Base mesocycle Week 7-8 - The switching phase Week 9-12 - Intense Mesocycle Week 13 - Tapering week After the program is 150kg belt and sleeveless and 155 with belt and knee wraps. Smolov refers usually to the original Smolov Squat Routine. Alternating days between deadlifts and clean and press (military, not push) in 5-6 day blocks. Choose Sensible Weights The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. If you cut down the intensity, you'll have plenty of room to grow, both numbers wise and size wise. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory work. Ive tested my squat 3 days before starting the program, it was 130kg, 135 with knee wraps (no belt). Smolov Program Layout 2.1. Week 13 - Tapering 3. The weight you squat is always a percentage of your one-rep max, or 1rm (see our calculator if you don't know it); Weeks 4 and 5 add specific poundages to that percentage. Hey! Switch to this program once you're stuck/bored with Stronglifts 55. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. The four phases are: Phase In A two-week phases that uses a variation of squats and lunges. Smolov fixed my credit score, resurrected my dead cat, got me a girlfriend. This 13-week nightmare drills your squat with . To paraphrase the advice given to me, they are paid to lift; you aren't. [Read more] Squat frequency: 2 Bench press frequency: 3 Deadlift frequency: 2 Overhead press frequency: 0 10 Week Powerlifting Program [Brazos Valley Barbell] By The numbers used on this week are calculated from your newest max. Also, this program was devised by a Russian weightlifter. Weeks 9-13 - Squats 3 days per week. The program lasts for 13 weeks in total. Program Mods Accessory Work Summing It Up The Smolov Squat Routine is What is The Smolov Squat Program? It is further divided into 5 different phases. Week 1 W1D1: 6x6 w/ 290 lbs. Tips For Smolov Success 4.1. The Smolov Jr. strength program may have claimed the soul of more gym bros than any other program on the market. - Sergey Smolov. It focuses purely on building your squat. . Cut your 1RM down by ten percent and work off those numbers. The first two squat sessions will look like this. Program for Powerlifting, Explained. The more you practice lifting, the more your body learns to recruit a higher percentage of muscle fibers. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. Shop the Alexander Bromley store $8.99 Spring $14.99 Spring $14.99. Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. Develop A Love For Food & Rest 4.2. As a natural lifter, you can't do more than 2-3 cycles of the Smolov program in a row without plateauing or getting injured. Start with this training program if you've never lifted weights before, never did the main exercises, or haven't lifted weights in a long time. The long-form and default Smolov program is designed to take you through 13 weeks of intensive training, usually for the squat, and consists of four weekly training sessions. It is recommended that you complete this routine only if your back squat has reached a plateau. Program Smolov Jr. More muscle fibers firing means you can lift heavier, and lifting heavier provides the mechanical means to get bigger as well as stronger. I had decided to do timed 2 minute rest intervals on week 1 so as to resemble closer to a hypertrophy phase for the program. Program 1. Muscle Insider. Here's a snapshot of the first week. Weeks 9-12 - Intense Mesocycle 2.5. The Smolov Squat Program is not really a 'bodybuilding' program per se, but it is a 'powerlifting' program. 1. Ive just finished the full 13 weeks of Smolov. The name Smolov comes from Sergey Smolov, who is known as the 'Russian Master of Sports'. The full Smolov cycle is a brutal 13 week reckoning. If you are on steroids, it is way easier to recover from training, so. Smolov powerlifting routine. Smolov will also crush your soul like a steam roller. Its a great program! Thread starter nmOWL; Start date Nov 22, 2001; N. nmOWL New member. At a high level, the program consists of the following: Phase In Lower volume, but higher intensity when compared to the Base mesocycle. If you were to run. Background 22 years old uni student, 5'10", bodyweight was around 88-90kg (194-198lbs). Weeks 7 & 8 - Switching 2.4. Thread Tools. This is a 15 week intermediate powerlifting program from PRs on the Platform. Warm ups were easy, weight moved okay, and I got an insane leg pump by the end of the workout. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. The Smolov Squat Program was made famous by Pavel Tsatsouline, a huge russian powerlifter. You may have heard of the Smolov squat program. Full Smolov Routine. The five phases or blocks used in the Smolov program are as follows: Introductory Phase Base Phase (Accumulation) Switching Phase Intense Phase (Transmutation) Peak Phase (Realization) The introductory phase is a standard preparatory block that allows the lifter to become accustomed to greater frequencies. Bench Press Program Pre-Requisites for the Smolov Jr. Beyond 5/3/1 Spreadsheet; The Cube Method Spreadsheet; Smolov Squat Routine Calculator; Smolov Jr. Calculator; 1RM Calculator; About. Madcow 55. It is named after its creator, Sergey Smolov "the Russian Master of Sports". Nov 22, 2001 #1 Day three, 75%of 1RM x 5 x 7. Serious About The Bench Press 3. Below is the full routine, and a link where you can customize, print, or download to your device. W1D2: 7x5 w/ 310 315 lbs. Base Cycle A 4-week segment which requires 4 squat sessions a week. Powerlifting; Training Programs; Motivation; News/Articles; Workouts; Calculators. Introduction to Smolov Jr. Smolov Jr. is a popular variant from the original Smolov squat cycle. The bottom line of the Smolov Jr - 5/3/1 program is to increase your strength levels with a low-rep approach. Forget Everything You've Been Taught About Lifting Weights 4. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). Introductory Microcycle - Weeks 1-2 2.2. Base Mesocycle 2.3. Sure, if you're a bodybuilder, you can see massive leg growth. You Are An Advanced Lifter 2. View Profile View Forum Posts But before following any of these programs you must keep in mind to have attained a decent level of lifting experience. 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