. Bench Press Program Pre-Requisites for the Smolov Jr. Below is the full routine, and a link where you can customize, print, or download to your device. January 2015 Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. Introduction to Smolov Jr. Smolov Jr. is a popular variant from the original Smolov squat cycle. Ive tested my squat 3 days before starting the program, it was 130kg, 135 with knee wraps (no belt). The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. View Profile View Forum Posts He designed the original Smolov Squat Routine which is a popular 13 week exercise program among powerlifters. If you are on steroids, it is way easier to recover from training, so. Week 9-13 - Intense Mesocycle. Introductory Microcycle - Weeks 1-2 2.2. As well increased my squat from 350lbs to 871.3lbs. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. The full Smolov cycle is a brutal 13 week reckoning. 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. This is the same mentality as Wendler's 5/3/1. Show Printable Version; 07-19-2022, 11:27 AM #1. Base Mesocycle 2.3. At a high level, the program consists of the following: Phase In Background 22 years old uni student, 5'10", bodyweight was around 88-90kg (194-198lbs). Smolov refers usually to the original Smolov Squat Routine. 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. 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. 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. Smolov fixed my credit score, resurrected my dead cat, got me a girlfriend. 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. It focuses purely on building your squat. More muscle fibers firing means you can lift heavier, and lifting heavier provides the mechanical means to get bigger as well as stronger. The first two squat sessions will look like this. . Also, the use of lifting accessories like lifting belt and knee wraps should be used for additional safety. x 5 tacked on to the end of each session . Shop the Alexander Bromley store $8.99 Spring $14.99 Spring $14.99. The name Smolov comes from Sergey Smolov, who is known as the 'Russian Master of Sports'. Answer: Smolov works, it will make you stronger. Do not go heavier than prescribeddon't add extra exercises, sets, or reps. The Smolov Jr. strength program may have claimed the soul of more gym bros than any other program on the market. If you have experience lifting weights, start with this program instead of Stronglifts 55. W1D2: 7x5 w/ 310 315 lbs. 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. Sure, if you're a bodybuilder, you can see massive leg growth. Beyond 5/3/1 Spreadsheet; The Cube Method Spreadsheet; Smolov Squat Routine Calculator; Smolov Jr. Calculator; 1RM Calculator; About. Stronglifts 55. Switch to this program once you're stuck/bored with Stronglifts 55. Lower volume, but higher intensity when compared to the Base mesocycle. Warm ups were easy, weight moved okay, and I got an insane leg pump by the end of the workout. Smolov is a high-intensity and high-volume squat program that originated in Russia. 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 Cut your 1RM down by ten percent and work off those numbers. Madcow 55. Powerlifting; Training Programs; Motivation; News/Articles; Workouts; Calculators. Muscle Insider. But before following any of these programs you must keep in mind to have attained a decent level of lifting experience. The Smolov Squat Program is not really a 'bodybuilding' program per se, but it is a 'powerlifting' program. 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. Yes, its not easy, yet It works. 1. Im happy with it. The Smolov Squat Program was made famous by Pavel Tsatsouline, a huge russian powerlifter. It utilizes block periodization and can be run repeatedly or used to peak for a powerlifting competition. Hey! Thread starter nmOWL; Start date Nov 22, 2001; N. nmOWL New member. If you were to run. Develop A Love For Food & Rest 4.2. Preparing For (and Recovering From) a Smolov Session 4. What is The Smolov Squat Program? The bottom line of the Smolov Jr - 5/3/1 program is to increase your strength levels with a low-rep approach. Also, this program was devised by a Russian weightlifter. 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. Weeks 9-13 - Squats 3 days per week. It is broken up into 5 phases and requires you to squat 3-4 days per week. Know Your 1RM The Smolov Jr. If you cut down the intensity, you'll have plenty of room to grow, both numbers wise and size wise. The only other exercise I am doing is weighted pull-ups @ 40lbs. [Read more] Squat frequency: 2 Bench press frequency: 3 Deadlift frequency: 2 Overhead press frequency: 0 10 Week Powerlifting Program [Brazos Valley Barbell] By Choose Sensible Weights Program Mods Accessory Work Summing It Up Base Cycle A 4-week segment which requires 4 squat sessions a week. Thread: The Smolov Jr. Smolov will also crush your soul like a steam roller. Smolov Program Layout 2.1. Week 13 - Tapering 3. Smolov Program - Introduction Enter The Smolov Jr. Week 1 W1D1: 6x6 w/ 290 lbs. Serious About The Bench Press 3. Here's a snapshot of the first week. Smolov powerlifting routine. After the program is 150kg belt and sleeveless and 155 with belt and knee wraps. Tips For Smolov Success 4.1. Nov 22, 2001 #1 Day three, 75%of 1RM x 5 x 7. There are very few accessory movements included, and it's difficult to do other training outside of it. The program lasts for 13 weeks in total. Its a great program! In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). Program for Powerlifting, Explained. Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. This 13-week nightmare drills your squat with . Weeks 7 & 8 - Switching 2.4. The four phases are: Phase In A two-week phases that uses a variation of squats and lunges. Program Smolov Jr. Program 1. 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. To paraphrase the advice given to me, they are paid to lift; you aren't. The Smolov Squat Routine is 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. You may have heard of the Smolov squat program. This is a 15 week intermediate powerlifting program from PRs on the Platform. Smolov Jr is not for your squat. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. Alternating days between deadlifts and clean and press (military, not push) in 5-6 day blocks. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Minimize Accessory Work 4.3. It is further divided into 5 different phases. Full Smolov Routine. You Are An Advanced Lifter 2. Weeks 9-12 - Intense Mesocycle 2.5. The more you practice lifting, the more your body learns to recruit a higher percentage of muscle fibers. Thread Tools. This was a little boring at first. What is Smolov Jr? The often- underestimated program has . - Sergey Smolov. The Smolov Squat Program consists of a routine that sustains for 13 weeks. Ive just finished the full 13 weeks of Smolov. The numbers used on this week are calculated from your newest max. 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