smolov powerlifting program

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