Minimize Accessory Work 4.3. W1D2: 7x5 w/ 310 315 lbs. Sure, if you're a bodybuilder, you can see massive leg growth. The Smolov Jr. strength program may have claimed the soul of more gym bros than any other program on the market. Bench Press Program Pre-Requisites for the Smolov Jr. 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. If you are on steroids, it is way easier to recover from training, so. Serious About The Bench Press 3. Ive just finished the full 13 weeks of Smolov. Smolov refers usually to the original Smolov Squat Routine. Do not go heavier than prescribeddon't add extra exercises, sets, or reps. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. Weeks 7 & 8 - Switching 2.4. - Sergey Smolov. This is a 15 week intermediate powerlifting program from PRs on the Platform. The numbers used on this week are calculated from your newest max. Smolov will also crush your soul like a steam roller. The often- underestimated program has . 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. Know Your 1RM The Smolov Jr. Below is the full routine, and a link where you can customize, print, or download to your device. You may have heard of the Smolov squat program. Madcow 55. Also, this program was devised by a Russian weightlifter. The first two squat sessions will look like this. Show Printable Version; 07-19-2022, 11:27 AM #1. 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. The program lasts for 13 weeks in total. It is further divided into 5 different phases. It utilizes block periodization and can be run repeatedly or used to peak for a powerlifting competition. 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. 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. To paraphrase the advice given to me, they are paid to lift; you aren't. Program Smolov Jr. Alternating days between deadlifts and clean and press (military, not push) in 5-6 day blocks. If you have experience lifting weights, start with this program instead of Stronglifts 55. 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. Its a great program! . x 5 tacked on to the end of each session . If you were to run. The more you practice lifting, the more your body learns to recruit a higher percentage of muscle fibers. If you cut down the intensity, you'll have plenty of room to grow, both numbers wise and size wise. Introduction to Smolov Jr. Smolov Jr. is a popular variant from the original Smolov squat cycle. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). [Read more] Squat frequency: 2 Bench press frequency: 3 Deadlift frequency: 2 Overhead press frequency: 0 10 Week Powerlifting Program [Brazos Valley Barbell] By Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. Beyond 5/3/1 Spreadsheet; The Cube Method Spreadsheet; Smolov Squat Routine Calculator; Smolov Jr. Calculator; 1RM Calculator; About. 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. But before following any of these programs you must keep in mind to have attained a decent level of lifting experience. What is Smolov Jr? Tips For Smolov Success 4.1. Also, the use of lifting accessories like lifting belt and knee wraps should be used for additional safety. Week 13 - Tapering 3. Program Mods Accessory Work Summing It Up The bottom line of the Smolov Jr - 5/3/1 program is to increase your strength levels with a low-rep approach. Preparing For (and Recovering From) a Smolov Session 4. Cut your 1RM down by ten percent and work off those numbers. Yes, its not easy, yet It works. The Smolov Squat Program was made famous by Pavel Tsatsouline, a huge russian powerlifter. Choose Sensible Weights Smolov powerlifting routine. Nov 22, 2001 #1 Day three, 75%of 1RM x 5 x 7. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. Powerlifting; Training Programs; Motivation; News/Articles; Workouts; Calculators. At a high level, the program consists of the following: Phase In Im happy with it. The Smolov Squat Program consists of a routine that sustains for 13 weeks. You Are An Advanced Lifter 2. Muscle Insider. More muscle fibers firing means you can lift heavier, and lifting heavier provides the mechanical means to get bigger as well as stronger. It focuses purely on building your squat. Forget Everything You've Been Taught About Lifting Weights 4. Program 1. It is broken up into 5 phases and requires you to squat 3-4 days per week. Smolov Jr is not for your squat. 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. 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 The only other exercise I am doing is weighted pull-ups @ 40lbs. Smolov Program Layout 2.1. There are very few accessory movements included, and it's difficult to do other training outside of it. Thread Tools. 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. Answer: Smolov works, it will make you stronger. Thread: The Smolov Jr. Here's a snapshot of the first week. The full Smolov cycle is a brutal 13 week reckoning. View Profile View Forum Posts Base Mesocycle 2.3. The Smolov Squat Routine is Smolov fixed my credit score, resurrected my dead cat, got me a girlfriend. Base Cycle A 4-week segment which requires 4 squat sessions a week. He designed the original Smolov Squat Routine which is a popular 13 week exercise program among powerlifters. Week 1 W1D1: 6x6 w/ 290 lbs. Hey! This 13-week nightmare drills your squat with . Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. Thread starter nmOWL; Start date Nov 22, 2001; N. nmOWL New member. Smolov Program - Introduction Enter The Smolov Jr. Stronglifts 55. 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 is recommended that you complete this routine only if your back squat has reached a plateau. Weeks 9-12 - Intense Mesocycle 2.5. The four phases are: Phase In A two-week phases that uses a variation of squats and lunges. Warm ups were easy, weight moved okay, and I got an insane leg pump by the end of the workout. This was a little boring at first. 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 is a high-intensity and high-volume squat program that originated in Russia. 1. It is named after its creator, Sergey Smolov "the Russian Master of Sports". Full Smolov Routine. As well increased my squat from 350lbs to 871.3lbs. Week 9-13 - Intense Mesocycle. Background 22 years old uni student, 5'10", bodyweight was around 88-90kg (194-198lbs). Develop A Love For Food & Rest 4.2. The name Smolov comes from Sergey Smolov, who is known as the 'Russian Master of Sports'. Shop the Alexander Bromley store $8.99 Spring $14.99 Spring $14.99. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. This day pretty much replicated day 1. After the program is 150kg belt and sleeveless and 155 with belt and knee wraps. This is the same mentality as Wendler's 5/3/1. The Smolov Squat Program is not really a 'bodybuilding' program per se, but it is a 'powerlifting' program. January 2015 Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. What is The Smolov Squat Program? Lower volume, but higher intensity when compared to the Base mesocycle. Program for Powerlifting, Explained. Switch to this program once you're stuck/bored with Stronglifts 55. . Introductory Microcycle - Weeks 1-2 2.2. Weeks 9-13 - Squats 3 days per week.