THE PROGRAM. eg Monday - Smolov intense day 1/smolov junior 6x6 Wed - intense day 2/ junior 7x5 Saturday - intense day 3/ junior 8x4 Monday - smolov intense/ junior 10x3 It is very effective and used by many powerlifters, using . The Smolov Senior is a 13 week squat program that has become very widely used among the local CrossFit community in Tuscaloosa, Alabama (and I assume everywhere else as well, because I see posts . Suitable lifters can experience squat strength gains anywhere from 50 to 130 Lbs, if they can complete this brutal cycle. You best put your big boy britches on before starting this program. Week 2: Day 1: Back Squat: work up to a max triple. Bench Press Results - 50lbs in 6 weeks Thread starterBigTex Start dateSep 17, 2002 B BigTex New member Sep 17, 2002 #1 If anyone was considering doing the Smolov Jr. program, I highly recommend it. The full Smolov cycle is a brutal 13 week reckoning. Hi All, i . That new value should be entered into the box titled "New 1RM Test." If you're doing. Last night was my easiest yet. After 3 weeks of squatting 4 times a week and. To be fair to the Wikipedia contributor, he said the additional calorie intake "takes place in a daily bowl of oats." This means either: 1. KB swings have an incredible . Squat Negative. I've previously tried the smolov squat program, however, I never completed it, however, . Power Clean . At a high level, the program consists of the following: Weeks. The best supplements for boosting your performance and recovery while you complete the Smolov squat program are: 0.8-to-1.2 grams of protein per pound of body weight per day. 10-05-2014, 08:46 PM #1. I share some of th. I was running 5/3/1 for a while now and I was doing 10x10 as assistance work. Now, before you start getting excited about its short duration and start day-dreaming about upping your basic lifts, let us warn you, these 3 weeks will be nothing less than hell. Smolov is named after the creator of the program, Sergey Smolov, the Russian Master of Sports. See my entire 13 week plan. Description. You may have heard of the Smolov squat program. Smolov squat program for week 2 day 1, which is the 4th total day. The title is a bit misleading, because I ended up completing the first 6 weeks of the routine, but nevertheless, I wanted to share my results. It is recommended that you complete this routine only if your back squat has reached a plateau. Program Overview. Lots of pain and soreness. If you're prepared to do the work, you could enjoy a 30-60+ pound increase for 6 weeks (15-25 pounds in bench) of hard graft (including the intro cycle). Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. This 13-week nightmare drills your squat with such frequency, intensity, and volume that it's been the bane of many an aspiring lifter. Answer (1 of 2): The smolov program is really good for strength because it has an INCREDIBLE amount of volume which therefore adds to the hypertrophy on the muscle. 2 or 3 sets of KB presses, snatches twice a week, and finish your squat sessions with some 2 hand swings to introduce the blood flow back in to the lower back and hips. 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. After the first 2-3 weeks, all soreness from the routine was minimal. What is Smolov? My starting numbers and results: 27 October 2020: 27, M, 196.5lbs/89.3kg -- Squat of 315lb/143.2kg for 1x3 (raw, no sleeves, no belt); calculated 1RM of ~343lb/155.9kg from this, used 345lb/156.8kg for base cycle calculations. The big difference is it's 1/5 as long and not nearly as taxing on your body. This app will automatically calculate the weights at specific reps and sets that you should use based on the 13 week Smolov Squat program. Want to build squat strength rapidly, consider the Smolov Program. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Smolov Jr. is as follows: Smolov Jr. Week 1 Day 1 - 6 sets of 6 reps @ 70% 1RM Day 2 - 7 sets of 5 reps @ 75% 1RM Day 3 - 8 sets of 4 reps @ 80% 1RM Day 4 - 10 sets of 3 reps @ 80% 1RM 1RM = 1 Rep Maximum. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press. However, don't think you're a bada . Or do smolov for the bench. Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. The Smolov intensity cycle is spread out over 6 weeks. Smolov Jr. The Smolov squat program. I finished Smolov's brutal 13 week squat program and all I got was this 60lb 1RM gain. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). You will probably get better results on a linear program, such as Madcow 55. However, on occasions, it may be necessary to attempt to speed up the process. Introduction to Smolov Jr. Smolov Jr. is a popular variant from the original Smolov squat cycle. Increase Your Bench Press 30lbs in 6 Weeks. 12-12-2013, 10:38 PM #3. baxtej44. Sergey Smolov was a Russian Master of Sport, active as a coach through the 70s and 80s. Smolov Routine. If that was the case, people would be squatting 1500lbs. If you want a short term bench press focused routine, I have seen this one get great results. - Bodybuilding.com Forums Shop Protein Protein Whey Protein Whey Protein Isolate Weight Gainers Casein Protein Egg Protein Plant Protein Meal Replacements Ready To Drink Shakes Protein Bars Protein Pantry Performance Performance Pre-Workout Stim-Free Pre Intra-Workout Post-Workout Recovery Arguably one of the most difficult squat routines around, the full Smolov demands 13 weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days back-to-back! Member. This . Smolov Russian Squat Routine free download - Smolov Squat Calculator, Smolov Squat Program, Kettlebell Workout Routines - The Russian functional crossfit training, and many more programs If you start the cycle, feel sore, and want to quit, use that as reassurance to keep going. I am almost sorry to inform you that Smolov Squat is destined to be a small portion of your . Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. It is designed for people in very specific circumstances. When I say hardcore, it's hardcore. In this series, I'll be record. Unlike the original program, Smolov Jr is much shorter than the original routine and runs for just 3 weeks - not 13. I did not do the 2 weeks before it,nor the Intense Mesocycle afterwards,just the 3 week program with a 4th week of just hitting a PR on Friday. I just ran the Smolov Base Mesocycle. I did nothing else but the Squats in this time period. Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. Update: I just added a sheet that calculates the Smolov Jr Program (choose the "Smolov Jr" bottom tab). If I were to advise the average trainee as to what to do in addition to the Smolov Squat program, I would say the answer is kettlebells. Results 1 to 11 of 11 Thread: Accessory Work For Smolov Squat? My back squat went from 315 for 3 reps to 380 for 3 reps at the completion of the program. You can read more about the cycle from Mehdi Hadim over at StrongLifts. Just documenting my experience so far with the smolov squat routine. Hey I did smolov as wellThe very next week I started the super squat program. It's simply impossible to add 100lbs to your squat every year. It was explicitly designed for a category of athletes who are experienced squatters, who have a specific contest to prep for, and who have experience peaking for a single lift. Recent Posts. But as people say, "the way to heaven is through hell"; in a similar manner, at the end of those brutal 13 weeks, your 1 RM on squats would be increased by 50-100 pounds. The cycle goes for 13 weeks. basic cycle . Overall Feedback About Smolov Be ready for pain. An easy 1x5 at 80% of 1RM, so I decided to add a few things to my workout in order to bett. Mon 6 sets of 6 reps at 70% Wed 7 sets of 5 reps at 75% Fri 8 sets of 4 reps at 80% Sun 10 sets of 3 reps at 85% Week 2 You will use the same schedule as the first week, but increase the. S. Y. Smolov Squat Negative: Squat down until the bar hits the safety pins. Smolov Jr. Calculator. The heaviest you can lift for a single repetition in that exercise. It is named after its creator, Sergey Smolov "the Russian Master of Sports". It focuses purely on building your squat. September 28, 2013 By Gregor Winter. If you're doing the Smolov program, you'll retest your squat during the sixth week (end of Base 4). The original 13 week program says it can add up to 100 lbs on your squat. It is a reduced version of Smolov's routine adapted to support and improve your bench press. Advanced Search. The Smolov program, which is now Infamous and lifting circles, used an insane amount of frequency and a very aggressive linear progression approach . 6,049. Gained 70lbs on squat from Smolov Jr! I've read that some people on T Nation actually completed Somolov for deadlift and survived to tell about it. Stop using old school spreadsheets and print out. Sets of the all the way up. I did 230x20and it took 1 min 55 secThe last week it took 2 min 18 sec for 225go figure. This provides your body with the "building blocks" it needs to build and repair muscle tissue and help you recover from your workouts. It was named after its creator and "Russian Master of Sport," Sergey Smolov, who reportedly used its principles to train the dominant Russian weightlifters of the mid-to-late twentieth century. His lifts went up negligibly. The Smolov squat routine is a 13-week, high-volume back squat program that features multiple sessions of heavy squatting per week and has been known to increase athletes' one rep max back squat in amounts upwards of 100lbs.. Powerlifting & Strength Sports. 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. 30 . It's a hardcore squat routine (Russian of course) designed by Sergey Smolov. Most people think squatting weight above 600lbs is only possible with PEDs (test). However Pavel Tsatouline made this program popular when he published it in Powerlifting USA. The Smolov Squat routine is a specialist powerlifting program. It is broken up into 5 phases and requires you to squat 3-4 days per week. The Smolov Squat Program, often shortened to "Smolov," is a 13-week weightlifting program designed to increase your squat strength. Its my 3rd week doing it and I love it to death. BBB. After 3 weeks of squatting 4 times a week and. Smolov Squat Routine January 2015 Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. Pros & Cons of Smolov Squat Routine & Smolov Jr. Pros of Smolov Jr. 07-23-2016, 03:35 PM #5. hbw96734. Generates a 3 week workout based on your current 1 rep maximum 8) Smolov Jr. Who is this program intended for? If you want to build your bench, do close grip paused bench for 7-10 sets of 5's around 75% frequently. View Profile View Forum Posts Registered User Join Date: May 2013 Location: Toronto, Ontario, Canada Age: 28 Posts: 1,051 Rep Power: 414. Find us on FB! The official Smolov Bench Program only runs 4 weeks, however- I recommend doing it for 6-8 weeks to see serious results. The fifth week only has one training session that builds to 4 sets of 4 reps @ 85% before 3 full days of rest. Results: The fun part. The Smolov Squat Program is one of those programs that even revolutionizes the most advanced lifters. Thread Tools. The four phases are: Introductory Read More Program extends up to only 3 weeks. 1500 raw will be wrecked. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. Accessory Work For Smolov Squat? It's not a horrific ordeal like smolov for squats. Smolov can put sheets of muscle on your lower body, but the risks of overreaching and injury are certainly higher than a more reasonable and moderate program. Use this guide for the safety pins. It is a little short sighted though. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. Every muscle will be sore in the first cycle so make sure you use my 7 tips to recover fast. What Results Can I See On The Smolov Squat Program? I did the Russian Squat program first then the main site WOD with modifications when neededDo you mean the 6 week Russian Squat program . He developed a program for boosting the squat of Olympic lifters in an extraordinarily short period of time. Can the Smolov program be adapted for the bench press? Rep Power: 20235. Smolov Deadlift. The Smolov Squat Routine is Search for: Find us on FB! LOL. Hi guys, todays video I go into detail about the results I got from doing the FULL 13 week Russian Smolov squat program for my first time. The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally max out. Smolov refers usually to the original Smolov Squat Routine. My bench jumped from 265 to 315 in six weeks. The Smolov Squat Program progressively increases up your squatting numbers but at the same time it subjects you to 13 weeks of pure hell. Smolov Squat Routine Review: 13 weeks of Squats. The Smolov Squat Routine is a Russian squat program that allows you to improve your . Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. Smolov is a high-intensity and high-volume squat program that originated in Russia. I would suggest though, run smolov intense for squats with smolov junior for bench, but spread smolov junior to coincide with the intense. Seriously I feel like I need a shirt saying "I survived Smolov". Those that managed to survive it, however, often reported outstanding results. With all the heavy loads and many reps of squatting that goes on during these 13 . When applied correctly, most lifters can expect a strength gain of around 100 pounds on their squata little less or . The first four weeks consist of a significant amount of volume, much of it between 80% and 95% of your squat 1RM. Smolov Jr is not for your squat. Easily keep track of your workouts each week as you . The Smolov Squat Routine is a macro cycle that consists of five smaller cycles, namely: introductory phase (microcycle) - 2 weeks: this phase is designed to get your legs ready for the weeks to come. Note: You may incorporate Smolov Jr. for the back squat, front squat, bench press, push press or strict press. TL;DR 13 weeks of hell in the squat rack yields 60lb increase to my 1 rep max. Show Printable Version; Email this Page Subscribe to this Thread Search Thread . The program lasts for 13 weeks in total. This is particularly true for those who compete in strength sports like powerlifting. Wynie did while completing the Smolov Jr squat program and these are the results. You see for hypertrophy to occurred you need a considerable amount of volume with intensity which smolov already has it, this progra. Unlike the Smolov Squat Routine that goes for 13 weeks, the Smolov Jr. If you were to run . There are very few accessory movements included, and it's difficult to do other training outside of it. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. JayRong. Interview with Zydrunas Savickas 'Big Z' 4 X World's Strongest Man; Eddie 'The Beast' Hall teaches you how to deadlift properly; Julius Maddox, 723lbs American record bench; Alexey Nikulin squats 360 kg/794 lbs at 83 kg . Intermediate level lifters who want to PR substantially and with a quickness. I recently finished the Smolov jr Squat program and It gives me really good results I want to give Smolov squat program a try. I . The majority of users report that they . 320 20-Aug-2012. Ultimately, Smolov Squat is nothing but a spike program. The program is usually presented with a claim of "100lbs in 13 weeks" in English publications and I wholeheartedly believe that claim. Start Date "The motto of the switching program is speed, and speed again. It's basically split into 4 cycles of squatting, squatting, and . This is because our bodies typically hit a supermassive growth spike around the 6-8 week mark that will basically give a huge muscle growth spike, as highlighted in the graph below. There's no upward motion. Slowly & controlled. Your last sets should be: 70%, 80%, 85%, 90%, 95%, attempt new PR. Many times during this 3-week protocol . There is already so much info on this training routine, that it is a bit pointless to explain the full program again, but below a summary: 20-Aug-2012. Enter Current Box Squat 1RM. I had a guy who ran full smolov for the military press. What is the Smolov Squat Cycle. Pause Front Squat (3-second pause at the bottom position) tripling up to 80% of your 3 rep max Front Squat with 4 sets above 70% of the prescribed weight for the day. However, this program has proven time and time again the strength of the human body even at its' natural state. Posts: 5,036. BostjanBavcon May 18, 2013, 11:31am #1. I would recommend the Russian Squat program if you want a good squat routine and still be able to do the daily WOD. Exciting.Isn't it? You can use it only once or twice in your whole career as a human forklift. Your body and your respective muscles will be pushed to their limits. The lifter sits in a bowl of oats while eating all the extra calories he needs, and the bowl of oats is changed daily. Previous Squat : 275 1RM New Squat : 315 1RM Boring but brutal. 22-Aug-2012. (20 rep squat) I highly recommend it. 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's just bench pressing. The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. But be aware, this high-volume program will push you to your limits! 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