See my entire 13 week plan. 10-05-2014, 08:46 PM #1. The Smolov Squat Program is one of those programs that even revolutionizes the most advanced lifters. The Smolov program, which is now Infamous and lifting circles, used an insane amount of frequency and a very aggressive linear progression approach . 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. Smolov Squat Routine Review: 13 weeks of Squats. 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). 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. It's not a horrific ordeal like smolov for squats. LOL. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. (20 rep squat) I highly recommend it. 24-Aug-2012. The Smolov Squat Routine is a Russian squat program that allows you to improve your . Update: I just added a sheet that calculates the Smolov Jr Program (choose the "Smolov Jr" bottom tab). Enter Current Box Squat 1RM. KB swings have an incredible . Smolov Squat Routine January 2015 Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. 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. This provides your body with the "building blocks" it needs to build and repair muscle tissue and help you recover from your workouts. Previous Squat : 275 1RM New Squat : 315 1RM The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. Lots of pain and soreness. 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. 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. Stop using old school spreadsheets and print out. The Smolov squat program. This 13-week nightmare drills your squat with such frequency, intensity, and volume that it's been the bane of many an aspiring lifter. However, don't think you're a bada . Powerlifting & Strength Sports. - 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 Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. Seriously I feel like I need a shirt saying "I survived Smolov". The big difference is it's 1/5 as long and not nearly as taxing on your body. The official Smolov Bench Program only runs 4 weeks, however- I recommend doing it for 6-8 weeks to see serious results. Thread Tools. The Smolov intensity cycle is spread out over 6 weeks. 22-Aug-2012. The program lasts for 13 weeks in total. It is very effective and used by many powerlifters, using . If you start the cycle, feel sore, and want to quit, use that as reassurance to keep going. Slowly & controlled. Unlike the original program, Smolov Jr is much shorter than the original routine and runs for just 3 weeks - not 13. I've previously tried the smolov squat program, however, I never completed it, however, . Recent Posts. 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. The program is usually presented with a claim of "100lbs in 13 weeks" in English publications and I wholeheartedly believe that claim. But be aware, this high-volume program will push you to your limits! Member. View Profile View Forum Posts Registered User Join Date: May 2013 Location: Toronto, Ontario, Canada Age: 28 Posts: 1,051 Rep Power: 414. 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 Introduction to Smolov Jr. Smolov Jr. is a popular variant from the original Smolov squat cycle. When applied correctly, most lifters can expect a strength gain of around 100 pounds on their squata little less or . There are very few accessory movements included, and it's difficult to do other training outside of it. After those rest days, you will test your final new 1RM in the squat. Last night was my easiest yet. You can use it only once or twice in your whole career as a human forklift. Just documenting my experience so far with the smolov squat routine. Or do smolov for the bench. The first four weeks consist of a significant amount of volume, much of it between 80% and 95% of your squat 1RM. If you were to run . TL;DR 13 weeks of hell in the squat rack yields 60lb increase to my 1 rep max. Every muscle will be sore in the first cycle so make sure you use my 7 tips to recover fast. 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. However, on occasions, it may be necessary to attempt to speed up the process. However, this program has proven time and time again the strength of the human body even at its' natural state. Gained 70lbs on squat from Smolov Jr! 8) Smolov Jr. Who is this program intended for? I just ran the Smolov Base Mesocycle. 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: I did nothing else but the Squats in this time period. Start Date "The motto of the switching program is speed, and speed again. JayRong. There's no upward motion. The Smolov Squat routine is a specialist powerlifting program. My back squat went from 315 for 3 reps to 380 for 3 reps at the completion of the program. Smolov Jr. Calculator. The full Smolov cycle is a brutal 13 week reckoning. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press. 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. You see for hypertrophy to occurred you need a considerable amount of volume with intensity which smolov already has it, this progra. It's basically split into 4 cycles of squatting, squatting, and . 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. Those that managed to survive it, however, often reported outstanding results. I was running 5/3/1 for a while now and I was doing 10x10 as assistance work. It is broken up into 5 phases and requires you to squat 3-4 days per week. Posts: 5,036. 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. Want to build squat strength rapidly, consider the Smolov Program. Results: The fun part. Find us on FB! Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. With all the heavy loads and many reps of squatting that goes on during these 13 . Use this guide for the safety pins. Power Clean . 20-Aug-2012. I add 5 lbs each time I do it on every 4th day. If that was the case, people would be squatting 1500lbs. Pros & Cons of Smolov Squat Routine & Smolov Jr. Pros of Smolov Jr. 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 refers usually to the original Smolov Squat Routine. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. It is recommended that you complete this routine only if your back squat has reached a plateau. 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. Suitable lifters can experience squat strength gains anywhere from 50 to 130 Lbs, if they can complete this brutal cycle. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. It is a reduced version of Smolov's routine adapted to support and improve your bench press. The Smolov Squat Routine is Search for: Find us on FB! His lifts went up negligibly. Program extends up to only 3 weeks. Sergey Smolov was a Russian Master of Sport, active as a coach through the 70s and 80s. It's simply impossible to add 100lbs to your squat every year. I share some of th. 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. It focuses purely on building your squat. The cycle goes for 13 weeks. My bench jumped from 265 to 315 in six weeks. 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. I did 230x20and it took 1 min 55 secThe last week it took 2 min 18 sec for 225go figure. Hey I did smolov as wellThe very next week I started the super squat program. It is named after its creator, Sergey Smolov "the Russian Master of Sports". 30 . Week 2: Day 1: Back Squat: work up to a max triple. I would suggest though, run smolov intense for squats with smolov junior for bench, but spread smolov junior to coincide with the intense. Its my 3rd week doing it and I love it to death. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. At a high level, the program consists of the following: Weeks. Smolov Jr is not for your squat. September 28, 2013 By Gregor Winter. Results 1 to 11 of 11 Thread: Accessory Work For Smolov Squat? Program Overview. 6,049. Accessory Work For Smolov Squat? If you want a short term bench press focused routine, I have seen this one get great results. 12-12-2013, 10:38 PM #3. baxtej44. You may have heard of the Smolov squat program. S. Y. Smolov Squat Negative: Squat down until the bar hits the safety pins. 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. This is particularly true for those who compete in strength sports like powerlifting. 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.. 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. Smolov is a high-intensity and high-volume squat program that originated in Russia. The Smolov Squat Program, often shortened to "Smolov," is a 13-week weightlifting program designed to increase your squat strength. Increase Your Bench Press 30lbs in 6 Weeks. An easy 1x5 at 80% of 1RM, so I decided to add a few things to my workout in order to bett. However Pavel Tsatouline made this program popular when he published it in Powerlifting USA. Show Printable Version; Email this Page Subscribe to this Thread Search Thread . Wynie did while completing the Smolov Jr squat program and these are the results. Unlike the Smolov Squat Routine that goes for 13 weeks, the Smolov Jr. 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 . Hi All, i . If you're doing the Smolov program, you'll retest your squat during the sixth week (end of Base 4). 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. Ultimately, Smolov Squat is nothing but a spike program. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. 07-23-2016, 03:35 PM #5. hbw96734. 320 20-Aug-2012. Exciting.Isn't it? 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 PROGRAM. This . It's just bench pressing. Squat Negative. What Results Can I See On The Smolov Squat Program? After 3 weeks of squatting 4 times a week and. That new value should be entered into the box titled "New 1RM Test." If you're doing. Your last sets should be: 70%, 80%, 85%, 90%, 95%, attempt new PR. It is designed for people in very specific circumstances. Most people think squatting weight above 600lbs is only possible with PEDs (test). Smolov Deadlift. What is Smolov? 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've read that some people on T Nation actually completed Somolov for deadlift and survived to tell about it. When I say hardcore, it's hardcore. Rep Power: 20235. Boring but brutal. Smolov Russian Squat Routine free download - Smolov Squat Calculator, Smolov Squat Program, Kettlebell Workout Routines - The Russian functional crossfit training, and many more programs It is a little short sighted though. I . The four phases are: Introductory Read More I am almost sorry to inform you that Smolov Squat is destined to be a small portion of your . Many times during this 3-week protocol . I finished Smolov's brutal 13 week squat program and all I got was this 60lb 1RM gain. You can read more about the cycle from Mehdi Hadim over at StrongLifts. After the first 2-3 weeks, all soreness from the routine was minimal. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). Intermediate level lifters who want to PR substantially and with a quickness. He developed a program for boosting the squat of Olympic lifters in an extraordinarily short period of time. Smolov Routine. 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. Overall Feedback About Smolov Be ready for pain. The fifth week only has one training session that builds to 4 sets of 4 reps @ 85% before 3 full days of rest. Can the Smolov program be adapted for the bench press? Description. The lifter sits in a bowl of oats while eating all the extra calories he needs, and the bowl of oats is changed daily. The majority of users report that they . 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. 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. I had a guy who ran full smolov for the military press. Note: You may incorporate Smolov Jr. for the back squat, front squat, bench press, push press or strict press. 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 . 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. basic cycle . You will probably get better results on a linear program, such as Madcow 55. The Smolov Squat Program progressively increases up your squatting numbers but at the same time it subjects you to 13 weeks of pure hell. I did the Russian Squat program first then the main site WOD with modifications when neededDo you mean the 6 week Russian Squat program . The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. In this series, I'll be record. Easily keep track of your workouts each week as you . I would recommend the Russian Squat program if you want a good squat routine and still be able to do the daily WOD. The original 13 week program says it can add up to 100 lbs on your squat. Smolov Jr. 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! 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. It's a hardcore squat routine (Russian of course) designed by Sergey Smolov. What is the Smolov Squat Cycle. Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. The heaviest you can lift for a single repetition in that exercise. 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. After 3 weeks of squatting 4 times a week and. BBB. Smolov squat program for week 2 day 1, which is the 4th total day. Your body and your respective muscles will be pushed to their limits. The program was designed by Russian "Master of Sports" Sergey Smolov and was introduced to mainstream fitness training in 2001 by well-known trainer Pavel Tsatsouline. Smolov is named after the creator of the program, Sergey Smolov, the Russian Master of Sports. If you want to build your bench, do close grip paused bench for 7-10 sets of 5's around 75% frequently. Sets of the all the way up. 1500 raw will be wrecked. This app will automatically calculate the weights at specific reps and sets that you should use based on the 13 week Smolov Squat program. You best put your big boy britches on before starting this program. Advanced Search. Generates a 3 week workout based on your current 1 rep maximum Smolov Squat Program When it comes to making improvements in strength, often coaches will emphasize that change takes time - and this is undoubtedly true. BostjanBavcon May 18, 2013, 11:31am #1.