smolov powerlifting program

Weeks 9-13 - Squats 3 days per week. Its a great program! Switch to this program once you're stuck/bored with Stronglifts 55. 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. Base Mesocycle 2.3. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Tips For Smolov Success 4.1. Shop the Alexander Bromley store $8.99 Spring $14.99 Spring $14.99. Show Printable Version; 07-19-2022, 11:27 AM #1. It is broken up into 5 phases and requires you to squat 3-4 days per week. Also, this program was devised by a Russian weightlifter. January 2015 Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of 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. This day pretty much replicated day 1. Powerlifting; Training Programs; Motivation; News/Articles; Workouts; Calculators. The more you practice lifting, the more your body learns to recruit a higher percentage of muscle fibers. 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 Do not go heavier than prescribeddon't add extra exercises, sets, or reps. Program for Powerlifting, Explained. - Sergey Smolov. The program lasts for 13 weeks in total. Introduction to Smolov Jr. Smolov Jr. is a popular variant from the original Smolov squat cycle. There are very few accessory movements included, and it's difficult to do other training outside of it. The first two squat sessions will look like this. Bench Press Program Pre-Requisites for the Smolov Jr. Thread starter nmOWL; Start date Nov 22, 2001; N. nmOWL New member. Also, the use of lifting accessories like lifting belt and knee wraps should be used for additional safety. This is the same mentality as Wendler's 5/3/1. If you cut down the intensity, you'll have plenty of room to grow, both numbers wise and size wise. The bottom line of the Smolov Jr - 5/3/1 program is to increase your strength levels with a low-rep approach. Thread Tools. Ive tested my squat 3 days before starting the program, it was 130kg, 135 with knee wraps (no belt). Muscle Insider. The four phases are: Phase In A two-week phases that uses a variation of squats and lunges. 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. Full Smolov Routine. The name Smolov comes from Sergey Smolov, who is known as the 'Russian Master of Sports'. To paraphrase the advice given to me, they are paid to lift; you aren't. Smolov is a high-intensity and high-volume squat program that originated in Russia. Program 1. Sure, if you're a bodybuilder, you can see massive leg growth. Smolov Program - Introduction Enter The Smolov Jr. If you have experience lifting weights, start with this program instead of Stronglifts 55. 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. It utilizes block periodization and can be run repeatedly or used to peak for a powerlifting competition. Below is the full routine, and a link where you can customize, print, or download to your device. It focuses purely on building your squat. Serious About The Bench Press 3. Weeks 9-12 - Intense Mesocycle 2.5. Stronglifts 55. Weeks 7 & 8 - Switching 2.4. Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. If you are on steroids, it is way easier to recover from training, so. The Smolov Squat Routine is Beyond 5/3/1 Spreadsheet; The Cube Method Spreadsheet; Smolov Squat Routine Calculator; Smolov Jr. Calculator; 1RM Calculator; About. Hey! As well increased my squat from 350lbs to 871.3lbs. The Smolov Squat Program consists of a routine that sustains for 13 weeks. He designed the original Smolov Squat Routine which is a popular 13 week exercise program among powerlifters. Thread: The Smolov Jr. Smolov refers usually to the original Smolov Squat Routine. Week 9-13 - Intense Mesocycle. 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 Are An Advanced Lifter 2. 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. The often- underestimated program has . Program Mods Accessory Work Summing It Up The only other exercise I am doing is weighted pull-ups @ 40lbs. This 13-week nightmare drills your squat with . Choose Sensible Weights Background 22 years old uni student, 5'10", bodyweight was around 88-90kg (194-198lbs). Yes, its not easy, yet It works. Develop A Love For Food & Rest 4.2. This is a 15 week intermediate powerlifting program from PRs on the Platform. Here's a snapshot of the first week. Im happy with it. What is Smolov Jr? You may have heard of the Smolov squat program. After the program is 150kg belt and sleeveless and 155 with belt and knee wraps. Forget Everything You've Been Taught About Lifting Weights 4. It is named after its creator, Sergey Smolov "the Russian Master of Sports". Cut your 1RM down by ten percent and work off those numbers. . The Smolov Squat Program was made famous by Pavel Tsatsouline, a huge russian powerlifter. . x 5 tacked on to the end of each session . Program Smolov Jr. The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. Ive just finished the full 13 weeks of Smolov. Alternating days between deadlifts and clean and press (military, not push) in 5-6 day blocks. Smolov Jr is not for your squat. [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 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. Warm ups were easy, weight moved okay, and I got an insane leg pump by the end of the workout. Introductory Microcycle - Weeks 1-2 2.2. Smolov powerlifting routine. Base Cycle A 4-week segment which requires 4 squat sessions a week. This was a little boring at first. Smolov Program Layout 2.1. 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. If you were to run. It is further divided into 5 different phases. Preparing For (and Recovering From) a Smolov Session 4. The Smolov Jr. strength program may have claimed the soul of more gym bros than any other program on the market. Week 1 W1D1: 6x6 w/ 290 lbs. Week 13 - Tapering 3. The Smolov Squat Program is not really a 'bodybuilding' program per se, but it is a 'powerlifting' program. Nov 22, 2001 #1 Day three, 75%of 1RM x 5 x 7. 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. The full Smolov cycle is a brutal 13 week reckoning. But before following any of these programs you must keep in mind to have attained a decent level of lifting experience. At a high level, the program consists of the following: Phase In Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. Smolov fixed my credit score, resurrected my dead cat, got me a girlfriend. View Profile View Forum Posts Minimize Accessory Work 4.3. W1D2: 7x5 w/ 310 315 lbs. 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. 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. Know Your 1RM 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. 1. Madcow 55. More muscle fibers firing means you can lift heavier, and lifting heavier provides the mechanical means to get bigger as well as stronger. The numbers used on this week are calculated from your newest max. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. Lower volume, but higher intensity when compared to the Base mesocycle. What is The Smolov Squat Program? It in a variety of different lifts, and it & # x27 ; s 5/3/1 s.. Sports & quot ; 7 & amp ; Rest 4.2 full 13 weeks of modified! Knee wraps belt ) have experience lifting weights 4 the more your body learns to recruit a higher of. ; News/Articles ; Workouts ; Calculators 8 - Switching 2.4, print, or download to your device more body... 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