Smolov Squat Program

The 20 Rep Squat Routine Review. Do you even lift, bro? Outside of the bench press, the squat is considered to be one of the Kings. The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. This app will automatically calculate the weights at specific reps and sets that you should use based on the 13 week Smolov Squat program. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. You live a few intense months with your squat, but then it's over, and you have to decrease the volume for the rest of the. for bench is one of my favorite programs for my bench press strength. The principles behind Smolov are based on volume overload, with progressively increasing intensity. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. Program Fill In Light Grey Boxes 1RM Fill in Light Grey Boxes Increment Rounding Phase In Week Day Lift Sets Reps Weight Email [email protected] In this post I will go through 1) my starting point and aims with the program, 2) my Smolov Jr. His goal was to build strength after an Achilles rupture. I look at the chart still hanging on the wall of the garage and am just baffled that I. Simply replace the max front squat (fs) and max back squat (bs) with your personal stats and let the program run to determine your prescribed workout routine. , and the Russian Squat Program — into and easy-to-use calculator and spreadsheet that produces custom programs based on. It is not intended to be a substitute for informed medical advice or care. com took some time to denote the contents of these videos on paper. Training Preview for 1/15/2014 Posted: January 12, 2014 in Power Building Cycle - 01. by Grand Am Mike » Jul 21, 2005. The exercise also strengthens the entire core. Does anyone have any insight into this? Any recommendations for a 2 week. Reset your working max bench to a high percentage of your new tested max bench. is a popular variant from the original Smolov squat cycle. Benefits of the Trap Bar Deadlift. To be more specific, you must practice rigorously the exact manner in which you will squat, bench and deadlift in competition. Je squat drie tot vier keer per week. Posted in - Health on October 10th 2009 9 Comments alcohol caffeine computer games energy exercise habit hypnosis insomnia routine sleep smoking sunlight visualizations. Smolov Jr Spreadsheet is templates for spreadsheet and letters templates. Bench 137kg BSQ 210 DL 255. I am a 22 years old natural bodybuilder and a Junior IPF competitor in the 83kg division. is a three-week program that comes from the Russian squat routine known as Smolov. I plan to go back to PTTP soon, but I am looking for something Bench specific. You can read how I increased my 1RM for the squat by 20kg, find summaries of others who have done the program and I compare Smolov to other routines which I have done. I added 40lbs to my Squat with the Smolov Base Mesocycle in 3 weeks. The program itself is pretty simple to calculate and the details are outlined in the post. After completing the first two weeks of the Smolov squat routine (the intro microcycle), I decided to go ahead with the weight lifting program. Smolov Squat Routine Skrivet den 15 aug 2015 16. For this to work, you need to use big, compound exercises like Squats, Bench and Deadlifts. If you are able to make weekly progression on a less demanding routine, this routine is probably not for you. Strength Training Programs. If you want to improve the article, please go ahead but mind the rules. However, due to the success of the routine, it was revised as a 3 week course for bench press. Strengthening Squat and Bench. It's time to call on the Russians if you want to get stronger. Smolov is a very intense Russian strength building approach that has the potential to increase your squat by up to 100 pounds in a little over 3 months. My personal favorite squat routine is the SMOLOV squat program. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. On the hand many have had huge success with the program and have managed to increased they squat. De Smolov Squat Routine is een Russisch squatprogramma waarmee je in drie maanden je squat met maximaal 45 kg kunt verbeteren. Coan / Phillipi Deadlift Program; 1974 Russian Squat Routine; Verkhoshansky Peaking Program; Chuck Deluxe Bench Press Program; Alexey Moiseev. It's less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e. My deadlift max went from 219 lbs to 235 lbs! And my most exciting result is that I AM getting a perkier, slightly bigger butt!!!!!!!. This is a review of the famous Smolov squat routine which seperates the boys from the men. Welcome to Squat Therapy. Tagged Barbell, Gluteus maximus muscle, Muscle, Physical exercise, Squat, weight training You MUST BE OBSESSED!!!…with that which you are trying to obtain!!! June 13, 2013 by Anthony Polk. The Smolov squat routine was designed to help Soviet and Eastern bloc weightlifters and power athletes (shot putters, discuss throwers) add size, strength and power. Stop using old school spreadsheets and print out. This app calculates the weights you should use, based on your one rep maxes, for the Hatch Squat protocol. Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. If you are able to make weekly progression on a less demanding routine, this routine is probably not for you. Make sure to give it a shot link in description. The information contained in this page was posted by user: jone5y on behalf of herself / himself. Benefits of the Trap Bar Deadlift. Pesky strained pec, going to run a Smolov Jr squat while cutting on test Discussion in ' I've never run that program, but from what I know of it it seems like. Double Doh! I still use Jim Wendler’s 5/3/1 workout routine and have combined it with the Texas Method at times. Other routines I really like were the Texas Method and Smolov. The standing barbell shoulder press is an excellent exercise. Sheiko 29: The Beyond Limits Project The use of power lifting and strength training techniques have gained tremendously popularity in natural bodybuilding and fitness circles in recent years. I ordered a hoodie to represent as best I could. This Russian squat cycle has also been used by many for other. Posts about Strength training written by Anthony Polk. ** Jumping Box Squat Vertical Jump Training Program Free ** How To Increase Vertical Leap To Dunk Leg Workouts To Jump Higher Jumping Box Squat Vertical Jump Training Program Free with Short Person Dunking and Verticle Jump Training Vertical Jump Exercises At Home Short Person Dunking Workout To Increase Vertical Nutrition is really a discipline. 70% x 8 x 5 reads 70% of 1RM x 8 sets x 5 reps. StrongLifts 5×5. Online Calculator; Smartphone App; OTHER STRENGTH PROGRAMS. This will be a longish read, so for most people I’d suggest skipping to the summary below :pfft:. The Bulgarian split squat makes it possible for you to easily participate in. 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! Suitable lifters can experience squat strength gains anywhere from 50 to 130 Lbs, if they can complete this brutal cycle. It is named after its creator, Sergey Smolov "the Russian Master of Sports". enwiki Smolov Squat Routine. Same as the Barbell Squat but with a Smith Machine. Continue reading “Smolov Jr: Three weeks of hell for massive gains”. com - Smolov Squat Program - Strengthening Squat and Bench Provided by Alexa ranking, smolovjr. Improve your Squat, Bench Press and Deadlift by using one of these popular training plans for powerlifting, weightlifting, crossfit and bodybuilding. Smolov Program You know that when a squat program is designed and named after a ‘Russian Master of Sports’ that it’s going to be seriously tough. 20 Repsquat; Contact Us. 8 by the end, not sure if I can add 5kg to this next week. You are totally in control. No more fiddling with spreadsheets and print outs at the gym. Every 3 weeks I will reset and ramp them back up until the end of my squat program and then test out. The information on this page is for educational purposes only. This is a 3 week program squatting 4 times/week that could also. Here is my new Smolov jnr routine:. It was originally made popular in published works by Pavel Tsatsouline and has since become more popular over the years. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. It doesn’t require anabolic steroid use to be successful, but anabolic steroid use can get really impressive results out of Smolov Jr cycles. After I took 265 out of the rack for a quick set of ten, I racked it and decided that the next day I would start Smolov. You were definitely not eating enough. Strongman Training Edit. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. The Smolov squat routine was designed to help Soviet. I did an extra set with a slightly narrower stance to see if it would feel any better, and it was about the same. Two weeks ago I finished my first Smolov Jr. This was the three weeks of programming: I got all the sets and all the reps on my own without a spot because I varied my rest between 2 to 5 minutes depending on how I felt. The full Smolov program is a 13 week progression, Smolov Junior is a shorter abbreviated version that spans only 3 weeks. I'm doing the Smolov squat cycle. Hatch is the number one app for calculating, tracking , and logging your Hatch Squat Program workouts. You can read how I increased my 1RM for the squat by 20kg, find summaries of others who have done the program and I compare Smolov to other routines which I have done. Plus, I want to start allowing everyone get a better idea of what type of things I'm doing to continue with my fitness goals as I inch closer to my complete transformation. Each week lifters alternate between rep work and heavy sets. Here is my new Smolov jnr routine:. I've tried every squat cycle from smolov to hatch and I've never felt as consistent, strong and fresh as I do on the Barbell WOD now. The Smolov squat routine was designed to help Soviet and Eastern bloc weightlifters and power athletes (shot putters, discuss throwers) add size, strength and power. You can find a copy of the original at Dragondoor. Program Overview The full Smolov cycle is a brutal 13 week reckoning. Keep in mind that Smolov is about the squat and it is brutal. I have been itching to do the Smolov Squat Cycle for a couple of yearsI am looking it over and I think I am going to give it a go. , and the Russian Squat Program — into and easy-to-use calculator and spreadsheet that produces custom programs based on. If you are able to make weekly progression on a less demanding routine, this routine is probably not for you. 2014 Tags: Barbell, Bicep Curl, Fitness, Health, Health and Wellness, Overhead press, Squat, Strength training, strengthnsense, Weight loss. Whether you make the lift or not - it's 100% up to you. There’s also Sergey Smolov, a Russian “Master of Sports,” who won international lifting championships with his “Smolov Squat Routine,” a brutal 13-week squat program that can add 110. Whether or not you want to do it for athletic training will depend on what else you're doing at the time. It was View Article. It really began even before that, with a post I did on Anthony Ditillo-inspired training, and then before that a post written by Ditillo himself (from an old issue of the once great Iron Man magazine from the ‘70s). for bench is one of my favorite programs for my bench press strength. If you found fraudulent charges. Smolov is every masochistic lifters favorite program. Texas Method Strength Calculatorの日本におけるランキング推移をチェックしましょう。 ランキング推移は、iOSアプリストアでTexas Method Strength Calculatorの人気の推移を表示します。各国、カテゴリ、デバイスごとに、毎日・毎時間に. I am 18 years old, been training for maybe 6-7 months. Why Doing Smolov Isn't Smart And Maybe Even Stupid Ankle Mobility for Squatting w/ Dr. Enter Smolov Jr. for squats: I hadn't run Smolov Jr. Smolov is a pretty intense program and your numbers show that you still have novice gains to be made. Smolov Program You know that when a squat program is designed and named after a 'Russian Master of Sports' that it's going to be seriously tough. The Smolov powerlifting cycle is an extremely demanding system of training that is known for getting results. Each of the three days consists of compound movements that work both upper and lower body muscles. Welcome to Squat Therapy. Smolov Squat Building. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional". is a three-week program that comes from the Russian squat routine known as Smolov. It is a reduced version of Smolov's routine adapted to support. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). I am not saying that you should just jump from programme to programme as you see them. Smolov Squat Girl I'm a female powerlifter, DDS student, and wife who's hungry for a bigger squat! I couldn't find enough information about female lifters using the Smolov Squat Routine, so I decided to blog my training for the duration of the Smolov program. No more fiddling with. So, I will look else where to make adjustments. The four phases are:. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book “Power to …. Squat heavy every day. Here is how to do it and what it feels like. 13 week program, essentially squatting 3-5x/week. Smolov is a very intense Russian strength building approach that has the potential to increase your squat by up to 100 pounds in a little over 3 months. It'll give you a much fuller understanding of the good. Squat to start every Olympic lifting training session. The Squat is the backbone of the program. General Strength: Stronglifts Madcow 5x5 Brian Alsruhe's 4 Horsemen Ideal Strength Progress Calculator TCGM Greg Nuckols High Frequency Template GSLPB6 Ogus 753 Smolov Jr. What I wanted to create with Cast Iron Strength was a place where people could go to learn about Strength Training, Conditioning and Nutrition under three conditions:. my current 1rm is not great. DOH! BUT, I loved it!). The Smolov Junior program is the little brother of the much longer program called Smolov. I did smolov on my bench. The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov is every masochistic lifters favorite program. Some popular ones are the Coan/Phillipi deadlift routine, the Russian squat routine, or the Smolov Jr. The infamous Smolov program for squats and Smolov Jr for squat and/or bench. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Not wanting to lose any upper-body mass or shape—although Smolov's program doesn't cause this—Hunt added a moderate amount of targeted moves to the mix: handstand pushups, pullups, weighted pushups, and inverted rows. for squats: I hadn’t run Smolov Jr. First, we need to talk briefly about what makes a good program. With this Smolov Jr. But because you are now an intermediate lifter moving bigger. Enter Smolov Jr. Price Low and Options of Smolov Strength Program from variety stores in usa. The principles behind Smolov are based on volume overload, with progressively increasing intensity. and 13-week Full Smolov Squat protocols. The Squat is the backbone of the program. These programs come attached with a ton of testimonials on how they helped the trainees attain a 30-50 pound PR. To begin, you need to determine your 1 rep max back squat and your 1 rep max front squat. Neither of these programs suggests squatting as much as Smolov which is 6 times a week. Developed by Sergey Smolov, this particular program makes the bold claim that an athlete can increase their squat "by up to 100 lbs". Ive heard good things and bad things about both these programs( Hepburn program A and B, and smolov squat program) based on where I'm at wha. Smolov refers usually to the original Smolov Squat Routine. Program Fill In Light Grey Boxes 1RM Fill in Light Grey Boxes Increment Rounding Phase In Week Day Lift Sets Reps Weight Email [email protected] com has ranked N/A in N/A and 9,017,320 on the world. "The motto of the switching program is speed, and speed again," explains S. The back squat is a basic barbell strength exercise for the lower body with an emphasis on the quads, hamstrings, and glutes. Smolov Squat Cycle (Stronglifts Spreadsheet) Smolov Squat Cycle Mag/Ort Deadlift + Greg Nuckols Frequency Mashup Dark Horse - Brian Alsruhe Master Bridge 5/3/1 v2. It's less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e. 8 by the end, not sure if I can add 5kg to this next week. Weeks 1-2 Intro Cycle Week 3-6 Base Cycle Week 7-8 Switching Style Week 9-13 Intensity cycle (this is where the alphas are. It is tricky to comment programming for someone without knowing much of his training history, but I would guess that you are an intermediate, not such an advanced trainee to benefit a routine like Smolov. Grip training for deadlift. The name Smolov comes from Sergey Smolov, who is known as the 'Russian Master of Sports'. Now that you know the value of front squatting check out this 12-Week Front Squat Cycle for Strength & Mass. I started on tuesday smolov jr program for my front squat. Program Overview The full Smolov cycle is a brutal 13 week reckoning. They spoke in revered tones of their experiences with the Holy Grail of Squat Specialization. Update: He has since then renamed it to the “Cowboy Method“, which includes not just the squat program. That is, it is designed to prepare you for a specific powerlifting meet or strongman competition. Whether you make the lift or not - it's 100% up to you. This images was upload at December 04, 2018 upload by Admin in Excel Spreadsheet. Week #2, Day #2. It’s an excellent program for adding muscle mass provided you combine it with good nutrition practices and proper recovery. Calculator you can generate a 3 week Smolov Jr. Strength is essential for all Crossfitters. This app calculates the weights you should use, based on your one rep maxes, for the Hatch Squat protocol. Sergey Smolov is the 'Russian Master of Sports' designer of this program. Two weeks ago I finished my first Smolov Jr. The full Smolov program is a 13 week progression, Smolov Junior is a shorter abbreviated version that spans only 3 weeks. Each of the three days consists of compound movements that work both upper and lower body muscles. Three-day per week total body strength program. Smolov Jr is a good option for a shock cycle on your weakest lift without going through the full three months of the bigger and more extensive Smolov program for squat. Adjustments to Stronglifts and squat frequency I've seen tremendous size gains in my thighs these last few weeks doing Smolov, and I think it's because I went. The box squat will be performed every other week, on weeks 2, 4, 6, and 8. Squat 200kg Deadlift 245kg Total 575kg In my last strength cycle I added 5kg to my DL and 10kg to my bench but my squat stalled out so the plan is to attack the squat with a smolov cycle and only try to push the other lifts along a little. It is named after its creator, Sergey Smolov "the Russian Master of Sports". I have seen quite a few variants of Smolov Junior floating around the internet. Introduction to Smolov Jr. Smolov Program You know that when a squat program is designed and named after a ‘Russian Master of Sports’ that it’s going to be seriously tough. Most people use 5 to 10 lbs for the increment value. The legendary Russian Squat routine that can boost your Back Squat by up to 100 pounds in 13 weeks. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Smolov is a bulking routine. Grip training for deadlift. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory …. The Smolov program is a very intense powerlifting-based program developed by Sergey Smolov back in 2001. bench routine. Apparently it's easier and can be used for a variety of lifts. It focuses purely on building your squat. To download the Smolov Squat Program click HERE. Looking forward to getting that, and will be ordering the bulldog squat bar, bow bar, and earthquake bar in the new year. Monday Wednesday Friday Saturday: Week 1: 4 sets of 9 reps 5 sets of 7 reps. In such situations, people often seek out specialization programs for a single lift. I have become much, much more comfort able with the high bar position in the squat. Smolov Jr will last for a month. This article is a review of the Smolov Squat program. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. 2014 Tags: Barbell, Bicep Curl, Fitness, Health, Health and Wellness, Overhead press, Squat, Strength training, strengthnsense, Weight loss. I know it's going to be though, I've been through it twice. Welcome to Squat Therapy. Naamgever van het programma is de Russische gewichthefcoach Sergei Smolov. My friend Levent did not run the Stronglifts program, but he has run various Olympic squat routines such as Smolov. The modified 5 x 5 program I'm going to teach you only has you training 5 x 5 on one exercise, and you only perform 5 x 5 on one week out of the cycle. General Strength: Stronglifts Madcow 5x5 Brian Alsruhe's 4 Horsemen Ideal Strength Progress Calculator TCGM Greg Nuckols High Frequency Template GSLPB6 Ogus 753 Smolov Jr. I will definitely run it again. … Half Marathon Training Program Spreadsheets Running a half marathon is far from impossible for most healthy individuals, but does require…. The Russian Squat routine is a fairly well known and popular 6 week peaking phase for squats, however it shares some problems with programmes like smolov it's pretty hard to train other heavy lifts if your doing an intense squatting cycle 3-4x a week. Originally, it was designed as a program specifically for the squat and has been called the "holy grail" for increasing your strength in the squat. Smolov Squat Routine Spreadsheet. Keep in mind that Smolov is about the squat and it is brutal. Smolov is a Russian Squat routine that will boost your Squat by up to 100lb in only 13 weeks, even if you're a drug-free lifter like me. Smolov Squat Routine, a weight training program; This page lists people with the surname Smolov. The short answer is I personally would not recommend and would not be surprised if many experienced powerlifters agreed. Light Start. 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 deadlift max went from 219 lbs to 235 lbs! And my most exciting result is that I AM getting a perkier, slightly bigger butt!!!!!!!. Posts about Foam written by SlipDaJab. Repping 102. Supposed to add 50-100lbs onto 1 rep max. #2 – The Bulgarian Squat Position Enables You to Develop the Same Form That is Used in Other Athletics and Sports Many sports and workout routines require that the exerciser place one leg extended in front of the other. スクワット 20kg 10 60kg 6 100kg 1 130kg 1 115kg 8 8 8 100kg 3(ストップ) 練習中は「軽すぎて…」って感じだったけど、練習後2時間たって良い感じの筋肉痛. That is, it is designed to prepare you for a specific powerlifting meet or strongman competition. Squatting and Deadlifting layout in a program Figuring out exactly how to lay out your squat and deadlift can be a pain for a lot of guys for a lot of various reasons. The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. 110 x 8 x 3. After this three week routine, many lifters report a significant increase in their lifting capacity – as much as 35 lbs for their dead lift and 25 lbs for their bench press!. Leg training is never easy and this squat program is about as ferocious as they come. is a 4 week program that feeds off of the "Base MesoCycle" of the original Smolov squat routine. Introduction to the Smolov Squat Routine. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. I added 40lbs to my Squat with the Smolov Base Mesocycle in 3 weeks. Originally, it was designed as a program specifically for the squat and has been called the "holy grail" for increasing your strength in the squat. With this Smolov Jr. is an abbreviated version of the Smolov squatting protocol. Back Squat 135 x 5 225 x 5,5 275 x 4 315 x 3,3 335 x 2 275 x 4 Jerk (from rack) 95 x 3 135 x 4 185 x 3 225 x 2,2 Difficult to get back down to the shoulders Clean 245 x 1,1 (demonstrating something, didn't realize it was 245) 205 x 3 225 x 2 Clean and Jerk 255 x 1,1,1 (116) Clean 205 x 2. And I needed it because squats are crucial to olympic lifts. In my case, I'm going to be using this routine for the bench press. I am a 22 years old natural bodybuilder and a Junior IPF competitor in the 83kg division. I put together a spreadsheet (based off of MEatRHIT's original Workout2. With Madcow you'll still do all exercises of StrongLifts 5×5 incl the 3x/week Squats. 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. The exercise also strengthens the entire core. Does anyone have any insight into this? Any recommendations for a 2 week. It is named after its creator, Sergey Smolov “the Russian Master of Sports”. I'm doing the Smolov squat cycle. The program requires three training days a week, with one rest day in between (ex. Găsește și salvează idei despre powerlifting pe Pinterest. Powerlifting: "Ah, man, I gotta go up in front of these people. If an internal link intending to refer to a specific person led you. What exactly are you supposed to do during the switching phase?. Gallery List Title. Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. Your squat will excel, but your other lifts will most likely suffer as a result of the squat volume. Make sure you do not see any fraudulent charges. Smolov Jr will last for a month. Smolov is a brutal Russian squat program, famed for it's incredible intensity and almost unrealistic expectations of the human body's ability to perform, I'd advise you at this point to check out the program to give you a basic idea of how it works: Link. Bench press will be done 4 times per week, with escalating intensities as the week progresses. I would really like recommend that you check the cost To get a cheap price or good deal. If you prefer, we have a smolov app for both iOS and Android available for. Smolov Squat Routine, a weight training program; This page lists people with the surname Smolov. Long road ahead I had one last meathead day on Friday before im out of the game. Calculator Tribute to be squats squatting from clicking the net. Developed by Sergey Smolov, this particular program makes the bold claim that an athlete can increase their squat "by up to 100 lbs". The 20 Rep Squat Program is a mentally and physically challenging way to pack on muscle and mass and strength. 1: 8864: 36: stronglifts 5x5: 0. It'll give you a much fuller understanding of the good. Smolov is a Russian Squat routine that will boost your Squat by up to 100lb in only 13 weeks, even if you’re a drug-free lifter like me. As always, start with a weight you’re 100% sure you can Squat, instead of starting too heavy and hitting plateaus. This is essentially an adaptation of the squat routine’s base mesocycle and is known as Smolov Jr. Smolov Squat Routine Skrivet den 15 aug 2015 16. A powerlifting program is designed to improve an athlete's one rep max in the squat, bench press, and deadlift. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. Add weight, add volume, decrease rest time, etc. The app also makes it easy to keep track of where you are in the cycle. After this three week routine, many lifters report a significant increase in their lifting capacity - as much as 35 lbs for their dead lift and 25 lbs for their bench press!. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional". After this three week routine, many lifters report a significant increase in their lifting capacity – as much as 35 lbs for their dead lift and 25 lbs for their bench press!. Gain strength in the lower body and improve your squat 1RM with this 12-week squat training program. The program calls for low volume and high frequency squat workouts for enormous strength gains. Back Squat 135 x 5 225 x 5,5 275 x 4 315 x 3,3 335 x 2 275 x 4 Jerk (from rack) 95 x 3 135 x 4 185 x 3 225 x 2,2 Difficult to get back down to the shoulders Clean 245 x 1,1 (demonstrating something, didn't realize it was 245) 205 x 3 225 x 2 Clean and Jerk 255 x 1,1,1 (116) Clean 205 x 2. The four phases are:. Ideally it will add. , it works well for bench). I have been itching to do the Smolov Squat Cycle for a couple of yearsI am looking it over and I think I am going to give it a go. This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. 8 by the end, not sure if I can add 5kg to this next week. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. Base Rest Build to 1RM Enter New Max Switching Intense Taper. bar x few 50 x 5 60 x 3 70 x 3 80 x 8 x 3. It effectively constitutes a "shock cycle. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional". So its seems to be im the newest victim of smolov program. The Russian Smolov Squat routine is split into 3 phases for a total of 13 weeks. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to. It is named after its creator, Sergey Smolov "the Russian Master of Sports". I don't think it is an exaggeration to. This is a routine designed for squats and only squats. Monday Wednesday Friday Saturday: Week 1: 4 sets of 9 reps 5 sets of 7 reps.