Take a 3 week break from squat work, test your new rm, enter it in the box below and continue with the program smolov program intense phase enter your new squat rm. 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. Incorporating strength cycles into crossfit training the smolov squat cycle. It is true smolov deadlift program for you and that slow is better. The squat everyday program from musclepharm in order to help us squat everyday effectively, cory gregory has come up with a 30day squat everyday trainer that is available on. The squat routine is a strength program broken down into four phases which last for a total of weeks. The infamous smolov program for squats and smolov jr for squat andor bench. Youll learn the rep scheme, the loads to use and what all to expect from this 3 week program. Arguably one of the most difficult squat routines around, the full smolov demands weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days backtoback. Smolov, as you may have guessed from the name, has russian origins. Smolov squat routine spreadsheet includes smolov jr. This alone puts you in a solid mind set for the rest of the routine. Many people report most of their gains early on, but others seek to complete the whole program.
One of the oldest and most famous of all old school bulking routines by far is the super squats program, which centers around high rep squats. Dec, 2015 smolov is considered and advanced squatting program and should be run standalone accessory work outside of core training, stretching, and eating is run at your own risk week program with 4 distinct cycles for varying effects. Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in. If youre more of a spreadsheet person, download our excel smolov jr calculator. Jul 21, 2016 i have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun.
Great to have day off and be with family but getting. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. This blog post will outline the smolov jr program, publically available results reports and a mathematical approach to underpin these most likely outcomes, if you decide to go on the program. I feel like this might should go to rpowerlifting but there are a lot more subscribers here and i would probably be preaching to the choir over there. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. 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. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia.
Smolov squat cycle incorporating strength cycles into. Lets lay out a basic overview of the program and decide if its appropriate. The percentages are based on your one rep squat max or you can choose to use your one rep squat goal. Cette routine dentrainement pour le squat nest pas recommande aux debutants. Its the meat and potatoes of the week program and will have you dreading squat days by the end. This is essentially an adaptation of the squat routine s base mesocycle and is known as smolov jr. How to add 100lb to your squat in weeks stronglifts. The squat, bench and deadlift followed by bent over rows, shoulder press behind the neck or military press and the barbell curl. Ramp up volume, then decrease volume while ramping up intensity. Muscles or a ripped in the air tends to get stronger. Sep 17, 2014 smolov jr is a powerful, three week fitness program based on the russian smolov routine, but tailored to be less strenuous and more versatile. If you dont have weeks to devote your life to in a squat program, like i didnt, there is another option. I think the full smolov for the squat is up next, as it hasnt bounced back from all that running just yet. Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs.
I put together a spreadsheet based off of meatrhits original workout2. Smolov 1 12aug2019 14aug2019 16aug2019 squat negative. I decided to try the base meso cycle with front squats. Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. Personally i added an adittional triceps exercise that focuses on the long head skull crusher since the long head is. Smolov squat program owlsheets olympic weightlifting. Dr weeks of hell in the squat rack yields 60lb increase to my 1 rep max seriously i feel like i need a shirt saying i survived smolov. If you do not know how to do squat negatives and box squats you will also find a.
You need to be on top of your diet, recovery and sleep in order to maximise the. Smolov is every masochistic lifters favorite program. Hunt also modified the routine, as the original smolov program only focuses on the squat. Sep 18, 2015 if you dont have weeks to devote your life to in a squat program, like i didnt, there is another option. This initial two week phase is all about getting your body acclimated to doing heavy squats regularly. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. 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. One of the most famous squat routines around, smolov is also perhaps the most intense. 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. Its an intense workout plan in which you squat a lot. Would this be possible to do the smolov jr bench program and squat together. Smolov russian squat routine for android free download.
It is recommended that you have at least a year of weightlifting experience before attempting this advanced routine, you. Based on what i gathered you can expect gains between 5 15kg within a month or 10 30 pounds. Today we follow up with adam and hear how week 2 of smolov jr bench went for him. I dont think it is an exaggeration to say that more lifters are forced to quit. If you prefer, we have a smolov app for both ios and android available for download. The smolov squat cycle will help you to build up your numbers and significantly improve your performances.
It is recommended that you complete this routine only if your back squat has reached a plateau. They are both mon, wed, fri, sat so i could do squat and then bench on each of them days with assesory excersies ontop. Plus, i wanted to continue documenting this squat routine for you serious powerlifters out there. Smolov is a week weightlifting program used to increase your strength in the back squat. 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. And now, im starting 2015 with a 1rm of 330lbs three hundred and thirty pounds. M, 32yrs old, 59, 170lbs body weight 158lbs at start of program. Results, smolov base meso cycle powerlifting forums t. Jul 27, 2016 the essential guido to gains with smolov jr.
The smolov squat program is weeks long and separated into 4 phases. Results, smolov base meso cycle powerlifting forums. Scroll below to see full instructions along with our printable pdf for the. Smolov was created by the russian master sergey smolov and later came to popularity in 2001 in the book power to the people professional. It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. The program is spread across weeks and five general phases. Overall my goal is a 350lb back squat before 2015 in 2014 i hit a 1rm of 285. This is the third time i do the smolov squat program, however this time i only did the smolov base meso cycle, because the nationals are upcoming in one month, and i do not have the time to do the entire program. Watch the video to learn about my personal experience, as well as, discover the pros and cons of. Here is why, the smolov program is written to get elite completive power lifters ready for competition, think of it as a weightlifting competition cycle.
While not recommended for general strength work, as articulated well by powerlifting to win, these programs are certainly an interesting look into brutal. The results are hit or miss, and they usually dont stick. The smolov routine works, and as far as i know, anyone in my surroundings that did the routine had positive results as well. Accessory work outside of core training, stretching, and eating is run at your own risk. Most people use 5 to 10 lbs for the increment value. Not wanting to lose any upperbody mass or shapealthough smolov s program doesnt cause thishunt added a moderate amount of targeted moves to the mix. Smolov jr training journal week 2 smolov squat program. Smolov squat program olympic weightlifting spreadsheets. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights.
The big texas method aka cowboy method squat program. Since i am currently torturing my weak legs with this thing i thought that maybe some of. The big difference is its 15 as long and not nearly as taxing on your body. Apr 18, 2020 the infamous smolov program for squats and smolov jr for squat andor bench. Nov 11, 2018 smolov is a russian squat routine that will boost your squat by up to 100lb in only weeks, even if youre a drugfree lifter like me. Clearly, the goal of the smolov squat program is to increase your back squat. Not saying that fran is easy, but its definitely easier to do if your 3rm front squat is 200kg 440 lbs. Id say that 350 goal by 2016 is definitely achievable. Sep 11, 2003 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. It is recommended that you complete this routine only if your back squat has reached a plateau 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 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. Phase in weeks 1 and 2 are spent prepping for the following weeks. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. It uses a 30 day observation period to understand how you. The surname is derived from the russian word smola, meaning resin. My impression is that russian and smolov routines are meant to add gains to your squat very quickly, which is why you should be careful about using them in concert with a weightlifting routine, since recovery will be difficult. I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. You can add exercises for your calves if you want to. Projected gains from smolov range from 40100 pounds depending on how advanced you are. This is essentially an adaptation of the squat routines base mesocycle and is known as smolov jr. Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in his book power to the people professional page 63. Gillingham 16 week squat program usa powerlifting maryland. Smolov is considered and advanced squatting program and should be run standalone.
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. It was, in fact, pavel tsautsoline who first brought the program to mainstream powerlifting attention in a 2001 plusa magazine article. If you survive the smolov squat routine and fancy bringing up your lagging bench, you can return to the trenches for another 4 weeks of war with the iron. Im guessing no leg pressing or deadlift to be done either while doing the squat program. Dec 05, 2011 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 was created by the russian master sergey smolov and later came to popularity in 2001 in the. Smolov jr calculator enter your one rep max and the weektoweek weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program. A downloadable excel file of this program is located. This squat program for strength will add 30 pounds to your. Generates a 3 week workout based on your current 1 rep maximum. The program is essentially a bodybuilding split with the leg day removed since you. A great upper body strength and most notably recovery. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. May 23, 2017 the legendary russian squat routine that can boost your squat by up to 100 pounds in weeks.
Unlike some other choice for this is a serious drawback. Smolov switching microcycle new 1rm squat from base mesocycle 0 start date 12aug2019 the motto of the switching program is speed, and speed again. Released in 2019, sheiko gold is the new official powerlifting programming app from boris sheiko. If youre willing to build these lifts at any cost e. Program aka 753 the smolov program is a very intense powerliftingbased program developed by sergey smolov back in 2001. However, the downside is that when you finish the cycle, your numbers could easily drop again. Smolov is a russian squat routine that will boost your squat by up to 100lb in only weeks, even if youre a drugfree lifter like me.
Le volume est extremenent eleve et tres difficile pour le systeme nerveux. If you are looking for a spreadsheet for the original texas method, click here. For complete details on the week smolov squat check out our write up on the program. Aug 30, 2011 mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. It is a circuit workout that generates amazing results. Proper form is key, but linear with that, comes strength. The legendary russian squat routine that can boost your squat by up to 100 pounds in weeks. The essential guide to gains with smolov jr infographic. Written by justin tadlock on december 5, 2011 after completing the first two weeks of the smolov squat routine the intro microcycle, i decided to go ahead with the weight lifting program. After i finished the smolov cycle, i did two workouts of 5,4,3,2,1 per the recommendation of a jack reape post jack actually recommended more than two of those workouts, but i was feeling good so i accelerated my max day.
Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in his book. Full body workout at home without equipment download pdf. It is named after its creator, sergey smolov the russian master of sports. It is not bad, but i got people at this level with a novice routine, just linear progression. The example below uses 400 as the one rep squat max goal. How to boost your squat by up to 100lb in only weeks.
Sunday i checked to see if i would reach my goal at. If you are someone who has struggled to add weight to your barbell back squat, this squat program for strength will allow you to add no less than 10 pounds to your squat max. Smolov suggests that at the end of your base cycle you retest your 1rm for 2545lbs over your starting 1rm. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. Smolov in front squat archive weightlifting forums.