If I'm not mistaken I think you at 20 lbs to the 70%..So if your max is 315, 70% of 315 would be 220(really 220.5, just rounding)..then you add 20 to that so you'd be doing, 240 lbs. However, since this program is less than a month long, putting squats and deadlifts on maintenance mode is no bad thing. If you are an experienced lifter with great recovery powers and a penchant for masochism, you could follow the Smolov final week plan: However, it really is best if you rest up since you have pushed your body to its very limit in the previous 4 weeks. You need to be on top of your diet, recovery and sleep in order to maximise … You may need to eat some dirty calories for a few weeks and it is best if you use a conservative 1RM. 1RM is 165kg and I'm working to the letter (or number) of the program so, I'm regularly repping upwards of 132kg. The Best Muscle Building Guide! This can either be tested with a true best effort or by attempting your best in the 2-5 rep range and using a 1RM calculatorto estimate your best lift. Finally, you conclude the program which a one week tapering off period and a final max attempt to discover how many pounds Smolov has added to your squat. I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. The full Smolov cycle is a brutal 13 week reckoning. Most of the tips from the squat routine are applicable here. Smolov, as you may have guessed from the name, has Russian origins. If you’re lamenting your lack of squat progress and are seeking a ‘magic bullet’, you won’t find one here. The World (Netflix) – Review. Smolov recommends dynamic effort squatting and it is best not to go above 60% of your new 1RM. If you have a few years experience and haven’t progressed beyond your “beginner gains” in a while then I strongly recommend you give this program a go. Success! The first step to this (or any) workout is perfecting your technique. N.B: These are not four consecut… The program has you squatting 4 days per week for 3 … While it is better if this doesn’t happen, it is okay if it’s on set 10 of a 10 x 3 session during week 3 and the alternative is getting pinned beneath the bar. Day 1 – 3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80%, 3 sets of 8, 1 set of 5, 2 sets of 2 and 1 set of 1. If you get through this, you will be asked to add another 10 pounds for the third base mesocycle week and the whole thing looks something like this: Hopefully, you will understand why it is best to use a conservative 1RM. At more advanced stages of training you generally have to periodize your training, for example 8 weeks of high volume, 6 weeks of high intensity, 2 weeks of peaking, etc. You can pause between reps near the end of sets if you feel as if you could miss a rep. You don’t want the bar on your back for eternity but as long as your technique holds up and you hit depth, pausing between reps is perfectly acceptable. You are absolutely correct. https://fitchief.com/smolov-jr-the-best-bench-routine-that-youre-not-doing The level of intensity is such that once you return to a ‘regular’ routine, it will seem easy in comparison because you will be physically and mentally much stronger. Hatte eine Verletzung an der Schulter und deswegen sowieso auf Druckübungen verzichtet. If you are a beginner or early intermediate, the Smolov squat routine is not for you for a number of reasons: Technique: To get through Smolov in one piece, your existing technique needs to be excellent. This particular routine was developed by Sergey Smolov (hence the name) but was brought into the popular domain by Pavel ‘The Mad Russian’ Tsatsouline. Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. I staggered the Bench and Squat sessions by a day, meaning I was in the gym every day which did get a little tedious (despite having a home gym). This is where I differ. This routine is exactly the same as the base phase of the Smolov program with … If you’ve been training for a considerable length of time and have brought your squat up to a respectable level, you will hopefully have some idea of how to eat big to bring up your numbers. motivation based on your goal. For Smolov Jr., if you intend to extend it to 4 weeks instead of 3, how would you breakup the workout? We also incorporated exercises to build our back muscles. Download the Smolov Jr. I'm not doing that as I want to have a consistent figure to work with through to Week 13. Smolov: Background, History, Context. Bench press will be done 4 times per week, with escalating intensities as the week progresses. Unlike the original program, Smolov Jr … on the back burner until the program is completed. kg auf Ihr Trai­nings­max in der Knie­beuge gepackt zu haben. Making the jump from one hard session a week to four is too great a leap. Thanks, you would add to the weight used the week before, not your 1RM, Muscle & Strength, LLC Smolov Jr. Calculator. I did 385x1 but I feel like I'm slowing up my progress. Sound's like just what I need. Chin ups or pull ups can stay as your back workout staple while grip work is also okay but as we already said, you’ll probably just want to warm down and go home after most squat sessions. Join 500,000+ When you begin to add weight in weeks following week 1 of mesocycles (such as, Monday – 4 x 9@70 + 20 pound increase from Week 3), do you add 20 pounds to your 1RM and take a percentage or do you add 20 pounds on top of a percentage of your 1RM? The name Smolov comes from Sergey Smolov, who is known as the ‘Russian Master of Sports’. If you are thinking of doing it the best advice is swallow your pride and knock 10% of your 1RM and be realistic with 1RM after the first cycle, remember this is your entry weight for the next cycle. I choose the Smolov routine as a test to improve the weight I squat having been stuck on 100kg (220lb) for two years or more. It was, in fact, Pavel Tsautsoline who first brought the program to mainstream powerlifting attention in a 2001 PLUSA Magazine article.While Pavel may have been the messenger, distinguished Russian Master of Sport Sergey Smolov was the original composer … Next week I'm going to do the work to max and then try a new PB. Smolov, as you may have guessed from the name, has Russian origins. You will need caffeine, sugar, BCAAs, creatine and other items in order to speed up your recovery because your body will be under immense strain. I've not found the intense cycle to be much more difficult than the base cycle to be honest. Email: click here. Just to clarify, this is almost certain to be the most demanding training period of your life to date. You will want to give up but do not give in. Would recommend it to anyone that is at a sticking point. This means week 13 should be as follows: It is common sense to warm up properly before any training session so if you’re one of those people that does a half-assed job, you need to stop what you’re doing and pay attention! If you’re unused to such heavy training, injuries can quickly occur. He opted for the 4 week version as I lift 3 days per week and he wanted to go at the same time as me. Generates a 3 week workout based on your current 1 rep maximum For most lifters, this is the period that provides the most gains but persevere through the switching phase and the next 4 weeks of pain and you could see even greater rewards not to mention oak trees where your legs once were and a new-found ability to attack heavy training. If you use 400 pounds as your 1RM, 65% is 260 pounds so you would be squatting 3 set of 8 reps at 260 pounds. In my case, I’m going to be using this routine for the bench press. Ich habe ein 1RM Gewicht von 125 kg bei einem Körpergewicht von moderat schlanken 90 Kilo erreicht. Smolov seemed like the obvious choice to give me that extra somethin’-somethin’ to boost my max, I chose to bench as well for no other reason than I did not want to neglect my chest for a month. Frequency: If you are a relative newcomer, you have not yet learned how to train at your full capacity and are still in a learning zone. Manche haben den Zyklus auf bis zu 6 Wochen ausgedehnt, generell kann ich aber jetzt schon sagen, dass es wahrscheinlich eher auf 3 Wochen hinauslaufen wird, da das ZNS zu schnell ausbrennt! Good luck to anyone attempting it! In fact, you may prefer to stay closer to 50% and don’t go above 3 reps during a dynamic effort day. It involves benching 4 times a week for 3 weeks followed by a final week where you test your max. Replies like to smolov cycle, could stop squats or else than up to powerlifting or, but i guess. Paused every one of them and the first set honestly felt like speed work. Smolov Jr is useful for any intermediate/advanced lifter, it is basically a peaking program. did Smolov for three weeks, did a mini peak for another and, boom, 150kg. Weaknesses in the muscles involved in the bench will become painfully apparent during the four weeks so you’re better off doing as little as possible after benching besides some rowing work for balance. Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. The entire routine is 13 weeks long and is divided into 5 distinct phases: The first 2 weeks helps you acclimatize to the brutal 4 week base mesocycle where you will squat 4 times a week. The weights used on each day are based on your one rep max according to the table below. Once again, you need to find your 1RM and sensible lifters will subtract 10% off it and work from that figure. The other websites just do not explain programs as well. By week 5 of Smolov, you will be hitting several PRs a session so you need to be ready. For those that make it through the Smolov squat routine, it is the ultimate strength and mass gaining program. Mentality: When you get to the real ‘nitty gritty’ of Smolov, your mental strength will be tested to its limit. The Smolov squat routine will turn you into a squat rack hog so clearly, you’ll need to attend the gym during off-peak hours. Published it instead of smolov jr cycle to send only thing works for an essential and recovery. In other words, you unrack the bar, squat down slowly until the bar rests on preset safety bars and leave it. Insgesamt schweben … i hate supplements and im a lacto-ovo vegetarian,will this program still work for me? You may have already heard of the Smolov squat routine and if you have, the following is a comprehensive guide that will enable you to learn more about the routine as well as mental and physical preparation and believe me, you will need it! Eat like an elephant and sleep like a baby on this course 2. Other explosive exercises that can be performed include box jumps and deep squat jumps. Once you're through the base, the high-rep sets basically go away. The most effective way to do this is of course through a protein shake. Once you’re in the gym, it’s time for stony focus. One question though, I will be doing the 3-days a week cycle of the smolov squat, and was wondering if it is allowed to deadlift with this cycle, since it is less demanding, on the lowest squat workout that week ?. 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 Max., the heaviest you can lift for a single repetition in that exercise. 6. Great article. Attempt Smolov Jr if you are a beginner The first phase will have you work at high intensity in relation to your one repetition maximum and a high amount of repetitions. Learn how to get order discounts and FREE fitness gear! Due to the extraordinarily difficult nature of this section, you should once again take 10% off your new 1RM or else you will almost certainly fail. thanks for the great article, Can someone clarify for me on the 1RM at week 6. I followed this program in December 2017, which you can see in my training log. 1-2 light sessions and work up to maximum attempt on Friday. Two weeks of ‘switching’ changes things up and involves dynamic effort squatting. It's a painful setup but, like the article says, it's more about technique and form than brute strength. Enter Smolov Jr. Smolov Jr. is a 4 week program that feeds off of the “Base MesoCycle” of the original Smolov squat routine. 15kg in 3 weeks, just as promised. Texas Method; Hatch Squat; 20 Repsquat; Contact Us; The Program. The intense mesocycle will yet again test your mettle and could give you another 20-40 pound boost. I have been extremely unsatisfied with my squat numbers for a long time. Should I just keep chipping away with 5/3/1 or go for smolov ? You can’t approach Smolov in a haphazard manner. Joined: Sep 11, 2011 Messages: 1,316 Likes Received: 0 Location: Burning Atlanta. Um mal einen Vorschlag zu machen: Montag: … To reduce the risk of injury, make sure your technique is up to par before you begin. Only Do the Base Microcycle & 3 Sessions a Week. We teach you how to do thousands of exercises! Consuming this food gives you amino acids and oils which help you power through the demanding sessions. Dementsprechend werde ich nach Bedarf eine Deloadwoche einbauen. The amount of weight added each week i… During week 2, you can elect to have a rest day between sessions if you wish and Smolov also encourages explosive drills such as jumps that are to be performed after the squat session. After the session, immediately get some protein and trashy carbs before you even shower and have a proper meal within 60 minutes of your session ending. Join Today and Lift Heavier Shit. It is best to round figures down rather than up.). As for the Smolov Jr. cycle there are two ways to go about it; either a 3 week/4 days per week cycle, or a 4 week/3 days per week cycle. For example, if you use a 1RM of 400 pounds, you will squat 10 x 3 @ 340 pounds in week 3 and 10 x 3 @ 370 pounds in week 5! What is Smolov Jr? on week 3 of smolov jr bench press starting tomorrow and I love it haha. Smolov Jr is a 3 week powerlifting routine designed to significantly increase your strength. My 1RM went from 155kg to 180kg first time round and now looking at hitting 200kg for the second go. What is needed in terms of diet and training to maximize Smolov. The intense mesocycle does not constitute a large enough return on investment for the effort that is put into it. As example: week 5 it is: Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). On the smolov jr you go to 85% but u add weight each week etc. While the Smolov Jr. program is shorter and less taxing for your bench, it can have a profound positive effect in a short period of time. How to prepare for and recover from a Smolov training session. It is fine to do smolov jr for bench in conjunction with squat and deadlift, I would say it is preferable to split them into an am and pm session if you can, but many times I did both (bench first though) in one session. Apparently it’s easier and can be used for a variety of lifts. This program will reinforce and refine your technique, making it second nature, and improve the … It all depends on the trainee’s goals. This is one of those rare periods where eating ‘dirty’ food is actually encouraged. If you missed the previous posts, learn more about my journey (and possibly why you should give it a shot) at: Part 1 (overview) Part 2 (includes 7 recovery tips) Part 3 (half-way results) So firstly, … Benannt nach dem Rus­sen Ser­gey Smo­lov behaup­ten Ver­fech­ter der Methode erfolg­reich 20-bis 50 (!) Those who have swallowed their pride and reduced their existing 1RM by around 10% (in other words, they used their training max) had a far greater level of success. Smolov Jr is not for your squat. Learn how to cook delicious healthy meals and snacks! can anybody please tell me how might I structre to add an additional week in the smolov bench by benching 3 times a week ? For only 3 weeks commitment you can beat the gains Jester, Dec 10, 2011 #4. turbozed Red Belt. Regardless of your physical conditioning and training experience, you are about to go to war with the squat rack for 13 weeks so be ready for success with these tips. Any other gains like a weight gain or deadlift gain were a bonus. The purpose of the introductory microcycle is to prime your body for the assault that lies ahead. Build muscle, lose fat & stay motivated. Hab mich damit damals von 150kg auf 160kg verbessert. In the second phase, you top up 5 to 15kg compared to the first cycle. 1RM = 1 Rep Max., the heaviest you can lift for a single repetition in that exercise. I have to admit, I also wanted to humblebrag a little about my progress. Make sure the bar touches your chest 4. As well as focusing on decent form and avoiding flared elbows, stretch and foam roll as much as possible before and after each session. The Smolov Jr program may be slightly easier to run as the higher rep range utilized in the Smolov program can lead to a greater build-up of fatigue. If you can manage 8 hours of good quality sleep a night, you greatly increase your chances of making it through Smolov in one piece. According to http://ontariostrongman.ca/resources/training/smolovsquatcycle.htm, week 9's monday should end with 1x5 @ 85% instead of 90%. Normally, it is best to gradually increase calories as you get stronger to avoid unnecessary fat gain but Smolov is an exception. Learn How To Build Muscle, Complete Guide To Whey Protein Powder Supplements, Ultimate Fat Loss Guide! Each week, depending on how the previous week went, you will add weight according to the table. M&S weekly email newsletter sends you workouts, articles and Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. This period should be little more than an active rest so listen to your body and don’t go overboard. Do not be afraid to have sugar during training and snack on small sugary items like M&M’s during sets. Some lifters like to follow Westside Barbell principles and box squat 12 sets of 2 but it’s really up to you. However, if you’re ready for it, an extra 20+ pounds could be your reward. smolov is a more extreme peaking program meant for smashing through plateaus. It’s fair to say the progress you Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. Starting 1RM was a very slow 280 paused. However, if you’re ready, willing and able to go through 13 weeks of pure hell, we have something that could potentially add 50-100 pounds onto your existing squat 1RM. I'm doing about 130 lifts per week at such a weight. Exercise with accessory lifts during Smolov Jr. 4. The next three days are dedicated to stretching your legs to speed up your recovery with lunges a good choice of exercise. Sounds horrendous! Pros & Cons of Smolov Squat Routine & Smolov Jr. What to expect during the 13 week Smolov cycle. After successfully completing the first base mesocycle week, you will be asked to add 20 pounds (or 10kg if your gym uses plates in kilos rather than pounds) for the following week. Columbia, SC 29209 As the bench press is not quite as physically demanding as the squat and the program is relatively short, you can get away with doing a little more accessory work. Use a spot if you feel like you’re going to blow it Don’t 1. Smolov Jr. is a popular variant from the original Smolov squat cycle. Unlimited usage for smolov squat … I have no doubt that I can bench in excess of 315 right now. only if it is 2 sets to keep my 1RM up for the deadlift. Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. Join 500,000+ newsletter subscribers! Check your inbox for your welcome email. After that, I'll do the squat (150kg - 1RM) for 13 weeks, bench press (85kg - 1RM) for 13 weeks and I might even try a full overhead press using the Smolov routine (70.75kg - 1RM). Three weeks ago, I decided on a whim to run Smolov Jr. to improve my garbage bench. Just wanted to share my Smolov Jr. results after running it for the past 3 weeks on bench. Cult of Strength. So, if we start at 315lbs, in two years of running the program back-to-back, we’ll easily surpass Ray William’s … Generally, I would not recommend increasing calories to any major degree during a routine unless the weights stall. Thanks. wednesday: 10x3 @ 85% + 20 pounds Thank you very much. Provided you follow the tips outlined later on in the article, you have an excellent chance of success. SMOLOV PROGRESS AND BACK ROUTINE This video is or third week progressing through the SMOLOV squat training program. Your body becomes accustomed to that much work in order to make progress, so any regular squat training is unlikely to produce results. Foam rolling is also an excellent idea following by some stretching for all areas of the body since the squat is the ultimate full body workout. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. Death by Smolov Jr. So a little confused it looks like the bench program is same as smolov jr? I just noticed this example in the article, "For example, if you use a 1RM of 400 pounds, you will squat 10 x 3 @ 340 pounds in week 3 and 10 x 3 @ 370 pounds in week 5!". It is also possible to stretch the program out by an extra week through the process of benching 3 times a week instead of 4. It was, in fact, Pavel Tsautsoline who first brought the program to mainstream powerlifting attention in a 2001 PLUSA Magazine article.While Pavel may have been the messenger, distinguished Russian Master of Sport Sergey Smolov was the original composer … By now, you will be completely fed up with squatting but if you have made all the reps so far, it is certain that you’ll be smashing a 1RM very soon. By the final week of the base mesocycle when you are seeing imaginary people during the seventh of your ten sets, you’ll be happy you made the decision to drop your 1RM by 10%. This may be personal preference on my part - I'd rather do a 5 x 5 than a 4 x 9 regardless of the weight. This high volume, high frequency routine will have you lifting four days per week, with the option to … You also get an extra day of rest each week in the intense phase, which helps immeasurably. In this case, all exercises aside from the squat fall into the ‘accessory’ category. From about 60 minutes before your session, it’s time to get into training mode so consume whey protein, creatine, peanut butter and caffeine. There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. Frankly, a couple of sessions will be enough to convince you to abandon accessory work but just in case you’re tempted, remember that it can impede recovery. Web page addresses and e-mail addresses turn into links automatically. I'm doing a Smolov powerlifting program and am into Week 5 of the deadlift. M&S writers is a collection of all the other writers that have published content on Muscle and Strength. The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. It is recommended that you complete this routine only if your back squat has reached a plateau. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. As long as you eat the calories and make the reps, your legs and body will grow and you’ll put on some decent mass. Lift your ass off the bench during your set 2. I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. This is not the time to talk to bros nor is it the time to contemplate failure. Cardio should consist of fast walking only and leave jogging/sprinting etc. Expericne with smolov spreadsheet contains the best shape before the men is this program, and russian squat routine will need to partake in your progress. You are going to be tired and you are going to be sore. the least. This microcycle is used as preparation and really should not feel too heavy. You will need several minutes between sets and towards the end of the base mesocycle; the 10x3 could take an hour or so. Smolov Jr is a 3 week training routine derived from the “base mesocycle” of the Smolov Russian squat routine. This is 4 weeks of grinding difficulty and Smolov took it from I. M. Feduleyev, a Russian weightlifting coach who originally designed it as a loading block on its own. The following is a guest post from forum member Harrison, a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks.I (Yusef) have added some of my own notes at the end of my experience with Smolov Jr as well. friday: 4x9 @ 70% + 20 pounds. Great Article! Smolov squat program is one of the most renowned approaches to enhance your squatting strength and take it to your desired numbers. Mental Preparation for Physical Pain, 4.5. His 1rm going into the cycle was 365. If you have spent your training life following traditional cookie-cutter programs, the intensity of Smolov will blow you away and reduce you to a weeping wreck about a week into the base mesocycle. For those with proficient technique, Smolov will serve to solidify it. Most trainees would be better off sticking with the base mesocycle. Lines and paragraphs break automatically. Get ready for pain! As if the base mesocycle wasn’t intense enough! My bench has been growing ever since. Smolov Jr. [Bench] - Results So I finished my first run of smolov jr for bench, decided to post my results for anyone on the fence or looking for a way to bring up their bench. You will regularly be in a situation where it feels as if you are about to fail every single rep. Beginners and early intermediates lack the ability to push through such barriers. 8 sets of 3, 5 sets of 1, 2 sets of 2 then 1 set of 1? If you must, add a bench session a week but keep it relatively light. A strenuous workout routine like the Smolov Jr should not be attempted with anything less than perfect technique. I have found this training routine in the muscle&fitness magazine. During the following guide, sets are written first followed by the reps and % of your chosen 1RM. At a high level, the program consists of the following: Phase In … Before beginning the program, you will need to choose your 1RM as everything is based on a percentage of this figure. Progress in the course if you failed a day – repeat it next session 3. Obviously, you need to continue eating good quality food but now, you can add pizza, chocolate cake, candy, peanut butter and other forms of assorted ‘junk’ food that you shouldn’t normally indulge in. Smolov: Background, History, Context. The last thing you need is someone asking you ‘how many sets left?’ as they eagerly wait to curl in the rack. The payoff, however, is well worth the effort – it's not uncommon for a lifter to put over 20 pounds onto their bench press in just 4 weeks. The Smolov Jr. routine can be used for either the squat, the deadlift or the bench. I'm in!!!!!!! Think of the most difficult squat sets you’ve ever performed and imagine going through that set 26 times a week because that is what you face. Smolov Jr. Calculator; Smolov Calculator; Smartphone App; OTHER STRENGTH PROGRAMS. PH: 1-800-537-9910 The original Smolov Jr. program was based on high frequency training, essentially you do the major lifts (bench/squat/deadlift 4 times per week). Triceps, rhomboids and traps in particular will be extremely stiff and sore so pay attention to these areas. A poor warm up means you greatly increase your chances of sustaining an injury given the intensity of Smolov. So, I gained 6 pounds bodyweight, but ten pounds on my 1 RM. Did Smolov for squat at the same time and got 35 pounds on that. Preparing For (and Recovering From) a Smolov Session, 4.4. For example, you could do these sessions on Monday, Tuesday, Thursday and Saturday. If you get stuck, reduce the weights by 5% or more while keeping the same set/rep scheme. Program Spreadsheet below: Download/Copy Smolov Jr ProgramSm Spreadsheet. You don't do anything over 5 reps in the intense cycle, and in my opinion that makes it a little less grueling. Great article. If you start failing sets in weeks 4 and 5, you’re well on your way to failing the program. If you’re scared of losing your abs or don’t want to gain weight, forget about Smolov. Saturday - 1 x 3@ 65%, 1 x 3@ 75%, 1 x 3@ 85%, 4 x 3@ 95%, Wednesday – 1 x 3@ 70%, 1 x 3@ 80%, 4 x 3@ 95%. … The Smolov Squat Program progressively increases up your squatting numbers but at the same time it … maybe bench twice that week but just easy stuff like maybe 3 doubles with 75% or soemthing. If the sets felt: Overall this program was excellent and completing that number of difficult repetitions in a week really allowed me to focus on perfecting my technique. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best.