Did a few singles on deadlift on the program just to maintain technique and when I had energy to after the program. Smolov Junior is fine but usually recommended for bench or deadlift. 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 put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. Deadlift 535 smooth Youtube!, 545 grindy Youtube! Backstory: Severe tendenitis in one of my hands - doc says no upper body lifting for 6~8 weeks. thought I would chime in that I just tonight did deadlift for the first time since the beginning of the program. 15kg in 3 weeks, just as promised. The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. 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. It went away after a week and these sleeves helped seem to keep it away for good. I found GREAT help from a pair of the Rehband knee sleeves. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. The Smolov squat cycle is reserved for only those who are already very experienced in the squat. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken between cycles. If you don’t have 13 weeks to devote your life to in a squat program, like I didn’t, there is another option. Since I am currently torturing my weak legs with this thing I thought that maybe some of … The plan is to continue working hard. Because Smolov is intended for higher level lifters who can't up the weight week to week. Ah, yes. [M], [32yrs old], [5'9", 170lbs body weight] (158lbs at start of program). I printed it out and pretty much stuck with it the entire time. Asking why he didn't do something differently that has already been done is both pointless and needlessly antagonistic. Great program for squatting. It is recommended that you complete this routine only if your back squat has reached a plateau. I should probably run Smolov again. The App. http://www.muscleandstrength.com/articles/build-bigger-deadlift-5-tips. What’s next for ya? They mean 1 rep max that you can consistently hit regardless of if your eating/sleep/etc wasn't perfect that day. Original 1rep max (which I pulled once) was 365. 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. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Not that freak lift you manage to do 1 time when all the stars align. I kept notes though for a lot of days (mostly days where lifts were very easy or very hard) noting things like how much sleep I got the night before, how was my eating (did I miss a meal?) Either or really for Smolov Jr vs base mesocyle. A 55lb increase JUST from doing squats ಥ_ಥ. I feel like this might should go to r/powerlifting but there are a lot more subscribers here and I would probably be preaching to the choir over there. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. EDIT 2: Holy shit my deadlift 1 rep max PR went from 365 (on a good day) to tonight pulling 420. Challenge accepted! Smolov Jr. Calculator; Smolov Calculator; Smartphone App; OTHER STRENGTH PROGRAMS. This thread has been locked by the moderators of r/weightroom. RESULTS 405 Squat, and 425 Squat Youtube! 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. No need to break out your calculator though, we’ve got one that will automatically calculate loadsbased on your 1RM. The bench press . Deadlifts will tax your lower body to the point where it will hinder recovery on squat days and to be honest, despite me actually trying to do romanian DL's one day, my glutes/hams were so sore from squats, I had to quit before I was even done with my warm up weight. Etc.. ALL of that can/will affect you when your body is being demanded to perform incredibly difficult lifting. Press question mark to learn the rest of the keyboard shortcuts. If you're willing to build these lifts at any cost (e.g. I didn't have the cash to buy a pair of the Adidias shoes, which a few of my friends rave about. 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. I ended up buying an Inzer lever belt which I absolutely LOVE. I had just finished a big cut so I was perfectly comfortable gaining 1lb a week under the assumption that I would be squatting more each week. The full Smolov cycle is a brutal 13 week reckoning. I made that mistake of just buying one not knowing that :| They aren't cheap but they are world renowned for a good reason and from what I gather, you can still wear these and compete in the raw lifting class as they aren't techincally considered wraps. they just posted a new article here (http://www.muscleandstrength.com/articles/build-bigger-deadlift-5-tips) on how to improve your deadlift. Next I will be doing Russian Squat Program with Mag/Ort Deadlifts, and will continue to bulk aggressively. 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. If you're willing to build these lifts at any cost (e.g. Nothing wrong with OP doing it at his current lifting level, especially since he had a specific reason to devote most of his training to legs. But, he then added, he did the program based off a max less Check out Smolov Jr. for a Smolov more suitable for other lifts. At a high level, the program consists of the following: Phase In This initial two week phase is all about getting […] Twice I blew out my knee, despite being wrapped up. This program will reinforce and refine your technique, mak… To reduce the risk of injury, make sure your technique is up to par before you begin. Had a very old max of 405 in the past but due to weight loss and other excuses my squat took a dip. Small guys: 44 to 61lb Squat gains after 13 weeks of Smolov. Maybe try a write-up at r/weightroom, lots of posts like this around there. hah. My previous 1RM on deadlift was 525, and more recently a 510 double. Deadlift 535 smooth Youtube!, 545 grindy Youtube!405 Squat felt smooth, 425 as you see in the video was grindy but felt good. I would like to try and build up to a 5x5 @315 lbs and as I mentioned in another reply, I don't really want to do a cut right now despite gaining 10 lbs. well... to the program's credit, it got me squatting more than 1 day a week. I've read starting strength cover to cover a couple of times and really hammered away on my form before starting this program and I encourage those considering it to do the same as well. http://www.amazon.com/Rehband-Knee-Sleeve-Medium-33-36cm/dp/B0088KPT50/ref=sr_1_1?ie=UTF8&qid=1383668874&sr=8-1&keywords=rehband. Here is what … and a very useful spreadsheet that calculates all your lifts and days to perform those lifts automatically. That would be setting yourself up for failure. Ran the jr., 3 week program. FUUUUUU.jpg Excellent time to start focusing on my legs for a while. If anyone was considering doing the Smolov Jr. program, I highly recommend it. THE PROGRAM FORMAT 3 weeks progression- with smolov base mesocycle rep scheme 4x9@70%5x7@75% 7x5@80% 10x3@85% Add 20lbs the second week, add 10lbs third week. CONCLUSION Great program, and great introduction back to squatting. Switch and then run the “Intense Phase”? Glad you saw solid progress! I also have not been doing leg work as much as I should have been doing. The deadlift 535 moved great and was a pr, then I went for 545 and it was a grind. I had been listening to Layne Norton's muscle college radio podcasts, http://rxmuscle.com/2013-01-11-01-57-36/muscle-college.html. RESULTS 405 Squat, and 425 Squat Youtube! My bench jumped from 265 to 315 in six weeks. yeah this is something I'm going to keep an eye on. Smolov Jr is a 3 week powerlifting routine designed to significantly increase your strength. There are several powerlifting competitors in the gyms I lift at who wear chucks so I didn't worry about it. It's not nearly as brutal as the original squat program, but still enormously challenging. It’s taken me a while to update because I skipped a month (more on that soon) and was slow to write this post. Enter your one rep max and the week-to-week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program. Mad food needed to keep up and recover Most people use 5 to 10 lbs for the increment value. Hoping my links work and are formatted correctly sorry if not immediately. A strenuous workout routine like the Smolov Jr should not be attempted with anything less than perfect technique. Introduction to Smolov Jr. Smolov Jr. is a popular variant from the original Smolov squat cycle. I was ready to make some progress and bulk hard over the summer so I took on smolov jr. Before going into the program I hit a grindy double at 345 on squats, and figured 380 for a squat max wasn't far from what I could squat soon. Got squat shoes and it's all good now. Nice work on the gains, 60lbs is nothing to scoff at. A lesser known, but still incredibly effective, variant of the Smolov squat program is affectionately known as the Smolov Jr. cycle. I have personally seen increases across the board from just hammering the squat. Smolov Jr. is a three-week, abbreviated version of Smolov that originally gained popularity for quickly boosting bench press strength. Suitable lifters can experience squat strength gains anywhere from 50 to 130 Lbs, if they can complete this brutal cycle. No more spreadsheets and printouts. And on one, he mentioned how brutal (but effective) smolov's program was. Max fourth week. a record attempt) then this might be the ticket! My bench has been growing ever since. If […] So yeah, that's more or less how it went. I run Smolov Jr. for both the bench and the squat at the same time. So here’s my review: Smolov Jr. for bench: It was the third time I run it for the bench, with positive results each time. I'm still fairly lean (which I can only take as a good sign) so I'm going to try and just do a recomp to keep the calories high enough that I lose as little strenght as possible. Smolov Jr. Calculator. Press question mark to learn the rest of the keyboard shortcuts. One warning though, Please please please make sure your form is perfect on squats or you will risk injury. 60 lbs is actually on the higher end of the expected gains for someone your size, even according to the Stronglifts website! In fact, my little brother used this program (“StrongLifts 5×5”) to increase his Squat from 45 to 297lb, Bench to 225lb and Deadlift to 368lb… in only 7 months. Trying to do Crossfit on top of smolov means at best you aren't getting all you can out of either program, at worst you are gonna get overuse injuries. I used to squat in vibrams which I liked because there was no sole to them but in the latter half of the program, I started squatting in my chuck taylors and it seemed to help quiet a bit. Now, I need to qualify that statement by noting that I had benched 315 a few years ago in college, hovered around 300 thereafter, and then finally took a nose dive to 265 during a recent six month period of intense running and biking. If you want a real challenge and want to put on serious size/strength to your squat (pro tip: all your lifts will increase while you're on this program) I highly recommend giving it a shot. My eating was relatively clean but as most smolov guides will tell you, you will be burning insane calories during this so you can probably get away with relaxing your diet. Have you found something you like better since then? It’s the meat and potatoes of the 13 week program and will have you dreading squat days by the end. 270lb 1rm squat at beginning of program, 330lb 1rm at end. The bottom line of the Smolov Jr – 5/3/1 program is to increase your strength levels with a … 13 weeks later, having not touched the bar since that 365, I pulled 420lbs without too much trouble for 1 rep tonight. Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. This is a very intense program that will see you squatting up to four times a … Honestly don’t have much desire to run the whole program, gonna do the Russian Squat Program so I’m able to push my deadlift more considering I haven’t had any serious deadlift time in months. The brutal squat program that almost guarantees a big PR. did Smolov for three weeks, did a mini peak for another and, boom, 150kg. It is often run for the squat or the bench press. I'm doing my best to get rid of the chicken legs so I work calves more frequently than legs and as such, some leg days I won't do calves. Texas Method; Hatch Squat; 20 Repsquat; Contact Us; The Program. But it’s simple, effective and easy-to-follow. The focus here will be on the squat. The Principles of The Smolov Squat Program This section will highlight a number of key training principles that Smolov has used in this program. What do you mean "happens a shit ton with Smolov Jr" I haven't run full Smolov but have run Smolov Jr. on multiple lifts. This is the final update for my Smolov squat routine. The entire program is based on your 1 rep max and most sites explaining smolov say to use a 1RM that you are comfortable doing. They are sold INDIVIDUALLY so you have to order 2. Generates a 3 week workout based on your current 1 rep maximum I had to take 1 week off lifting due to what I assume to be some type of tendinitis in my knee or something. Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. I have heard that you CAN do smolov on a cut but I imagine that the gains would be much less significant on a calorie deficit. It’s been a few days since I finished with my max testing after my double Smolov Jr. cycle. While not recommended for general strength work, as articulated… We use cookies on our websites for a number of purposes, including analytics and performance, functionality and advertising. I lump calves/abs into their own group putting 2 rest days between each of those muscle groups, i.e. This program is hard work. I'm still fairly new to squatting so I'm still on a modified Stronglifts, but I'm starting to plateau on my deadlift and may need to switch it up. In terms of upper body work, for that first 8 weeks, I didn't do anything extra but abs and calves. Is Smolov for you? Had been lifting around 2ish plus years with some time off due to injuries and school work. Why not add 2.5 kg per week on a lower volume workout. Probably shouldn't have looked at the camera, but I was having fun that day. Max fourth week. 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. estimated one rm at 380 for the program. Might run again if I feel insane and want to basically eat everything for 3 weeks. Each week the same repetition scheme is repeated. That said, solid work homie! Seriously I feel like I need a shirt saying "I survived Smolov". Is the Smolov program or something similar designed for the deadlift? I started losing weight at first so I slowly started eating more and more clean calories and eventually said to hell with it and ate whatever I felt like eating and when I did that, I noticed a bit more strength and very very little weight gain (roughly 1 lb a week). The deadlift . This is my first youtube upload, so here is a little something about me: My name is Randy Zhou. A lot of people complain that they lose of a lot of their strength gains pretty quickly. Never deadlifted though. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. A couple of tips that helped me quite a bit are equipment related. TL;DR 13 weeks of hell in the squat rack yields 60lb increase to my 1 rep max.. For complete details on the Smolov Jr. program, check out our write up. ... Smolov Jr is the go to program from the Smolov family to boost this lift. I know I did. a record attempt) then this might be the ticket! Those who can deal with high volume and keep their body healthy should try this program for a fun block. OHP also shows up on deload week, in case you wanted to give it a go as well. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. I put 25 lbs on my squat in 4 weeks 415 to 440 using smolov jr. Smolov Jr. is what I credit with my bench getting to where it is. Originally Posted on Tuesday, April 03, 2012 11:23 AM Back in the 1990s, a friend of mine talked to me about the Russian Squat Cycle. The weights used on each day are based on your one rep max according to the table below. Press J to jump to the feed. +55 to my squat. Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. I’d like to put some poundage on both. TL;DR 13 weeks of hell in the squat rack yields 60lb increase to my 1 rep max. Seems to be working pretty well. I think I've made it this far mostly on dumb luck and I should probably look into taking up something more formal eventually. Given that Smolov is intended for peaking for a powerlifting meet I will be curious to see how well you hold on to your gains. I hit a plateau at 135kg 1rm, and just couldn't seem to shift it. The amount of weight added each week is subjective. A lot of guys I see tend to always do calves on leg day. Lastly, shoes. Even if you only do the first half of the program, you will see big gains. This routine is for squats, and squats only. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. If you failed sets or so … BACKGROUND Old Pr: Hadn't squatted seriously in a month, ugly 345x2 right before Youtube! I recommend this to people who can recover easily and want to hit a quick peaking block. I've heard of people using Smolov jr. to up their deadlift. It only takes 3 exercises, 3x/week, 45min per workout. That's one thing every smolov guide says. Smolov Jr Squat and Bench Press Spreadsheets Smolov Squat Program Russian Squat Program 10 Wendler’s 5/3/1 Program Spreadsheets nSuns 531 LP Workout Programs with Spreadsheet. I feel like this might should go to r/powerlifting but there are a lot more subscribers here and I would probably be preaching to the choir over there. water intake? Final words. [M], [32yrs old], [5'9", 170lbs body weight] (158lbs at start of program) I have experienced far greater results from running the base cycle for squats alone. there is no getting around that... especially those days where you're expected to move 80%+ of your 1RM 3 or 4 sets @ 5reps. STATS: Beginning- Male, 20, 6'0, 191 SQ 380 DL 525 End- Still male, 20, 6'0, 198 SQ 425 DL 545. Try smolov jr for 4 weeks and then get back to your cross fitting. Besides a 5~10 minute warm up on the stationary bike to get some blood flowing to my legs, I did little to no post workout cardio and after 8 weeks, I started to slowly incorporate upper body days back into my routine (staying away from dumbbell workouts that articulate the wrists) until I felt like I was comfortable going full weight on the upper body compounds. After doing some research on what the program was and what to expect, I found this site, http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/. Cult of Strength. The bench press is next in line and the lift of the three which is easiest to learn. N.B: These are not four consecutive days and shoul… Figured I could possibly get some deadlift gains during the program. The program was tough but with optimal diet and recovery it is doable. Whether you are attempting the squat or bench press version, injury is always a risk with high intensity workouts. I had good days where my lifts were pretty easy and I did a bit more afterwards and other days where I had to drop 5~10 lbs to get my reps. THE PROGRAM FORMAT 3 weeks progression- with smolov base mesocycle rep scheme 4x9@70% 5x7@75% 7x5@80% 10x3@85% Add 20lbs the second week, add 10lbs third week. Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. I used chucks to squat and had knee pain toward the end every session. The athlete is most likely to absorb the beating Smolov dishes out with the squat. I've never ran a formal program but I think my lifts are past a beginner routine. It was brutally difficult. I also found that a high quality lifting belt helped tremendously with core stabilization. On the other hand, if you really don't mind not adding much to your squat, you can burn HELLA calories with this program to get shredded in a hurry. A 55lb increase without ever having touched the bar. While not recommended for general strength work, as articulated… Seriously I feel like I need a shirt saying "I survived Smolov". Current gym 1rm are 405/305/515 at 215lb bodyweight. This is actually Smolov, not Jr, but only the base program. abs monday, calves tuesday, abs thursday, calves friday and whatever main muscle group i'm on that particular day, abs or calves get put in with that. Was I mentally in it or not, how was my day at work? The best part? Enter Smolov Jr. Smolov Jr. is a 4 week program that feeds off of the “Base MesoCycle” of the original Smolov squat routine. My bench was embarrasingly close to my squat before I started :|. He said it would add pounds to your Squat if you did it correctly, and he swore by it. EDIT: I also realized that it has officially put me exactly at 1000lbs for my 3 lifts! Each week, depending on how the previous week went, you will add weight according to the table. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Or for people to tell /u/WeaponizedSleep to eat more. My plan is to at a minimum squat 315 or so every leg day. 13 weeks of hell. Ah, yes. Full Smolov; Smolov Jr. Smolov Calculators. The first step to this (or any) workout is perfecting your technique.
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