Aug 10, 2015 three weeks ago, i decided on a whim to run smolov jr. Bench press 315 pounds with this training plan stack. About the program layout, and how you will be lifting during each week. The following is a guest post from forum member harrison, a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks. Since i am currently torturing my weak legs with this thing i thought that maybe some of. Program aka 753 the smolov program is a very intense powerliftingbased program developed by sergey smolov back in 2001. Smolov is every masochistic lifters favorite program. For such a drastic and extreme program, with so much on the line sick gains, possible dismemberment or death, it boggles me why they left that very important week up in the air. Smolov bench, squat, and deadlift if your deadlift is less. Smolov was created by the russian master sergey smolov and later came to popularity in 2001 in the book power to the people professional. Unlike many other squat programs, hatch squat utilizes both front and back squats on training days.
This challenging, 12week squat cycle was developed by olympic weightlifting coach gayle hatch. The big difference is its 15 as long and not nearly as taxing on your body. Phase in this initial two week phase is all about getting. However, due to the success of the routine, it was revised as a 3 week course for bench press.
Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. The russian program is a six week, three day per week program. I only plan to run one your program is not completely in the log i just see some upper body power and some upper body hyper days were the exercises change besides bench. I put together a spreadsheet based off of meatrhits original workout2. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. A lesser known, but still incredibly effective, variant of the smolov squat. Ive done the russian squat program with front squats on two separate occasions. Watch the video to learn about my personal experience, as well as, discover the pros and cons of. Smolov squat program strengthening squat and bench. Our fiveweek variation on smolov junior squats by sroka.
Smolov squat routine spreadsheet includes smolov jr. His goal was to build strength after an achilles rupture. It is named after its creator, sergey smolov the russian master of sports. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. Incorporating strength cycles into crossfit training the smolov squat cycle.
He designed the original smolov squat routine which is a popular week exercise program among powerlifters. Deathbench 10 week bench press program spreadsheets. Smolov in front squat archive weightlifting forums. Drawing from what the guys at juggernaut have said before on program design, a program isnt good or bad. The smolov squat cycle will help you to build up your numbers and significantly improve your performances. This program probably isnt best for beginner lifters that are still working to master form and technique, but those that can consider themselves advanced or. The smolov program is a very intense powerliftingbased program developed by sergey smolov back in 2001. I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. I just borrow, steal, and sew together pieces from people smarter than me. By the end of the program, i had never felt stronger. How to add 100lb to your squat in weeks stronglifts.
Now before we continue theres a few things that youll need to get the most out this. May 23, 2017 the legendary russian squat routine that can boost your squat by up to 100 pounds in weeks. Three weeks ago, i decided on a whim to run smolov jr. 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. If you havent heard of smolov before, its a badass russian week squatting program designed to turn men into monsters. Oct 06, 2019 the infamous smolov program for squats and smolov jr for squat andor bench.
Mar 24, 2016 the smolov program is a very intense powerliftingbased program developed by sergey smolov back in 2001. 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. Jan 27, 2012 the following is a guest post from forum member harrison, a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks. The texas method is a basic threeday per week total body strength program. Enter your one rep max and the weektoweek weight increment you plan on using and the tables below will populate. How to prepare for and recover from a smolov training session.
Dec 14, 2015 the plan for now is just to survive the base mesocycle then its probably of to smolov jr. The beast that ensued earned the nickname srolov from my lifters. Deathbench 10 week bench press program spreadsheets original. Half marathon training program spreadsheets running a half marathon is far from impossible for most healthy individuals, but does require. It is a subpart out of the longer three month smolov program. Aug 30, 2011 mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. Mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs.
However, if you stick with it and add weight intelligently, you should make great progress on. If youre willing to build these lifts at any cost e. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. One of the less aggressive cycles has been taken out so that you can run a focused approach for one of your lifts on which you are currently trying to break through a plateau. 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. To begin, you need to determine your 1 rep max back squat and your 1 rep max front squat. You can program in the other assistance work as you see fit, but the volume is moderately high so id avoid doing much work on similar exercises. Results, smolov base meso cycle powerlifting forums t. It is a reduced version of smolov s routine adapted to support. I yusef have added some of my own notes at the end of my experience with smolov jr as well. Please practice handwashing and social distancing, and check out our resources for adapting to these times.
Imo smolov jr is by far the best program for absolutely blasting through a bench plateau, especially at lighterish weights. The bench press has always been the worst lift for me. Above, weve assembled three major squat programs smolov, smolov jr. It just buried me, said straker, who has been doing crossfit. The hatch squat cycle is a great strength program for intermediate and advanced weightlifters looking to get their squat numbers up. Id wager 90% ov smolov failures that are not overtraining related are because ov this. 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. Each of the three days consists of compound movements that work both upper and lower body muscles. 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. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. Smolov and smolov jr program spreadsheets lift vault.
Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. In the tables below, all percentages are based off your 1 rep max check out our smolov. That said, it is a peaking program and in my experience some regression occurs in the following months. The infamous smolov program for squats and smolov jr for squat andor bench. In this 30day periodized program to help you bench press 315 pounds, youll be benching on mondays, thursdays and saturdays using weight based off a 315 1rm, multiplying your 1rm by the decimal e. 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. Smolov is a russian squat routine that will boost your squat by up to 100lb in only weeks, even if. I decided to try the base meso cycle with front squats. I dont think it is an exaggeration to say that more lifters are forced to quit. For many of you, this 4day per week regimen will include some of the toughest sets youve ever attempted. Suitable lifters can experience squat strength gains anywhere from 50 to. Generates a 3 week workout based on your current 1 rep maximum. Smolov is a week weightlifting program used to increase your strength in the back squat.
Jul 21, 2016 i have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. It incorporates progressive overload, meaning a calculated increase in weight over the week cycle that should result in a significant personal best. It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. I thought there was only smolov for squat, then smolov jr for bench, and either way youre only supposed to run one of those programs at a time anyway if you run a 3x5 or 5x5 and eat like mentioned before your lifts shall go up regardless. The plan for now is just to survive the base mesocycle then its probably of to smolov jr. Over the years i tweaked the program based on my personal usage as well as the results from nearly fifty of my own athletes. I have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. The rst squat program aaron straker tried was the threeweek smolov jr. At a high level, the program consists of the following. I chose the russian squat program because it will be a little more kind to us than smolov jr. For this program, you should be lifting two to four times a week and training each muscle grouparea one to two times a week.
Projected gains from smolov range from 40100 pounds depending on how advanced you are. It is recommended that you have at least a year of weightlifting experience before attempting this advanced routine, you. The cycle was so successful straker decided to try the full week smolov cycle later that same year. I have to admit, i also wanted to humblebrag a little about my progress. 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.
It is recommended that you complete this routine only if your back squat has reached a plateau. The legendary russian squat routine that can boost your squat by up to 100 pounds in weeks. Sunday i checked to see if i would reach my goal at. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory. First, we need to talk briefly about what makes a good program. Smolov jr for bench press powerlifting program reach.
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. The name smolov comes from sergey smolov, who is known as the russian master of sports. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. Can the smolov program be adapted for the bench press. The squat routine is a strength program broken down into four phases which last for. Incorporating strength cycles into crossfit training the. The squat routine is a strength program broken down into four phases which last for a total of weeks. I wanted to share my experience with it, in case anyone would find it helpful. Smolov squat routine spreadsheet includes smolov jr calculator.