Smolov squat routine pdf

I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. 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. Smolov is a week weightlifting program used to increase your strength in the back squat. Results, smolov base meso cycle powerlifting forums. How to add 100lb to your squat in weeks stronglifts. 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. I put together a spreadsheet based off of meatrhits original workout2. Smolov squat routine spreadsheet includes smolov jr calculator. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. These 6 weeks were by far the most painful experience of my life.

If you dont have weeks to devote your life to in a squat program, like i didnt, there is another option. How to boost your squat by up to 100lb in only weeks. While not recommended for general strength work, as articulated well by powerlifting to win, these programs are certainly an interesting look into brutal. You can opt to go for an 8week program wherein you would be working out 2x per week.

You must be able to work up to one set of five in that percentage range by the end of the second intro week. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. Im guessing no leg pressing or deadlift to be done either while doing the squat program. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is. The legendary russian squat routine that can boost your squat by up to 100 pounds in weeks. In hindsight, i was in an unbelievably overtrained state. It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. 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. Id say that 350 goal by 2016 is definitely achievable. 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. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. Press behind neck 3 x 12 squat 1 x 20 supersetted with pullover 1 x 20 bench press 3 x 12 rowing 3 x 15 stiff legged deadlift 1 x 15 pullover 1 x 20.

Its an intense workout plan in which you squat a lot. Mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. I dont think it is an exaggeration to say that more lifters are forced to quit. It is recommended that you have at least a year of weightlifting experience before. By the end of the program, i had never felt stronger. This routine was originally developed by sergey smolov, the russian master of sports. I am a 22 years old natural bodybuilder and a junior ipf competitor in the 83kg division. The smolov squat routine is meant to boost your squat max up to 100 lbs. Smolov insists on including explosive drills into your introductory microcycle. Not wanting to lose any upperbody mass or shapealthough smolovs program doesnt cause thishunt added a moderate amount of targeted moves to the mix. Im currently on the base mesocycle of smolov squat and its basically the most intense routine ive ever done. During week two squat every other day with 8085% weights. Smolov squat cycle incorporating strength cycles into. Im again going to start by stating the obvious here, but this is a shorter version of the original smolov program.

The routine demonstrated in the video above has been created and. Smolov was created by the russian master sergey smolov and later came to popularity in 2001 in the book power to the people professional. Ramp up volume, then decrease volume while ramping up intensity. The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. This is my first youtube upload, so here is a little something about me. 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. Most people use 5 to 10 lbs for the increment value. The big difference is its 15 as long and not nearly as taxing on your body. Ive seen some pretty awesome gains over the past month though started with 1rm of 320 and today did 3x10 with 300. Hunt also modified the routine, as the original smolov program only focuses on the squat. Projected gains from smolov range from 40100 pounds depending on how advanced you are. 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. Clearly, the goal of the smolov squat program is to increase your back squat. The above routine is the ultimate hard gainers routine and was done 23 times a week.

Smolov suggests that at the end of your base cycle you retest your 1rm for 2545lbs over your starting 1rm. The smolov squat routine is a weight training program for increasing your squat strength. M, 32yrs old, 59, 170lbs body weight 158lbs at start of program. Join 254,181 stronglifters who receive my daily strength tips by email. Smolov is every masochistic lifters favorite program. 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. Record breaking raw squat guide by chad wesley smith 949. I decided to try the base meso cycle with front squats. 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 is a russian squat routine that will improve your squat by up to 100lb in just thirteen weeks, even if you are drugfree lifter like me.

One of the most famous squat routines around, smolov is also perhaps the most intense. At a high level, the program consists of the following. Your emails have kept me on the right track and focused, to workout intelligently week in and out. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. If youre willing to build these lifts at any cost e. They are both mon, wed, fri, sat so i could do squat and then bench on each of them days with assesory excersies ontop.

Smolov squat routine program was designed by the sergey smolov, russian master of sports. Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. 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. The infamous smolov program for squats and smolov jr for squat andor bench. Watch the video to learn about my personal experience, as well as, discover the pros and cons of. Its less difficult than the similar base cycle of the full smolov and is better suited to more. If you can do bench and squat at the same time, you arent human.

Our fiveweek variation on smolov junior squats by sroka. It hit popularity in 2001, when published by pavel tsatsouline in an issue of powerlifting usa, and has come to the attention of many since then. 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. Smolov is a week squat program that was developed by sergey smolov, the russian master of sports.

Since that time i also became familiar with another russian strength method, the smolov squat routine. And now, im starting 2015 with a 1rm of 330lbs three hundred and thirty pounds. You need to be on top of your diet, recovery and sleep in order to maximise. Smolov squat routine spreadsheet includes smolov jr.

The program generally lasts for 6 weeks that is if you plan to do the standard three workouts per week. The program is spread across weeks and five general phases. 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. And if you opt for your pet peaking schedule smolov will not take it personally. This is a 3 week program squatting 4 timesweek that could also. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. For complete details on the week smolov squat check out. Lets lay out a basic overview of the program and decide if its appropriate. In the tables below, all percentages are based off your 1 rep max check. The idea was to let the squat build my flexibility and relearn how to squat, but the kicker was that i wasnt allowed to stretch or foam roll. Would this be possible to do the smolov jr bench program and squat together. I stopped having to think about it, and just did it. They motivate me and reassure me im following the right path in fitness compound lifts, not isolation bs.

The smolov jr is a 3 week routinerep scheme although many have stretched it out to 4 or even 6 weeks. I have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. Overall my goal is a 350lb back squat before 2015 in 2014 i hit a 1rm of 285. 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. However, for the vast majority of lifters, doing smolov isnt smart.

Smolov routine there is already so much info on this training routine, that it is a bit. If you do not know how to do squat negatives and box squats. The choice among the 2 options truly depends on how. Breaking down famous back squat programs for weightlifters.