Detailed Smolov Squat Routine Review Article 2020

In hindsight, I was in an unbelievably overtrained state. To understand just how overtrained I was, go to the articles section and match up the deadlift peaking routine with this routine. If I were to advise the average trainee as to what to do in addition to the Smolov Squat program, I. It’s been a few days since I finished with my max testing after my double Smolov Jr. cycle. 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. Smolov Jr is a powerful, three week fitness program based on the Russian Smolov routine, but tailored to be less strenuous and more versatile. 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! Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. 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. This program is for intermediate to advanced lifters and shouldn t be attempted by anyone with less than 2 years of consistent training smolov base mesocycle phase smolov squat routine spreadsheet includes jr calculator progression and gain. Pics of: Smolov Squat Workout Program.

31/12/2007 · There is no written routine for this week, it says to squat every other day Monday, Tues, Friday working up to 80-85% of your max. On Friday, it states that you need to work up to 1 set of 5 at 80-90% of your max. Smolov INSIST adding explosive drills in with these first 2 weeks. Jumps and Pluos. Just make sure not to be hard on the knees.

Surviving Smolov. From August to October of 2011, I did the Smolov squat routine for no reason other than I just wanted to. After I took 265 out of the rack for a quick set of ten, I racked it and decided that the next day I would start Smolov.
Squat and Deadlift Singles Routine. The Smolov Junior program is the little brother of the much longer program called Smolov. It’s been used for both the squat and bench press. The purpose of this article is to review the key principles which canRead more. Read More. Powerlifting Articles. Smolov vs Stronglifts 5x5 Programs and anything you do regarding training has to be seen in context to the goal set you are pursuing. I have done both Smolov and Stronglifts 5x5 myself after I changed my main training focus from endurance to strength chasing a 200kg squat, 230kg deadlift and 180 kg bench press at 80kg bodyweight.

The full Smolov cycle is a brutal 13 week reckoning. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. At a high level, the program consists of the following: Phase In This initial two week phase is all about getting []. Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are.

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