Smolov Jr. is a popular variant from the original Smolov squat cycle. So my workouts would look something like this: Week 3 – Again, same format, but increase another 5-10 Lb over week 2. It is recommended to do your Smolov Jr. cycle first in the day, then the rest of your normal session following. Each week, depending on how the previous week went, you will add weight according to the table. Honestly, I used Strong for years and then they changed and went to crap. It is not unheard of for someone to group two Smolov Jr. cycles together (with a one week rest between) and see a 30 to 60+ lbs increase in their squat. Tra l'altro stavo aumentando il 5RM sulla Panca piana quando la palestra ha chiuso due settimane e ho perso notevolmente forza..anche se può sembrare strano..il 5RM si è già abbassato. All of this happened in a span of around 1 year. Lo Smolov Junior è un programma di specializzazione derivato dal più “voluminoso” Smolov. I have Pioneer phantom wraps, SBD wraps, and Gangsta wraps and these are by far my favorite. FREE SHIPPING OVER $75. For muscle groups that do not affect the lift you are focusing this cycle on, just proceed as normal. Use the spreadsheet below to calculate the proper weights according to a recently tested max. Smolov Jr would be adding bench to every one of those days. Come ricorderemo, però, per lo squat è consigliato lo Smolov “Senior”, però questa versione Junior è fattibilissima. Because I use them every week lol. If you fail a day, do not increase for the next week. To edit the spreadsheet customized to your lifts, click HERE. If you failed sets or so … 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. Week 3. Squat Smolov Routine. Lo smolov jr. per la panca piana è sicuramente uno dei programmi di panca più conosciuti, vediamo in cosa consiste e soprattutto come uscirne vivi! US ONLY. Went with the @stoicgear and so far I have zero complaints. 270% + 5 to 10lbs75% + 5 to 10lbs80% + 5 to 10lbs85% + 5 to 10lbs If you complete your order within the next: Do not start too heavy, especially if you are not used to such high frequency. The first step to this (or any) workout is perfecting your technique. Ciao a tutti e benvenuti in questo secondo video della serie dedicata all'aumento del massimale in panca piana tramite lo Smolov Jr. Nel video di oggi vedremo come è … The Smolov Jr. program is a high volume, three week strength cycle, in which the primary lift – which can be any compound extension-oriented movement (ex. Do your best to focus on technique throughout your Smolov cycle and it will yield major dividends. Smolov Jr I have run twice before and it worked out well enough for me to want it again. I just finished running Smolov Jr. for bench after not having benched in 9 months. Exactly the same except add 10lbsto each weight in Week 1. 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. Generates a 3 week workout based on your current 1 rep maximum All 3 weeks you will be training 4 days per week, with the weight increasing each week. I know somebody that would run smolov Jr. as a 12 week cycle squatting once a week and still improved his squat 365 --> 405. Club career. You have a top quality product for a great price! Accessory work and other recovery impeding lifts are not recommended on this program due to the high volume and frequency. The amount of weight added each week is subjective. Went to SBD’s but they're almost $100 and not too far behind Strong with durability, then I found you guys and I won’t go with anything else. Smolov Jr. is a three-week program that comes from the Russian squat routine known as Smolov. If you failed sets or so hammered by soreness that you waddled around all week, it’s best to leave the weights the same for the following week. Even in the video you see some sleeves are still in their bag. It will work fine. If the lifts were super easy, add 10 lbs in week 1 and another 10 for week 2. The Program. Absolutely zero elbow pain. Program. This page will detail the Smolov Jr. protocol, for more information about the full 13 week Smolov protocol, head here. And i had some extremely good and hard workouts! If you do have a solid base level of experience, Smolov Jr. is a great way to try out higher volume and frequency. Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. That said, it is a peaking program and in my experience some regression occurs in the following months. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. I have personally seen increases across the board from just hammering the squat. I decided to try the base meso cycle with front squats. If you do decide to mix in a little accessory work, keep it brief. $5 FLAT RATE. While not quite as difficult as its bigger brother, Smolov, this variation is still geared toward the intermediate and advanced lifter. Day 1: 6 reps for 6 sets – 70% of your 1 rep max Day 3: 5 reps for 7 sets – 75% of your 1 rep max Day 5: 4 reps for 8 sets – 80% of your 1 rep max Day 6: 3 reps for 10 sets – 85% of your 1 rep max Week 2. Affordable and very well made. Not sure about running Smolov Jr. for OHP, have never seen anyone do that. Week Day 1 - 6 x 6 Day 2 - 7 x 5 Day 3 - 8 x 4 Day 4 - 10 x 3 The weights used on each day are based on your one rep max according to the table below. Adding Smolov Jr. to my Program. 170%75%80%85% N.B: These are not four consecutive days and shoul… deadlift, squat, bench press, overhead press), is performed four times each week. Bring a pen to the gym, and scribble off the days/sets as you go! However, if you stick with it and add weight intelligently, you should make great progress on your lifts. (adsbygoogle = window.adsbygoogle || []).push({});Smolov Jr. is an abbreviated version of the Smolov squatting protocol. For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted. Smolov JR involves benching 4 times a week for three weeks. Elbow sleeves may help keep pain away while benching. As for time - smolov jr days did not take very long for me most of the time, but I recover very quickly on bench. Doing the lift four days a week should be enough work on all the surrounding muscles. La fase di accumulo è di sole 3 settimane, un ciclo breve di specializzazione su 4 allenamenti settimanali ad alta intensità ed alto volume. Restart on day after a day of rest or rest days and try again and just have your workout days all out of whacknfrom the prescribed days of the week. In soldoni, la maggior parte di chi l’ha fatto, non l’ha saputo fare e quando un programma non si sa fare o è “pesante”, è subito catalogato per bombati o … The brutal squat program that almost guarantees a big PR. Smolov Junior is fine but usually recommended for bench or deadlift. The great thing about squatting or benching 4 days a week is that you can get really good at them. Below is the full routine, and a link where you can customize, print, or download to your device. Another difference is Smolov Jr. can be used on other lifts besides the squat and is actually quite commonly used on the bench press. Nel 2001 Pavel Tsautsoline porta alla ribalta il programma, nonostante l’ideatore è Sergey Smolov. 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. Programma Smolová junior – è un grande programma, non solo per aumentare la forza, ma in alcuni casi, e per il passaggio delle barriere ipertrofia. Una delle dicerie più comuni è che è solo per bombati, perché in pochi si sono approcci allo Smolov, dopo una fase di adattamento. All percentages in the graphic are % from your current 1RM of the respective lift. 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. No need to break out your calculator though, we’ve got one that will automatically calculate loadsbased on your 1RM. The Smolov squat cycle is reserved for only those who are already very experienced in the squat. Lifters are reporting 20-35 Lb increases to the bigger lifts like Squats and Deadlifts, and about 15-30 Lb on the Bench Press in three short weeks. 85 % of a 1 rep max for sets of 3, even 10 sets, is nothing. © 2021 Lift Holdings, LLC. 370% + 10 to 20lbs75% + 10 to 20lbs80% + 10 to 20lbs85% + 10 to 20lbs. Smolov Jr. Calculator. The weights used on each day are based on your one rep max according to the table below. 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. Like Smolov, results vary drastically between lifters. In essence all you do is add weight and decrease reps in smolov Jr. Molti lo consigliano come specializzazione per la panca, anche se va benissimo per lo squat. Ciao a tutti, il mio istruttore mi ha proposto il metodo Smolov, che sinceramente mi ha colpito...l'unica cosa che mi turba è che ho carichi relativamente bassi...Massimale 70 kg panca piana, Squat 95. So I wanted to keep on going with what I was regularly doing, which is working out Monday Tuesday Thursday and Friday. Just plug in your maxes, and let it do the calculations. It don’t matter. IMO Smolov Jr is by far the best program for absolutely blasting through a Bench plateau, especially at lighter-ish weights. Smolov Jr is a high volume high-intensity program as you are working with many repetitions relatively close to your current one repetition maximum. Is Smolov for you? If you failed in week 1, even with 4 hrs sleep, you probably have too big of a believed max and shouldn’t be doing this. It is typically recommended to avoid doing accessory work doing a Smolov cycle. Fedor Smolov, 30, from Russia Lokomotiv Moscow, since 2018 Centre-Forward Market value: €4.50m * Feb 9, 1990 in Saratov, UdSSR Check out Smolov Jr. for a Smolov more suitable for other lifts. If you are looking to run a short three week cycle to improve a lift, Smolov Jr. might be for you. No need to break out your calculator though, we’ve got one that will automatically calculate loads based on your 1RM. Smolov is a graduate of the Master-Saturn Yegoryevsk football academy. Questo allenamento deriva dall’est Europa e trova le sue origini in Russia. Each week the same repetition scheme is repeated. Smolov Jr can be used as a boost cycle between less aggressive training schemes when you are plateauing or training around an injury. ", "First time using elbow sleeves today and I really like them. The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. For example, if you are running this routine for Bench Press, you should squat alongside this program as normal. Sticking exclusively with the squats and / or bench press will take you a long way though. Each week, depending on how the previous week went, you will add weight according to the table. Squat is a whole other story, the 5 x 7 and 7 x 5 days - I … L’uso di steroidi anabolizzanti non è necessaria, ma utilizzando come parte del programma Smolová ml. How many years you have under your belt really training for strength? ", For all general inquiries, please contact us at. I have experienced far greater results from running the base cycle for squats alone. The amount of weight added each week is subjective. Smolov Jr. for bench: It was the third time I run it for the bench, with positive results each time. It’s insane, but it totally works. Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. Lo Smolov JR è la fase di accumulo di un programma di allenamento studiato per lo squat da Sergey Smolov e reso famoso da Pavel Tatsouline. It is also very often used for bench press. Strengthening Squat and Bench. A strenuous workout routine like the Smolov Jr should not be attempted with anything less than perfect technique. To reduce the risk of injury, make sure your technique is up to par before you begin.

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