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: Weeks. Description. 1 - 2. Full Smolov; Smolov Jr. The brutal squat program that almost guarantees a big PR. No more spreadsheets and printouts. Phase In. 3 - 6. Base Cycle. Switching Phase. 9 - 1. Intense Cycle. 13. Taper Week. Phase In.
Veins' full Smolov Jr back squat program Share. The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss. Smolov Squat Calculator. The program is designed to lift on certain days of. Smolov is every masochistic lifters favorite program. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. 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. The Hardcore Smolov Squat Program. The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there. Full Smolov Squat Program PdfThis initial two week phase is all about getting your body acclimated to doing heavy squats regularly. None of these lifts should be too challenging, if so, you probably should make sure that you’re basing your numbers of your true and current maximum. Leaving ample time to stretch your legs is highly encouraged during this period. Since we keep the loads pretty light, it’s ok if you want to mix in some accessory work like plyometrics or lunges. Week. Day. Lifts. Base Cycle. Heavy squats 4 days a week. This cycle will test what you’re made of. It’s quite normal to see an uptick in appetite. You need to properly fuel those muscles to maximize gains. Your week- to- week increase should be based off how you feel. If during the first week you feel fantastic, you don’t struggle at all with any of the sets, then go ahead and load an extra 2. At the other extreme though, if you’re failing sets in your first week, you’ll want to stay at the same weight in week two. If you’re not at one of those two extremes, pick something in between. If week 2 felt fantastic, then add an additional 1. However, the same applies for week 3 as it did in week 2, if you’re failing sets – don’t increase the load! Week 3 should be both physically and mentally challenging, if it isn’t you didn’t add enough weight. Week. Day. Lift. 31. Week 3. 42. 5 x 7@ 7. Week 3. 43. 7 x 5@8. Week 3. 44. 10 x 3@ 8. Week 3. 51. 4 x 9@7. Week 3. 52. 5 x 7@ 7. Week 3. 53. 7 x 5@8. Week 3. 54. 10 x 3@ 8. Week 3. 61. Rest. Rest. 63. Build to 1. RM6. 4Build to 1. RMSwitching Phase. During this period you get to give your legs a bit of a rest from heavy loads. You will focus on dynamic effort lifting during the switching phase. This means you will work at about 5. RM and concentrate on speed out of the bottom of your squat. You can also use this window to cycle in some box squats and even do some band work a la Westside Barbell. Intense Cycle. Hope you enjoyed your break from heavy loads during the switching phase because it’s time to get back to it now. While we are dialing back our lifting days per week to 3, the loads are very heavy now and your percentages should be based off your newly acquired 1. RM from week 6. I’m not going to lie, this cycle is going to suck. We don’t want you consistently failing reps though, so if this is the case, try reducing the loads a bit. Week. Day. Lift. 91. Taper Week. Ahhh! This is the week you’ve been working so hard for and dreaming about since you started the program. We’re going to get a little squatting in this week, but it’s mostly about resting, stretching and preparing yourself for your 1. RM test at the end of the week. Don’t forget to take your supplements! Head over here to see our recommendations. Week. Day. Lifts.
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