No more fiddling with spreadsheets and print outs at the gym. 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 USA (2001) and later in his book "Power to the People Professional" (page 63). Use this guide for the safety pins. Make sure recovery is priority. No set amount, just until felt like stopping. With only one exercise I'm sure you could quite easily get away with a much fuller routine as you aren't doing 4 sets of incredibly taxing deads per week. The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally max out. Smolov Pro Squat Calculator for PC: Smolov Pro Squat Calculator is a free Health & Fitness App which has a rating of 4.0 out of 5.0 till now.The App was developed by the Evidence Based Athlete, LLC and at the moment it has Smolov Squat Calculator. The Smolov Program Instructions. This app calculates the weights you should use, based on your one rep max, for the 3-week Smolov Jr. and 13-week Full Smolov Squat protocols. It is brutal. It’s also the fastest way I’ve discovered to quickly increase your strength. Enter The Kettlebell! Strength Secret of The Soviet Supermen By Pavel Tsatsouline Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Base Rest Build to 1RM Enter New Max Switching Intense My last night of Smolov alone I squatted 8,100 lbs. No more fiddling with spreadsheets and print outs at the gym. 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. That is the most significant time wasters there is. Found inside – Page 423“How to Add 100 Pounds to Your Squat in 13 weeks with the Smolov Cycle" ... You can also download an Excel spreadsheet that's designed to help you keep ... Gesteund door een immens populair verzoek, gaan we eindelijk zitten en de herziene en bijgewerkte versie van Jonnie Candito’s 6-weekse krachtprogramma bespreken. This spreadsheet will do all the math for you. 9/16/02 Warm-up KB SN only - no set amount, then squat 205x3 Squat: 272 4x9 Finished with KB swings, snatches, presses, jerks. A typical Friday night at House of Gainz with Viv, Nicole and Meg – follow these strong ladies on IG! But it’s simple, effective and easy-to-follow. This is an explanation of the Smolov Jr calculator which has the purpose of being printed and taken to the gym after typing in your one repetition maximum. Program Fill In Light Grey Boxes 1RM Fill in Light Grey Boxes Increment Rounding Phase In Week Day Lift Sets Reps Weight Email coach@cultofstrength.com when you're done and let us know how much your max went up. Smolov + Smolov Jr Bench & Squat Program Spreadsheets . Smolov Squat Calculator by Wide Swath Research, LLC . The Smolov intensity cycle is spread out over 6 weeks. This volume is not only an inspiration to all who seek growth, strength, and change in their lives; it's also a testament to Moore's life, which he lived with passion, integrity, and modesty. Now in PAPERBACK. Surviving Smolov. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia.It is named after its creator, Sergey Smolov “the Russian Master of Sports”. 1. hanging leg raise 01:43 2. ‎Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. This book is also a part of the Know-How series which includes other titles such as: Country Wisdom & Know-How Natural Healing Wisdom & Know-How Craft Wisdom & Know-How Garden Wisdom & Know-How Smolov Jr for Squat and Bench Spreadsheet Now if you are thinking about deciding about the numbers that you would be lifting while being on the Smolov Jr Program, we have some good news for you. Please let me know if i could do anything better and improve. Smolov junior is a three-week intermediate loading training program that is basically just the base mesocycle (Accumulation block) in Smolov Sr. Your Guide to a NEW Deadlift PR every 12-Weeks!Are you tired of always deadlifting the same weight, making little to no progress? This book focuses on athletes and coaches outside of the competitive weightlifting world to present a method of teaching the Olympic lifts and their variants simply, safely and effectively to all types of athletes. So it came in handy that Chad Wesley Smith and from Juggernaut Training Systems posted the following program in a newsletter he recently send out. For complete details on the 13 week Smolov Squat check out our write up on the program. Found insideIntroduces a ground-breaking, four-phase weight-training program that incorporated continual progression, variation, and goals and emphasizes increasing strength along with muscle mass. Original. 20,000 first printing. For me it was a bit easier to use than the spreadsheet… really easy to pull up on my phone at the gym. Whether you are a beginner or an advanced Strength Warrior, this guide will take your squat to the next level in a matter of weeks! Plus, this program works for men, women, and teens! The app. Enter Glute Lab. In this book, Bret "The Glute Guy" Contreras—PhD, personal trainer, and bestselling author—lays out a glute training system that will help you reach your strength, performance, and physique goals. Sign Up Planning out things and fast access to data and other information are made very easy when using spreadsheet templates. This is confusing for the majority of the lifters. In the 5thSet, the choice of the assistance work is well explained in connection to an inventory of weaknesses. The foundational concept of these books is understanding priorities and context, so you can take all the pieces of the puzzle and fit them together into an actionable plan. * Six sample routines to get you started quickly Six programs for ... Thanks! No more fiddling with spreadsheets and print outs at the gym. Smolov + Smolov Jr Bench & Squat Program Spreadsheets Smolov Jr . Do you want to know how the strongest people in the world train? It's simple! They use a Strength System, just like this one, that works to keep them getting stronger and stay injury free! If you want to bring up your bench press, try a cycle of Smolov Jr. Instruction: open the spreadsheet in Google docs go to ‘File’ – ‘Make a Copy’ o ‘Download as’ enter your max lift and hit the gym via this Smolov Jr. Does it seem every now and then that by looking at a fitness center and do your exercise plan, all it requires to much time? I wanted to continue squatting 3 times per week. Different stances & squatting 16:12 Explanation for the Smolov Jr Calculator. As Dave said the exercises are only 10% of the equation. TL;DR 13 weeks of hell in the squat rack yields 60lb increase to my 1 rep max.. If you're willing to build these lifts at any cost (e.g. First of all, if you want to see the Smolov program in its entirety from the get go, download the Smolov Spreadsheet. Pros & Cons of Smolov Squat Routine & Smolov Jr. Pros of Smolov Jr. For the past 4/5 weeks, I have been doing the smolov squat program, and these are my results so far after just the base cycle. The four phases are: Introductory Microcycle – A two week phases that uses a variation of squats and lunges. Quotes are not sourced from all markets and may be delayed up to 20 minutes. So if you have made up your mind to up your squatting numbers following the Smolov Squat Routine, we have a spreadsheet for you. Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. This app calculates the weights you should use, based on your one rep max, for the... iOS. This book will show you exactly how to do that!The advice given in this book may look simple, because it's logical and practical, but it's exactly what you need to apply if you want to become a fast-twitch machine! From August to October of 2011, I did the Smolov squat routine for no reason other than I just wanted to. Join Today and Lift Heavier Shit. Smolov Jr is not for your squat. a record attempt) then this might be the ticket! A few questions regarding how it is setup. Expanded and updated, this new edition includes: Otherwise disparate information on the factors affecting ship hydrodynamics, combined to provide one practical, go-to resource. Just swap the plates and get going. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Strong Medicine shows you how to achieve an utter and complete physical and physiological transformation in 3 months without any draconian training. Best bench post-Smolov Jr. at the comp: 355 Spreadsheet Numbers Some members suggested lowering the squat max by 10% or 15lbs to make the program more bearable. Most people use 5 to 10 lbs for the increment value. The Smolov cycle builds on itself systematically and of course this sets you up for bigger gains. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. Smolov Squat Routine Spreadsheet Includes Smolov Jr. (Photo : www.allthingsgym.com1) 10 Wendler S 5 3 1 Program Spreadsheets Resource Page Dr. (Photo : www.drworkout.fitness1) You has to have exercise plan. The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. Dorian Yates won six Mr Olympia titles and dominated professional bodybuilding in the 1990's. This is the ultimate portrait and training guide, illustrated with many personal photographs. I feel like this might should go to r/powerlifting but there are a lot more subscribers here and I would probably be preaching to the choir over there. The first four weeks consist of a significant amount of volume, much of it between 80% and 95% of your squat 1RM. MA77A, Dec 10, 2011 #1. turbozed Red Belt. Download the free spreadsheet. Arguably one of the most difficult squat routines around, the full Smolov demands 13 weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days back-to-back! It is named after its creator, Sergey Smolov “the Russian Master of Sports”. Final words. Squat: 306 10x3 Moving to only 3 reps made it slightly easier than the 4x9 and 5x7, but I stress slightly. [M], [32yrs old], [5'9", 170lbs body weight] (158lbs at start of program) Smolov: The Actual Program. Smolov Jr Squat and Bench Press Spreadsheets Dr Workou . It is not intended for any other purpose. Base Mesocycle – A 4 week segment which requires 4 squat sessions a week. It’s the meat and potatoes of the 13 week program and will have you dreading squat days by the end. SUPER SQUATS...the runaway #1 bestseller at IRONMAN books every single month since it was added to the list! "SUPER SQUATS" is, quite simply, the best book ever written in the field of muscle building. Found inside'How to Add 100 Pounds to Your Squat in 13 Weeks with the Smolov Cycle' ... Je kunt ook een Excel-spreadsheet downloaden waarmee je je voortgang door het ... Enter your highest weight, sets and reps achieved with Smolov Jr Bench Spreadsheet. This book has helped thousands of women build their best bodies ever. Using it you will be able to track your progress with little effort. You will be hard pressed to find a more thorough and effective conditioning program. If you're a results-oriented individual looking for concrete, actionable programming based on cutting edge practices, this book is for you. The squat routine is broken down into four phases which are as follows : Phase In — A two-week phases that uses a variation of squats and lunges. I gave this a shot and got my bench from 200lbs to 215 and my squat from 285 to 315lbs! The most user-friendly system for anyone interested in building quality strength and muscle. 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