Smolov Itself. Given how terrible that 700 lbs pull was, I sandbagged my numbers a bit and ran the intense phase off a 675 lbs new max, hoping that would be enough to keep me from being crushed. For complete details on the 13 week Smolov Squat check out […] Smolov and Knee Pain Saturday, July 13th 2013 Mobility/Prehab: Hip DROM Good Mornings with Barbell 2×10 Monster walks lateral/forward/backwards 2×10 steps Side planks 2×30 seconds Smolov Squat Cycle: 10X3 @ 85%+, rest 2 minutes. 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 tables below will populate with the weights for you to use throughout the program. I've been squatting for over a year but not as consistently as i should. I dont plan on performing all three lifts in one day, I only have about 90 minutes of gym time. 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. In this article I will explain exactly what it is, how it works and the results, thoughts and issues that arose from putting myself through this infamous strength cycle. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. How to do Negative Squat: Step 1: Place the weighted barbell on your shoulders and back. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. I'm about to start the "Switching" Cycle of the Smolov Squat program. At a high level, the program consists of the following: Phase In This initial two week phase is all about getting […] Most people use 5 to 10 lbs for the increment value. 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 … Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Step 3: Bend at the knees and slowly lower the your butt towards the ground. Smolov is a Russian Squat routine that will boost your Squat by up to 100lb in only 13 weeks, even if you’re a drug-free lifter like me. 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”. You COULD do a smolov cycle with a safety squat bar. Step 2: Stand so your feet are a little wider the shoulder width apart. smolov squat routine and smolov junior routine the program is a bitch, if you do this program, do not deadlift while doing it, if you do deadlift, keep it real real real light. It would certainly take pressure off your shoulders, and you would NEVER fall forward in a squat again. Smolov Squat Calculator: Android app (4.0 ★, 5,000+ downloads) → Calc the weights you should use for the 13-week Smolov and 3-week Jr. protocols.

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