Each week the same repetition scheme is repeated. The weights used on each day are based on your one rep max according to the table below. Each week, depending on how the previous week went, you will add weight according to the table.
The amount of weight added each week is subjective. If the lifts were super easy, add 10 lbs in week 1 and another 10 for week 2. To edit the spreadsheet customized to your lifts, click HERE. You can also print, or download. Like Smolov , results vary drastically between lifters. Lifters are reporting Lb increases to the bigger lifts like Squats and Deadlifts, and about Lb on the Bench Press in three short weeks. Accessory work and other recovery impeding lifts are not recommended on this program due to the high volume and frequency.
Doing the lift four days a week should be enough work on all the surrounding muscles. For muscle groups that do not affect the lift you are focusing this cycle on, just proceed as normal. For example, if you are running this routine for Bench Press, you should squat alongside this program as normal. It is recommended to do your Smolov Jr.
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. How many years you have under your belt really training for strength?
Save my name, email, and website in this browser for the next time I comment. As you see how intense and overwhelming the training cycles are, you will understand why. The second week will also consist of three squat sessions, but has significantly fewer working sets per session.
Here are the sets, reps, and percentages used for each of the training sessions of the Smolov base cycle. The Smolov switching cycle consists of heavy squat negatives, power cleans, and box squats.
It is included as a recovery week before the final intense mesocycle where the peaking will occur. The Smolov intensity cycle is spread out over 6 weeks. After those rest days, you will test your final new 1RM in the squat. Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks.
It is often run for the squat or the bench press. I did crush a PR after cutting it off early in last week or 2 — it was a bad idea to start it while my wife was pregnant with our first, I had to cut it off early 10 days before her due date to make sure I could function to welcome my first child to the world. I am hopeful to repeat the program again in the future, I found both Smolov and Sheiko to be very demanding yet rewarding. Smolov will definitely help your squat as has been said before.
I have completed it previously and am still trying to figure what to do to get over the post-Smolov blues i. While maybe not exactly the same volume or intensity, it is a demanding training that should keep the progress I made.
Hi everyone. Is it walking lunges? Sets, reps? Vertical jumps? How high? Would like to do it properly…. Works really well. Did three week ratcheting up the percentages each week. Deloaded for a week maxed out went up around 30 pound on squats doing a another cycle then stopping. What kind of weight are we using for the pause squats? I am assuming heavy? For the intense and taper weeks, can anyone with experience using this routine provide any insight as to how these weeks feel?
I entered in my 1RM to and the intense weeks barely touch so how are these weeks intense? You must have entered something wrong then. I just entered as a max and the highest work sets are with in the intense weeks.
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