My 3 Weeks of Smolov Jr. - Results And Comments Post by uggy » Sun Oct 30, 2011 7:26 pm Using a calculator I found floating on the internet I entered my 1RM as 80kg and did three weeks. I have experienced far greater results from running the base cycle for squats alone. Smolov Jr. A lesser known, but still incredibly effective, variant of the Smolov squat program is affectionately known as the Smolov Jr. cycle. I did it twice in a row (with a 2weeks break in between), after doing it 4 month before, and in the end (after shoulders pain, front side of the knees pain, etc, which I tried to push through) it gave me a severe coccis pain - so bad that I could not take my pants off by myself for 5 days or so! Program AKA 7/5/3. If you’re prepared to do the work, you could enjoy a 30-60+ pound increase for 6 weeks (15-25 pounds in bench) of hard graft (including the intro cycle). The essential guido to gains with Smolov Jr. Based on what I gathered you can expect gains between 5 - 15kg within a month or 10 - 30 pounds. Those that managed to survive it, however, often reported outstanding results. NO WAY! All of this happened in a span of around 1 year. Smolov Jr Program for Squat and Bench Press. Do you mean... "Another RUssian Super Cycle"?! Smolov: How to Boost Your Squat by Up to 100lb In Only 13 Weeks. This thread is archived. Additional Benefits of Smolov Jr Okay, as you’re going to be hitting bench 12 times in a 3 week period – expect your form improve dramatically. It is often run for the squat or the bench press. 50% Upvoted. I’m really just wondering what the community thinks. Last night I hit 275 for 10 sets of 3. Drawing from what the guys at Juggernaut have said before on program design, a program isn’t good or bad; it’s either appropriate or inappropriate. I then injured myself (some kind of pec strain) a couple weeks into the rest of the cycle. Background info: - Always had a sh!t bench - Injuries currently keeping me from … 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. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). If anyone has done Smolov Jr. for bench or squat, I’d also be interested about your results. Unlike the original program, Smolov Jr is much shorter than the original routine and runs for just 3 weeks – not 13. As I move forward doing TM I am going to use my new OHP max to calculate my percentages for pressing days. The Smolov Cycle is an intense 13 week squating regimen that’ll have you pushing your limits in the squat cage 4 days per week. The Smolov program is a very intense powerlifting-based program developed by Sergey Smolov back in 2001. As a beginner nowadays, you are bombarded with tons of free programs online and one of them that caught your eye is Smolov and Smolov Jr. Smolov is a program that boasts that it can help you increase your squat by 100 lbs 3 months.. 3.) If you do not know how to do squat negatives and box squats you will also find a quick … Any program is going to produce a result for an individual. The Smolov Jr. routine can be used for either the squat, the deadlift or the bench. Do you guys think Smolov is dangerous and something only maniacs would run? Smolov Jr. [Bench] - Results So I finished my first run of smolov jr for bench, decided to post my results for anyone on the fence or looking for a way to bring up their bench. I wanted to share my experience with it, in case anyone would find it helpful. Honestly, it was a poor choice for me given my level of experience. If you’ve completed this program in the past or plan to get started, let us know your results … Smolov Jr is useful for any intermediate/advanced lifter, it is basically a peaking program. I went from 140 to 150kg during my first run, 150 to 160 during my second and I added another 10 kilos to my max this time. Anyone have any ideas whether my gains will be permanent or transitory? Smolov Jr. for bench: It was the third time I run it for the bench, with positive results each time. Smolov Junior is fine but usually recommended for bench or deadlift. I also, however, didnt listen to anyone, and was still doing CrossFit AND deadlifting in this time. I have no doubt that I … I also did Smolov Jr. a few months ago for bench and ended up with a 30 pound gain. I have to admit, I also wanted to humblebrag a little about my progress. Paused every one of them and the first set honestly felt like speed work. This article is a review of the Smolov Squat program.First, we need to talk briefly about what makes a good program. All the data is saved in the app so the next time you open the app you know exactly what day you are on. All year round?! This is a review of the famous Smolov squat routine which seperates the boys from the men. Originally, it was designed as a program specifically for the squat and has been called the "holy grail" for increasing your strength in the squat. You can read how I increased my 1RM for the squat by 20kg, find summaries of others who have done the program and I compare Smolov to other routines which I have done. Pros & Cons of Smolov Squat Routine & Smolov Jr. Pros of Smolov Jr. So, I gained 6 pounds bodyweight, but ten pounds on my 1 RM. It is a squatting program founded by Master of Sport Science, Sergey Smolov. Would recommend it to anyone that is at a sticking point. Club career. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat.It is recommended that you complete this routine only if your back squat has reached a plateau.. This blog post will outline the smolov jr program, publically available results reports and a mathematical approach to underpin these most likely outcomes, if you decide to go on the program. The Principles of The Smolov Squat Program This section will highlight a number of key training principles that Smolov has used in this program. Smolov Jr is just a benching session, once that’s done resume normal service on your other muscle groups for the rest of your workout. best top new controversial old q&a. ... Well I made it through 5 weeks, changed from jr to smolov in week 3 because it felt so good. 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. best. Smolov is a graduate of the Master-Saturn Yegoryevsk football academy. The Smolov Jr. Smolov Jr Results. For those of you that would like to dabble in the program, but don’t want to devote a full 13 weeks, the Smolov Jr. variation is a good option. Can the Smolov program be adapted for the bench press? The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. smolov is a more extreme peaking program meant for smashing through plateaus. Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences. Sort by. I attempted to start Smolov earlier this year, against better judgement, and after two weeks, stopped because of pain in my leg (where I injured my quad last November). I think Smolov Jr worked well for me on OHP. Starting 1RM was a very slow 280 paused. So did you stretch the Smolov Jr. to 6 weeks by doing only 2 bench workouts a week rather than the 3 or did you do something else for the last 2 weeks. So. Enter your 1 rep max and let the app calculate the workouts for you. Three weeks ago, I decided on a whim to run Smolov Jr. to improve my garbage bench. The Smolov Jr. has you benching four times a week combining heavy weights and high volume. I have personally seen increases across the board from just hammering the squat. Just wanted to share my Smolov Jr. results after running it for the past 3 weeks on bench. If you can get those results on 2 rather than 3 workouts a week, it's better to go the 2 … Choose to either increase 2.5 kg/lb or 5 kg/lb per week. Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken between cycles. Detailed Smolov Squat routine review. 4th week felt tough but I … Did Smolov for squat at the same time and got 35 pounds on that. Smolov Jr is not for your squat. Smolov Jr Calculator. save hide report. Smolov Jr. is a three week program based on the Russian Squat routine known as Smolov. The spreadsheet contains the full program for your enjoyment but remember that Smolov Jr. uses the “Base Mesocycle” only. 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. At more advanced stages of training you generally have to periodize your training, for example 8 weeks of high volume, 6 weeks of high intensity, 2 weeks of peaking, etc. Smolov Jr is a shorter version of the full Smolov program, lasting only 3 weeks. The smolov junior cycle brought my bench press from 225 to 255 which is an impressive leap. Just wondering if anyone here has run Smolov and if you have, what kind of results did you get from it. The original program has a duration of 13 weeks and is really taxing while the junior version is easier. Smolov?! Certainly not dramatic results, but a solid improvement. New comments cannot be posted and votes cannot be cast. For only 3 weeks commitment you can beat the gains Introduction to Smolov Jr. Smolov Jr. is a popular variant from the original Smolov squat cycle. Thanks go out to Stronglifts.com for providing the spreadsheet. 'Sup, guize. That's excellent. 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. Isn't really a sustainable training system by virtue of its excess. 18 comments. The Smolov Jr program may be slightly easier to run as the higher rep range utilized in the Smolov program can lead to a greater build-up of fatigue. It all depends on the trainee’s goals. When you are finished with a workout day you can use the checkboxes to check that day off. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. share. 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