The app also makes it easy to keep track of where you are in the cycle. Smolov Squat Calculator 4+ Wide Swath Research, LLC Designed for iPad #53 in Health & Fitness 3.5 24 Ratings $0.99 Screenshots iPad iPhone No more fiddling with spreadsheets and print outs at the gym. . Hi guys, todays video I go into detail about the results I got from doing the FULL 13 week Russian Smolov squat program for my first time. Smolov Jr. Squat And Bench Program. This Russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big . such as the bench press, shoulder press and deadlift with big jumps in. Smolov Russian Squat Routine free download - Smolov Squat Calculator, Smolov Squat Program, Kettlebell Workout Routines - The Russian functional crossfit training, and many more programs Ed Coan , arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Saturday. Introduction to the Smolov Squat Routine. The app also makes it easy to keep track of where you are in the cycle. More info on Smolov Squat Routine. If you calculate too heavy, you have a high chance of failing, or injury (use in the included . You need to be on top of your diet, recovery and sleep in order to maximise the effectiveness of the program. 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. How this works is as follows: In week 1 (wave 1), you will perform 3 sets of 5 repetitions at 75% of your 1RM squat, then 80%, then 85%. With this Smolov Jr. Calculator you can generate a 3 week Smolov Jr. cycle. by Serge Souprayen. Here are two popular powerlifting programs in 12 and 14 week versions. Based on my experience, I'd say that this program is primarily suited for the . The Russian Squat Routine is a six-week-long training program, where you train three times per week. Madcow 55. 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. To complete Smolov, you need to be inured to hard training to a certain degree and should be squatting relatively heavy weights twice a week at least. Here is the article describing the masters version. How to Squat. In week 2, you perform 3 sets of 3 repetitions at 80%, 85% and 90%. Instead of setting an increment up front, I decided to change it after each week, depending on difficulty. Smolov - Russian Squat RoutineThe legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 we. Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. calculates the weights you should use, based on your one rep max, for. It is an excel speadsheet, where you type in your max and it gives you the weight, sets, and reps for the whole cycle. It is further divided into 5 different phases. To change it, simply replace "1.1" with "1.05" in week 6, day 2 & 3. Wednesday. Smolov can put sheets of muscle on your lower body, but the risks of overreaching and injury are certainly higher than a more reasonable and moderate program. Enter Your Current Maximum Here => Step 2. All daily and weekly numbers will auto-populate for ease of use. It was named after its creator and "Russian Master of Sport," Sergey Smolov, who reportedly used its principles to train the dominant Russian weightlifters of the mid-to-late twentieth century. It is further divided into 5 different phases. Wed - 7x5x75%. Mentality: When you get to the real 'nitty gritty' of Smolov, your mental strength will be tested to its limit. It focuses purely on building your squat. Since that time I also became familiar with another Russian strength method, the Smolov Squat Routine. This app calculates your numbers based on your 1-RM entry and you're good to go. After those rest days, you will test your final new 1RM in the squat. It will automatically calculate your weights, reps, rest times, and even tell you which . The Smolov intensity cycle is spread out over 6 weeks. Smolov is the brutal russian squat routine that can add 100 pounds to your squat in 13 weeks. ( NOTE: This program can be VERY difficult to complete) Using a percentage based system, your numbers are calculated off of a one rep max and laid out as follows: Day 1 = 4 sets of 9 reps Day 2 = 5 sets of 7 reps Day 3 = 7 sets of 5 reps Day 4 = 10 sets of 3 reps Five kilograms are added to your one-rep max each week and the same set up is performed again. Switch to this program once you're stuck/bored with Stronglifts 55. This was a little boring at first. There is, however, a shorter but equally intense program lasting just three weeks . Look for popular rankings and useful iPhone apps! Rep schemes for each program are. The weight you squat is always a percentage of your one-rep max, or 1rm (see our calculator if you don't know it); Weeks 4 and 5 add specific poundages to that percentage. iPhone iPad Apps! Essentially, it's Calculator you can generate a 3 week smolov jr. Increase your squat, bench or deadlift by 10-30 lbs (5-15 kg) in just 3 weeks with Smolov Jr. and/or take on the 13-Week Smolov challenge to increase your lifts over 100 pounds/45 kilograms. 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. Is A Shortened Version Of The Smolov Squatting Protocol. The program outlines precisely how much weight you should lift in every set based on a percentage of either your . If you think in pounds then you obviously need to change these values to 20 and 10 respectively In Base Week 4 you test your 1RM and then then plug in your new number in the other green cell labeled "New 1RM" the 3-week Smolov Jr. and 13-week Full Smolov Squat protocols. Friday. Apparently it's easier and can be used for a variety of lifts. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. If you're doing the. Smolov program - Base mesocycle. The final week involves a strength retest. As for WODs and squatting. Four days of squatting per week. More information on Smolov Routine , Smolov Jr. (What the program is about, pros, cons etc) Lunges and other split squat variations are recommended movements to maintain mobility. . You are to perform a squat one-rep max test again but this time, you should be capable of lifting an extra 25 - 45 pounds. See Full Disclosure. I had decided to do timed 2 minute rest intervals on week 1 so as to resemble closer to a hypertrophy phase for the program. Print out the resulting document and follow the repetition and weight scheme exactly. The Russian Squat routine is a fairly well known and popular 6 week peaking phase for squats, however it shares some problems with programmes like smolov it's pretty hard to train other heavy lifts if your doing an intense squatting cycle 3-4x a week. The app. This Russian squat cy It's less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e.g., it works well for bench). The smolov squat program consists of a routine that sustains for 13 weeks. Smolov - Russian Squat Routine (9 Similar Apps & 148 Reviews) vs Smolov Squat Calculator (10 Similar Apps & 101 Reviews). They are as follows:- Week 1-2 - Introductory 'light' microcycle Week 3-6 - Base mesocycle Week 7-8 - The switching phase Week 9-12 - Intense Mesocycle Week 13 - Tapering week As always, programs are just a starting point. This is a 2-day a week program: Train this squat training program twice a week and then perform an upper body training program the other 2 days of the week (such as this 16-week chin-up program). So I would squat MWFSa, and WOD T/Thr. eg Monday - Smolov intense day 1/smolov junior 6x6 Wed - intense day 2/ junior 7x5 Saturday - intense day 3/ junior 8x4 Monday - smolov intense/ junior 10x3 . Toggle navigation. Smolov Squat ProgramSmolov is the number one app for calculating, tracking , and logging your Smolov Squat Program worko You can find all the iPhone iPad apps here. Do not go heavier than prescribeddon't add extra exercises, sets, or reps. I share some of th. Use the spreadsheet below to calculate the proper weights according to a recently tested max. Smolov Squat Program Smolov is broken down into five phases: Phase In - Weeks 1,2 Base Cycle - Weeks 3,4,5,6 Smolov was created by the Russian master Sergey Smolov. Not to mention that a significant number of people end up not completing these programmes this can be down to a number of reasons. Week 1 W1D1: 6x6 w/ 290 lbs. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. To start for all programs, enter your current 1 rep max squat in the box labeled "Current 1RM" (top of the spreadsheet) in pounds or kilos; round to the nearest whole number. But to get the most out of your squat cycle, I would focus on the squatting and just WOD depending on how you recover. You alternate between a moderately heavy workout where you lift 80 % of your 1RM for six sets of two reps and one workout that gets progressively heavier. It is very effective and used by many powerlifters, using . The Smolov squat program is 13 weeks long and split into the following 5 phases: phase in, base cycle, switching phase, intense cycle, and taper week. With the weight increasing each. Week 1 example: Mon - 6 sets, 6 reps at 70% Wed - 7 sets, 5 reps at 75% Fri - 8 sets, 4 reps at 80% Sat - 10 sets, 3 reps at 85% Week 2 - You will use the same schedule as the first week, but increase by 10-20 Lb Enter your 1 rep max and let the app calculate the workouts for you. The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). I did Smolov Jr, which was 4 days per week. Bench press will be done 4 times per week, with escalating intensities as the week progresses. As you can see above, Soiren's template asks for 110%. I used this calculator for smolov jr. Smolov Base Cycle - Cast Iron Strength. After this three week routine, many lifters report a significant increase in their lifting capacity - as much as 35 lbs for their dead lift and . 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