Smolov Bench

The infamous Smolov program for squats and Smolov Jr for squat and/or bench. So if you use a Smolov program for the bench, use Smolov Jr. Three weeks ago, I decided on a whim to run Smolov Jr. Improving fitness every day is the goal. About this program. Today is no exception. This routine was originally developed by Sergey Smolov, the Russian Master of Sports. The Smolov powerlifting cycle is an extremely demanding system of training that is known for getting results. The 195 went easy. xlsx from AA 1Week 1 6x6 Bench OHP Tricep Ext Mon 149. I have a friend who tried base phase. The writer describes Ed's periodized training scheme and gives a detailed example. How effectively does the Smolov squat routine build muscle mass? National Academy of Sports Medicine The Smolov squat routine was designed to help Soviet and Eastern bloc weightlifters and power athletes (shot putters, discuss throwers) add size, strength and power. to anybody. I feel like my leg drive is getting better and I am maintaining my arch longer. I also did Smolov Jr. ) Quite a few people on the internet found they made the most gains in the first 3 weeks (called the base meso cycle), and that fit my schedule, so I figured I would just hit the base. Smolov Jr for Bench: How I added 15kg to my 1rm in 3 weeks (from 85kg to 100kg) I did this for my bench around August last year, there are very little resources on this program other than some forum discussions so here are my thoughts and advice on how to do this program. The Smolov Jr. Smolov Jr is derived from the popular 13-week Smolov Squat Program developed by Sergey Smolov. I am doing the full 13-week squat routine and the 3-week Smolov Jr. for Bench and SFB's Deadlift Program ( by @PillarofBalance). Tis Big_D again, with my like 30th journal. Squatting and Deadlifting layout in a program Figuring out exactly how to lay out your squat and deadlift can be a pain for a lot of guys for a lot of various reasons. My initial thoughts of Smolov Jr bench program. Then there are those, like 1,008-pound-bencher Scot Mendelson, who'll tell you that the muscles that really move the weight off your chest are the lats. i really wanted to work out 3-4 times a week, so i just said screw it i'll try smolov jr. Powerlifting programs specific to the bench press are a great way to make gains. You should not experience form break down at those oercentages. Boy did that turn for me. for Squat /or Bench Press What is a specialization program? It is a program designed to focus on 1 exercise in the goal of dramatically improving that exercise in a relatively short time frame. I (Yusef) have added some of my own notes at the end of my experience with Smolov Jr as well. pull 3 x 10 Squat Deadlif Week. Check out the highlights video and a tip to get you over those grinders. Whats people lookup in this blog: Smolov Squat Workout Schedule. Amazon Bench Bed Footstool - Welcome for you to our blog, within this time period I will provide you with about Amazon Bench Bed Footstool. This is a 10-week deadlift program designed by the legendary powerlifter Ed Coan for Mark Phillipi. He is on intermediate level, max lifts SQ 180-190kg, DL 220-230kg, BP ~130kg. Returning from loan, Smolov started 2011-12 season as a squad player, but after 9 matchdays his impact was limited to substitute appearances. Generates a 3 week workout based on your current 1 rep maximum. So my workout partner and I just finished one of these routines. Running smolov jr. 19:48 17 Jun 2017. Back on December 28th, my wife ran two 4-week programs concurrently: Smolov Jr. Sunday, April 15, 2012. I used 210 as my 1rm and did 6x6 of 145. No Gimmicks, Just Strength! Want to know more about our business and the services we offer? Get detailed information here. He offers a FREE pdf book that explains his program in its entirety, as well as where it came from and some additional motivation. Get stronger. for Bench and SFB's Deadlift Program ( by @PillarofBalance). Squat, Bench Press, Power Clean - Start with a warm up set (i. “It just buried me,” said Straker, who has been doing CrossFit since 2010 and competed on a team at the 2014 Southern California Regional. Imo Smolov is for more advanced lifters than you are (no offense). I decided to start smolov jr. The percentages are based on your one rep bench max. Well, the switching phase wasn't terribly exciting so I didn't do any workout to workout posts about it. first week of smolov seems pretty easy but doing bench press two day in a row is a pain in the ass during warm up you understand the madness of the smolovyour chest are sore from yesterday and the first set of 3 is awkwardlike the 9 other set. All credit is to him, and I strongly encourage you to visit his website stronglifts. 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 25 lbs for their bench press!. 5kg) every week. I have to admit, I also wanted to humblebrag a little about my progress. The smolov junior cycle brought my bench press from 225 to 255 which is an impressive leap. Read the rest of this review to find out why I think Smolov is actually damaging to your long term progress. What we have below is the most simplistic, applicable and effective bench press we've seen (and trust me we've tried a lot). ” Here’s how it’s commonly laid out:. Even if you don't compete in the sport of powerlifting, you can learn a thing or two about how to improve your bench press from competitors' training routines. My lifting went pretty well last year. If someone doesn't know what is smolov: Squat smolov looks brutal,and as i test my self it was 375-365. Men of muscle and might, who can bench press small bears and lift up. Week 2 of Smolov is officially over. is a three-week program that comes from the Russian squat routine known as Smolov. ” Here’s how it’s commonly laid out:. Although used primarily for squats, it can and has been used for other big lifts such as the bench press, shoulder press and deadlift with significant increases in strength. He offers a FREE pdf book that explains his program in its entirety, as well as where it came from and some additional motivation. - The key to a successful Smolov Jr. variation is a good option. Generates a 3 week workout based on your current 1 rep maximum. It's effectively a 13-week 'peaking' programme to increase your squat - which is said to increase by over 20kg if you do the programme properly (and don't get hurt). Smolov Jr wk2 highlights & tip on bench press. Also smolov for dls is dumb. Two day per week front and back squat program. Week 2 of Smolov is officially over. Some focus on squat, others are more balanced. Three weeks ago, I decided on a whim to run Smolov Jr. but i was trying to drop some weight at the same time. " The training programs people show me generally resemble a random grab. Smolov Squat Cycle (Stronglifts Spreadsheet) Smolov Squat Cycle Mag/Ort Deadlift + Greg Nuckols Frequency Mashup Dark Horse - Brian Alsruhe Master Bridge 5/3/1 v2. In this episode we interview one of Ireland's greatest powerlifting outputs, Barry Pigott. cycles, which have me benching every day I’m in the gym for at least 5 sets. 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. My 2nd cycle of Smolov Jr I added 10 lbs on Week 2 and 15 lbs on Week 3. Nothing looks more badass than someone who can bench press 315 pounds. Smolov Jr wk2 highlights & tip on bench press. for bench :eek: Gonna be conse. It IS my favorite bench program ever though. By right I mean take video and make sure your form is good. Take a look. The cycle was so successful Straker decided to try the full 13-week Smolov cycle later that same year. Did strict Smolov Jr. Smolov BM W2D4. protocol , for incline benching in this case. Sometimes the gains are smaller, like 5 lbs after three weeks. Bench Walker Elc Tool - Delightful to be able to our site, in this particular time period I'll demonstrate with regards to Bench Walker Elc Tool. For those of you who don't know what this is:. Smolov "Jr. The range of gains with the Smolov Squat routine will differ dramatically between each lifter. Squat; 5x135; 5x185; 1x225; 1x250; 1x275; 1x300; 3x315; 3x315; 3x315. It is doable. I've run it w/ touch and go reps, and added weight (started with 10 pound jumps then went to 5 lb jumps) for 7 consecutive weeks before I failed. Bench Grip and Width. After cranking up my 1RM squat already a few notches, I wanted to try a different program this time and the Smolov program caught my attention. Thank you to "YouTroll," "Anesone Bentley," and "Sumomo01" for recommending me taking a journey with someone. The principles behind Smolov are based on volume overload, with progressively increasing intensity. With this Smolov Jr. (Here is Smolov and Jr. Did strict Smolov Jr. It's been used for both the squat and bench press. Practiced some snatch pulls last. I will often add roughly 10 kilograms to my deadlift and about 2. Just to add to this thread in the end i couldn’t resist and did indeed do the Smolov Jr program for bench however i did the each session every other day so it took 4 weeks rather than 3 weeks then i rested for 3 days then managed to hit my old PB from 6 years ago today. Get our Premium 12 week bench program. I like to do occasional Smolov Jr. So on all other exercises you add 5. Since it's so vaguely defined I wasn't very motivated, but I did get in the gym and do some speed stuff. The brutal squat program that almost guarantees a big PR. So I am starting Smolov Jr bench cycle and have some questions. com Video with The Golden One: https://www. (I ONLY PLAN TO RUN ONE) Your program is not completely in the log i just see some upper body power and some upper body hyper days were the exercises change besides bench. I did Smolov for bench a few years ago. " is an abbreviated, 4-week version of the long form Smolov template. He failed in first week, his work capacity just wasn't up there. Smolov Jr is derived from the popular 13-week Smolov Squat Program developed by Sergey Smolov. The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). The full powerlifting cycle includes the exact same bench press workouts as the bench-only cycle, but includes Jen's prescriptions for squat and deadlift training. After day 1's squats I had a major headache and a small vomit later in the showers. For only 3 weeks commitment you can beat the gains. Your deadlift may stay steady with that much squatting, but your bench is going to take a hit in most cases. The principles behind Smolov are based on volume overload, with progressively increasing intensity. The question you should be asking yourself is: What is the minimum training frequency that will allow you to continue to make progress. 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. requires bench pressing 4 times per week in the following pattern: bench day, off day, bench day, off day, bench day, bench day, off day. 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. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. 2) Drink a gallon of milk and eat a triple whopper from BK everyday, trying to get as many possible calories in as I can. Boy did that turn for me. It doesn't really matter, I added 15 lbs to my 1RM after each cycle. Every guy wants to be able to do it, but what's the proper. On bench, all 8 sets went well and I randomly threw in paused reps for fun. It grew rapidly in popularity when the creator was published in Powerlifting USA Magazine in 2001 by Pavel Tsatsouline. My question is, from those that have done Jr, has anyone included assistance. deadlift, squat, bench press, overhead press), is performed four times each week. I used the StrongLifts Smolov spreadsheet to calculate my program, and began with the microcycle. There's absolutely no point in doing curls of any sort while you're on Smolov. You could do smolov JR for deadlifts but not full smolov. Smolov Jr wk 1 Bench Press reps and tips It's past 1am and I'm running in 5hrs of sleep, but I needed to get this out as I'll be busy next several days. So did you stretch the Smolov Jr. I have personally seen increases across the board from just hammering the squat. View Smolov Jr. The smolov junior cycle brought my bench press from 225 to 255 which is an impressive leap. for Bench program is based off the Russian squat routine known as Smolov. Take action. ” Here’s how it’s commonly laid out:. Bench Press Right after the back squat I went on to bench presses. Just to add to this thread in the end i couldn't resist and did indeed do the Smolov Jr program for bench however i did the each session every other day so it took 4 weeks rather than 3 weeks then i rested for 3 days then managed to hit my old PB from 6 years ago today. com is the official site of UEFA, the Union of European Football Associations, and the governing body of football in Europe. The first thing that will help you get better at benching is benching more. Strengthening Squat and Bench. My deadlift stayed about the same and didn't get any benefit from Smolov. The brutal squat program that almost guarantees a big PR. As soon as I didn't eat enough, overuse injuries started popping all over the place. Smolov is a squatting routine (also commonly used for the bench press) designed by Russian Master of Sports Sergey Smolov. With this Smolov Jr. Ed Coan's Bench Press Routine from The Iron Dungeon. Email This BlogThis! Share to Twitter Share to Facebook Share to Pinterest. for Squat /or Bench Press What is a specialization program? It is a program designed to focus on 1 exercise in the goal of dramatically improving that exercise in a relatively short time frame. Whats people lookup in this blog: Smolov Squat Workout Schedule. Bench Press Results - 50lbs in 6 weeks That's excellent. It IS my favorite bench program ever though. Since it's so vaguely defined I wasn't very motivated, but I did get in the gym and do some speed stuff. This illustration was upload at January 24, 2019 6:54 upload by Admin in benches. I have to admit, I also wanted to humblebrag a little about my progress. I wasn't sure if it would do much for me, as my bench is small to begin with, and I've less than a year lifting, and I used the minimum programmed increases, but it really helped. This effigy was upload at January 1, 2017 8:44 upload by Admin in benches. My first cycle of Smolov Jr for bench I added 15 lbs on Week 2 and 10 lbs on Week 3. to improve my garbage bench. There are many methods for improving your bench press but by far one of the most effective is the Smolov Jr bench press program. My question is, from those that have done Jr, has anyone included assistance. Smolov Squat Cycle (Stronglifts Spreadsheet) Smolov Squat Cycle Mag/Ort Deadlift + Greg Nuckols Frequency Mashup Dark Horse - Brian Alsruhe Master Bridge 5/3/1 v2. 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. Smolov is a squat routine/programme that was created in Russia by Sergey Smolov and popularised in the West by Pavel Tsatsouline. The Program. The principles behind Smolov are based on volume overload, with progressively increasing intensity. Strengthening Squat and Bench. Saying that you can do the Smolov routine often makes you able to do the Smolov because it's a written, well-structured, goal-oriented program. My advice is to do a a medium intensity medium volume routine for presses while your doing smolov. I’m a StrongWoman, this was a means to an end for me and diving into the depths of the internet would have likely caused me to derail from my true long-term goals. ), then this may be a great lifting protocol for you. Titties just respond well to volume. Candito Training HQ. I ran smolov Jr followed by the intense phase of regular smolov for the bench. Most people run Smolov Jr for Bench but it can be done for any lift. He ran a Smolov JR cycle using bench and incline row (the purists are screaming at their screens). It's less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e. I am doing the full 13-week squat routine and the 3-week Smolov Jr. For Incline Bench I decided that since I rarely/never do premade routines I would try the Smolov Jr. Instead of deloading I decided to try a smolov jr bench cycle. So ill count the plates like 20kg=45lbs (dont get angry lol). program is a high volume, three week strength cycle, in which the primary lift - which can be any compound extension-oriented movement (ex. Don't worry because I have your covered. Bench press is another basic exercise that is recommended for novice athletes and Crossfit athletes to train their muscles to get strong. 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. com/watch?v=jwTHrJN3lhw Video outlining Smolov Jr for Bench. He is on intermediate level, max lifts SQ 180-190kg, DL 220-230kg, BP ~130kg. Smolov bench as it is laid out + maybe- MAYBE- 6-8 sets of back work. On max effort bench press day, you pick one of these exercises and work to a 1RM. Smolov Bench Routine. Somolov Jr Review. I still had the best time laughing and playing with my dear at Yishun MacDonalds =D Had so much fun keeping her company :-* will miss you VERY MUCH when I go in. Here's a question from Ryan from SAPT about combining Smolov Jr for Bench Press and Texas Method: Hey John, This is Ryan from SAPT in Virginia. Most people run Smolov Jr for Bench but it can be done for any lift. variation is a good option. Dave Tate describes progression in fitness (and indeed, anything) to go in 4 generic stages: 1. I’m going to work with this number for the calculations. The first week you will do 3 sets of 5 reps (3×5). While this is generally advised against, I've done a fair…. If you want to bring up your bench press, try a cycle of Smolov Jr. As for running it for bench; I've read that the Smolov Jr program is popular for this - some people even run a Smolov Jr for bench alongside the full Smolov for squat (I personally don't think my shoulders would take that) - but the percentages in the full Smolov are (apparently) too hard to keep up with for bench. My current 1RM for bench press is 330lbs (touch and go). I really believe it is the best bench program out there. There's absolutely no point in doing curls of any sort while you're on Smolov. Mike Macenko's 9 week bench routine; 5-4-3-2-1 Rest Pause; 7 Week Squat Program by Tim Swords; 7 week deadlift program; Want bigger traps? Shrug more. Even though I reached technical failure yesterday, my chest isn't sore today, and other than some light tension in my pecs, there isn't much of a sign that they've even been used. So on all other exercises you add 5. Smolov JR for bench really isn't all that tough. But it works. All my workouts were calculated off a my true 1rm at the time. The 28-year-old striker, who will lead his country at this summer's World Cup, was the subject of an £11million bid from. This is the final update for my Smolov squat routine. The original Smolov Jr. Honestly, it was a poor choice for me given my level of experience. On monday week 1 to go with the bench/row he did a few light lunges/step ups, 2-3 sets high reps incline bench and raises. So, here I am, trying to figure out the best way to do my very first Smolov Jr for Bench Press. Bench is typically done outside of PL for pecs, but with this technique, I barely feel it in my chest at all. cycle is to let go of everything else. Reset your working max bench to a high percentage of your new tested max bench. The answer isn't to just train “harder”. 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. My question is, from those that have done Jr, has anyone included assistance. pull 5,6,8 Squat Light Deadlif Tues 5,6,8 5,6,8 7x5 Bench Facepull Wed 159. I’m going to work with this number for the calculations. Powerlifting programs specific to the bench press are a great way to make gains. A deceptively simple yet brilliantly effective training program for putting slabs of muscle on a beginner trainee. 4 Bench 181. 0 will help you increase your bench press by up to 50 pounds in 10 weeks, while packing on muscle in the process. Of course, you could bench press every day, and you would certainly see results in the short term, but you migh. So my workout partner and I just finished one of these routines. So ill count the plates like 20kg=45lbs (dont get angry lol). Your deadlift may stay steady with that much squatting, but your bench is going to take a hit in most cases. Dont run smolov jr on squats and dls at the same time. Overhead Press and assistance work. The only issue people have is that the pad can sometimes be uncomfortable at the bottom of the lift. Some are 6 days a week, others are 3 days. Calculator you can generate a 3 week Smolov Jr. As Smolov is so intense and tough on your legs, avoid deadlifts or any other lower-body exercises while you're following it, and only include light bench presses, rows and chinups in one or two sessions each week. has been challenging, but not the most productive for building my bench press. You will be lifting 4 days per week, and yes it is almost just as brutal as normal Smolov. The "Russian Master of Sports", Sergey Smolov created the Smolov Squat program. Even if you have long arms, shoulder pain, wrist pain or sub-par genetics like me, this program is a guaranteed way to help you build a 200, 300 or 400 + pound bench press. One of the things I like about Smolov Jr is that it gives me plenty of time to work on my form. 4 KB] Candito Advanced Bench Program - Explanation This volume intensive program is built to specialize in the bench press over a six week cycle and is the program I personally used to break through a year long plateau. Imo Smolov is for more advanced lifters than you are (no offense). Smolov Squat Explained. I also did some brotastic stuff like curls, chins and dips. Bench Calculator. Bench Grip and Width. Close The maximum weight you can lift with good form. This report contains details on a specific method of training that is drastically different from many of the current trends. Your volume will start to decrease, and the rest periods between your speed deadlifts increases. I really believe it is the best bench program out there. It doesn't really matter, I added 15 lbs to my 1RM after each cycle. Max effort bench press – this includes a variety of exercises, but the most used are the floor press, 2 board press, 3 board press, incline press and close grip bench press. I used it as short-term programming and didn’t buy-in to the community. The first time I heard of Gene was during the Bench America contests. Smolov Program You know that when a squat program is designed and named after a 'Russian Master of Sports' that it's going to be seriously tough. Although used primarily for squats, it can and has been used for other big lifts such as the bench press, shoulder press and deadlift with significant increases in strength. Program Fill In Light Grey Boxes 1RM Fill in Light Grey Boxes Increment Rounding Phase In Week Day Lift Sets Reps Weight Email [email protected] Just started this for bench and squat, 2 days into each now - just using it as a kick-start from a month-long lay-off. By training the paused bench press, spoto press, close grip bench press, dumbbell accessories, and more - these bench press routines will have you adding weight onto the bar in no time. Strength training program for intermediate weight lifters. Even though I reached technical failure yesterday, my chest isn't sore today, and other than some light tension in my pecs, there isn't much of a sign that they've even been used. I know tons of CrossFit athletes who did it. Choose a new program (perhaps lower in volume) and plug your new working max into it, then continue with that program. The 195 went easy. The first thing that will help you get better at benching is benching more. I really believe it is the best bench program out there. Smolov W1D6 Bench 150kg 330lbs 8X4 Pullups +10kg 4X5 Box jumps 4x6 Hamstring curls 55kg 4X10 Band pull aparts X150 Pretty happy so far, one final session tomorrow on bench with 10X 3 with 160kg 352lbs, then a deload before then comp. It is much harder, if not impossible, to cheat on front squats. Smolov has a cult following, and I just kind of avoided it. Did strict Smolov Jr. Update: I just added a sheet that calculates the Smolov Jr Program (choose the "Smolov Jr" bottom tab). As Smolov is so intense and tough on your legs, avoid deadlifts or any other lower-body exercises while you're following it, and only include light bench presses, rows and chinups in one or two sessions each week. Too much volume. Smolov jr is no joke and it will beat you into a pulp. Boy did that turn for me. Smolov isn't for new lifters, but if you have some experience under your belt (like with 5/3/1, starting strength, 20 squat, etc. Ed Coan's Bench Press Routine from The Iron Dungeon. 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. The great thing is that the weight always feels manageable, you never need a spot, but at the end of the cycle, you can magically bench more!. Since it's so vaguely defined I wasn't very motivated, but I did get in the gym and do some speed stuff. My best selling and newly revised Critical Bench Program 2. for Bench and SFB's Deadlift Program ( by @PillarofBalance). Titties just respond well to volume. Most people run Smolov Jr for Bench but it can be done for any lift. Smolov is a well known program but you will see gains doing ANYTHING for the first few years. It hit popularity in 2001, when published by Pavel Tsatsouline in an issue of Powerlifting USA , and has come to the attention of many since then. You do 4 sets and 6 reps on every set. Do one or the other. I'm going to work with this number for the calculations. Calculator you can generate a 3 week Smolov Jr. After completing the full cycle, some of the lifters report an increase as much as 130 pounds. is a popular variant from the original Smolov squat cycle. The full Smolov program is a 13 week progression, Smolov Junior is a shorter abbreviated version that spans only 3 weeks. Although used primarily for squats, it can and has been used for other big lifts such as the bench press, shoulder press and deadlift with significant increases in strength. but i was trying to drop some weight at the same time. A pulling movement’s one rep max is rarely known, or performed, so it is best to load these according to the sets/reps required. The bench is known primarily for working the chest. ), then this may be a great lifting protocol for you. Watch Queue Queue. squat and bench). Push Jerk is a CrossFit based strength and conditioning program. pull 5,6,8 Squat Light Deadlif Tues 5,6,8 5,6,8 7x5 Bench Facepull Wed 159. Great results for both, his better than mine :angrydude: He is re. I got 45 pounds on my bench in 2. Section One: An Overview. between sets. My current 1RM for bench press is 330lbs (touch and go). It doesn't really matter, I added 15 lbs to my 1RM after each cycle. Smolov insists on including explosive drills into your introductory microcycle: jumps over various obstacles, broad jumps, jump-ups on a pommel horse, etc. Smolov jr is no joke and it will beat you into a pulp. Most will switch to a different exercise every 1-2 weeks and simply try to break their. Or maybe 10x3 every Monday, Friday and close on Wednesday. He offers a FREE pdf book that explains his program in its entirety, as well as where it came from and some additional motivation. The Smolov Junior program is the little brother of the much longer program called Smolov. cycle is to let go of everything else. Like Smolov, it is intense, but doesn’t require the 13 week. 90' Alexey MIRANCHUK (in) comes off the bench to replace Fedor SMOLOV (out) (Russia) Presented by. The principles behind Smolov are based on volume overload, with progressively increasing intensity. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. 4 KB] Candito Advanced Bench Program - Explanation This volume intensive program is built to specialize in the bench press over a six week cycle and is the program I personally used to break through a year long plateau. Smolov isn't for new lifters, but if you have some experience under your belt (like with 5/3/1, starting strength, 20 squat, etc. This is a 3 week program squatting 4 times/week that could also. The first week you will do 3 sets of 5 reps (3×5).