WebWEEK 7-8 – SWITCHING. Weeks 7 and 8 – This is a speed/deload phase done with light weights and explosive repetitions. Nothing over 65% during this phase. Rest up and recover. “The motto of the switching program is speed, and speed again.” – Sergey Smolov. WEEK 9-13 – INTENSE MESOCYCLE. Weeks 9-13 – Squats 3 days per week. WebIt is named after its creator, Sergey Smolov “the Russian Master of Sports”. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. The four phases are: Phase In — A two-week phases that uses a variation of squats and lunges. Base Cycle — A 4-week segment which requires 4 squat sessions ...
I finished Smolov
Web7 Dec 2012 · So I have decided to do all of smolov. I"ve done smolov jr and the base before, but never the entire thing. The last time I tested my max, about two months ago, I was at 425. I put in 400 as my smolov max. ... Im in the middle of the switching phase, got about 20 pounds out of the base, hope for the same out of the intense cycle ... Web4 Dec 2024 · Smolov is broken down into five phases: Phase In – Weeks 1,2. Base Cycle – Weeks 3,4,5,6. Switching Phase – Weeks 7,8. Intense Cycle – Weeks 9,10,11,12. Taper – Week 13. Smolov Jr. Results. November 26th: I tested my Bench Press and my best was 115kg.; … Start with Page 1 if you need Basic Anatomy, Articles and Videos. Key Rules … Smolov Squat Program (13 weeks) December 4, 2024 Fraser_9to5 0. Smolov … This article covers Basic Anatomy, The Bicep Exercises, some Good Articles and … Smolov Squat Program (13 weeks) December 4, 2024 Fraser_9to5 0. Smolov … Starting Strength is a program written by experienced strength coach Mark … At 4 seconds for the lowering phase each set will take around 50-60 seconds. Rest … How Do I Squat Properly? It is very important that you have the right … passi giro d\u0027italia
Program Overview - Smolov Squat Program
WebYes I'd chalk it up to alcohol, the weight loss and also it sounds like you skipped the switching phase. Switch to a different, lighter program to let your CNS and muscles recover. I've done the full smolov program 3 times and I can tell you from experience that if you can't handle the weights, it's unlikely you're going to see any gains at all. WebTHE PROGRAM FORMAT 3 weeks progression- with smolov base mesocycle rep scheme 4x9@70%. 5x7@75% 7x5@80% 10x3@85% Add 20lbs the second week, add 10lbs third week. Max fourth week. RESULTS 405 Squat, and 425 Squat Youtube! Deadlift 535 smooth Youtube!, 545 grindy Youtube! 405 Squat felt smooth, 425 as you see in the video was … Web24 Dec 2012 · Smolov Base Results, Switching Phase. Bigger Stronger Leaner Powerlifting & Strength Sports. halcj December 15, 2012, 8:18pm #1. I have been running smolov, and … passiglia\u0027s