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Enter your squat RM, choose the increment system (you either work with Kilos or Pounds) and press calculate button. Program will calculate target sets, reps, weight (in format setsXrepsXweight). Round the weight to nearest number that you can put on bar. When first four weeks are done, come back.

Now, stay away from squats for 2 weeks, but train your legs. Of course, with anything except squats, and do it extremely light. After 2 weeks test your new 1RM. My advice is to wait another week after these two and then test your new RM, because new RM will come after layoff.

When you get your new RM, enter it in field where supposed, and continue the program.

After finishing intense phase, take no less than 10 days from working out, or as long as it takes for your motivation to come back (trust me, you'll lose even your motivation for living) and then get back to gym and test your newest max.

Do this program once or twice per year, cause it would easily hurt you if you do it often.

SMOLOV SQUAT PROGRAM

Smolov program - Base mesocycle
Enter your squat RM:

Choose increment value:

Monday
Wednesday
Friday
Saturday
Week 1:
Week 2:
Week 3:


Take a 3 week break from squat work, test your NEW RM, enter it in the box below and continue with the program

Smolov program - Intense phase
Enter your NEW squat RM:

Week 1

Monday
Wednesday
Friday

Week 2

Monday
Wednesday
Friday

Week 3

Monday
Wednesday
Friday

Week 4

Monday
Wednesday
Friday

Made by Gavrilo Gavrilov - Gavra
gavrilov@absolutok.net
All rights reserved

© Joe Skopec 2005


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