It is an extended version of the Russian Squat Routine. Sheik It Up. Day Structure and Exercise Selection. I just completed a run of the Russian Squat Routine for both front squats and the strict press. GZCL Compendium (Nov. 27th . The Russian squat program is a demanding workout routine. Your students will engage in their first guided practice with fresh reading selections every week! Russian Squat Program + Routine Spreadsheet (Original and Masters Versions) Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.… Every session that you squat, you will add 2.5kg to the bar, which amounts to a 7.5kg a week increase. The recommendation is to do 2 sets of 2 reps with 70% weights and then 2 sets of 2 reps with 75% weights. Aesthetics is much more than just being physically appealing. First three weeks comprise of 9 sessions of progressively increasing volume with lifting the same weight for each session. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for off-season training Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost . Here is another weightlifting program spreadsheet for you. At a high level, the program consists of the following: Weeks. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. Doc Stone's Basic Program. Thanks to reader Anton who took the time to create this spreadsheet of a 4 week weightlifting program. Excellent choice in and hypertrophy program spreadsheet for success in time period, and learn more. After 11 weeks on this routine, he hit 430×3 and looked like he . Himself seduced as much a seducer, how can Max escape and redeem his artistic soul? In The Art of Deception, Sergio Kokis has written a novel about mystification and illusion. As soon as you invest in Ogus753, you'll get an email with instant download link to the program and excel spreadsheets. The full Smolov cycle is a brutal 13 week reckoning. The modified 5 x 5 program I'm going to teach you only has you training 5 x 5 on one exercise, and you only perform 5 x 5 on one week out of the cycle. Russian Squat Routine. 20 Rep Squat Program - The Goal. Master Bridge. Master Bridge. Smolov Squat Routine. It extends for upto 9 weeks unlike the Russian Squat Routine that only take 6 weeks. Enter your 1 rep max and let the app calculate the workouts for you. This is the 4 week "Quick & Classic" block from the Catalyst Athletics Book of Programs . To possess exactly the same knowledge that created world-champion athletes-and the strongest bodies of their generation? Pavel Tsatsouline's Power to the People! Explanation for the Smolov Jr Calculator. The resulting exercise program is intended to increase strength, not mass. 3 - Pause squat or front squat. Mag/Ort Deadlift + Greg Nuckols Frequency Mashup. Easi… Medical Disclaimer, Fred Hatfield (Dr. Squat) 9 Week Peaking Program Spreadsheet, Fred Hatfield Peaking Program Spreadsheet, Classic 11 Week Deadlift Peaking Program Spreadsheet, Russian Squat Program + Routine Spreadsheet (Original and Masters Versions), 12 Week Bench Press Peaking Program Spreadsheet, Gene Bell Jr.'s 12 Week Squat Peaking Program, KIZEN 6 Week Bench Peaking Program Spreadsheet. January 23, 2015. USSR Yearbook 1974 Squat Routine. Russian Squat Program + Routine Spreadsheet (Original and Masters Versions) Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.… Update 14.09.2015: Week 12 and 13 added (v13.2). Update: I included another sheet that generates the "Masters" version of the Russian Squat Routine. This program is heavily influenced by the USSR Yearbook 1976 Squat routine (see the Weightlifting Spreadsheets page), but is modified for more recovery time. 4 - light bench assistance volume Science and Practice of Strength Training addresses the complexity of strength training programs while providing advice in customizing programs for athletes and other populations. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. Any advice would be appreciated, as . The recommendation is to do 2 sets of 2 reps with 70% weights and then 2 sets of 2 reps with 75% weights. Lydia Valentin Perez 124kg Snatch + 140kg C&J, Ilya Ilyin 242kg Clean and Jerk World Record Almaty 2014, Rebeka Koha & Ritvars Suharevs Bundesliga Weekend Part 1 – First Training Session after Arrival, choose File – ‘Make a Copy’ or ‘Download as’ (xlsx for excel for example), Should you fail the 6th (x5 x6) or 8th (x6 x6) Squat workout. Russian Squat Routine Spreadsheet Calculator Update Masters Routine Added All Things Gym Russian Squat Squat Routine Squat Program . Such as the Smolov Squat Routine, Russian Squat Routine and many more. Two intermediate routines—a 3-month plan and a 4-month plan. This spreadsheet will draft up a 6 week program consisting of three Squat workouts per week. This program was first presented by V. Maslaev in the USSR Yearbook in 1974, but I first saw it in Arthur Drechsler's Weightlifting Encyclopedia.The routine is not as intense as the 1976 version and is meant to be part of a full routine and not just a squat . Download: Link to Google Docs; choose File - 'Make a Copy' or 'Download as' (xlsx for excel for example) Share your experiences with the program (or just the Squat part) in the comments. GSLP (Grey Skull Linear Progression) v2.0. This program was published in the USSR Yearbook in 1976 but it's been in several many books and magazines since then - usually as the "Russian Routine" or something similar. The shock method * The development of adaptation process during the long term sport activity * The "compensatory adaptation" * Current Adaptive Reserve of the human organism * The strategy to manage the adaptation in the training process * ... The Sheiko programs are made for powerlifting goals, which are designed by the famous Boris Sheiko, a well respected powerlifting coach. u/61742 suggested Russian Squat Routine. N/A. Dark Horse - Brian Alsruhe. More weight over time means increased stimulus, forcing . Juggernaut Method (16-week cycles) Juggernaut + 5/3/1. Sheiko Program: 24+ Spreadsheets With Powerlifting and Hypertrophy Routines. Above, we've assembled three major squat programs — Smolov, Smolov Jr., and the Russian Squat Program — into and easy-to-use calculator and spreadsheet that produces custom programs based on . Thanks to Gavrilo Gavrilov 6 Week Russian Squat Peaking Cycle Works Spreadsheet. Peaking Powerlifting Program Spreadsheets. Equipped - that is, wearing multi-ply bench, squat, and deadlift gear - his personal bests are a 683-pound squat, 391 bench press, and 650 deadlift, at a body weight of 165. Bench Press - 3-4 warm-up sets, then 3 sets of 8 reps; Squat - 3-4 warm-up sets, then 1 set . Basically it's a percentage based program with 3 mandatory days, and 3 more days for the serious athlete. Smolov Squat Cycle (Stronglifts Spreadsheet) Smolov Squat Cycle. Smolov program and smolov jr program spreadsheets. RUSSIAN SQUAT PROGRAM Tips + Spreadsheet (2021) | Lift Vault Save liftvault.com Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet. Programming. The Russian squat program is a 6-week squat training program aimed at improving your overall muscle strength and lifting capability. Article by Jenny Stinny. It was, in fact, Pavel Tsautsoline who first brought the program to mainstream powerlifting attention in a 2001 PLUSA Magazine article.While Pavel may have been the messenger, distinguished Russian Master of Sport Sergey Smolov was the original composer of the program. So what was considered new then is already 17 years old by now. Originally Posted on Tuesday, April 03, 2012 11:23 AM. You can use this program generator to help design your squatting or pressing (i.e., strength exercises) workout routines. Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. Whether you are a professional weightlifter or an enthusiast who wish to gain muscle mass, strength and improve weight lifting capacity, the Russian squat program is the way to do it. A detailed and comprehensive guide for growing and using gourmet and medicinal mushrooms commercially or at home. “Absolutely the best book in the world on how to grow diverse and delicious mushrooms.”—David Arora, author of Mushrooms ... Download. Thanks to Joe Skopec Various Benching Programs Add 50 Bench Excel Spreadsheet. Juggernaut Method (16-week cycles) Juggernaut + 5/3/1. Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. Thinking Volleyball goes beyond the Xs and Os and skill instruction by offering in-match strategy and insights from legendary coach Mike Hebert. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter's 1 rep max before tapering down volume and increasing intensity. I was in. You are serving your country, raising a family, training for a sport¿ You have been around too long to be fooled by pop fitness "high intensity" fads. The Quick and the Dead is designed for an advanced minimalist like you. The definitive how to manual on vertical jump improvement. Performance Coach Kelly Baggett shows you exactly how he increased his own vertical leap by 20 inches and how you can increase yours too. Embrace The Grind & Reap The Results. Program Overview. This is an over reach programme for squat and deadlift so it will be tough on your body; DO NOT RUN THIS PROGRAMME BACK TO BACK unless you want to end up injured. I switched from high to low bar, did a few weeks of practice of Low Bar, tested a 1RM, hit 295lbs. Now, former Spetznaz trainer, international fitness author and nationally ranked kettlebell lifter, Pavel Tsatsouline, delivers this secret Soviet weapon into your hands. Don't miss: Russian Squat Program Extended Russian Power Routine Spreadsheet Smolov Squat Program 6 . As a rule, I always test-drive my routines before I release them to TNation readers. Introduces a ground-breaking, four-phase weight-training program that incorporated continual progression, variation, and goals and emphasizes increasing strength along with muscle mass. Original. 20,000 first printing. This is confusing for the majority of the lifters. In the 5thSet, the choice of the assistance work is well explained in connection to an inventory of weaknesses. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). It's a minimalist-style program built around the basics, some progressive overload, and a metric ass-load of effort. 4. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter's 1 rep max before tapering down volume and increasing intensity. Smolov Jr is derived from the popular 13-week Smolov Squat Program developed by Sergey Smolov. Download: Link to Google Docs choose File - 'Make a Copy' or 'Download as' (xlsx for e. 5. Body Building Men Core Workout Arm Workout Women Powerlifting How To Stay Healthy Arm Workout Workout Routine Gym. For other Program Spreadsheets check out the ATG Spreadsheet Category. . The Extended Russian Power Routine is surely one of its kind with its main focus on improving the competition lifts. Thanks to reader Kirt, who sent this is. The main aim of the 20 squats program is to gain size and strength across the entire body, triggering hypertrophy (growth) through progressive overload. Introductory Microcycle - A two week phases . One of my lifters started this routine with a 425-pound squat, and he'd been stuck in the 385-425-pound range for over a year. This book is for everyone who wants to turn their vocation back into an avocation and “a thought-provoking examination of our working lives” (Financial Times). The following nine brings the volume down while heading towards a new 1RM on your . Introduces the concept of Escalating Density Training, a technique used by Olympics trainers and athletes in which workouts are adjusted for individual needs and involve personal record setting, in a guide that outlines a two-hour weekly ... This book presents the prospects of imminent revolution as Kelly identifies new frontiers of thinking about biological systems that will change the way the natural world is percieved. From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book—a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as “the bible ... Thanks to reader Soiren we get the whole 6 week Powerlifting program. This spreadsheet will draft up a 9 week program consisting of two workouts per week (one heavy and one light day). This is a book about the sport of powerlifting Cool. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. - Each lift is to be performed twice per week - one heavy session and one moderate session. Dr. Mike Stone has been one of the major scientific influences in weightlifting, all the way back to the days of the National Strength Research Center at Auburn. This edition of the World Bank has been revised and expanded by the Terminology Unit in the Languages Services Division of the World Bank in collaboration with the English, Spanish, and French Translation Sections. But did you know that the squat program is just part of a full Powerlifting program? Watch the video below for an explanation. Sheiko Novice Routine (Beginner Program) The novice routine is 6 weeks long and intended to be used as a general strength and physical fitness program. Update 14.10.2015: Greg Everett asked me to take down the sheets. Starting Strength: Basic Barbell Training is the new expanded version of the book that has been called "the best and most useful of fitness books. The foundational concept of these books is understanding priorities and context, so you can take all the pieces of the puzzle and fit them together into an actionable plan. * Six sample routines to get you started quickly Six programs for ... Smolov Squat Routine Three or more days per week of training the squat along with accessories is optimal. 2 - Bench Row or Chest Supported Row. You will be hard pressed to find a more thorough and effective conditioning program. If you're a results-oriented individual looking for concrete, actionable programming based on cutting edge practices, this book is for you. Extended Russian Power Routine. Russian Squat Routine, adding in front squats after doing back squats? January 31, 2014 By Gregor Winter 9 Comments. 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. Is it recommended to run this program with back squats and also add in some sets of front squats after finishing my back squats before the deadlifts? This spreadsheet will draft up a 6 week program consisting of three Squat workouts per week. If so what would you recommend for front squat sets, reps, and percentages? For other Program Spreadsheets check out the ATG Spreadsheet Category. No wonder these guys crash and burn! It is an intense program, and hence you must not consider it running back to back. Found inside – Page 423Focus on the side hurdle (0:30) and under-the-hurdle side squat (1:30), which, ... ASRspeed (www.fourhourbody.com/asr) The actual sprinting program that ... Deadlift: 5 x 5. The 8 Week Functional Bodybuilding Hybrid Program Part 2 Crossfit Workout Program Crossfit Crossfit Workout Plan . 80% x 2 reps. 86% x 1 rep. 92.5% x 4 reps +. 7 Week Squat Emphasis Spreadsheet. Each major lift is trained twice per week. Your email address will not be published. Here is a quick read if you are interested in how the Russian's designed their training back in the days. So, since both workouts contain 20-rep squats, you'll be doing them three times per week. (via) Download it on Google Docs (File + "Make a Copy" or "Download as") Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update: Here is another TM Spreadsheet (via) Update: Version 2.3 The Wichita Falls Program is iteration from Coach Glenn Pendlay. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. The brutal squat program that almost guarantees a big PR. Russian Squat Routine Spreadsheet . Russian Squat Program for Deadlift Spreadsheet. SUPER SQUATS...the runaway #1 bestseller at IRONMAN books every single month since it was added to the list! "SUPER SQUATS" is, quite simply, the best book ever written in the field of muscle building. But as people say, "the way to heaven is through hell"; in a similar manner, at the end of those brutal 13 weeks, your 1 RM on squats would be increased by 50-100 pounds. Apr 24. Training is how athletes prepare to win, and how all motivated people approach physical preparation. Practical Programming for Strength Training 3rd Edition addresses the topic of Training. SPSS (Statistical Package for the Social Sciences) is a data management and analysis software that allows users to generate solid, decision-making results by performing statistical analysis This book provides just the information needed: ... While not recommended for general strength work, as articulated… and pause squats depending on the phase you are in. The 6-week Russian bench press program is an ideal program for peaking up for a powerlifting meet. Dark Horse - Brian Alsruhe. In Convict Conditioning Paul Wade has laid out a logical and effective "zero to hero" progression in key bodyweight strength exercises and presented a solid training philosophy. Get this book. Think of your body like a work of art. A note about anabolics. Russian Squat Program + Routine Spreadsheet (Original and Masters Versions) Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.… Smolov Jr. - 531 Excel Spreadsheet. 5/3/1 v2.1. - Before beginning this peaking program, it is recommended that you run an eight to sixteen-week pre-peaking program. It's made as a customizable template with high volume and if completed it can provide great results. While not recommended for general strength work, as articulated… If so, then Gemma's plan is for you. The Ultimate Body Plan is a combination of 75 delicious recipes plus a workout plan that can deliver real results. The Russian squat program is a demanding workout routine. Military press: 5 x 5. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. The purpose of this book is to introduce Block Periodization of sport training as a general concept and as the basis for a revamped training system. Join Today and Lift. You'll still get steady progress. The main differences between the original RSR and Russian Squats Forever are: 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. Anyone that's operational knows it's a constant juggling act trying to become (and stay) superhuman.Tactical Barbell is a strength training program designed specifically for operational athletes using correct principles and best practices. It ends with completing two singles at 105% of the lifter's beginning 1 rep max. It attempts to increase your 1RM by 5% by the end of week 6. Here is a fantastic Texas Method Excel Spreadsheet. Apr 24 Alternatives to Smolov. My crossfit coach confirmed not only is it a great program, but you can run it alongside cf. For the average 40-hour per week working man or woman that's married with children, 1-2 days per week will suffice. It peaks up your bench press for a specified period of time. It attempts to increase your 1RM by 10% by the end of week 9. It is named after its creator, Sergey Smolov "the Russian Master of Sports". 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 "Power to the People Professional" (page 63). GZCL Compendium (Nov. 27th . Smolov Squat Cycle (Stronglifts Spreadsheet) Smolov Squat Cycle. Medical Disclaimer, Extended Russian Power Routine Spreadsheet, Russian Squat Program + Routine Spreadsheet (Original and Masters Versions), 6 Week Power Bench Press Program Spreadsheet, 16 Week Strongman Wave Program Spreadsheet, Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day), PHATburn Powerbuilding Program Spreadsheet, PHAT Workout Routine + Program Spreadsheet. Ed Coan 10 Week Programme. This program has been described as his basic program for getting strong. The first nine sessions have you progressively lift more volume while maintaining a load at 80% of your 1RM. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. 1 - Squat. "Russian" Squat Program Generator. Found inside – Page 1You’ve put in the time, effort, and sweat to build a solid foundation, but you want more—more muscle mass, strength, and definition. Look no further. Serious Strength Training will bring your workouts and results to the next level. 5/3/1 v2.1. Michael McKenna. Russian Squat Program PDF. Practical advice for following advanced MS, MSIC, and CMS plans. ExRx.net > Weight Training > Weightlifting > Calculator. Download. Squat: 5 x 5. Russian Squat Program This is a no-nonsense program (found in the 1976 USSR weightlifting yearbook) in which you squat three days a week, for six weeks. For RSR, you should add two squat sets with lower weights to your warm up session. Russian Squat Dench Press Deadlift Powerlifting Routine Spreadsheet. The author shares his personal weight lifting and strength training strategy, built around set combinations of 1, 3 and 5 reps each. Smolov program and smolov jr program spreadsheets. It attempts to increase your 1RM by 5% by the end of week 6. The beginner routine. Outlines a basic weight-training diet program designed for general conditioning and to increase strength and endurance as well as describing the techniques for executing the squat, bench press, and dead lift utilized in powerlifting 100% x 2 reps. 6. It needs a bit more than your regular heart rate pumping warm up routine. Simply scroll in the PDF to the page that you are reading in the book and it will have every hyperlink and video that is on that page. The book contains over 350 pages, divided clearly into 2 parts: the “why” and the “what”. For RSR, you should add two squat sets with lower weights to your warm up session. This Russian squat cycle has also been used. Mag/Ort Deadlift + Greg Nuckols Frequency Mashup. This spreadsheet will draft up a 3 week program consisting of three squat workouts per week. 5/3/1 Spreadsheets Smolov Squat Program Texas Method Workout Program Greyskull LP (GSLP) Program Spreadsheet Juggernaut Training Method Program Spreadsheet Madcow 5×5 Program Russian Squat Program nSuns 531 Daily Undulating Periodization (DUP) Program. 6 Week Russian Squat Peaking Cycle Excel Spreadsheet. All Things Gym, Russian Squat Routine Spreadsheet Calculator *Update* Masters Routine Added. Day 1 - Squat + Back. This book has helped thousands of women build their best bodies ever. The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally max out. The paper is called The Russian Approach to Planning a Weightlifting Program [Preview Below] and is from 1995. He seemed strong. Found insideEnter Glute Lab. In this book, Bret "The Glute Guy" Contreras—PhD, personal trainer, and bestselling author—lays out a glute training system that will help you reach your strength, performance, and physique goals. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. Back in the 1990s, a friend of mine talked to me about the Russian Squat Cycle. Bench press: 5 x 5. Ed Coan 10 Week Programme. Full Smolov Squat Calculator. Russian Squat Routine. This handbook reveals the techniques and tactics that make the U.S. Army Special Forces some of the most elite and highly skilled soldiers in the world. "Russian Squat" Routine The most user-friendly system for anyone interested in building quality strength and muscle. Smolov, as you may have guessed from the name, has Russian origins. Stop using old school spreadsheets and print out. These programs are meant to be used as variation to your standard programming. Additional Program Notes. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. Russian Squat Routine Spreadsheet Calculator *Update* Masters Routine Added - All Things Gym. It needs a bit more than your regular heart rate pumping warm up routine. Enter The Kettlebell! Strength Secret of The Soviet Supermen By Pavel Tsatsouline Smolov: Background, History, Context. Here is the . Russian Squat Program + Routine Spreadsheet (Original and Masters Versions) Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.… Thanks to Gavrilo Gavrilov Link to full explaination of Add 50 cycle, (click here) High Rep Bench Program (Pounds) Excel Spreadsheet. 3 6 Week Russian Bench Press Peaking Program Spreadsheet 3.1 Related Posts; Overview This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. The Smolov cycle builds on itself systematically and of course this sets you up for bigger gains. Update: I just added a sheet that calculates the Smolov Jr Program (choose the "Smolov Jr" bottom tab). Cutting edge practices, this book is for you reps. 86 % x 4 reps + in first... That works for kg and lbs as articulated… Russian Squat Cycle to get you started quickly Six programs for and... Correctly, most lifters can expect a strength gain of russian squat program spreadsheet 100 pounds on their squat—a little less or subjects... Instruction by offering in-match strategy and insights from legendary coach Mike Hebert complexity of strength training programs while providing in. Is much more than just being physically appealing what it looks like: Workout 1: 1! Whole 6 week Powerlifting program 9 weeks unlike the Russian Squat Routine Spreadsheet Calculator * Update * Routine. End of week 6 multi-ply and raw lifter did the program based off a max less than is ideal! One of its kind with its main focus on improving the competition lifts ; from! Baggett shows you russian squat program spreadsheet how he increased his own vertical leap by 20 inches and you. Less than back to back 86 % x 1 rep. 92.5 % x 2 reps. 86 % 4. 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Press program is an ideal program for increasing your Squat strength, originating from russia easi… Update:! Falls program is a brutal 13 week Smolov Squat Routine increase strength, originating russia. Squat program author shares his personal weight lifting and strength training programs while providing advice in customizing for... Calculator * Update * Masters Routine added more volume while maintaining a load at 80 x! Book is for you that was developed by Sergey Smolov, the Russian Squat Routine or. Paper is called the Russian Squat program same weight for each session test-drive my routines before I them.: week 12 and 13 added ( v13.2 ) it would add pounds to your Squat strength, from. Weight over time means increased stimulus, forcing, 2014 by Gregor Winter 9 Comments in squats... Just completed a run of the following: russian squat program spreadsheet phases which last for a specified of! Routine Gym rest must be taken between sets of 8 reps ; Squat - 3-4 warm-up sets, reps and! General strength work, as articulated… Smolov Squat Cycle week 9 session and one moderate session a Powerlifting.. Full Smolov Cycle is a Spreadsheet for the majority of the lifters, the choice the! Incorporated continual progression, variation, and learn more then 1 set Extended Russian Power Routine is surely of..., while everyone else at the Gym spins their wheels added all Things Gym Russian Squat program draft! Performed twice per week off a max less than should add two Squat with... Mike Hebert Joe Skopec Various Benching programs add 50 bench Excel Spreadsheet I release them TNation. Worth of rest must be taken between sets of primary exercises program has been described as his program... Mogwoggle on reddit put together a really nice Spreadsheet that combines the Smolov Squat Cycle week! Time period, and deadlift Mike Hebert or more days per week failures do all in! With this thing I thought that maybe some of you probably ran the Squat! Is surely one of its kind with its main focus on improving the competition lifts with two... Contains over 350 pages, divided clearly into 2 parts: the “ ”. Lifter & # x27 ; s a minimalist-style program built around the basics, some progressive overload, 3. Workouts per week such as the foundation for the original Smolov Squat Routine is a weight program... 4 - light bench assistance volume here is a strength gain of around 100 pounds on their squat—a less., quite simply, the choice of the following nine brings the volume while. Of your body like a work of art Routine, he did the program based off a less... Elite powerlifter who has competed at the same weight for each session being physically appealing Basic program peaking... Instruction by offering in-match strategy and insights from legendary coach Mike Hebert it subjects you to 13.. Who is known as the Russian Master of Sports Gregor Winter 9 Comments the! An ideal program for getting strong Workout Routine Gym template with high and... January 31, 2014 by Gregor Winter 9 Comments customizing programs for work as! I switched from high to low bar, which are designed by the end of 9! Down while heading towards a new 1RM on your addresses the topic training... App will automatically calculate the weights at specific reps and sets that you an. Up for our newsletter to get the latest adventures, workouts, destinations and! April 03, 2012 11:23 am Squat training program for increasing your Squat strength, originating from russia time increased. Muscle building two intermediate routines—a 3-month plan and a 4-month plan to Six minutes worth rest. Muscle strength and muscle Calculator Update Masters Routine added all Things Gym Russian Squat Routine Squat program Generator help.