Smolov Jr. training cycle for powerlifters

The Smolov Jr. training cycle, used by powerlifters and athletes in other sports

This is a powerlifting cycle that is somewhat easier than the original Smolov cycle. In general, it is a three-week, intense, high-volume shock block of training, which some lifters even “stretch” to 4, 5 or 6 weeks.

Week 1 (sets * reps * weight)

Monday… 6 x 6 x 70% (original Smolov: 4 x 9)
Wednesday… 7 x 5 x 75% (original Smolov: 5 x 7)
Friday… 8 x 4 x 80% (original Smolov: 7 x 5)
Saturday… 10 x 3 x 85% (same as in the original Smolov)

In fact, the first week is fairly similar to the original Smolov. Smolov Jr. just has a few more sets.

Week 2 (sets * reps * weight)

Monday… 6 x 6 x 70%
Wednesday… 7 x 5 x 75%
Friday… 8 x 4 x 80%
Saturday… 10 x 3 x 85%

In terms of set and rep schemes, the second week of the cycle is the same as the first, but 5-10 kg is added to the starting weights of the cycle.

Week 3 (sets * reps * weight)

Monday… 6 x 6 x 70%
Wednesday… 7 x 5 x 75%
Friday… 8 x 4 x 80%
Saturday… 10 x 3 x 85%

In the third week, 7.5–12.5 kg is added to the starting weights chosen in the first week. The set and rep schemes are still the same as in the first and second weeks.

Notes

Both Smolov and Smolov Jr. are best applied to only one main lift at a time. If you squat on Smolov Jr. four times a week, don’t try to bench press on Smolov Jr. at the same time.

Likewise, if you run Smolov Jr. for the squat or the deadlift, don’t add other exercises for the posterior chain (lower back, glutes and hamstrings) during this period (good mornings, Romanian deadlifts, cleans, etc.). This also means that if you deadlift on Smolov Jr., you shouldn’t squat during this period, and vice versa.

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Author: Janar Rückenberg

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