Smolov Junior Powerlifting Cycle
The Smolov Junior powerlifting cycle is slightly less demanding then the standard Smolov cycle. Smolov Junior is generally a 3 week cycle, but some trainees extend it to 4, 5 and even 6 weeks.
Week 1 (SETS x REPS x WEIGHT)
Monday… 6 x 6 x 70% (Standard Smolov is 4 x 9)
Wednesday… 7 x 5 x 75% (Standard Smolov is 5 x 7)
Friday… 8 x 4 x 80% (Standard Smolov is 7 x 5)
Saturday… 10 x 3 x 85% (The same as the standard Smolov)
In week 1, the volume is nearly the same as in a standard Smolov cycle, but the sets are higher and the reps are lower.
Week 2 (SETS x REPS x 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%
Week two training is identical to week one, except that the trainee adds 10-20 pounds to the bar.
Week 3 (SETS x REPS x 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%
Week three training is identical to week two, except that the trainee adds 15-25 pounds to the bar above their week 1 weight.
Notes
It is best to perform Smolov Junior for only one lift at a time. So if you are running Smolov Junior on deadlifts, do not run it on the bench press.
Also, if you are running Smolov Junior for squats or deadlifts, do NOT train with any other posterior chain movements such as good mornings, Romanian deadlifts, power cleans, etc. This means if you’re running squats, you shouldn’t be deadlifting.