3 Reasons Why Smolov Jr. is Such an Effective Powerlifting Peaking Program

Smolov Jr. is a three week abbreviated version of the full Smolov program that is typically applied to the squat and bench. It a a 4x per week training protocol that involves increasing intensity and sustained volume. It spans 3 weeks in total, and is most effectively utilized a few weeks prior to competition. An increase in intensity is followed by a decrease in volume.

The 4 day program is as follows:

Week	Day 1: 6 x 6	Day 2: 7 x 5	Day 3: 8 x 4	Day 4: 10 x 3
1	70%1RM	75%1RM	80%1RM	85%1RM
2	70%1RM (+5-10 pounds)	75%1RM (+5-10 pounds)	80%1RM (+5-10 pounds)	85%1RM (+5-10 pounds)
3	70%1RM (+10-20 pounds)	75%1RM (+10-20 pounds)	80%1RM (+10-20 pounds)	85%1RM (+10-20 pounds)

 

As you can see, there is only a 5-10 pound increase each week for all 4 days, but it definitely does add up. Due to the natural demands on the central nervous system from sheer intensity and volume, it is advised to do very few accessory exercises while running the Smolov Jr. program.

 

Why This Program Works

Smolov Jr. works because

1.It gets you into a consistent state of higher intensity resistance training.

2. It helps take advantage of overreaching, which is an acute and short term period in which elevated metabolic stress is placed upon the body.

3. It build the mental strength and capacity to endure grueling training periods.

As previously stated, Smolov Jr. is a peaking program, and should NOT span longer than 4 weeks. It should be used a few weeks prior to a powerlifting competition.

 

Recovery Between Sets

One of the major caveats with running Smolov Jr. is the need for proper rest between sets. It is crucial for not only preventing injury, but also for ensuring the prevention of form breakdown. Rest periods in between sets should be no LESS than a full 2 minutes, but you may find yourself resting for up to 5 minutes between sets. On Saturdays the 10×3 may very well take up to 90 minutes, including the warm up sets. If you don’t think you have that kind of time to train, this program may not be for you.

 

How Many Pounds Can be Added to Your 1RM Running Smolov Jr?

Of course every individual is different, but most people will add 15-25 pounds to their max squat or bench running this program. However, some people may add up to a 40+ pound increase. It is vital to wait at least 3 or 4 days after your last day running Smolov Jr. before testing your new 1RM, whether you’re a competitive powerlifter or an advanced recreational lifter. Some people will add a 4th week to Smolov Jr, where they will lift 3x that week. For example:

Monday: 7×1@ 90% 1RM

Wednesday: 5×2 @ 87% 1rm

Friday: deload of 5×5 @ 70% 1RM

Is Smolov Jr. for everyone?

Absolutely not. Newbies should not even fathom running this program. You should be at LEAST an intermediate who can lift at least 1.25 x your bodyweight on the bench press, and 1.5 x your bodyweight in the squat. If you are crazy enough to try running Smolov Jr on the deadlift(which I don’t recommend), then I would say you should be able to lift at least 2x your bodyweight.

 

Conclusion

In total, you should NEVER go above 90% of your current 1RM when Running Smolov Jr. You would think lower percentages would be suboptimal,but it is quite the opposite. These percentages are just enough to still allow for functional overreaching, yet allow for the ability to dial in your technique and grease the groove.

The concept of needing to “lift heavy to get stronger” gets laid to rest while running Smolov Jr. You can only make so many gains training above 90% of your 1RM before frying your CNS & joints. If you’re looking to build up both your mental and physical strength as an intermediate to advanced lifter, this is the program for you!