Smolov BTW

[OldUncle]

If anyone's interested, I have a Smolov deadlift routine and would be happy to post it.

[kdawg21]

Sure why not?

[Doc.Sust]

if you post it , i will make it a sticky

[OldUncle]

OK, here it is below. I don't remember where I got it from, but I used to spend a lot of time on Russian PLing sites and use Babelfish to translate the pages to see if there was anything I wanted. Maybe 5 years old, I may have added some notes for myself since then, sorry about the formatting. I tried it once or twice. The 15-rep sets reeeeeeealy suck...

PROGRAM:

This is a preparatory four-week DL cycle developed by Feduleyev and recommended by Smolov. Unlike the Smolov SQ program, it is not a specialization program.

To ease back into DLing after an injury or a layoff do:

Mon -DL off a box, 50-55%x15x3 (reps x sets)
Tue -DL off a box, 60-65%x8x5
Wed -DL off a box, 70-75%x5x6

Do the above in the end of your workout then stretch. Do back extensions for the rest of the week in the beginning of the workout.

The cycle itself:

Week 1

Workout 1

-Hypers -5x5

Workout 2

-'Pyramid DL' (a narrow handle cable sumo DL like they do @ WSB) -40%x5x2, 50-60%x6x6. All percentages are based on the competition sumo DL.
-GMs with a jump (no weight) -5xsetsx4

Workout 3

-DL off a 4-10cm box -60x4, 70x4, 80x5x4
-DL from the knee level -70x4, 80x4, 85-90x5x4

Week 2

Workout 1

-Explosive DL -60x3, 70x3, 80x3x6
-GM -6x6

Workout 2

-Pyramid DL 50x6x2, 60x6x7
-Bodyweight GMs with a jump -5setsx4

Workout 3

-DL -60x4, 70x4, 80-85x4x6
-DL from the knees -70x3, 80x3, 90x3x5


Week 3

Workout 1

-Pyramid DL -50x6x2, 60x6x7

Workout 2

-Hypers -6setsx5
-BW GMs with a jump -6setsx5

Workout 3

-DL -70x3, 80x3x2, 85x2, 90-95x2x2, 85x5x2
-GMs -6x6

Week 4

Workout 1

-DL off a box -70-75x4x4, 80-85x4x5
-DL from the knees -70x3, 80x3, 90-95x3x6

Workout 2

-DL -70x3, 80x3, 85x3, 90x3x5

Workout 3

-Pyramid DL -50-55x6x2, 60-65x6x7
-Hypers -6x6

If the listed weights are very easy you may up them by 5-10% w/o changing the reps or sets.

Follow the above with a 1-2 'switching' cycle (see Smolov's SQ program), then do a peaking cycle.