I’ll try you fucking cheeky cunt
Are we talking about smolov jr, some smolov-like programs or actual Smolov?
Smolov is for Squats (kinda at the detriment of the other lifts), moderate-high frequency of mostly 3x per week tho there’s a phase of 4x per week (not to be confused with Bulgarian Method)
Smolov Jr is just the base mesocycle from the Smolov Squat Routine with a few slight adjustments to make it easier. There is nothing really that unique about Smolov Junior. Don’t bitch out go full Smolov is good fun.
So I’ma talk about actual Smolov from here on:
Smolov goes for 3 months give or take and has an intro phase, base, switching and intensification phase. So it pretty much encompasses everything between the “off season” to peaking and testing within the program so its not something you run before comp its just something you run.
If you compete full power Smolov is less handy before comp because the other two lifts are put on back burner so you can put your recovery into whichever lift you are focusing on. If you compete Squat only (lel)? or someshit then it may be appropriate. Also some general recommendations go like don’t deadlift (bad for full SBD as previously mentioned) and don’t be in a caloric deficit (which will fuck with your weight class/cut going into comp) to minimise injury risk.
Unless you have a very specific reason to NEED massive squat improvements in a short time and don’t give a flying fuck about your other lifts, you shouldn’t even consider using this program. Is good fun tho if you know how your body responds to volume well and aren’t injury prone (knees especially):
Here you go. % are of true 1RM at the start of the program. From powerliftingtowin’s Smolov Review:
https://t-nation.com/uploads/short-url/7WWszsjkgwgZUVmz4EJSDSEjhEg.jpg
https://t-nation.com/uploads/short-url/jiyJ5gLqupIOWxZ7gLbFrY3itJR.jpg
https://t-nation.com/uploads/short-url/3XU8PsTiYa3XKBjq4NVzLJbG1Fs.jpg
I posted my thoughts/experiences of Smolov in this other thread