SMOLOV SQUAT PROGRAM

 The Smolov is a training program that will affect your strength gains on a next level. Ive done some research to know if your just starting out into fitness you should hold off until you are quite comfortable in squatting (or whatever particular exercise you use this for.) Its 13 weeks and is broken down into several cycles. Ive run into a few variations but I'll show you the one I took from and also my modified version.

Lets say you are going to do this for increasing your squat strength. You will be squatting no less than 2-5 days a week. Its a killer program but if you are consistent you will notice some gains. I won't say 50-100 lbs or throw around a number just because I'm not trying to sell you on this. I'm just letting you know it will improve your gains and the proof is in the pudding. ALSO. Any chance you get stretch and do mobility work.

The Smolov revolves around a 1 rep max so you can guesstimate where your at or find some calculators online that figure out your 1 rep max. I eyeball it myself, making sure I play it safe. I also found a formula here: Weight Lifted x Reps x .0333 + Weight Lifted = 1RM 
ex. 315lbs x 10 reps x .0333 + 315 lbs. = 419.895. So my 1 rep max would be around 420 lbs.
Here goes guys, try it out and let me know how goes!
SMOLOV PROGRAM
WEEK 1: (Micro cycle) Squat 3 days in a row working up to your 1 rep max
Day 1:
3x8 at 65%
1x5 at 70%
2x2 at 75%
1x1 at 80%
Day 2: Same as 1
Day 3:
4x5 at 70%
1x3 at 75%
2x2 at 90%
 WEEK 2: Squat every other day
Day 1:
1x5 at 80%
Day 2:
1x5 at 82.5%
Day 3:
1x5 at 85%
WEEK 3,4,5: BASE CYCLE (3 weeks of fun here) 4 days a week
Day 1: 4x9 at 65% (add 10lbs per week)
Day 2: 5x7 at 70% (add 10lbs per week)
Day 3: 7x5 at 75% (add 10lbs per week)
Day 4: 10x3 at 80% (add 10lbs per week) O_o
WEEK 6: REST (take this time to work on mobility and stretch work. RELAX)
WEEK 7-8 DELOAD WEEKS
How I did deload week was take the base cycle and cut my volume, %, and sets in half.
Ex.
Day 1: 2x5  at 60%
Day 2: 3x4 at 65%
Day 3: 3x3 at 70%
Day 4: 5x2 at 75%
It will vary to your liking.
WEEK 9-13: GOING 80% to 90% MAX
Day1:
1x3 at 65% (add 10lbs per week)
1x4 at 75% (add 10lbs per week)
3x4 at 85% (add 10lbs per week)
1x5 at 90% (add 10lbs per week)
Day 2:
1x3 at 60% (add 10lbs per week)
1x3 at 70% (add 10lbs per week)
1x4 at 80% (add 10lbs per week)
1x3 at 90% (add 10lbs per week)
2x5 at 85% (add 10lbs per week)
Day 3:
1x4 at 65% (add 10lbs per week)
1x4 at 70% (add 10lbs per week)
5x4 at 80% (add 10lbs per week)
Annnnnd attempt to break your previous PR.
I HOPE THIS HELPS & DO NOT FORGET TO LOG ALL YOUR WORK ON THIS PROGRAM!!!!! 
(to be cont with my modified version)