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Post by Deleted on Dec 18, 2009 23:23:23 GMT -5
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Post by davebates on Dec 18, 2009 23:48:11 GMT -5
Is Smolov for You? Do Smolov if your Squat is weak compared to your other lifts or if you want a quick way to increase your Squat. Prerequisites: * 1.5x BW Squat. If you can’t Squat 1.5x your body-weight for 1 rep, you aren’t ready for Smolov. * Good Technique. You must be able to Squat 1.5x your body-weight with proper technique. * Injury Free. Smolov lasts 13 weeks. You don’t want to quit during the cycle because of injuries. If you got any, fix them before doing Smolov. be careful with this kind of program. It can be really hard on your body. |
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Post by benburgess on Dec 20, 2009 12:30:28 GMT -5
I dont think it's necessary, or particulalry useful and yes i have ran it before.
If I was going to run it again (which i cant think why i would) i would base it off maybe 85% of my actual sq max.
Actually it IS an experience, your body goes through some wierd stages, like the 1st week or so the DOMS is awful, so incredibly bad. And then after that you dont get sore any more. Like dave says though your body WILL get beat the hell up.
It will defo test your mental toughness too but for 13wks, damn, ok maybe you'll put a fair bit on your squat, but if you run a carefully planned 13wk Sheiko cycle you could put a whole load on your TOTAL.
EDIT - plus theres no WAY i put 100lbs on my sq...IIRC you do a 4 wk base cycle, then a weeks deload, then another (i guess it must be 8wk) mesocycle. I think I gained 10kg (so 25lbs ish) from the base cycle but then you work the 2nd meso number off your new max...I think i started failing like most of the lifts in the 1st or 2nd week!
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spsfw
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Post by spsfw on Dec 20, 2009 15:36:27 GMT -5
I tried it twice (yeah I'm kind of stupid like that), so did a training partner. We both developed 'Smolov flu' and didn't complete the template. We now refer to this as the 'Smolovtov cocktail'.
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Post by benburgess on Dec 20, 2009 17:41:39 GMT -5
I tried it twice (yeah I'm kind of stupid like that), so did a training partner. We both developed 'Smolov flu' and didn't complete the template. We now refer to this as the 'Smolovtov cocktail'. sounds familiar I was exactly the same...thats why i said IF i ever ran it again id do it off 85% of my true max... Maybe I would actually get all the way through it then. I really think the effort/reward ratio is totally f*cked with that cycle though. |
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Post by Deleted on Dec 21, 2009 11:19:50 GMT -5
Smolov is a bastard of a routine and works you to death, tests your mental faculties and downright sucks.
However, I have run the full Smolov and it put 55lbs on my squat. It does work great.
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Post by benburgess on Dec 21, 2009 16:38:10 GMT -5
Smolov is a bastard of a routine and works you to death, tests your mental faculties and downright sucks. However, I have run the full Smolov and it put 55lbs on my squat. It does work great. Thats a great gain to be fair. How did your other lifts fare? |
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Post by Deleted on Dec 22, 2009 11:00:54 GMT -5
I did not do much else except for benching and speed pulls just to keep in the groove. My bench went up and my deadlift went up as well. I benched 3x per week during that time and my bench actually improved. I did a bench routine by Pavel called PTTP I think.
Absolutely no rows or other low back work. Speed pulls only for deadlifts.
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Post by Deleted on Dec 22, 2009 16:57:04 GMT -5
I did not do much else except for benching and speed pulls just to keep in the groove. My bench went up and my deadlift went up as well. I benched 3x per week during that time and my bench actually improved. I did a bench routine by Pavel called PTTP I think. Absolutely no rows or other low back work. Speed pulls only for deadlifts. hi, do you know where i could find that bench routine? how long were these workouts taking you? did you wear gear during it as well, or just go raw [belt only]? mark |
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Post by Deleted on Jan 1, 2010 13:08:20 GMT -5
Ive trained smolov, the first base mesocycle (3weeks), and it is without doubt one of the best programs i've done. I plan on running the base mesocycle again in the early summer, to give my squat another boost.
When programming, I set my 1 rep max as 140. Now, 140 I could just about do for a double, so it wasn't my 1rep max, it was lower. I have read numerous places to lower your 1rm, I doubt I would be able to finish it with my actual 1rm.
After a 3 week cycle, my squat went from 140 for a double to 180 for 1.
To me that is great progress, and was a well needed boost for my squat.
The program is very tough, and very mentally challenging. Doms in legs everyday, and feeling sick as a dog whilst working out. Its worth it though.
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Post by Deleted on Jan 2, 2010 5:54:20 GMT -5
Smolov is a bastard of a routine and works you to death, tests your mental faculties and downright sucks. However, I have run the full Smolov and it put 55lbs on my squat. It does work great. I completed it once as well with similar results. I gained about 45lbs. It was brutal though. You know the dread you feel when you know you have to squat for the 2nd time in a training session? Well I felt that way every time I went to train. I do well on high frequency squats though. |
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Post by Deleted on Jan 2, 2010 12:55:20 GMT -5
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Post by starter20 on Jan 3, 2012 14:12:42 GMT -5
smolov is a really cool experience... i ran the base cycle once (after 2 cycles of a different russian squat method) and began with a 6x160kilo belt only max, as a 1rm i picked 180 (never done it though). after 4 weeks i ended up with a 195 belt only squat. pretty sweet gain in 4 weeks if you ask me. at the same time my bodyweight increased 2 kilo while eating @ maintainance and i lost 4cm of my waist.
that year i went from a 160 squat to 200. it was a great year.
i definetly want to do it again, this time the complete cycle. we planned it after our sheiko cycles. unless we get really hooked on sheiko, were gonna go to hell once more!
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Post by superaveragebro on Jan 4, 2012 9:31:29 GMT -5
starter20Hi interesting experience. However I don't understand some things. You started the year with a 160kg squat. So how come you started smolov with a 6 x 160kilo squat. Also, you said you ended Smolov with a 195 kilo squat. If you started with 6 x 160 kilos, you most likely had a 195 kilo squat already.
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Post by starter20 on Jan 4, 2012 14:44:36 GMT -5
hi superbro
i just looked back in my journals and i started that year with 160, went to 170 after a 6 week russian squat cycle. after that i tried the same cycle but including bench and deadlift which lastest 9 weeks instead of 6. after that one i ended up with 175. some weeks later i did the 6x160, but that was breathing style, i was sure that i could do an all-out 180, but no way i could do 195 or even 185... so i do like to think i gained 10-15 kilo on the smolov base cycle alone.
after smolov i did the 6 week russian cycle again, but it didnt went so well as before and i ended up with 200.
the 6 week russian cycle looks like this:
Week 1
day 1 6 x 2 @ 80%
day 2 6 x 3 @ 80%
day 3 6 x 2 @ 80%
Week 2
day 1 6 x 4 @ 80%
day 2 6 x 2 @ 80%
day 3 6 x 5 @ 80%
Week 3
6 x 2 @ 80%
6 x 6 @ 80%
6 x 2 @ 80%
Week 4
5 x 5 @ 85%
6 x 2 @ 80%
4 x 4 @ 90%
Week 5
6 x 2 @ 80%Â
3 x 3 @ 95%
6 x 2 @ 80%
Week 6
2 x 2 @ 100%
6 x 2 @ 80%
Test new 1rm (105%)Ã?Â
when i used the 195 as 1rm on this one, i got stuck at the 3x3 @ 95%.. i could only hit one triple there and 2 singles
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Post by superaveragebro on Jan 11, 2012 14:53:21 GMT -5
ok these are intense, very high percentages. They are good programs but certainly not meant to be used all year round. Only to stimulate occasional extra strength. Russian squat routine and smolov were designed for olympic weightlifters who had a weak squat compared to what they were cleaning to their shoulders. What happens in this case is the weightlifter cleans a heavy barbell to his shoulders and lacks the leg stregth to stand up from a front squat position. Once the lifter gains some strength on these programs he goes back to his usual training.
If you use these routines year round you will end up overtrained and injured.
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