Base Smolov Completed: 15kg Gain

Training Powerlifting
21

[quote]BlackLabel wrote:
Invictica,

Im looking at the base cycle and am pretty confused.

The 3rd week calls for 10 sets of 3 reps, at 85% of your max, plus 15 kg. Doesnt that equal out to be your max?[/quote]

I know you asked Invictica but I’ll give this a shot.

If your max is 100kg, then [.85 X MAX] + 15kg = 100kg

if your max is 200kg, then [.85 X MAX] + 15kg = 185kg

so in a nutshell, not necessarily.

I think this program is designed for people whose max is closer to 200kg than it is to 100kg. For people like me(135kg max), the program is going to be relatively tougher in weeks 2 and 3. Just an opinion though.

22

ok, I think I understand it now.

What kind of warm-up would you reccomend for this program?

23

[quote]formfunction wrote:
BlackLabel wrote:
Invictica,

Im looking at the base cycle and am pretty confused.

The 3rd week calls for 10 sets of 3 reps, at 85% of your max, plus 15 kg. Doesnt that equal out to be your max?

I know you asked Invictica but I’ll give this a shot.

If your max is 100kg, then [.85 X MAX] + 15kg = 100kg

if your max is 200kg, then [.85 X MAX] + 15kg = 185kg

so in a nutshell, not necessarily.

I think this program is designed for people whose max is closer to 200kg than it is to 100kg. For people like me(135kg max), the program is going to be relatively tougher in weeks 2 and 3. Just an opinion though.[/quote]

Yeah but then again the lower the max the bigger the gains.

A friend of mine with a squat max of only 90kgs (hes very light) did the smolov jr. and after it he did 110kg.

24

[quote]BlackLabel wrote:
Invictica,

Im looking at the base cycle and am pretty confused.

The 3rd week calls for 10 sets of 3 reps, at 85% of your max, plus 15 kg. Doesnt that equal out to be your max?[/quote]

It gets pretty close if you have a sub-150 max. At a 140 max, your last day ends up with 10x3x135.

Not as hard as it seems, though, as your max is already higher from doing the program at that point.

@Invictica: Congrats on finishing the base. Your form looks very clean. I’d also agree that you could definitely hit that 165 - even falling forward you look like almost got it up.

25

[quote]BlackLabel wrote:
ok, I think I understand it now.

What kind of warm-up would you reccomend for this program?[/quote]

formfunction hit the nail on the head. Week 3 I was hitting like max for 3 reps. Its tough but very mentally satisfying. There is a prerequisite in this program in that you should have around a 140kg squat. Its not a hard and fast rule, but your chances of success are higher.

I would warm up every day with dynamic stretches (Leg Swings, One legged side squats), followed by Bar for 10reps, 60kg for 10 reps, then just kind of pyramid up to my working weight. My focus in the warm up was to get my hips warmed up so I can hit the depth and stay tight. Just to add to that, I would finish each session off with 15 minutes of static stretching.

26

[quote]ev1bl wrote:
formfunction wrote:
BlackLabel wrote:
Invictica,

Im looking at the base cycle and am pretty confused.

The 3rd week calls for 10 sets of 3 reps, at 85% of your max, plus 15 kg. Doesnt that equal out to be your max?

I know you asked Invictica but I’ll give this a shot.

If your max is 100kg, then [.85 X MAX] + 15kg = 100kg

if your max is 200kg, then [.85 X MAX] + 15kg = 185kg

so in a nutshell, not necessarily.

I think this program is designed for people whose max is closer to 200kg than it is to 100kg. For people like me(135kg max), the program is going to be relatively tougher in weeks 2 and 3. Just an opinion though.

Yeah but then again the lower the max the bigger the gains.

A friend of mine with a squat max of only 90kgs (hes very light) did the smolov jr. and after it he did 110kg.[/quote]

I agree that the lower the max the bigger the gains as long as it is physically possible to complete the program.

You however seem to miss the point I was trying to make. If your friend with the 90kg (true max) tried the Smolov Base Meso, he would be expected to do a 10 X 3 X 91.5kg on Week 3, Day 4. Now compare that with someone with a 200kg max who is expected to do a 10 X 3 X 185.

27

[quote]formfunction wrote:
ev1bl wrote:
formfunction wrote:
BlackLabel wrote:
Invictica,

Im looking at the base cycle and am pretty confused.

The 3rd week calls for 10 sets of 3 reps, at 85% of your max, plus 15 kg. Doesnt that equal out to be your max?

I know you asked Invictica but I’ll give this a shot.

If your max is 100kg, then [.85 X MAX] + 15kg = 100kg

if your max is 200kg, then [.85 X MAX] + 15kg = 185kg

so in a nutshell, not necessarily.

I think this program is designed for people whose max is closer to 200kg than it is to 100kg. For people like me(135kg max), the program is going to be relatively tougher in weeks 2 and 3. Just an opinion though.

Yeah but then again the lower the max the bigger the gains.

A friend of mine with a squat max of only 90kgs (hes very light) did the smolov jr. and after it he did 110kg.

I agree that the lower the max the bigger the gains as long as it is physically possible to complete the program.

You however seem to miss the point I was trying to make. If your friend with the 90kg (true max) tried the Smolov Base Meso, he would be expected to do a 10 X 3 X 91.5kg on Week 3, Day 4. Now compare that with someone with a 200kg max who is expected to do a 10 X 3 X 185.
[/quote]

This is a good point here^

There are better squat programs or good alterations for less heavy lifters.

I’ve seen an athlete with a 115-120kg max get put on the program and work the days without the hard kilo weight additions. This way for example he ends up putting in some good days and the volume and structure alone got him up to 135kg over the 14 weeks [1 week taper to retest can usually net a higher test than the original post test. we still did both].

I’d say that there’s fuck all reason to do the program with the hard weight additions if you’re under 140. I don’t know too many athletes with the work capacity do deal with the volume at that level.

-chris

28

[quote]Invictica wrote:
BlackLabel wrote:
ok, I think I understand it now.

What kind of warm-up would you reccomend for this program?

formfunction hit the nail on the head. Week 3 I was hitting like max for 3 reps. Its tough but very mentally satisfying. There is a prerequisite in this program in that you should have around a 140kg squat. Its not a hard and fast rule, but your chances of success are higher.

I would warm up every day with dynamic stretches (Leg Swings, One legged side squats), followed by Bar for 10reps, 60kg for 10 reps, then just kind of pyramid up to my working weight. My focus in the warm up was to get my hips warmed up so I can hit the depth and stay tight. Just to add to that, I would finish each session off with 15 minutes of static stretching.[/quote]

To expand on that I’ve found a good warm up for me [and other athletes for any squat based day(as many are)] looks like:

1] Joint mobility [shoulder rotations, hip rotation, squat and long lunge air reps, knee extension/flexion,]

2] single leg low [6-8"] box jumps/hurdle jumps

3] high box jumps 5x3

4] High squat hurdle jumps [start jump from bottom of squat and hit the highest hurdle you can] 5x1

This was always my favorite warm up because it really gets you “warm” in the internal core temp sense and it gets your nervous system geared for speed and power. After this i just do as stated above and work up to the work sets with doubles or singles.

The warm up can mean the difference in those last 3 sets of the 10x3.

-chris

29

Avocado,

Doesnt the article frown upon box jumping? Since its so taxing on the knees.

30

[quote]BlackLabel wrote:
Avocado,

Doesnt the article frown upon box jumping? Since its so taxing on the knees.[/quote]

You have to remember what works for Avocado, may not work for you or I. Hip and shoulder rotations are a must for me. Low bar squats with cold shoulders is suicide. I occasionally performed box jumps, but relied more on bulgarian squats to get my hips and thighs fired up. You have to find what warms YOU up the best and run with it. But, the examples Invitica and Avacado are very good. Stretch! Stretch! Stretch!

31

[quote]Invictica wrote:
Just finished the Smolov Base Mesocycle. ATG Back Squat went from 145 to 160. Here’s a clip

140kg
150kg
160kg
165kg (miss)

Questions, Comments, Concerns?

Hopefully the intense mesocycle will bring me to my final goal of 180kg.[/quote]

Great work!

By the way, how long did you rest after the 160 kg before attempting the 165?

Given the degree of slowing – which is fine, but it shows you are working very hard – in the 160 kg lift, I’d have waited 10 minutes before trying the 165.

If you waited much less, you might have shortchanged yourself. Just a thought.

32

[quote]Bill Roberts wrote:
Invictica wrote:
Just finished the Smolov Base Mesocycle. ATG Back Squat went from 145 to 160. Here’s a clip

140kg
150kg
160kg
165kg (miss)

Questions, Comments, Concerns?

Hopefully the intense mesocycle will bring me to my final goal of 180kg.

Great work!

By the way, how long did you rest after the 160 kg before attempting the 165?

Given the degree of slowing – which is fine, but it shows you are working very hard – in the 160 kg lift, I’d have waited 10 minutes before trying the 165.

If you waited much less, you might have shortchanged yourself. Just a thought.
[/quote]

Thanks!

Roughly 10 minutes, I think another 5 minutes and better mental preperation and I would’ve hit it.

33

[quote]undesired08 wrote:
BlackLabel wrote:
Avocado,

Doesnt the article frown upon box jumping? Since its so taxing on the knees.

You have to remember what works for Avocado, may not work for you or I. Hip and shoulder rotations are a must for me. Low bar squats with cold shoulders is suicide. I occasionally performed box jumps, but relied more on bulgarian squats to get my hips and thighs fired up. You have to find what warms YOU up the best and run with it. But, the examples Invitica and Avacado are very good. Stretch! Stretch! Stretch!

[/quote]

^this

Do what you’re familiar with, the next thing you need is some new fangled warm up procedure screwing with your progress.

My train of thought going into the working set is: Free up joints to be able to keep form, Taper up to working set so my body is ready for the loads to come.

Do what you need to to hit the numbers.

34

[quote]Invictica wrote:
Bill Roberts wrote:
By the way, how long did you rest after the 160 kg before attempting the 165?

Given the degree of slowing – which is fine, but it shows you are working very hard – in the 160 kg lift, I’d have waited 10 minutes before trying the 165.

If you waited much less, you might have shortchanged yourself. Just a thought.

Thanks!

Roughly 10 minutes, I think another 5 minutes and better mental preperation and I would’ve hit it.
[/quote]

Actually I wrote none too clearly: I meant 10 minutes as a minimum, not as an ideal value.

I agree, I think you could have made it with 15 minutes, judging from how the 160 went up.

35

[quote]Invictica wrote:
undesired08 wrote:
BlackLabel wrote:
Avocado,

Doesnt the article frown upon box jumping? Since its so taxing on the knees.

You have to remember what works for Avocado, may not work for you or I. Hip and shoulder rotations are a must for me. Low bar squats with cold shoulders is suicide. I occasionally performed box jumps, but relied more on bulgarian squats to get my hips and thighs fired up.

You have to find what warms YOU up the best and run with it. But, the examples Invitica and Avacado are very good. Stretch! Stretch! Stretch!

^this

Do what you’re familiar with, the next thing you need is some new fangled warm up procedure screwing with your progress.

My train of thought going into the working set is: Free up joints to be able to keep form, Taper up to working set so my body is ready for the loads to come.

Do what you need to to hit the numbers.[/quote]

Yeah the box jumps are just what I do. The low volume of 15 total reps [big jumps] is just enough to get my motor units going and get me proper warm without taxing my knees to much i feel.

If you prefer some other sort of jumping or whatever then do it. I know a dude who would never train without his 15 minutes on the stationary bike. dude was hella strong but never neglected that theoretically detrimental bike work.

If you are looking to incorporate some new warm-up measures then add them in gradually. Do your usual shit and then maybe add some low single leg box jumps or skipping or hurdles, whatever you’re curious about.

If you find you like the feel of it and it doesnt detriment your training then keep it up. I’ve even found that single leg squats or high step ups [just at body weight] are another really great way for me to get motor units primed for fast power lifting. More than anything I’m sure its just getting your proprioception and phosphagen energy-system primed.

Through this process ive found that always doing my speed work first really really helps me get the most out of my classic lifts and squats.

I mean holding down one end [dunno which one] of the bell curve is frank yang’s warm up:

and he’s one strong little fucker. So the idea really is to do what works for you. Just be sure not to neglect it by thinking that the minimal 7 minute arm swing/jog/read oxygen magazine is just right for you. you should be sweating at least a bit. unless your one of those freaks without sweat glands [i know some] that dont sweat even after hard conditioning.

-chris

36

[quote]Bill Roberts wrote:
Invictica wrote:
Bill Roberts wrote:
By the way, how long did you rest after the 160 kg before attempting the 165?

Given the degree of slowing – which is fine, but it shows you are working very hard – in the 160 kg lift, I’d have waited 10 minutes before trying the 165.

If you waited much less, you might have shortchanged yourself. Just a thought.

Thanks!

Roughly 10 minutes, I think another 5 minutes and better mental preperation and I would’ve hit it.

Actually I wrote none too clearly: I meant 10 minutes as a minimum, not as an ideal value.

I agree, I think you could have made it with 15 minutes, judging from how the 160 went up.

[/quote]

Even though the lift wasn’t “made” as it were the confidence that it could have been made with some minor changes is the key.

Now after the next block, 165kg will seem more like a departure point than a previous end point. At least the form of the lift is tighter than a scotchman at midnight at high [95% +] intensity. The platform for progress is solidly built.

-chris

37

Hi guys,

For the base mesocycle, during the 4th week it says to rest rest rest and work up to a near max single on either Fri or Sat (assuming your 4 days of squatting were on Mon-Wed-Fri-Sat).

What do you do during the rest days? Are you supposed to take it completely off, or would doing some moderate intensity lower back (eg 45deg back raises) and ab work be OK? Or maybe do some speed work?

I’m currently in week 3 with the final 10x3 workout due tomorrow.

38

Congrats on the massive thread necromancy…

But good question. I wouldn’t risk it - your back and abs are already getting hammered from all that squatting, and you want to be at your best for each and every set. While I don’t think light work will really hurt you, I’d still stay away from and back or leg related movement. Just to play it safe.

39

[quote]xzerasx wrote:
Congrats on the massive thread necromancy…

But good question. I wouldn’t risk it - your back and abs are already getting hammered from all that squatting, and you want to be at your best for each and every set. While I don’t think light work will really hurt you, I’d still stay away from and back or leg related movement. Just to play it safe.[/quote]

Yes I know I’m late to the party…

Have you done the Smolov routine before xzerasx? Did you take this week off? What were your results? I’m worried there might be a de-training effect.

40

I ran the Base Mesocycle about two years back, which added a similar 10-15kg to my squat. I can’t say what the rest is like, though - I caught a bad cold during the off week, and needed a couple more weeks to get back in the groove.

Don’t worry about any ‘De-Training’ effect. Smolov taxes you (it should, anyway) to the absolute max, so taking a week off is quite reasonable. Just worry about the lifts, and the results will come.