Rotating Smolov Program

Training Bodybuilding
1

This is something I’m planning to start on January 20 (I’ll be going on vacation soon and unable to do more than maintenance work until then). Basically, my thinking here is that:
(1) I prefer programs that focus on one exercise at a time, and that provide very specific instructions about weight progression.
(2) Everybody who tries Smolov seems to have success with it, including some people who applied it to other exercises.
(3) In particular, most people seem to experience most (2/3) of their gains in the first five weeks of the cycle.

Thus, the plan is to rotate Smolov from squats to lat pulldowns to bench press. I’m using lat pulldowns rather than chins because mathematically I would have to be capable of a bw + 90 lbs chin to make it work (as Smolov requires you to exercise w/60% of your 1RM), which I am not. The rotation would go as follows:
Week 1: Smolov Squat introductory week (other lifts at maintenance)
Week 2-5: Smolov Squat first cycle (other lifts maintenance)
Week 6: Smolov Lat Pulldown introductory week, Smolov Squat explosive work (other lifts maintenance)
Week 7-10: Smolov Lat Pulldown first cycle, finish up Squat explosive work (other lifts maintenance)
Week 11: Smolov Bench introductory week, Smolov Lat explosive work (other lifts maintenance)
Week 12-15: Smolov Bench first cycle, finish up Smolov Lat explosive work, (other lifts maintenance)
(maintenance meaning something like two times a week 3x8 @ 10-12RM)

If everything goes well, I would then rotate back through on variations: front/overhead squat, reverse/parallel grip lat pulldowns, incline/decline bench.

I’m pretty set on trying something that at least resembles this program, but I’m open to suggestions as to how to go about it.

About me, in case its helpful (and to make everybody feel better about themselves): I started lifting last year at New Years, and stuck with it all year except for a month and a half that I took off when I injured myself golfing (yeah, yeah, laugh it up). I only really started paying attention to diet in November. I’ve always been skinny, which has recently trended towards skinny-fat.

Numerically, I’m 6’1, 180, 19% bf per Tanita, max bench of 155 (up from a whopping 105 one year ago), lat pulldown of 200, squat (full range of motion) of 180. My goal by the end of the year is to be able to score a “one” on the NFL combine bench test, and to have my other lifts increase proportionally.

2

Welcome,

Great plan and all but let me just say with the below,

[quote]jrk264 wrote:
Numerically, I’m 6’1, 180, 19% bf per Tanita, max bench of 155 (up from a whopping 105 one year ago), lat pulldown of 200, squat (full range of motion) of 180. My goal by the end of the year is to be able to score a “one” on the NFL combine bench test, and to have my other lifts increase proportionally.[/quote]

With those numbers bro dont get caught in the minutia of trying to nail the perfect plan and following %'s etc. Just get in the gym consistantly and bust your ASS dont miss workouts eat and rest for i and your going to make marked progress.

Go get those gaols gt em early and move on to greener pastures.

Best of luck,
Phill

3

Oh and dont wait start yesterday even if its doing tons of push ups body weight squats with a broom stick etc get in the habit.

Go get em
Phill

4

Something to consider: Smolov is a squatting program and you are applying it to upper body lifts. The knees and hips are much more robust than the shoulder and can hold up to more volume.

I’d be extremely wary of overuse issues and muscle imbalances that would crop up with such an approach.

5

Thank you for the responses.

I am going to the gym and working hard at the moment, I just don’t want to start any kind of program that requires continuous workouts since I will be travelling soon.

I will continue to take fish oil to help with the joints, and will be careful about not training through pain (I’m pretty confident that I can distinguish between soreness and pain).

I hope that any imbalance issues will be taken care of by switching up the “focus” lifts over time.

I’ll report back in February after I see how things go.

6

FOr you, and anyone reading this: Smolov is a tough program, and meant for fairly experienced people. Don’t be shy about making a modification if you realize that you may have been a bit enthusiastic about your goals. Smolov induction itself is a real ass-kicker, so the actual program itself can be defined as sadistic. Check your ego, make a realistic assessment, and be ready to admit your shortcomings if you need more progression before completing it.

7

I’m not trying to be a dick, but this seems like program overkill for a beginner.

I’m not even saying that this won’t work for you, but, like Phill said, don’t get hung up on numbers.

As a beginner, your lifts should skyrocket as long as you’re working hard and recovering properly (ie: eat).

That said, good luck with this and I guess we’ll see where this goes for you.

8

Hey how did this work out for you? I am interested to see what gains you made. Thanks