Anybody run this program and have any useful advice? Just started yesterday.
I am waiting until November to get my right rotator cuff fixed, so I thought I would work on my squat strength since I can’t BP. I am not a competitve PL, just an older guy trying to keep/get stronger…
There is a 2 week period after the 1st 4 week loading block that is focused on speed and plyo, I am thinking Band Box Squats at 60 or 65 %, Sprints and some hurdles…am on the right track?
I will probably work in some DL and GHR/Reverse Hyper/Hyperextensions, oh and a few BB curls here and there.
i am currently on it. its absolutley amazing, my squat strength literally incresaes from one workout to the next. im only doing the 4 week cycle, might i add, and im in the thrid week of it. at the beginning, i estimated my max as 365, which may have been a little high to be honest. however, this morning i did 325 for 7 sets of 5. its great. good luck, adn keep the assisatance work down. maybe drag a sled, it does wonders for your recovery. a word of caution, if you dont adequately stretch and do your recovery stuff, the whole prgram can turn into exhaustion management and nothing more. im also completely clean, all i take is a pre and during and post workout shake of gatorade and protein, which is absolutley fabulous.
im 17 and i did it and im not a juiced lifter. but i did take recovery into consideration. after each workout i took a contrast shower then ice massged my legs. and on the weekend i took an epsom salt bath. and slept like 11 hours a night. the base cycle put about 50 pounds on my squat.
[quote]tigerak02 wrote:
The juiced lifters benefit the most from this program.
It would be too hard on the body otherwise, and will lead to overtraining.
[/quote]
That’s somewhat overblown statement!!
Have you tried it??
+
Juiced lifters benefit from ANY program!
And to the original post’er - stick to the routine 100%
it is tough, expect to have brused back from the overall volume.
Do some assistance for posterior chain, some extra back extensions, lunges, goodmornings and abs.
I am a little confused on the 2nd 4 week block. I have read where guys build the 2nd 4 week block off the new 1 rep max from the 1st 4 week block? But it is nver mentioned in the article I read?
With regards to juiced lifters, I am mid 40’s and have been known to help my recovery effort through proper supplementation. Nothing is a substitute for bustin ass though, juiced or not.
To the 17 YR old, I haven’t slept 11 hours since I did to many shots of Jack Daniels on my 40th B-day…lol.
I am a little confused on the 2nd 4 week block. I have read where guys build the 2nd 4 week block off the new 1 rep max from the 1st 4 week block? But it is nver mentioned in the article I read?
With regards to juiced lifters, I am mid 40’s and have been known to help my recovery effort through proper supplementation. Nothing is a substitute for bustin ass though, juiced or not.
To the 17 YR old, I haven’t slept 11 hours since I did to many shots of Jack Daniels on my 40th B-day…lol.
[/quote]
I don’t know which article you are going off of, there are a few out there. The one Pavel wrote for PLUSA discussed only lifting on Friday and Saturday of week four (base mesocycle) and working up to a near max. I would assume you could base your next cycle off of that.
I don’t know much about plyos, which is why I leave them alone unless someones coaching me. During these two weeks I did sets of the olympic lifts with kettlebells (yes dumbbells will work too, I just happen to have a set of KB’s) As far as the juicing generalization made earlier (not the OP but someone else) I say this. I am nothing special and I was able to complete the protocol without juice. In this instance with this protocol it is a question of how bad you want it, and how hard you are willing to work for it. Good luck Over40, when you make it through this protocol you’ll have some bragging rights for sure-Aaron
I personally finished this program about 3 weeks ago(only the 1st 4 week phase)ended up with a 600lb squat@215 w/gear and for me I was more then happy with it.Actually form wise the worst one of the day but still got it so I know I have more in me.
Knowing that in the past 405 raw was a problem but not no more.Gotta admit a bit rough on the knees but fought through it.It was cause of the ultra high frequency.
As far as assistance work I did very minimal if I had anything left in me(just some upper body work)Drained the hell outta me grinding out those sets.I did do some plyo work on the in between days.
But the program will work regardless if juiced or not don’t sell yourselves short w/ the old juiced cop outs.
For me personally the best program I’ve ever done(even though a bit nerve recking at 1st looking at all the high volume and frequency).But would recommend to anyone that’s serious bout trying it.
Congrats on 600+…I am just looking at each work out and trying not to look to far ahead. I have to use knee wraps on anything over 275…they just aint what they use to be.
[quote]Loucifer1 wrote:
I personally finished this program about 3 weeks ago(only the 1st 4 week phase)ended up with a 600lb squat@215 w/gear and for me I was more then happy with it.Actually form wise the worst one of the day but still got it so I know I have more in me.
Knowing that in the past 405 raw was a problem but not no more.Gotta admit a bit rough on the knees but fought through it.It was cause of the ultra high frequency.
As far as assistance work I did very minimal if I had anything left in me(just some upper body work)Drained the hell outta me grinding out those sets.I did do some plyo work on the in between days.
But the program will work regardless if juiced or not don’t sell yourselves short w/ the old juiced cop outs.
For me personally the best program I’ve ever done(even though a bit nerve recking at 1st looking at all the high volume and frequency).But would recommend to anyone that’s serious bout trying it.[/quote]
[quote]Over40 wrote:
I have never squatted 3 days in a row,
Any idea on volume for the lunges?
[/quote]
Well, I am wondering whether I am lucky or just oposite
I remember when I was squatting 5-6 days/week, one when or the other!
Well, eastern methods are rather known for that.
Ok, Smolov’s/Sheiko’s routins are tough, but … I reckon, I’ve done worse/tougher leg routins years ago. That’s why sometimes I do not understand what’s all this whinging about (my private opinion)
Anyway, re Lunges - after all the squatting you do (depending on the micro, anything from 5 to 10 working sets) I assume that you’re WELL warmed-up and do not need too much intro sets.
therefore, do one (1)moderate/comfortable set x 5 each leg, and 2 solid working sets, say @ 75-80% of lunge max (or rather predicted lunge max).
I repeat - 2 GOOD working set x 5 reps
That should sort you out.
Remember to train the rest of the body
[quote]FairDo wrote:
Over40 wrote:
I have never squatted 3 days in a row,
Any idea on volume for the lunges?
Well, I am wondering whether I am lucky or just oposite
I remember when I was squatting 5-6 days/week, one when or the other!
Well, eastern methods are rather known for that.
Ok, Smolov’s/Sheiko’s routins are tough, but … I reckon, I’ve done worse/tougher leg routins years ago. That’s why sometimes I do not understand what’s all this whinging about (my private opinion)
Anyway, re Lunges - after all the squatting you do (depending on the micro, anything from 5 to 10 working sets) I assume that you’re WELL warmed-up and do not need too much intro sets.
therefore, do one (1)moderate/comfortable set x 5 each leg, and 2 solid working sets, say @ 75-80% of lunge max (or rather predicted lunge max).
I repeat - 2 GOOD working set x 5 reps
That should sort you out.
Remember to train the rest of the body
Well, thought I would post an update, this Smolov program is awesome. I am in the middle of week 3 and the weights that use to feel heavy don’t feel so heavy anymore. Of course in week 4 you add 20 lbs to all week 3 lifts and in week 5 you add 30lbs. The volume is a bit rough on my knees but I have been slathering on Ibuprofen Gel about 20 minutes prior to w/o and it goes pretty well. I should add about 30-40 lbs to my max in this block.
I am really considering doing this program. And the only things that may be a problem are.
A- I dont have acess to a weight room on saturdays.
And B- Im not sure if a 3 week break is possible. I am a highschool kid, and may even have trouble allowing my coach to do a seperate squat schedule. Shouldnt be to difficult since Im already squatting more than 100 pounds over everyone else, so I think he may respect my opinion enough in that aspect, but 3 weeks just seems like it may be to long. Not only just that long of a break, but considering how fast people my age recover.
[quote]FairDo wrote:
Over40 wrote:
I have never squatted 3 days in a row,
Any idea on volume for the lunges?
Well, I am wondering whether I am lucky or just oposite
I remember when I was squatting 5-6 days/week, one when or the other!
Well, eastern methods are rather known for that.
Ok, Smolov’s/Sheiko’s routins are tough, but … I reckon, I’ve done worse/tougher leg routins years ago. That’s why sometimes I do not understand what’s all this whinging about (my private opinion)
Anyway, re Lunges - after all the squatting you do (depending on the micro, anything from 5 to 10 working sets) I assume that you’re WELL warmed-up and do not need too much intro sets.
therefore, do one (1)moderate/comfortable set x 5 each leg, and 2 solid working sets, say @ 75-80% of lunge max (or rather predicted lunge max).
I repeat - 2 GOOD working set x 5 reps
That should sort you out.
Remember to train the rest of the body
[quote]Over40 wrote:
Well, thought I would post an update, this Smolov program is awesome. I am in the middle of week 3 and the weights that use to feel heavy don’t feel so heavy anymore. Of course in week 4 you add 20 lbs to all week 3 lifts and in week 5 you add 30lbs. The volume is a bit rough on my knees but I have been slathering on Ibuprofen Gel about 20 minutes prior to w/o and it goes pretty well. I should add about 30-40 lbs to my max in this block.[/quote]
Yeah I felt the same way everything just feels light on your back and not so tough anymore.Only thing I remember where my knees,being extremely sore and sensitive.But good look bro and keep hacking at it and let me know how much of again you get from your previous PR.
