Smolov... An Experiment?

Training Powerlifting
41

[quote]dheeel wrote:
Hi Guys,

I’m thinking of giving the mighty Smolov squat routine a go and after reading all the threads on it here I still have a few questions and if any of you can help that would be great:

  1. I’m currently doing the 5/3/1 which means in volume terms I’m only doing 1 top set and then moving on.

I guess I would need to do the two week Introductory microcycle to build up the volume, but I’m not sure how to set it up. Are you supposed to do three days in a row the first week and then every other day in week 2? How do they line up?

  1. Would you also base the max off a training max rather than an “allout” max. E.g. if my 1rm was 190kg raw should I base it on 172kg (90%) or should I base it on the full 190kg?

Any other info and advice would be very much appreciated!

Thanks

[/quote]
Here’s a link to a more appropriate thread. There’s some really good advice and experiences in there:

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/smolov_experience_thread_for_all

To answer your questions, yes you should do the Introductory Cycle. You Squat 3 days in a row, then Lunge 3 days in a row on the first week, and then Squat every other day on the second week.

You can download a spreadsheet here, and it makes life pretty simple:

stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

I based mine of a contest max. If you want to push yourself and get the most out of it, then I would use your true max, or subtract 10lbs for a buffer, but I think using 90% is far too low, and I don’t think you’ll see the same kind of gains.

42

[quote]Vz wrote:
I usually only do one max set with my training so i wasn’t doing like the 7 or 10 sets, like it says, so just did the one max set, don’t feel the need to do anymore, then threw in some front squats and assistance stuff,

Plus i wasn’t used to the 4 times a week squatting so i did 2 sessions a week this time so it’ll take 8 weeks to do instead of 4, and when i finish this i’ll try it again with 3 sessions a week
[/quote]

Doesn’t this mean that you didn’t do Smolov at all?

(EDIT: Oops, I see now I was replying to a 2-year old post. I hadn’t noticed that.)

43

[quote]Modi wrote:
dheeel wrote:
Hi Guys,

I’m thinking of giving the mighty Smolov squat routine a go and after reading all the threads on it here I still have a few questions and if any of you can help that would be great:

  1. I’m currently doing the 5/3/1 which means in volume terms I’m only doing 1 top set and then moving on.

I guess I would need to do the two week Introductory microcycle to build up the volume, but I’m not sure how to set it up. Are you supposed to do three days in a row the first week and then every other day in week 2? How do they line up?

  1. Would you also base the max off a training max rather than an “allout” max. E.g. if my 1rm was 190kg raw should I base it on 172kg (90%) or should I base it on the full 190kg?

Any other info and advice would be very much appreciated!

Thanks

Here’s a link to a more appropriate thread. There’s some really good advice and experiences in there:

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/smolov_experience_thread_for_all

To answer your questions, yes you should do the Introductory Cycle. You Squat 3 days in a row, then Lunge 3 days in a row on the first week, and then Squat every other day on the second week.

You can download a spreadsheet here, and it makes life pretty simple:

stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

I based mine of a contest max. If you want to push yourself and get the most out of it, then I would use your true max, or subtract 10lbs for a buffer, but I think using 90% is far too low, and I don’t think you’ll see the same kind of gains.
[/quote]

Great thanks Dude. There is some great info on there and your base meso results are fantastic!

Before undertaking Smolov were you doing a high work capacity program like Sheiko or something a little less volumous?

Also how long were you resting between sets? Was it 3-5 mins or more?

Thanks again

44

[quote]dheeel wrote:
Great thanks Dude. There is some great info on there and your base meso results are fantastic!

Before undertaking Smolov were you doing a high work capacity program like Sheiko or something a little less volumous?

Also how long were you resting between sets? Was it 3-5 mins or more?

Thanks again[/quote]

Modified Westside for 2 years, with a Coan/Philippi DL Cycle in the middle, and then I did the 13 week Sheiko Beginner Cycle. I handled the volume of Sheiko very well, so that’s what led me to try Smolov.

During the Base Meso Cycle, I rested 3-4 minutes between sets for the first two weeks and then 4-5 for the last week. During the Intense I am resting 5 minutes between sets, and more if I need it. Last workout was 5x5, and I rested something like 5,6,8,10 between sets. I basically wait until the voices in my head are drowned out by the demons whispering in my ear.

45

[quote]Modi wrote:
dheeel wrote:
Great thanks Dude. There is some great info on there and your base meso results are fantastic!

Before undertaking Smolov were you doing a high work capacity program like Sheiko or something a little less volumous?

Also how long were you resting between sets? Was it 3-5 mins or more?

Thanks again

Modified Westside for 2 years, with a Coan/Philippi DL Cycle in the middle, and then I did the 13 week Sheiko Beginner Cycle. I handled the volume of Sheiko very well, so that’s what led me to try Smolov.

During the Base Meso Cycle, I rested 3-4 minutes between sets for the first two weeks and then 4-5 for the last week. During the Intense I am resting 5 minutes between sets, and more if I need it. Last workout was 5x5, and I rested something like 5,6,8,10 between sets. I basically wait until the voices in my head are drowned out by the demons whispering in my ear.
[/quote]

Thanks mate. Looks like I should build up my ability to handle volume before I try this so I can use my actual max in the calculation.