Smolov... Everything?

Bigger Stronger Leaner Powerlifting & Strength Sports
41

[quote]Hanley wrote:
zephead4747 wrote:
shuddupNsquat wrote:
PMS combined and roid rage, not good mate, not good.
Plus your Irish, bad day for you my friend. Oh and your on my ignore list so I dont have to listen to your shit.
Dont direct any more comments towards me, you have nothing constructive to add
Toodles.

Hanley is one of the post constructive posters here. BY FAR, he has helped me, and given good advice to many other posters on these forums. You need to cut it a break. I realise you went post-happy and got called out on it, but relax.

seriously.

Thanks man. But that doesn’t matter sure. Cos ya know I’ve no right. NO RIGHT. Besides… I’m Irish. So what do I know? And I have roid rage. Even tho I’ve been DT’d twice in the last year.

Now… back to the incessent questions about things that are never going to be put into practice!!

[/quote]

I think someone needs a guiness…

haha

42

[quote]zephead4747 wrote:
Hanley wrote:
zephead4747 wrote:
shuddupNsquat wrote:
PMS combined and roid rage, not good mate, not good.
Plus your Irish, bad day for you my friend. Oh and your on my ignore list so I dont have to listen to your shit.
Dont direct any more comments towards me, you have nothing constructive to add
Toodles.

Hanley is one of the post constructive posters here. BY FAR, he has helped me, and given good advice to many other posters on these forums. You need to cut it a break. I realise you went post-happy and got called out on it, but relax.

seriously.

Thanks man. But that doesn’t matter sure. Cos ya know I’ve no right. NO RIGHT. Besides… I’m Irish. So what do I know? And I have roid rage. Even tho I’ve been DT’d twice in the last year.

Now… back to the incessent questions about things that are never going to be put into practice!!

I think someone needs a guiness…

haha[/quote]

God you yanks… GuinNess :wink:

43

Man 3 workouts in now… am I the only one who hates 4x9 or what?

44

[quote]shizen wrote:
real smolov base won’t work like how you want it to in the other lifts, its designed specifically for the squat and there is a reason for that. The squat can take that kind of grueling volume, its over training you don’t want to do that often.

I highly doubt if you use your REAL maximum you will not be able to do perform perfect form on the lifts-especailly deadlift- and you wont get the desired results you want in strength.

Smolov Jr however, i think is a better plan to use for the other lifts as it has shown to work well in bench and I’m sure would work better in the other lifts.

Also doing this all back to back seems silly, I would take at least one week maybe two before going another over training cycle of any sort.

Anyways thats what it seems like on paper I wouldn’t do it, but experimenting with your body is the best way to find what works for you. If you do try it just be aware of how your body is reacting, don’t try and push yourself too much as it will just cause an injury. Good luck with it if you try it be interesting none the less.

Edit: also smolov jr is MUCH easier compared to real smolov base meso, and intense meso. I would try base meso in the squat using atg squat maximum and see how your results are.[/quote]

I’m already at week 3 of the Smolov Jr ATG squat. It’s unbelievably hard, but I love it. Anyway, good point. I think I’m gonna stick to Smolov Jr for a while for everything. However, I might still try to Smolov everything if the Jr becomes “too easy.”

45

Let me know how you get on mate, do you have a log?

Am going to do two weeks with high reps on everything then do smolov.jr for the overheads squat. Will see how it goes before going onto the full smolov programme for it.

46

[quote]shuddupNsquat wrote:
I’m considering doing something simular, squat and overhead press for sure, was tempted to do it for bent over rows too but my lower back would be fried. I do pull ups at a playground so cant get any added weights on my pulls, as I dont drive either.

Smolov sure is a bitch.
[/quote]

Just one advice for the overhead pressing. I did smolov jr. for the millitary press. I got a severe problem with my elbow, and i lost feeling in my pinkie finger on my right hand, this took months to get rid of.

It simply was too intensive training. I had put my 1RM on the exact 1RM that I had. My advice is to set your 1RM a bit lower (5-10kg) than your actual 1RM when you do the progam. Then you can be sure to make it through, but chance of injury is less, and you will still be stronger.

The risk is not worth it doing this program with your actual 1RM in the millitary press, I sure would not do that again. It was fun and very hard, but it gave me only a 2.5kg increase in the millitary press, although a few weeks later I was a bit stronger, so ofcourse i obviously overtrained on the progra, which is also tha point, but getting injuried is just not worth it.

I had absolutely no strength in my right hand by the end of the cycle, and i had pain going down my forearms and to my elbow.

I have done smolov jr. three times for the benchpress, and this goes a lott better. The first time I put in my actual 1RM when I started the program and then i was in a lot of pain all the time ( had some shoulder issues from earlier as well).

What have worked wonders tough is to set the 1RM a bit lower than the actual 1RM. This time around I have actually set the 1RM 10kg lighter than my actual 1RM, but I know with the consistency the program provides, I will still be stronger, if so only with 2.5kg, I’d still be happy, because that is stronger than I have ever been.

47

[quote]shuddupNsquat wrote:
I am SERIOUSLY considering doing smolov for overhead squat. That would be seriously badass. I could imagine that any pressing assistance work would be non existant however. But damn it would be badass.[/quote]

Overhead squat is an easier exercise than both squat and front squat. Especially so if you have a good overheas squat technique. But doing it would definately add mass to your upper body. But it would not be enough for your lower body. I have myself tought of that idea, but never done it.

48

[quote]ninearms wrote:
Don’t be conservative. Leave the numbers as they are - what looks like hell on paper becomes very doable. I found the 3rd week of the base meso to be the easiest (apart from test day in week 4 obviously). Trust the program!

However, I’d be wary of running them back to back. Your strength and speed will drop off after you test in week 4, and it will take a couple of weeks to really get back up there. I wouldn’t overlap them either. I’d do the 4 weeks, then take a week off and do some plyos, light snatches/C&J, box jumps, med ball throws etc, then start the next cycle.[/quote]

Sounds very odd that you think that week three in the base meso cycle is the easiest. I have done the program many times, two times for the back squat, and three times for the front squat, and a few times only base meso cycle for front squat. Week three is always the hardest. If you are a seasoned lifter, week three should be real horror.

49

[quote]stallion wrote:
Sounds very odd that you think that week three in the base meso cycle is the easiest. I have done the program many times, two times for the back squat, and three times for the front squat, and a few times only base meso cycle for front squat. Week three is always the hardest. If you are a seasoned lifter, week three should be real horror.[/quote]

For even the Smolov Jr, week 3 is what killed me. I felt stronger, but I only did 6x4 today because my back gave way before I could finish my last 3 sets. Tomorrow is 10x3.

I think this is a good reason to keep my progression conservative.

50

[quote]shuddupNsquat wrote:
Let me know how you get on mate, do you have a log?[/quote]

My log is in the training logs forum. Just look for “Smolov… Jr.”

51

Thank you for the advice Stallion. What I am planning is smolov for overhead squat and snatch grip deadlift, so I do each training day twice, once for each exercise. So 2 days training, 1 day rest. So the programme will take twice as long as it should do.

So for example, i do 10x3 day twice in a row. Once for my overhead squat followed by chest tri and shoulder assistance exercises (pushing) and then the next day do my snatch grip dead day for 10x3, with pulling assistance exercises.

All the assistance exercises, will have no or bare minimal use of the lower back.

I am however, not going to be stupid, and do this for the smolov jr first, and see how that works for my overhead squat and snatch grip deadlift.

I’ve done harder programmes than this, although I know its a complete BEAST that breaks men, but I think if I prepare for it right and ease into it with smolov jr I might make it through.

Undeadlift, are you using a belt or not buddy? And are you going ass to ground?

52

No belt ATG.

53

Awesome mate.
Will be checking your log, am starting a 2-4 week training routine tuesday to lay the foundation for smolov .jr.

Will keep checking your log to see how your getting on.

54

I downloaded stallion’s Smolov file. It turns out that I’m using weights a lot heavier than I’m supposed to use. No wonder I burned out too quickly.

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Yes, Currently the smolov file is not in english, but I will most likely translate it at a later time and make it available, it should be possible to understand it anyway. There are also online translators that could be used to translate words one do not understand. If something is unclear, send me a message.