Smolov Experience Thread For All

Training Powerlifting
201

  1. Cycle: [Base Meso]

  2. Status: [Completed]

  3. Gain: [20kg/ 44lb increase in Squat, 140kg/ 308lbs to 160kg/ 352lbs]

  4. Synopsis: During the 4 week base meso cycle my bodyweight went up from 170lbs to 180lbs, didn’t measure legs, but they looked bigger. Gained a few more stretch marks over my biceps, despite no curling. One day a week i bench pressed for low weight and high reps, but stayed away from much other work, and as a consequence i found it lacked the fun of a mixed program, (missed deadlifting, OHP etc).

I didn’t bother with introductory cycle since i already squatted 2x a week, and still felt no leg soreness, apart from the very first workout maybe.

I think one or two of the previous posts describes a massive improvement in form and depth during the program, i found this to be the case too.

202

Good gains marty. Did you base the cycle on your actual 1RM, or did you alter it?

203

I did Smolov in Nov-Jan after an injury forced me to stop all upper body work.

  1. Cycle - Base + Intense
  2. Status - Complete
  3. Increase - 45lbs. Started at 340, ended at 385.
  4. Body Weight - 185 start, 200 finish
  • I found the intense phase to be easier than the base meso cycle. Probably because I didn’t test after the base, so the intense phase was based off 340 instead of a new max. I’m sure I screwed the pooch there and cost myself some pounds.

I injured my elbow again about a month ago, so I’m doing another round.

  1. Cycle - Base meso
  2. Status - 9 workouts in
  3. Tested max at start of program - 355. End, 385.
  4. Body Weight - started at 185
  • After the first time doing this, I realized my squat was high. So I’ve been rebuilding my squat so I can get depth. I plan on competing late next year. 355 was parallel. I’m doing this round with a box set about an inch below parallel. I’m hoping to get a legit 405 squat out of this cycle. And I will be testing prior to starting the intense phase in a couple weeks.

An interesting side note of all the heavy squatting. First time around, I took over 3 months off of all pressing. When I was finally able to bench again, I was pressing my previous 1RM within a couple weeks and had a 10lb PR in a bench comp less than 2 months after resuming bench. My DL didn’t suffer any either.

Edited to add ending weight I’ve started the intense phase, but took a week off for vacation. Starting week 2 of this phase tomorrow, 10/4.

204

  1. Cycle: Intro+Base+Switching

  2. Status: Completed.

  3. Gain: 65lbs. Start: 315lbs, End: 380lbs (didn’t go to failure, might’ve been a bit higher)

  4. Bodyweight: Start: 186lbs @ around 21%bf, End:196lbs @ around 21%bf

  5. Thighs: Start: 25,75’‘, End: 26.75’’

  6. Synopsis: I entered 315lbs as the starting max, 95% of my last tested max (330lbs 4 months ago). Actual max might’ve been around 350lbs, since I had just finished the 1st month of Korte 3x3 (which works the 3 lifts for 2 months).
    Then I ran the 2nd month of Korte 3x3 just for Bench, while running Smolov Intro+Base.

-Equipment used: knee sleeves, no belt. During max test day, I used knee sleeves and belt.
-Bench work: 2nd month of Korte 3x3. Bench went from 230lbs to 240lbs.
-Deadlift work: Rack pulls once a week. Max Deadlift was 375lbs, tested 4 months ago. Actual max might’ve been around 395lbs after the 1st month of Korte 3x3.
I tested my Deadlift on the same day right after the Squat max test. Deadlift went from 375lbs to 430lbs.

Factors which might’ve contributed to my gains:
-Annual job vacations (around 10h of sleep a day).
-Ate a lot.
-Supplements (Whey, Creatine, Fish Oil, Vitamin C, Glutamine tablets).
-Doing the 1st month of Korte 3x3 right before Smolov.

Today I did the first workout of the Intense mesocycle using 380lbs as starting max. Hopefully I’ll reach around 400lbs by the end of this phase. Only limiting factor could be that vacations are over and I might get around 7h of sleep a day. But I’ll continue to eat a lot, use supplements, and wear a belt and knee sleeves every workout (on this phase it’s advised to wear full contest gear).

205

UPDATE:

  1. Cycle: Intense

  2. Status: Completed.

  3. Gain: 25lbs. Start: 380lbs, End: 405lbs (didn’t go to failure, might’ve been a bit higher)

  4. Bodyweight: Stayed at 206lbs @ around 21%bf

  5. Thighs: Start: 26,75’‘, End: 27.10’’
    Log: http://stronglifts.com/forum/cyberden-s-smolov-log-t30904.html

  6. Synopsis:
    Equipment: belt and knee sleeves with weights over 300lbs.
    Supplements: whey and creatine after every workout.
    “Injuries”:
    -Left adductor (inner thigh) and left calf by the end of 1st week. This was due to forward lean on the squats.
    -Left elbow and lower back by the end of 2nd week. This was due to close grip on the bar. A wider grip fixed the issue. Pain had me reduce the weights by 5% in a couple of workouts, then I increased the weights again after the fatigue was gone.
    -On the very last workout, I did some sets with 325lbs without a belt, and right after I did some overhead presses with ugly form. This stupid mistake injured my lower back, and it took over a week to heal. Test day was posponed until the lower back pain was gone.

Bench work: nothing serious. Just a couple of sets on the 1st week.

Deadlift work: heavy rack pulls once a week, and holding the bar as long as possible to improve grip.

Test day: 405x1 (PR)

(Those of you who played Doom will get the reference lol).

I was scared with the weight, so I didn’t go as low as I usually go. But as far as I can see on the video, I hit parallel. I decided to stop with the squats since I got what I wanted (4 plates and nearly a 2xbodyweight squat!). I also wanted to test my max deadlift:
440x1 (PR) - Finally hit 200kg, since it went up somewhat fast, I went for more.

455x1 (PR)

This was a surprise! I think this was a near max attempt, but I got greedy and went for more.

475x1 - Didn’t move an inch. Also something weird happened, the blood pressure on my head increased drastically then I had a headache, it was scary. Actually it was dumb to jump a full 20lbs after a near max attempt. I think 460lbs or even 465lbs would’ve been possible.

So finally, here’s the recap of my experience on the full Smolov Squat Cycle:
Bench: 230lbs to 245lbs (with the help of Korte 3x3)
Squat: 315lbs (actual max was around 350lbs) to 405lbs
Deadlift: 375lbs (actual max was around 395lbs) to 455lbs
Bodyweight: 196lbs to 206lbs
Thighs: 25.75’’ to 27.1’'. Before-after picture: http://i1008.photobucket.com/albums/af205/cyberden/smolovsquats.png

So I will definitely do Smolov again after a few months, but maybe just the base mesocycle. Also I will try to avoid the mistakes that set me back on this run.

206

My bad for late reply.

[quote]stallion wrote:
Good gains marty. Did you base the cycle on your actual 1RM, or did you alter it?[/quote]
I dropped 5kg off my max and ran with that. for the squats.

I’ve recently run smolov jnr on the bench and overhead press. On the bench my max went from 95kg to 110kg 1RM (100kg 4RM) in 3 weeks, and my overhead press went up from 70kg to 80kg in the 3 weeks.

For bench i set my max as 90, for ohp i set my max as 70 still.

I appreciate these aren’t the worlds greatest numbers but may be of some interest.

207

I’ve done smolov jr. for overhead presses once. Gained 2.5kg and got tendonitis that lasted for a half year. I pushed through and ignored the pain. I’ve grown wiser since. Good gains on the bench marty, congrats. Are you on youtube? If so give me a pm and I will sub to your channel.

208

What do people do for upper body while on Smolov? I get that you will probably be doing very little and not make any gains but what is needed to at least maintain upper body strength?

209

Just started Smolov yesterday. So much volume…I’m just worried my legs will bounce back before the next workout.

210

Cycle: Base meso
Status: Completed
Gain: 10kg. Started at 150kg ATG ragged and uneven. Finished with a solid and smooth 160kg ATG.
Bodyweight: No change. 86kg. Didn’t measure my thighs, but pants now feel more snug around thighs :slight_smile:
Supplements: Protein powder and fish oil - ie same as usual.

Synopsis:
Didn’t do the introductory microcycle as I had recently finished the Russian Squat Cycle in mid December 2010. I figured my squat was a little on the low side of the spectrum, so I didn’t add 20lbs/10kg in week 2 but added 5kg instead. Added an additional 5kg in week 3 as prescribed. Set my starting max @ 145kg (5kg below previous recent max of 150kg).

This is my first time with Smolov and it was brutal. The volume…my god…the volume… I was painfully sore in week 1 but it subsided in week 2. I never felt strong in any of the workouts in the first 3 weeks but I stuck with it and never missed any reps. All the weights felt like a ton on my back. Was a bit apprehensive about how my max day would go, but after one week’s rest, the rebound effect is quite dramatic.

I ate more junk food than usual and ate out at restaurants more often. Diet overall was less than stellar. Drank tons of milk. Surprised that I didn’t gain weight. Waist measurement was the same. If I ate clean, I figure I would have lost weight.

Would dearly love to complete the entire program, but I have a planned overseas vacation for 2 weeks starting the end of Feb.

211

I plan on doing Smolov base meso, starting on the 21st. Has anyone used light prowler or sled drags for aiding in recovery while running Smolov?, i.e. workout in the a.m. sled drag/prowler push in the evening. Nothing taxing just to get blood flowing and heart rate up.

212

[quote]coldhands wrote:
I plan on doing Smolov base meso, starting on the 21st. Has anyone used light prowler or sled drags for aiding in recovery while running Smolov?, i.e. workout in the a.m. sled drag/prowler push in the evening. Nothing taxing just to get blood flowing and heart rate up.[/quote]
I seriously doubt you will have much enthusiasm to do it once you get into the meat of it-- but you could try it. I would personally just make sure it is very light work. Smolov is just as much mentally exhausting as it is physically.

213

Haha Evolv, you stand correct. Actually it is so bad it is hard to combine with a normal life. For those having a normal life, I’ve made a lighter variant of the base meso cycle. If done as it is supposed to be done, it is so hard that you will dread the next workout. The end of the base meso cycle is really really hard, the intense phase is nothing for children either.

But something to consider is this: Is it worth it to train that hard? What are the gains worth if you don’t keep it up throughout the year? Say you have person A and you have person B.

Person A decided that a 10kg goal on his squat during a year is a good gain, so he sets up a schedule, that’s not extreme, but still demanding.

Person B wants to do the hardest work possible, and wants to have the fastest gains possible. It is all about the gains. He starts smolov, then runs into a bad injury coming the ene of the intense phase. He uses three months to recover, then he gets back to Smolov again, now with all his might. He increases his squat 20kg! He is so happy. Then coming the end of they year, he’s not had the full motivation, and perhaps some other issues as well, so in reality he will still have gained 10kg on his squat by the end of the year.

Which person, A or B will last in the long run, and what’s the healthiest?

I’ve been training for a long time, and I was originally a person B. Then I have slowly moved onto becoming a person A. And I thik that’s better for the long run. I’ve had a lot of injuries and I can’t attribute it to anything else but insanely hard training most of the time.

Staying away from injuries are half of the battle. Training hard is not the answer to everything. This coming from someone that has completed the smolov squat routine for BSQ 2 times, several times for the front squat, and the base meso only both for FSQ and BSQ several times.

Better would be to do a smolov cycle that’s planned in your yearly training schedule, and then have a plan for what you want to do after and before. Thing is, you might just get hooked on the volume and intensity, and everything else later on cannot compare to smolov.

So it is an individual decision really, but I think many of those who starts Smolov do not know what they’re headed into. It is a beast, and it demands patience, obedience and effort. It is no easy walk. But commit 100%, and reap the results.

The lighter routine can be found here:

programs.squatfanatic.com/smolovSalpha.xls

214

One week down with base meso smolov. Tested my max the week before @ 315 with no belt, no sleeves. I have just recently come off the v-diet(that sucked and will never do again) and had lost a considerable amount of strength(maxed at 405 on box squat less than a year ago). Used 305 as my weight in the template. This first week has gone good, the only grinders were on set 8 of 10x3 today. I have been using a belt and knee sleeves. Training has gone like this.

Monday- 4x9 am , pm 3s w/ moderate singles on 531 bench, pullups- alot.
Tuesday- light prowler forward and backwards/ light upper back and arm work.
Wed- 5x7, dl 1x1 moderate, pm pull ups- alot and abs and light tire drag
Thurs- nothing
Friday- 7x5 am, pm 3s w/ moderate singles of pushpress on 531 oh press, pullups- alot, shrugs.
Sat- 10x3

Have been doing alot of lax ball and foam rolling, also using contrast showers immediataly after lifting. 20 extra pounds is daunting for next week, hope I can keep it up

215

I don’t think I’ve posted in this thread yet, so I’ll give a recap of my experiences.

Cycle: Smolov Jr.for bench and squat
Status: Completed
Gain: 15 lb and 20 lb, respectfully. Going from 330 to 345 on bench and 385 to 405 on squat
Bodyweight: Gained about 4 pounds or so.
Supplements: Protein powder, fish oil, creatine.

Synopsis: Towards the end of the short, 3 week cycle, I definately had some soreness in my shoulders and my right knee. I could of possibly pushed through with the shoulder pain, but I have serious doubts about whether it would have been wise to do any longer of a squat program. I’ve had some pain in my knee before, but even after laying off of it for nearly a week now, I still have a bit of stiffness and my knee will give way every once in a while. This is most likely due to underlying problems and not the program itself, but it does give some cause for concern for me. I’m going to test it out today doing squats and see how it feels.

216

Not trying to go off topic, but does anybody have a good article that explains Smolov?
I found this joeskopec.com - joeskopec Resources and Information.
Didn’t know if that was adequate or not. I just wanted to make sure I wasn’t missing anything.

217

2nd week down of base smolov. This week was difficult, but not as bad as I thought it was going to be. Accidentally used 285 for first two sets of 7x5 yesterday, luckily one of my coworkers pointed out that was not 265 on the bar. That was a big relief as I was struggling. As far as injuries nothing major, just a twinge in my right knee, but it has always given me problems. Week went like this.

Monday-4x9 in a.m., p.m. 531 bench 5’s wave, lots of pullups.
Tuesday- dragged tire, some arms and shrugs.
Wed-5x7
Thursday-nothing
Friday-7x5 in a.m., p.m. 531 oh press 5’s wave pullups and dips and rotator cuff work.
Saturday- 10x3 this was the easiest day by far.

As always lots of lax ball and foam roller. Also contrast showers. One more week to go. I am ready to be done.

218

[quote]stallion wrote:
Haha Evolv, you stand correct. Actually it is so bad it is hard to combine with a normal life. For those having a normal life, I’ve made a lighter variant of the base meso cycle. If done as it is supposed to be done, it is so hard that you will dread the next workout. The end of the base meso cycle is really really hard, the intense phase is nothing for children either.
[/quote]

Or maybe you need to man up. Check out my experience on Smolov from 2 years ago on the first page of this discussion.

219

[quote]Evolv wrote:

[quote]stallion wrote:
Haha Evolv, you stand correct. Actually it is so bad it is hard to combine with a normal life. For those having a normal life, I’ve made a lighter variant of the base meso cycle. If done as it is supposed to be done, it is so hard that you will dread the next workout. The end of the base meso cycle is really really hard, the intense phase is nothing for children either.
[/quote]

Or maybe you need to man up. Check out my experience on Smolov from 2 years ago on the first page of this discussion.[/quote]

Haha! I need to man up! That’s the best fucking joke I’ve heard on this site for ages. Thanks for making me smile. FYI: Smolov SQ: 2 times, Smolov FSQ: 3 or 4 times (don’t remember). Smolov base meso cycle: Lost count. Check kraftsportNO on youtube. :wink:

220

[quote]stallion wrote:

[quote]Evolv wrote:

[quote]stallion wrote:
Haha Evolv, you stand correct. Actually it is so bad it is hard to combine with a normal life. For those having a normal life, I’ve made a lighter variant of the base meso cycle. If done as it is supposed to be done, it is so hard that you will dread the next workout. The end of the base meso cycle is really really hard, the intense phase is nothing for children either.
[/quote]

Or maybe you need to man up. Check out my experience on Smolov from 2 years ago on the first page of this discussion.[/quote]

Haha! I need to man up! That’s the best fucking joke I’ve heard on this site for ages. Thanks for making me smile. FYI: Smolov SQ: 2 times, Smolov FSQ: 3 or 4 times (don’t remember). Smolov base meso cycle: Lost count. Check kraftsportNO on youtube. ;)[/quote]
Lol, sorry man, I was just giving you a hard time man since you were agreeing with me. No hard feelings :slight_smile: That is what we get for only typing our words, hard to show expression. I wasn’t trying to be negative towards you.

Are you kraftsport on youtube? I’ve kept up with those vids for years. I actually used to watch those to get motivated on my first Smolov run in '08.