I wouldnt do smolov for DL, but whenever you decide to do a transition stage and run a peak cycle heres a list of them + calculators
http://www.joeskopec.com/programs.html
From people I have spoken to the coan/philip works great for DL.
Thanks for the link. I too have heard good things about the coan/phillipi dl program.
Has anyone ran smolov/jr. for bench AND squat, completing the base mesocycle? or even better the intense mesocycle.
Zerp, check out my log, I am currently on the last week of Smolov Jr and the Base mesocycle for the squat. I am continuing the squat into the intensive phase but the Jr for bench ends on monday.
What questions do you have? A lot of people do not recommend running both simultaneously but it has worked wonders for me. I will say though that if you have bad shoulders or weak recovery do not do it. The massive volume of bench with supermaximal loads really hits the shoulders hard, bench so much each week even began to make my biceps sore do to the rowing down motion. Leg wise say goodbye to normality, your hip flexors and lower back are in for hell.
Would anyone like to explain to me the difference between base meso cycle and Smolov jr?
[quote]Macmade wrote:
Would anyone like to explain to me the difference between base meso cycle and Smolov jr? [/quote]
Smolov jr. Has less volume
[quote]XArena wrote:
[quote]Macmade wrote:
Would anyone like to explain to me the difference between base meso cycle and Smolov jr? [/quote]
Smolov jr. Has less volume[/quote]
Yes and noâŠ
The Mesocycle is the base for the entire program. It is 3 weeks of squatting 4 days a week. You then have a week to rest/max a 2 week switching phase, and then go into the intensive.
Smolov Jr. is the duration of the mesocycle (3weeks + 4th week to max) but is made for bench and some use it for DL.
You chest cannot handle the same loads/percentages/rep scheme as your legs can for the mesocycle, the jr however is perfect for chest even though many stil cant finish due to injury or shoulder problems. I have heard of people using smolov jr for squat but that is retarded, use the mesocycle for squat, and JR for bench. I would never use smolov in general for DL but that my opinion
[quote]Macmade wrote:
Would anyone like to explain to me the difference between base meso cycle and Smolov jr? [/quote]
Just look at the sets/reps for both, should be obvious what the differences are. Would recommend Jr for first time if you want to give it a try. Jr can also be used for some other lifts (mostly bench) and Iâve never seen the base meso for anything but squats.
^^I would say negative to that statement in regards to running JR first.
run JR for bench, and the meso for squat if you cannot handle the full cycle. A lot of people are forgetting that the meso is just 1 part of the full smolov cycle. Doing jr for squats is cheating yourself.
[quote]Achilles of war wrote:
Zerp, check out my log, I am currently on the last week of Smolov Jr and the Base mesocycle for the squat. I am continuing the squat into the intensive phase but the Jr for bench ends on monday.
What questions do you have? A lot of people do not recommend running both simultaneously but it has worked wonders for me. I will say though that if you have bad shoulders or weak recovery do not do it. The massive volume of bench with supermaximal loads really hits the shoulders hard, bench so much each week even began to make my biceps sore do to the rowing down motion. Leg wise say goodbye to normality, your hip flexors and lower back are in for hell.[/quote]
I was just wondering that and thanks for answering my question, itâs nice to know from someone whoâs ran smolov for some time. I ran it a while back and couldnât finish the base mesocycle, but that was a few months ago and I had no clue what smolov really was until I actually did it. I was planning to use it to peak after summer hits for a meet. I asked because usually my deadlift goes up along with my squat but I do need to add in bench work or it just floats around the 205-225 area.
Another possibility for bench is this joeskopec.com - joeskopec Resources and Information.
I plan on running it after Jr. I will probably take a month of regular lifting to ease my shoulders, and will then run that, it has similar loads but with CG and incline involved as well
WEEK ONE COMPLETED FRIENDS!!
Status: Iâm tired and I donât want to go do my chores, ha-ha.
I really wish that stallion person would come back.
HelllOOooo, if youâre reading this, please post again!
Does anyone have a proper protocol for maxing out?>
I have never done it other than at the end of work sessions so wasnt sure the best way to approach
[quote]Achilles of war wrote:
[quote]XArena wrote:
[quote]Macmade wrote:
Would anyone like to explain to me the difference between base meso cycle and Smolov jr? [/quote]
Smolov jr. Has less volume[/quote]
Yes and noâŠ
The Mesocycle is the base for the entire program. It is 3 weeks of squatting 4 days a week. You then have a week to rest/max a 2 week switching phase, and then go into the intensive.
Smolov Jr. is the duration of the mesocycle (3weeks + 4th week to max) but is made for bench and some use it for DL.
You chest cannot handle the same loads/percentages/rep scheme as your legs can for the mesocycle, the jr however is perfect for chest even though many stil cant finish due to injury or shoulder problems. I have heard of people using smolov jr for squat but that is retarded, use the mesocycle for squat, and JR for bench. I would never use smolov in general for DL but that my opinion
[/quote]
Okay got it. Thanks. Can anyone of you link me up to the routine for both?
[quote]gorangers0525 wrote:
^ LMGTFY - Let Me Google That For You
Thats funny shit.
[quote]Achilles of war wrote:
^^I would say negative to that statement in regards to running JR first.
run JR for bench, and the meso for squat if you cannot handle the full cycle. A lot of people are forgetting that the meso is just 1 part of the full smolov cycle. Doing jr for squats is cheating yourself.[/quote]
I was actually thinking of running Jr for bench and Squat after my meet in a few weeksâŠwhy would running the Jr be cheating yourself?
[quote]MattyXL wrote:
[quote]Achilles of war wrote:
^^I would say negative to that statement in regards to running JR first.
run JR for bench, and the meso for squat if you cannot handle the full cycle. A lot of people are forgetting that the meso is just 1 part of the full smolov cycle. Doing jr for squats is cheating yourself.[/quote]
I was actually thinking of running Jr for bench and Squat after my meet in a few weeksâŠwhy would running the Jr be cheating yourself?[/quote]
Im currently doing the same, with Jr for bench and squat. I dont agree that its cheating yourself. Personally I didnt have the time to commit to the full smolov cycle. After doing the JR cycle i have a taste for this type of training and I will run the full cycle in the future. I only have have one last day of the JR cycle and it has definitely kicked my ass the last three weeks.
[quote]Re.po wrote:
[quote]MattyXL wrote:
[quote]Achilles of war wrote:
^^I would say negative to that statement in regards to running JR first.
run JR for bench, and the meso for squat if you cannot handle the full cycle. A lot of people are forgetting that the meso is just 1 part of the full smolov cycle. Doing jr for squats is cheating yourself.[/quote]
I was actually thinking of running Jr for bench and Squat after my meet in a few weeksâŠwhy would running the Jr be cheating yourself?[/quote]
Im currently doing the same, with Jr for bench and squat. I dont agree that its cheating yourself. Personally I didnt have the time to commit to the full smolov cycle. After doing the JR cycle i have a taste for this type of training and I will run the full cycle in the future. I only have have one last day of the JR cycle and it has definitely kicked my ass the last three weeks. [/quote]
Both of you misread the statement.
I ran smolov jr for bench and are running the full smolov cycle for squat. my ME day is this week.
I was saying running smolov jr for squat is cheating yourself, it cuts down the volume ect.
IMO, and from speaking to others with much better lifts who have ran the program:
run Smolov JR for bench and if you do not want to do the whole cycle for squat simply run the base mesocyle.
The JR rep scheme for squat is stupid i think you should just do the base meso which is still just the 3 weeks.
food for thought.
For example, Smolov base meso rep scheme = 4x9 monday 5x7 weds 7x5 fri and 10x3 sat versus JR 6x6 mon 7x5 weds 8x4 fri and 10x3 sat.
USE the base meso for squat, it is successful for a reason, many just run the base and not the intensive, the JR is made for bench
Again, your reason for not unning the full is because of time, so run the meso, dont do the JR for squat