[quote]Re.po wrote:
I ran the Smolov Base last fall and was able to hit my first ever 500 squat. After that I made a 6 month run on Texas method, I found that I adapted well for Bench and DL but my squat seemed to suffer. After failing on a 450 squat in march I realized it was time for a change. I ran the Smolov base again finished this week. Got a 515 and seemed like there was still a bit left also hit a 10 lbs DL PR which is not too shabby for taking a month away from DL. Not sure why I ever try to move away from high volume training, but I am a volume believer now.[/quote]
Long story short I used to work out in the morning before work, and I hated it. Was never fully prepared and rarely had enough time to complete a workout. Made the decision to convert my garage into a gym and started it off with Smolov. I ran the program before about a year ago and saw great results. I used a conservative 335 1RM and went to work. I was able to squat 385 belt only and 425 using wraps for the first time. I certainly have a lot of work to due with the wraps as it completely took my out of my groove but I am looking forward to the challenge. Now time to rest up and hit the Intense cycle.
Hi all, Just wondering if anyone has any links to some Smolov info I have the spreadsheets just wanted to read as much as I can before I give Smolov a go. Iām currently in week 4 of Sheiko 29 and going to follow that with 37 as Iām trying to get accustomed to higher volumes. My best raw comp. squat is 185kg, Iām a bench only guy trying to squat. Watching Stallionās videos has inspired me to stop being a pussy and to start squatting.
[quote]Duff227.5 wrote:
Hi all, Just wondering if anyone has any links to some Smolov info I have the spreadsheets just wanted to read as much as I can before I give Smolov a go. Iām currently in week 4 of Sheiko 29 and going to follow that with 37 as Iām trying to get accustomed to higher volumes. My best raw comp. squat is 185kg, Iām a bench only guy trying to squat. Watching Stallionās videos has inspired me to stop being a pussy and to start squatting.[/quote]
Just google search Smolov Jr. Bench and click the first result.
[quote]Duff227.5 wrote:
Hi all, Just wondering if anyone has any links to some Smolov info I have the spreadsheets just wanted to read as much as I can before I give Smolov a go. Iām currently in week 4 of Sheiko 29 and going to follow that with 37 as Iām trying to get accustomed to higher volumes. My best raw comp. squat is 185kg, Iām a bench only guy trying to squat. Watching Stallionās videos has inspired me to stop being a pussy and to start squatting.[/quote]
Just google search Smolov Jr. Bench and click the first result. [/quote]
Yes, have him look up āSmolov Jr. Benchā when heās quite obviously going for the full Smolov for squatā¦GREAT idea!
Since so many people know hella lot about smolov Jr. I have a few questions for everyone. How to I know the increments to choose from. Meaning like I know the first week percentages, but where do I go after that. There is a smolov Jr. calculator online. It move in 2.5 pound increments. Lets say i bench 300 and want like 340 for contest. Where would I go from there.
I just started Smolov base for squat. Those of you who have ran Smolov several times, how do you feel about just doing the base and not the intense? I read that a lot of guys only do the base and repeat it more often instead of doing the full cycle only once or twice a year.
[quote]Colin M wrote:
I just started Smolov base for squat. Those of you who have ran Smolov several times, how do you feel about just doing the base and not the intense? I read that a lot of guys only do the base and repeat it more often instead of doing the full cycle only once or twice a year. [/quote]
I think the base is all you need. Doing the whole program seems to just increase the odds of getting injured, with not that impressive strength gains to show for it.
[quote]Colin M wrote:
I just started Smolov base for squat. Those of you who have ran Smolov several times, how do you feel about just doing the base and not the intense? I read that a lot of guys only do the base and repeat it more often instead of doing the full cycle only once or twice a year. [/quote]
I think the base is all you need. Doing the whole program seems to just increase the odds of getting injured, with not that impressive strength gains to show for it.
[/quote]
So how often would one be able to run the base only? Iāve read to wait 6 months if running the full cycle or to limit to 2-3x/year. If running the base only, how many times a year could you run it or how long between each cycle? Iāve heard of guys just running the base over and over. Do they just do that every 4 weeks with one week deload/peak/max out after the 3 high volume weeks?
If one must space out repetitions of the base cycle, what type program would offer the best type of ābreakā? High volume like sheiko or lower like 5/3/1 or westside?
I want to thank everybody for all of the useful information. This thread pushed me to run Smolov and I fucking love it.
Cycle: Base
Status: Completed
Gain: 50 pounds. 315 to 365.
Synopsis:
The only other work Iāve put in for strength is a year of 531 - this took me from emaciated runner to something resembling a man.
Many would suggest that starting Smolov with a 315 max is a terrible idea. I think for many people this is true.
I did it because Iām a form-Nazi who has never really pushed my squat. The old 315 was incredibly conservative. I suppose one could argue I didnāt gain 50 pounds on my max then. But- in spite of the fact that the Base Mesocycle got me comfortable with the idea of grinding (theyāll be times when you grind)- The 365 I hit today was also smooth/cautious. So take it as you may.
Other takeaways:
-I started with the intention of doing it beltless. This went out the window at some point. Fuck it - next time.
-I started with good mobility/depth/form. As the weeks progressed, I forced myself to roll out, lacrosse ball, etc even though I fucking hate it
-Youāll have a bit of āfloating painā as the weeks progress - ice, fish oil, Tiger Balm worked for me
-I ate a lot. I gained 10 pounds - didnāt realize
Some of the earlier posts made Smolov sound like magic, in certain circumstances. I was skeptical. If youāve never committed to squatting, if your mobility etc is squared away, if youāre tired of pulling 150 pounds more than you squat- it kind of is magic.
Iām moving onto Intense but Iāll have to unfuck myself regarding Switching - I have no idea how to structure it.
Cycle: Base
Status: Complete
Gain: 45 pounds (from 315 to 360)
Iām also a long time lurker and decided to weigh in on my Smolov experience. After not having squatted due to injury/surgery/excuses for over 20 years I decided to start again 2 years ago (formerly squatted 550 in comp equipped at age 19). Needless-to-say my squat was now pretty wimpy. I recently built back up to a 315 raw squat and decided to give Smolov a shot since Iād also torn my rotator this past summer and have stopped all pressing exercises. Even though Iād been squatting for a while I decided to do the Intro, as well as, Base cycles.
I probably experienced the most discomfort when not squatting during the first 2-3 weeks. I spend a lot of time sitting in my job and noticed a marked increase in stiffness during this period and developed some minor patella pain that receded by week two of the base cycle. I made sure to warm up extensively and I made every lift/set and found that my favorite days were actually the heaviest 10x3 days. I donāt plan on doing the intense, my goal was 350 and I beat that by 10 pounds easy. I also gained some weight (about 5 lbs) and noticed a definite increase in leg/ass size as demonstrated by my jeans.
At 45 I found the program a challenge but manageable. Iām fortunate that I have a desk job and was able to give the time and effort needed to complete this. I was able to complete both intro and base cycles beltless with only the use of my Rehband knee sleeves on the heavier sets. I also feel much more confident under the heavier weights now and hope to maintain as much strength as possible while I add deadlifting and rowing back in.
I personally ran smolov twice (just the base) and will probably never do it again. Way too rough on my knees. I still suffer from the tendonitis that I ignored and pushed through
Videos of Current Squat and Deadlift after 13 weeks of Smolov, DRUG FREE and Raw. No belt, no wraps, no shoes ā True Raw!!
520 Squat:
560 Deadlift:
After 1st Phase or Base Mesocycle, I went from 455 Squat to 500 Squat and 500 DL to 550 DL.
After 2nd Phase or Intense Mesocycle, I went from 500 Squat to 520 and DL from 550 to 560.
My Smolov succes from the 3 different times I have done it in my life ā Videos:
Iām a DRUG FREE and Raw lifter. The very first time I did Smolov, I went from a 315 Squat to a 405 Squat & a 455 Deadlift to a 500 Deadlift @ a Body weight of 158 pounds. Here is my 405 Squat @ 158:
And my 500 DL video:
Then I went into MMA Cage Fighting. After I quit doing MMA, I worked my self back up to a 405 Squat again & a 500 Deadlift again; and then did Smolov again. I went from a 405 Squat to a 500 Pound Squat, and a 500 Deadlift to a 545 Deadlift. Here is the Squat video:
Then I quit lifting for almost 2 years. When I started lifting again, I worked my self back up to a 455 Squat and a 500 DL, and I ran Smolov again. I went from a 455 Squat to a 520 Squat and a 500 DL to a 560 DL @ a Body Weight of 200! Here is my 520 Squat Video: Brian Sirois 520 Raw Squat - YouTube
A week after Smolov I did 405 Squat for 12 reps (could have did 20 reps but bad cardio right now)! Here is the 405 x 12 Squat video: Brian Sirois Raw Squats; 405 x 12 - YouTube
@ DAVE101, No, I didnāt do Deadlifts at all during Smolov. The only time I did DLās was on Max out day after Base Mesocycle, and max out day after Intense Mesocycle. There is no need to do deads at all while running Smolov! Mine, as you see went up 60 pounds without even doing them. The strength carry over from Squats is really good.
No, I didnāt do Deadlifts at all while running Smolov and my DLās went up by 60 pounds, as you can see. I think doing DLās while running Smolov would be way to much on your CNS!! Plus you donāt need to pull while on Smolov because the carry over strength from Squats to pulls is AMAZING!!
315lb squat @ 158lb to 405lb after the full smolov? Nice to hear! Iām 155lb, 315lb+ squat (testing next week), and will run Smolov starting from the base cycle the following week. Canāt wait to start.
I am going to run smolov for a meet peeking it 4 weeks out so I can work on my own and put more work on deads and peaking bench and I was wondering what stance to use? I have recently moved my squat stance out to a wide-stance and my weaknesses seem to be my quads, adductors, and maybe glutes. Should run my competition stance squat or should I run a high bar medium stance squat (maybe pause squat?) to work on my weak points? Or should I split it up maybe base meso - high bar, intense - compt stance, or 2 days high bar, 2 days wide. Or should stick to one stance?
