Smolov Experience Thread For All

Training Powerlifting
101

[quote]chicanerous wrote:
chicanerous wrote:
I ended up pulling a muscle in my upper/middle back two days later (prior to my third workout, but unrelated to lifting), which took the better part of the week to recover enough function to wipe my own ass without pain. So, I’ve said f’ it and started the transition back to more well-rounded lifting with my results from the base mesocycle.

Perhaps, my switching phase was executed poorly. Too much, not enough, I’m not sure. I did pull an all-nighter during it for school (10-11th) and my nutrition slacked a bit near the end though. Here’s the workouts from it:

3/9:

PCL: 2x1x135, 2x1x185, 2x1x205, 1x225
SP BSQ: 4x135, 5x2x185 on :45
JSQ: 3x8x45 (shallow)
VJ: 2x8

3/12:

BSQ: 2x4x145, 3x205, 2x275, 1x295, 1x315, 1x335, 1x355
NEG BSQ: 385, 395, 405 supersetted with BJ: 5, 5, 5
KSQJ: 4, 5x20
JSQ: 3+3+3x45, 3+3+3x45 (deep, mid, shallow)
VJ: 6

3/16:

BXSQ: 3x135, 3x185, 4x205, 4x225 | 2x4x225, 2x3x250, 2x2x275 + black bands (all sets)
JSQ: 2x5x135 (deep)
VJ: 2x5

3/18:

BSQ: 2x4x155, 3x225, 2x275, 1x305, 1x325, 1x345, 1x365
NEG BSQ: 395, 405, 415, 425 supersetted with BJ: 4, 4, 4, 4
SP BSQ: 2x5x135
JSQ: 2x5x45 (shallow)

3/20:

BJ: 3, 3, 3x4, 4 (w/ hop)
RPJ: 2x40 kg, 2x60 kg, 2x80 kg, 2x90 kg, 2x100 kg, 1x110 kg, 1x120 kg
PCL: 1x90 kg, 1x100 kg (to get bar back on the rack)
JSQ: 4x50 kg, 4x80 kg, 4x90 kg, 3x100 kg (deep)
VJ: 3x5

The abbreviations are for power clean, rack power jerk, speed back squat, jump squat, vertical jump, negative back squat, kneeling squat jump, box squat, box jumps.
[/quote]

More well-rounded in what regard? To increasing one’s squat in the shortest amount of time? Because that is all Smolov does. It’s not meant to help you jump thru the roof or develop a six-pack or help your bench. If you want a bigger squat, you squat.

I’m not saying that the program you posted is good or bad, but it’s not a squat-dedicated system. That’s all…

102

I am doing smolov right now. I am currently in my second week of the mesocycle and loving it. I did the sheiko prep program for 4 weeks then took three weeks off and started smolov. I skipped the base cycle because in the Sheiko you do a lot of volume and squatting so i figured it was unnecessary.

My Experience: I love doing squats and separated my shoulder so i figured it would be a great time to do this program. My PR in squat is 405 but after the three week layoff i put in my max for smolov as 385, which is probably accurate.

Week 1: Definitely different going to the gym and just squatting but your legs get used to it. If you have squatted for a while it shouldn’t be anything to worry about, just some minor aches and pains. My whole back was pretty tight and my legs felt huge after only a week. I don’t measure them or anything but i can tell my pants are definitely tighter in the leg area than they were before

Week 2: going smoothe. Reps are hard, but not impossible yet. Feeling pretty good and looking forward to maxing out again. I hope to hit at least 435.

Suggestions: You lose a lot of speed doing the base program. I try to do some plyometrics and jump rope on the days i lift, but i have definitely noticed a serious decrease in speed and agility. If you are a beginner or even a intermediate lifter, this probably isn’t the program for you. Don’t look at the huge gains and get psyched up, because chances are you wont make it.

One thing i did notice is my squat form seems to improve every day. I really have found a nice groove. My squat form was pretty good before, but now i just really feel it all coming together. Once i drop, i just feel that grove and pop back up. Concentration is key. Really hitting your first few reps hard makes the sets much easier.

If you can’t really hit the first few easy then you should probably lower the weight. It is important to remember that it doesn’t matter how long it takes you to do a set. Resting for up to 8-10 seconds between reps especially on your last sets might be necessary for you to regain your concentration and strength. Also, dont look at the numbers. Just put the weight on and know you can do it.

It is the type of program where if you are a logical type person, you can easily reason that you will be able to do the next days weight with some amped up energy and focus. This is a squat program so forget all else, or don’t do the program. I see a lot of people asking about other lifts, but if you do this program just keep in mind it is one lift specific. Try to maintain, but know that you are there to work on one thing only and that is squats.Lastly, dont let people fool you about how tough it is. If you are an experienced lifter and know you can do it then it isn’t that bad (at least the base cycle). Good luck to all and i will let you know about my progress.
Squat On!!!

103

If you don’t care about the use of correct terminology, and just care about getting stronger, please stop reading here…

For what it’s worth, and I’m not picking on anyone here, but I’ve seen a lot of people referring to Smolov in terms of “I found the Meso Cycle to be really easy but the Intense Cycle is kicking my ass.” or "The base was hard at first, but no where near as hard as the Meso Cycle

Mesocycle is a term that refers to a small part of a long term program. Usually 4-12 weeks. A microcycle is typically 1 week long. And a Macrocycle is typically a full year of training.

So in Smolov, there are two mesocycles…The Base Meso Cycle, and the Intense Meso Cycle. The intro is only one week long and is called the Introductory Microcycle, and the switching phase is two weeks long, so it is a bastard child, and is sometimes referred to as a semi-meso cycle.

I only mention this because when someone says they are doing the meso cycle, it doesn’t indicate which meso cycle the are doing.

104

[quote]undesired08 wrote:
More well-rounded in what regard? To increasing one’s squat in the shortest amount of time? Because that is all Smolov does. It’s not meant to help you jump thru the roof or develop a six-pack or help your bench. If you want a bigger squat, you squat.

I’m not saying that the program you posted is good or bad, but it’s not a squat-dedicated system. That’s all…
[/quote]
I think you misunderstood me on multiple points.

When I said that I’m transitioning to a more well-rounded program now, I was recognizing that the point of Smolov is solely to increase one’s squat and saying that I am now returning to my normal training. My “normal training” obviously does not consist of perpetually and exclusively increasing my squat; hence, it is more well-rounded. Previously, in this thread, I posted my results on the base mesocycle – I took my squat from 325 to 385. The workouts included in my last post are the ones I performed during the two week switching phase between the base and intensification mesocycles, as outlined in the literature for the program on the Ontario Strongman site. As I explained, the intensification mesocycle (i.e. Feduleyev portion) did not start off well for me, so I included these workouts to inquire whether I properly executed the switching phase, as improperly doing so is a possible reason for this consequence. In all, the main purpose of my post was just to provide a conclusion to my original results post because I had implied that I would be completing the entire program and to possibly give an example of how not to perform the switching phase (if that looks to be at fault).

You seem to be familar with the program, considering your number of posts in this thread, but, in case you are somehow not familar with the write-up on Ontario Strongman, here’s the link:

ontariostrongman.ca/Resources/training/smolovsquatcycle.htm

And also a quotation that describes what those workouts were supposed to be accomplishing:

105

The reason you keep seeing the term mesocycle for the “Base” is because on joeskopec.com - joeskopec Resources and Information. the calculator calls the two phases the Base Mesocycle and the Intense phase. Most people just refer to the base as the mesocycle. Thanks for the clarification though, i can see how that could be confusing.

106

[quote]Modi wrote:
If you don’t care about the use of correct terminology, and just care about getting stronger, please stop reading here…

For what it’s worth, and I’m not picking on anyone here, but I’ve seen a lot of people referring to Smolov in terms of “I found the Meso Cycle to be really easy but the Intense Cycle is kicking my ass.” or "The base was hard at first, but no where near as hard as the Meso Cycle

Mesocycle is a term that refers to a small part of a long term program. Usually 4-12 weeks. A microcycle is typically 1 week long. And a Macrocycle is typically a full year of training.

So in Smolov, there are two mesocycles…The Base Meso Cycle, and the Intense Meso Cycle. The intro is only one week long and is called the Introductory Microcycle, and the switching phase is two weeks long, so it is a bastard child, and is sometimes referred to as a semi-meso cycle.

I only mention this because when someone says they are doing the meso cycle, it doesn’t indicate which meso cycle the are doing. [/quote]

I always wondered why they didn’t call it something like meso 1 and meso 2 or something logical. I assumed it was just some russian thing that wouldn’t have been in any of the NSCA etc. type books that I have been privy to.

Then again in all my russian books they still use the same terms as far as micro, meso and macro.

Wierd. must have got lost in translation.

-chris

107

[quote]chicanerous wrote:
undesired08 wrote:
More well-rounded in what regard? To increasing one’s squat in the shortest amount of time? Because that is all Smolov does. It’s not meant to help you jump thru the roof or develop a six-pack or help your bench. If you want a bigger squat, you squat.

I’m not saying that the program you posted is good or bad, but it’s not a squat-dedicated system. That’s all…

I think you misunderstood me on multiple points.

When I said that I’m transitioning to a more well-rounded program now, I was recognizing that the point of Smolov is solely to increase one’s squat and saying that I am now returning to my normal training. My “normal training” obviously does not consist of perpetually and exclusively increasing my squat; hence, it is more well-rounded. Previously, in this thread, I posted my results on the base mesocycle – I took my squat from 325 to 385. The workouts included in my last post are the ones I performed during the two week switching phase between the base and intensification mesocycles, as outlined in the literature for the program on the Ontario Strongman site. As I explained, the intensification mesocycle (i.e. Feduleyev portion) did not start off well for me, so I included these workouts to inquire whether I properly executed the switching phase, as improperly doing so is a possible reason for this consequence. In all, the main purpose of my post was just to provide a conclusion to my original results post because I had implied that I would be completing the entire program and to possibly give an example of how not to perform the switching phase (if that looks to be at fault).

You seem to be familar with the program, considering your number of posts in this thread, but, in case you are somehow not familar with the write-up on Ontario Strongman, here’s the link:

ontariostrongman.ca/Resources/training/smolovsquatcycle.htm

And also a quotation that describes what those workouts were supposed to be accomplishing:

A so-called ‘switching’ semi-mesocycle is now in order to let the body and mind recover before taking on the pre- competition cycle. With the exception of negative squats recommended once or twice a week, all lifts and exercises are now performed with maximum explosion. Series of various jumps and hops, deep squat jumps with a light barbell, etc. are on the Party approved list. So are leg presses with compensatory acceleration and similar drills. Exploding from the sticking point in the squat is another fine exercise for the switching period. “The motto of the switching program is speed, and speed again,” explains S. Smolov. For a change of pace as much as anything else. [/quote]

I am familiar with ontario strongman’s write up, and pavels, and stronglifts, and krafts. All I wanted to know what what you considered more well-rounded and the purpose of the program you listed; i.e. oly comps, strength comps, or what. Also, I don’t read EVERY post in here and apparently you posted regarding your Base cycle experience, but I didn’t see it.

All I asked was a question for me to understand your post, that’s it. And my mom says my reading comprehension is just fine, thanks. If you didn’t get that, that’s what I call a joke or j/k, so don’t get offended.

108

I’m in week 2 of the Switching Cycle and had to work up to a 605 negative today. 495 felt like 135 on my shoulders and 545 went up like a meet opener. I can’t tell you how tempted I was to roll with it and go for another PR, but with the Intense Meso Cycle starting in 6 days I decided to be patient.

It’s amazing how some times 495 feels like it’s going to permanently compress my spine and other times it feels like an easy warmup. Anyone else feel like a weight is going to crush them one day, and like they could rep it out the next?

109

[quote]Modi wrote:
I’m in week 2 of the Switching Cycle and had to work up to a 605 negative today. 495 felt like 135 on my shoulders and 545 went up like a meet opener. I can’t tell you how tempted I was to roll with it and go for another PR, but with the Intense Meso Cycle starting in 6 days I decided to be patient.

It’s amazing how some times 495 feels like it’s going to permanently compress my spine and other times it feels like an easy warmup. Anyone else feel like a weight is going to crush them one day, and like they could rep it out the next?[/quote]

I get that a lot. It seems to depend on how I unrack the weight. I have yet to “intentionally” get the same feeling of weightlessness each time. But, for me, it’s 225lbs, not 225kg…you prick. LMAO.

110

[quote]timmcbride00 wrote:

  1. Cycle: Intro, Base, Switching

  2. Status: Complete (about to start Intense)

  3. Gain thus far: 303 lb to 340 lb = 37 lb gain

  4. Bodyweight has crept up as I have been trying to bulk and add some weight. Began at 191, currently 196.

I ran Smolov Jr for DB Bench and Chin-ups during the Base Mesocycle, it was friggin’ hard but I made it through. Not sure what type of upperbody stuff I will do during the Intense Mesocycle.

I did Negative/Box Squat/Power Clean during the Switching cycle. I really enjoyed it but I am looking foward to squatting again soon.

I think the 4x9 was hardest for me because of the cardiovascular demand of doing 9 heavy reps. 10x3 was hard weight-wise, but each set was manageable because I could tell myself it was only 3 reps.[/quote]

Update:
1)Cycle - Intense
2)Status - complete
3)Gain - Intense 340 to 390 = 50 pounds, 87 pounds overall!
4)Bodyweight went from 191 to 198

I did Russian Volume for Flat BB Bench and Pull-ups during the Intense Meso.

The second to last workout (70%x3, 80%x3, 90%x5x2, 95%x4x3)was the toughest for sure.

111

Without question, Smolov is the holy grail of squatting.

I did the base back in February and gained 30lbs. Then I got into the intense cycle, but I pulled my hamstring playing football and had take it easy for a couple weeks. I could front squat and oly squat still, but I was unable to squat as I was doing. I then did Sheiko #29, gained a little, and went back for another stab at the Smolov.

Well, I just finished the second to last workout of the base, and I’m feeling stronger than ever and blasted through my 7 sets of 5 with 315. Back in February, when I started, I could only get 315 for one measly ugly rep. But I feel like if someone who is not built to squat and always had a shitty squat can add pounds to the bar, anyone can.

Long live the Smolov and long live the Squat.

Stallion should feel free now to rant about squat is life. I for one enjoy his threads glorifying the lift.

112

Hell yeah mate!!! I got goosebumps from reading your post!

113

Oh yeah, I’d like to add that eating all you can eat buffets after squatting help recovery immensely.

114

[quote]bt_impaler wrote:
Oh yeah, I’d like to add that eating all you can eat buffets after squatting help recovery immensely.[/quote]

That sounds like heaven! I love those buffets too! :slight_smile: I am very happy to hear, that you have discovered the joy of squatting!

There is a saying that if the only tool you have is a hammer, everything you see is a nail. Well, with this in mind, I may need to step back sometimes and see what I am saying and thinking, but I cannot stop being excited by Smolov, it just rocks, and so does the squat itself.

It’s just great!!!

– stallion

115

Congratulations! Very good!

116

I just realized that I never updated my results here. I have posted this elsewhere, so this is not an attempt to brag, just an update from my first post here.

  1. I completed both the Base and Intense Meso Cycles

  2. Full Smolov Complete

  3. Results:
    Base: 535->585 Gain: +50lbs Smolov Squat Base Test Day - YouTube
    Intense: 585->620 Gain: +35lbs Smolov Intense Test Day - YouTube
    Total Gain: +85lbs

  4. Synopsis: I was very happy with the gains from this program. Honestly, I would have been happy with 50lbs from the entire program, and I thought that would be a stretch. I found recovery to be the key component. I spent a great deal of time working on shoulder mobility (due to low bar position), icing, contrast showers, foam rolling, walking, eating, etc. I increased my calories around 500 on off days and 800-1000 on training days. I started Smolov at a BW of 271.5lbs. After the Base I went on vacation for a week to an all inclusive resort and ate everything that wasn’t nailed down and hit a high of only 274ish. A few days later I was back down to 272, and finished the program at 272.4. So I ate a lot more, but didn’t go up in weight much at all. Every day had it’s own challenge, but each day set you up perfectly for the next. There was always a feeling of “I did x lbs for y reps 2 days ago, now I just have to add 10lbs and do 2 less reps” (or whatever). It was always a challenge, but your confidence definitely builds throughout the program.

If I could give just one piece of advice, it would be to dedicate yourself to the Squat during this program. Just try to maintain everything else, and don’t overdo it. Your only goal is to complete your Squat reps. Everything else borders on being icing on the cake or the straw that broke the camels back.

117

Modi,

What’s craziest about the amount you gained was how strong you were to begin with. That’s incredible.

I feel like each time you get under the bar with the ever-increasing weights, you have to elevate yourself to a different level of consciousness. The weights I’m using are nothing compared to some of you guys, but I know that if I don’t get in there with the right frame of mind, I’ll fold. In fact, just today, my 7th set set of 5 reps I failed and only got 2 - I lost focus.

So instead of quitting and saying I’m done, I took a minute to breathe then I envisioned myself as a viking berserker charging into battle. So I got under the bar and 5 reps were in the bag.

118

wow…alot of people have got sick gains using smolov…wondering did anybody see increase in their vertical after the program when they were fresh or during switching phase…basically is it any good for vertical jump …obviously wont to be able to do much if any jumping during smolov …

119

[quote]Dan1990 wrote:
wow…alot of people have got sick gains using smolov…wondering did anybody see increase in their vertical after the program when they were fresh or during switching phase…basically is it any good for vertical jump …obviously wont to be able to do much if any jumping during smolov …[/quote]

As long as not getting drastically bigger, stronger legs will give you a better vertical. But remember that Smolov is a squat program, and not a program to increase your vertical jump. :slight_smile:

120

Very good gains Modi!

I see you gained the most in the Smolov Base Meso Cycle. I have a question: Your 1RM before the program, was this your all time 1RM, or have your previously done a bigger weight?

Your gains in the Base were tremendous! I usually never gain more than 10kg/20lbs in that part of the program. Then I saw your gains in the intense phase were 35lbs/15kg, and I usually gain 20kg/40lbs.

So your total gains were 85lbs/38kg, and that is very good, 26% better than I’ve ever done, and that is well deserved. I also envy you your 1 week rest in that all inclusive resort, must have felt great! Perhaps this were an attributing factor to the good progress in the base meso cycle?

If you had kept the level of progress you had in the Base Cycle, throughout the Intense Cycle, I would probably have accused you of being an alien. :wink:

Now it will be very interesting to see how you will respond to Smolov the next time around. There is no wonder you have gotten good results, you are one insane man, and not afraid of challenges!

– stallion