To chime in, I have almost finished the first week of smolov. I already put in a lower max than estimated, but every day has been a struggle to say the least. Has everyone else finished every rep? I missed a whopping 8 reps the first day (4x9), but that was because of the flu I thought I was cured of, I missed 4-5 reps the next day (5x7), and missed two reps today (7x5). Other than that, the workout is tough, but doable, only my quads are sore all the time. I hope to update you all after finishing the base cycle.
[quote]stallion wrote:
as some of you might recall i embarked on a fourth week in the smolov base meso cycle, using 2.5kg more for each set compared to week three.
it’s been a pretty tough week. And to motivate myself to go alone in the garage to do the grueling work has been difficult, but I always think about the reward ahead (new pr!), so i keep on lifting!
[/quote]
Good work stallion.
Adding a fourth week to the base mesocycle with increased weight is insane.
I am planning on doing the smolov base mesocycle for front squats in a few years time when I am advanced enough to tolerate that sort of workload.
I am sorry for replying so late, and I am happy to see so many good comments on this board.
jonboy-uk
Nice work stallion.
I did 3 weeks of the intense cycle following completion of the base cycle and then stopped.
That was a week ago. I decided to start doing the base meso-cycle again but for deadlift.
I’ve just completed the first week of base meso-cylce for deadlift. Not too hard yet.
My max deadlift is 152.5kg, I set the smolov max to 150kg.
<<<
You did not do the switching period? How was your gains? You did it for ordinary back squats?
I would not advice you to to smolov for deadlift. But since you are not on an advanced level yet
(no offence) you will probably be okay. But I would not reccomend anyone to do the smolov for deadlift.
The saying is that it is too hard on the cns. But then again, if you can make it through you are probably
going to get a lot stronger. Work hard and work smart!
daraz
Man, we got to give it to you, you have the heart of a champion!
<<<
Thanks daraz, I do my best.
arnoud verschoor
To chime in, I have almost finished the first week of smolov.
I already put in a lower max than estimated, but every day has
been a struggle to say the least. Has everyone else finished
every rep? I missed a whopping 8 reps the first day (4x9), but
that was because of the flu I thought I was cured of, I missed
4-5 reps the next day (5x7), and missed two reps today (7x5).
Other than that, the workout is tough, but doable, only my quads
are sore all the time. I hope to update you all after finishing
the base cycle.
<<<
When you embark on smolov you must test your 1RM before you start the program.
Estimating the 1rm is not good enough. Forgive me for telling you if you already
did that. I have always been able to complete the first week. It is always the
easiest week of the base meso cycle. You shouldn’t really be struggling too much
with it. Of course it is damn hard, but you should be able to make it. If you missed
8 reps the first day, your 1RM is far to high. If you were sick that is another
reason you miss. Take your time to heal before you do smolov. Missing two reps
on 7x5 is not too bad, but I think you still should be able to perform all reps.
Yes you will be in pain all the time. Welcome to smolov!
Regular Gonzalez
Good work stallion.
Adding a fourth week to the base mesocycle with increased weight is insane.
I am planning on doing the smolov base mesocycle for front squats in a few
years time when I am advanced enough to tolerate that sort of workload.
<<<
I trained for a few years before I tried smolov, and the very first time was
truly hell. I have tought of adding a fourth week a few times before, but have
never done it because i was so wrecked after the last workout of week three.
This time around I decided to just get into it. It was a blast. And I wondered
when I was (if ever) going to hit the wall. The last workout in the 4th week
I finally hit the wall. I managed 6 sets, then did 2+1 for the last four sets.
I gave it all, and there was nothing left. I was out of steam.
Here is a update of yesterdays workout, intense meso cycle workout #4:
Yeah I’ve heard the CNS stuff too… well I feel fine. Its hard work in the workouts but outside of them im fine. Like you say put it down to being a beginner. I think as a beginner this is a good way to just get stronger real quick. It definitely worked for squats. I didnt try for a new max after the intense phase but going on the reps I was doing it should have gone up atleast 5 kilos or so more.
Finally, I think the increased leg strength from improving my squat by 15-20 as smolov has done, should mean my deadlift max is ready to increase without too much trouble also.
Another training video for those interested.
I have been unable to keep up the progress that i expected in the intense phase.
- flu
- went off creatine and ribose (lack of money)
- poor eating
but still hammering away, but reaching my goal of a 200kg front squat will take longer than expected. but it will come!
edit: forgot to post the link, here it is:
I was wrong about the smolov deadlift idea! I had to call it quits the other day at the end of week2.
I was really struggling to do them properly and my back wasn’t in an ideal position so I’m stopping now while I’m not injured.
Its possible to push through it with squats but deadlifts are harder.
I’m going to lay off the intensive stuff for a bit and just catch up on some upper body and basketball.
I still think I probably gained some on my deadlift and I broke several rep maxes. Will test 1-rep max it in 2 weeks or so.
wise decision! it is too hard with smolov for the dl.
Amazing work Stallion. I hope you reach your 200kg front squat goal. As an experienced Smolov trainer do you have any thoughts about doing Smolov with box squats?
Cheers
Jack
When doing box squat, you get stronger out of the hole, plus you use less weight compared to ordinary squats.
So I think smolov with box squats would be a good idea. But I’d advise to do it in a powerrack or with spotters. Not fun missing a rep, sitting on the box.
Thank you for the compliment.
Reaching 200kg will take a bit longer than I planned, but I WILL get there! Hopefully before the summer!
Well, I finished the smolov mesocycle today. Here are my plans for the switching phase, starting friday:
Wk1
Fri/sun/tues
-3 or 4 sets jump squats supersetted with rebound jumps
-3 or 4 sets light speed squats with bands (to keep form and explode)
-4 or 5 sets goodmornings supersetted with ab work (to let the hamstrings catch up, I won’t go crazy with these)
I’ll test my max prolly this sunday
Week 2 and 3:
The same routine, but I’ll add 3 or 4 negatives 10/20% above my max on friday and tuesday
Lemme know what you think!
Hey Stallion…im doing waterburys TBT as of right now and have been front squatting 3x/week. I have pretty much fallen in love with how strong/big I’ve gotten these past 3 weeks. IM planning a smolov base mesocycle for the front squat within the next couple weeks.
I was just wondering what other types of exercises you do/did. I hurt my back a couple weeks ago deadlifting, so I’m gonna take quite a bit of time off from that. But what do you recommend benching wise? As far as I understand, no other leg exercises, correct? Sorry for the long winded post.
[quote]arnoud verschoor wrote:
Well, I finished the smolov mesocycle today. Here are my plans for the switching phase, starting friday:
Wk1
Fri/sun/tues
-3 or 4 sets jump squats supersetted with rebound jumps
-3 or 4 sets light speed squats with bands (to keep form and explode)
-4 or 5 sets goodmornings supersetted with ab work (to let the hamstrings catch up, I won’t go crazy with these)
I’ll test my max prolly this sunday
Week 2 and 3:
The same routine, but I’ll add 3 or 4 negatives 10/20% above my max on friday and tuesday
Lemme know what you think![/quote]
The switching phase consists only of two weeks in the original program. after the smolov base meso cycle, you take 4 or 5 days off before you attempt a new 1rm. You could do some light work in the off days, but not anything that would affect the 1rm on friday or saturday. I usually max out at the saturday.
What I use to do in the switching phase is as follow:
Sled-draging / farmers walk / or other substitute
standing vertical jumps
standing long jumps
Eccentric squat
Deep squat jumps with barbell
Explosive partials
the Eccentric squat is performed twice a week (mon, fri), and the first week there is four workouts (mon,wed,fri,sat), and the second week three (mon,tue,fri).
But the key in this phase is maximal speed, and explosiveness, and it is a time off the really heavy lifting, apart from the eccentric squats.
The eccentric squats can be performed in various ways, the best way i think is to do it in a powerrack, and then just decent as in a normal squat, and get off the weight in the bottom position, and let it rest on the pins. Alternatively, get one or two spotters to help you in the concentric phase. When the weight starts to get REAL heavy, that is not so smart tough. It just gets too heavy…
Your setup looks just fine, tell us your new 1rm when you have tested!
[quote]golferguy12 wrote:
Hey Stallion…im doing waterburys TBT as of right now and have been front squatting 3x/week. I have pretty much fallen in love with how strong/big I’ve gotten these past 3 weeks. IM planning a smolov base mesocycle for the front squat within the next couple weeks.
I was just wondering what other types of exercises you do/did. I hurt my back a couple weeks ago deadlifting, so I’m gonna take quite a bit of time off from that. But what do you recommend benching wise? As far as I understand, no other leg exercises, correct? Sorry for the long winded post.[/quote]
I got chills down my spine when i heard that you are going to do the front-squat for the smolov base meso cycle. Wonderful idea! I wish you the best of luck. You will find this is very hard, but still easier, than doing it with backsquats.
Mostly I have done nothing but front squats. A lot of the time, I tell you - and believe me - you think that is enough. If you have the energy left, you could do some nordic hamstring exercises (works the hams, but not stressing your lower back). I sometimes do some light deadlifting as well in those periods.
What concerns upper body work, you could do as much as you like, but listen to your body. Those days you feel like it, you could do bent barbell rows, benching and millitary press, or other exercises. No reason to hold back. I’d advise to do upper body after the front squats. If you do chest work before front squats, it could be difficult to hold the barbell because you are tired in the arms and shoulders.
Sometimes i just do the front squats and go home, other times i do some overhead squats as well, push jerks, benching or millitary presses, or some lat work. I lift without a belt, so I do not do much ab work these days. When you do heavy front squats, I promise you you will feel it everywhere!
Good luck!
Hey stallion-
Well, Im through my first week of smolov and I didn’t miss a rep, although I was quite close on my 10 sets of 3 day. My hips have always been unflexible and are starting to get sore. Is there any stretches/dynamic exercises you do to keep everything loose? Let me know because next week is gonna be a killer lol also how long are your rests between sets? I have been keeping mine at around 2-2.5 minutes…
No good advice really. My hips were killing me as well the first time.
golferguy, congrats on making week one! Week two is the decision maker. If you can do that, then you will make week three as well. The heavier the sets becomes, the longer the rest your need between sets. I sometimes use 5+ minutes for rest periods. I never time them, I just do it on my gut feeling. the point is to get strong, not to do the workouts quickly. 
Here is my latest video… Max-attempt coming up soon.
Well, went from a 160 kg to a 170 kg full back squat. Can’t go on with the rest of the cycle, got a stomache flu for like a week now. To be honest, I expected a bit more. Before smolov, I already had attempted 165 kg, missed it closely. The high rep days were the worst, I actually liked the 10x3 days.
arnoud verschoor:
160kg to 170kg in what cycle?
only base meso cycle, or entire 3month program?
I have never increased 1RM with more than 10kg in the base meso cycle. If you are talking about the base meso cycle, a 10kg increase in your max lift is very good.
I also like the 10x3 days better. High reps are harder.
Here is my latest video from 1RM squat day, after smolov:
Base meso, fuck, I wanted to do the intense cycle, but I got sick. If I’m lucky I’ll try smolov again later this year.
10 kilo increase in 1RM in the base meso is good. chance is also that you got in an “overtrained” state, and that your body would need more than one week to benefit from the strength gains. First time i did smolov, i went from 172.5kg til 180kg after base meso cycle, but still with a week rest after completion of the base meso cycle, my body was tired.
I had a tremendous boost in the switching cycle and the intense meso cycle, and made an easy 200kg 1RM after the program. A total increase of 27.5kg, the 2nd time i got 30kg.
First heavy deadlift since the injury one year ago. I am so happy!
also pr in overhead press and overhead squat.