Hello. I’m doing Smolov Jr. this month. 2 days ago, I did Ian King’s Suicide By Squat so I went straight to 8x4 @ 80% (150 lbs). My current 1RM is 185 lbs. By the end of the month, I hope I can squat 205, and if I’m lucky, maybe even 225 (I’m banking on newb gains for this one).
I picked the Jr for a few reasons:
-I’m not that strong yet
-I still want to train my hamstrings on all my squat days to some extent
Anyway, I’ll be doing 10x3 @ 85% tomorrow. I’ll keep posted.
Good call on the Smolov Jr. The Smolov base meso itself inspired me to construct my Double Progression Training in the squat just last March.
I see you can’t squat 1.5xBW yet, which leads me to doubt your GPP even for the Smolov Jr. Unless you’ve been doing some serious leg work for a while, I don’t think you can handle it.
I’ve been doing 20-rep breathing squats followed by 12x50m sprints twice a week last month. After coming from a killer back spec phase also last month, I think I can handle the Jr. I’ll let you know if I’m wrong. Hopefully, I’m right.
Sorry if I skipped 10x3 @ 85%. I had some problems and I didn’t want to fall behind. Anyway, I did 145x6x6 today. It seemed a lot lighter than last weeks 150x8x4. Feels good.
Surprisingly, a local powerlifter who I alternated in the squat rack told me I was strong and had lots of potential powerlifting in Jr divisions. Honestly, I don’t think I’m that strong compared to most of you. In any case, he offered his services and I may train under his fold.
7x5 @ 155.
8x4 @ 165.
10x3 @ 175. I think I hurt my sartorius.
6x6 @ 155. It feels lighter than last week’s 6x6 @ 145. My hopes are up.
Looks like I was wrong. Good job.
Hehe. Thanks.
I like Smolov. I think I’m gonna start Smolov Bench Press next week, as in the ACTUAL Smolov base meso.
7x5 @ 165. I think it’s taking its toll on the joints of my left leg. In any case, I’m determined to finish everything.
6x4 @ 175. Yup, I didn’t finish the last 2 sets thanks to my back. I feel terrible.
[quote]undeadlift wrote:
6x4 @ 175. Yup, I didn’t finish the last 2 sets thanks to my back. I feel terrible.[/quote]
be careful its very common to get injuries on over training programs like this one-first attempt at smolov strained my groin/hamstring, came back after few weeks started over did fine-. Its best to drop it if you start to feel weak, at that point its not helping you.
[quote]shizen wrote:
undeadlift wrote:
6x4 @ 175. Yup, I didn’t finish the last 2 sets thanks to my back. I feel terrible.
be careful its very common to get injuries on over training programs like this one-first attempt at smolov strained my groin/hamstring, came back after few weeks started over did fine-. Its best to drop it if you start to feel weak, at that point its not helping you. [/quote]
Yeah, I know what you mean. Tomorrow will be my last day, then it’s a week’s rest. I won’t force tomorrow if my body isn’t up to it. Otherwise, I’m determined to finish every rep of every set. I want to squat my first 200 in a week.
I think the first excel file I downloaded is the reason why I’m like this. According to stallion’s Smolov file, I’m using too much weight.
Because I overshot my progression, I decided to stop. Yup. Apparently, I’m only supposed to do 10x3 @ 170 today, but since I did 6x4 @ 175, I think I’ve made the necessary adaptations. Testing would be next Saturday.
Good luck
go for the 205 you got it
Nice! You went from 18x1 to 175x6x4 … 175 is 95% of 185. Very nice.
205 should be cake.
All this smolov talk has me wanting to try it out… I’m starting to stall out on that stupid madcow 5x5 routine again. :-/
What are you doing for the other lifts? Any rows/chins? Benching?
[quote]goochadamg wrote:
Nice! You went from 18x1 to 175x6x4 … 175 is 95% of 185. Very nice.
205 should be cake.
All this smolov talk has me wanting to try it out… I’m starting to stall out on that stupid madcow 5x5 routine again. :-/
What are you doing for the other lifts? Any rows/chins? Benching?[/quote]
Thanks. This week, I’ll Smolov Jr. my bench. 3 weeks later, my deadlift. 3 weeks after that, pullups, then squats again (but squats will become Smolov base itself). On a particular maintenance day within each week, I’ll do some 5x5 on the other lifts I’m not Smoloving.
[quote]alocubano1110 wrote:
Good luck
go for the 205 you got it[/quote]
Thanks. I really hope I can get 205. I’m actually aiming high. Well, maybe too high. I’m actually banking on 225.