Understanding Smolov

Training Powerlifting
1

in reading about he cycle it says-

"If you are starting Smolov’s super cycle after a major layoff perform the following two-week introductory microcycle. The Russian lifter and author shows how you can reach 90% of your peak condition in just three days:

Day 1 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 2 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 3 70%x5x4, 75%x3, 80%x2x2, 90%x1

The percentages are based on your best suitless squat right before the layoff, not on an estimated current or projected max.

The next three days of the first intro week spend doing lunges with the emphasis on maximal stretching of the thighs.

During week two squat every other day with 80-85% weights. You must be able to work up to one set of five in that percentage range by the end of the second intro week."

Now for the first week, are you squating 3 days in a row?

2

its a monday, wednesday, friday, saturday split.

Im doing it in another 2 weeks. I have been preparing both my upper and lower body for ab 4 weeks now, and will post my results

3

[quote]WhiteLable412 wrote:

Now for the first week, are you squating 3 days in a row?

[/quote]
Yes. If you weren’t, how could you do lunges for the next three days of the first introductory week?

4

yea, thats what i thought i just wasnt sure.

dammit those are gonna be a hard 13 weeks

5

Good luck. It is very tough.

6

have you done it before