I did the smolov routine quite a while ago, and I used it for squat and bench at the same time.
Each time I went into the gym - i.e. four days a week - I squatted and benched the same reps/sets. The workouts were just warmup, squat, bench, maybe some chinups or abs, and then leave.
I had to drop the weight a bit for the bench - basically I just set my starting 1RM lower than it really was.
I put 10kgs on my bench, and 15-20kgs on my squat (can’t remember exactly).
Depends on how good your recovery rate is. It seems like you are a pretty fit and tough guy, so I assume it is OK. You may need to up the food intake and sleep quota though. Just remember that you only have one liver, two kidneys etc and they have to do all the metabolising of waste products, processing of nutrients to repair and build muscle, as well as doing the routine body maintenance. Hopefully they are up to doing the repair work on your upper and lower body at the same time.
[quote]wressler125 wrote:
I am also trying to destroy my upper body before embarking on smolov. I am doing this so that in the period of time while I am neglecting upper body training, my body will still be recovering from this bout of overtraining. Lifters call it supercompensation, westsiders call it circa maximal, and athletes call it peaking. call it what you want, but its overtraining to allow for overrecovery.
I am doing this throught increasing frequency as well as intensity. I have begun incorporating bands, and have started using HEAVY band tension in the bench press. Also, Tuesday was my climbing day, so I did a 4 hour session. I was dead afterwards. My hands were swollen and my forearms looked ripped. My upper back was sore the next day.
I plan on doing a light climbing session tomorrow (thursday) as well as a full upper body session.
What do you guys think of this?[/quote]
I think you misunderstood me. I’m not planning on doing any tough upper body work while on smolov. The only upper body work I am doing is my warmups.
I am currently, 3 weeks before i start smolov, overtraining my body to allow for supercompensation during smolov.
Thoughts:
If you’re only used to squatting once a week, don’t do the Smolov. ESPECIALLY not the volume mesocycle. It’ll kill you. Try to do a sort of PTP style squat conditioning, and instead of working the weights you use up, work up the number of sets you use in a workout. Then after you prepare, cycle off for as long as it takes you to recover fully. Say, take a week and do speed work. Then, hit the Smolov. It’ll be easier for you if you’re used to squatting more than 2x a week. Even if its lower volume.
As a side note, you (meaning somebody in general) should try it for the deadlift.
better have a lower back made of STEEL
I am only doing PARALLEL squats once a week. On my other lower body workout I am doing thick bar deadlifts from a platform/powercleans and powersnatches, and overhead squats. So I am doing my legs and back twice a week, and wrestling, which is killer on the back and leg musculature.
http://images.t-nation.com/forum_images/./1/.1127962902266.eccentric-squat-252kg.JPG
[the image is from the last workout in switching period when i decided to use a belt and knee wraps to get the feel for some real heavy weights]
currently doing smolov for the 2nd time. already increased the 1rm from 210kg to 220 in base mesocycle. and i am currently in the end of intense mesocycle.
i do not use any gear - internally or externally. all lifting done raw, in a low bar, wide stance fashion.
i am 27 years old, with 5 years lifting experience.
smolov demands everything from you, especially the first base mesocycle where you squat 4 times a week is pretty taxing, but you become very anabolic from it, and you can almost feel you grow.
luckily i am accustomed to high workloads as i have done boris sheiko workouts for two months before this program, and before that i build a solid base doing 10x10 in the squat once a week. I’ve always loved the squat, and nothing can keep me away from it.
Just giving my two cents, and telling you all that smolov is in deed possible to complete, but you need to love the squat 100%, and NEVER back away, always be the warrior that wants to finish off all resistance.
think of every rep, every set, every workout as a single unit, and patiently complete them all. do not care about pauses, hell if it takes you 2 hours to complete 10 sets of triples, then so be it. what we want is maximum strength!
you gotta be into it to complete this workout. but the gains are worth it.
first time i did this routine i added 27.5kg to my 1rm squat, this second time, i am on my way to a 30kg increase.
and last of all i would like to say that the reason most guys don’t squat and certainly do not do programs like smolov is because they are pussies. nothing comes for free. and what training is regarded.
squat
deadlift
if you have not done the two, and learned to love them - you do not know what training is. period.
what concers upper body work - well - i’ve just thrown in some sets for delts, chest and back when i’ve felt like it. i just checked were my raw bench was after benching almost nothing on this program, and it is actually slightly above what it was when i started this program, but this could also be overcompensation from the boris sheiko program i did for two months before smolov. boris sheiko programs rocks. high volume. for the tough guys.
in conclusion all i have to say is that if you truly want progress, you need to work your ass off, both in the training and kitchen section. and it certainly is possible. taken workout by workout.
best of luck to everybody. and also check out the english forum at butenko.org for more tips about smolov…
andrey butenko says that smolov gives best results when done raw, with high bar placement, then changing to equipment closer to competition.
and very last i will just say that true strength comes from within. and the true victories are when you make a new personal record. what others do does not matter. noone can take away you pride.
stay healthy and strong!