Smolov and Smolov Jr

[shadowz]

Just wanted to hear peoples experience or opinions on this program.

For those not familiar here is some background on

Smolov:

-13 week squat cycle
-Mon, Weds, Fri and Sat
-Improvement of 50-100lbs on squat
http://www.seriouspowerlifting.com/3...-squat-routine

Smolov JR:

-3 week squat cycle
-Mon, Weds, Fri and Sat
http://www.seriouspowerlifting.com/2...cles/smolov-jr

At the moment 405 is a very comfortable one rep max. Last week I did try a first day of Smolov JR 6x6 @70% which was 283.5 felt pretty good overall.

Did some other variations too such as this 355 for 5



Should be starting Smolov JR Nov 4, depending on how that goes I will start the 13 week Smolov in December, thanks I'd like to hear your guys thoughts on this

[AudiPWR]

It's devastating. I've done Smolov JR for benchpress and Smolov for squats... All I can say is it takes a lot of willpower and dedication. Make sure your 1RM is 100% accurate and your going to have a hell of a time.

It took my bench from 290 to 315, and my squat from 365 to 425..

I was very happy with the gains, but all I can say is that you're other workouts are going to suck ass. It's exhausting completing the sets.

TLDR; its fucking tough shit, but if you can power through it, giver hell and you'll come out on top.

Cheers

[shadowz]

Originally posted by AudiPWR
It's devastating. I've done Smolov JR for benchpress and Smolov for squats... All I can say is it takes a lot of willpower and dedication. Make sure your 1RM is 100% accurate and your going to have a hell of a time.

It took my bench from 290 to 315, and my squat from 365 to 425..

I was very happy with the gains, but all I can say is that you're other workouts are going to suck ass. It's exhausting completing the sets.

TLDR; its fucking tough shit, but if you can power through it, giver hell and you'll come out on top.

Cheers

Thanks for the info, was your calorie intake fairly high when you were doing smolov for squats?

[scboss]

This program looks like it would be pretty intense. So does all your other lifts go into maintenance mode?

[shadowz]

Originally posted by warcaster
This program looks like it would be pretty intense. So does all your other lifts go into maintenance mode?

Basically it says that on off days if you can handle it you can incorporate chest/back and such only thing is no deadlifts at all. I will try and still do those other lifts at a reasonable maximum and see how my body responds while doing Smolov

[1-Bar]

Originally posted by AudiPWR
It's devastating. I've done Smolov JR for benchpress and Smolov for squats... All I can say is it takes a lot of willpower and dedication. Make sure your 1RM is 100% accurate and your going to have a hell of a time.

It took my bench from 290 to 315, and my squat from 365 to 425..

I was very happy with the gains, but all I can say is that you're other workouts are going to suck ass. It's exhausting completing the sets.

TLDR; its fucking tough shit, but if you can power through it, giver hell and you'll come out on top.

Cheers

Those are great gains I might do the same, ie. chest/squats.

[scboss]

Originally posted by shadowz


Basically it says that on off days if you can handle it you can incorporate chest/back and such only thing is no deadlifts at all. I will try and still do those other lifts at a reasonable maximum and see how my body responds while doing Smolov

Maxing out my deadlifts and bench to prep for this program. Something tells me its gonna whip my ass worse then anything ive ever done

[shadowz]

Originally posted by warcaster


Maxing out my deadlifts and bench to prep for this program. Something tells me its gonna whip my ass worse then anything ive ever done

Just finished the three weeks on Saturday, didn't give myself much time to recover. But I was able to go from 405 1RM, to a confident and low 440.

My friend also added 42 lbs to his overall 1RM.

Doing this over and over my form had improved significantly, strength and endurance are through the roof. Because of this on Saturday I will aim for 315 for 20 reps.

Also I will be starting the 13 week Smolov program in 2 weeks

[scboss]

Originally posted by shadowz


Just finished the three weeks on Saturday, didn't give myself much time to recover. But I was able to go from 405 1RM, to a confident and low 440.

My friend also added 42 lbs to his overall 1RM.

Doing this over and over my form had improved significantly, strength and endurance are through the roof. Because of this on Saturday I will aim for 315 for 20 reps.

Also I will be starting the 13 week Smolov program in 2 weeks

yeah im gonna do the 13 week one starting jan 6th. Right now I can 1rm 315 confidently and around 355 with a spot. Wanna hit that 405!!

[shadowz]

Originally posted by warcaster


yeah im gonna do the 13 week one starting jan 6th. Right now I can 1rm 315 confidently and around 355 with a spot. Wanna hit that 405!!

You'll get there, just after doing JR it has boosted my squatting without spot either. And out of all the reps and sets I had never hit failure either

[Milk2%]

You didn't even squat past parallel. Its Ass to Grass or it just doesn't count.

[Milk2%]

Also

[shadowz]

Originally posted by Milk2%
You didn't even squat past parallel. Its Ass to Grass or it just doesn't count.

Well sir that was my first week of doing low bar squats ever, my mobility nor form were on point at that time.

And I'm sure you know when low bar position you cannot go "ass to grass" without having your lower back round. Please educate before talking nonsense

[Milk2%]

More years of education then you can imagine! You're not getting full depth one way or another, or you just says its cause its low bar position. Seen more then my fair share of people get lower then that easily.
You can even see your fighting against getting lower. Think of all the real gains you can get if you target the full range of motion

[Phl0xed]

Revives a 4 month old thread to troll. Must be an armchair athlete.

On a more relevant note: Are you still doing the 13 week program? How are you finding it?

[Milk2%]

Originally posted by Phl0xed
Revives a 4 month old thread to troll. Must be an armchair athlete.

On a more relevant note: Are you still doing the 13 week program? How are you finding it?

More of an Athlete then you'll ever amount to. In a wheel chair....or on my legs.

revive old threads cause the past 4 months i've had a life not troll these forums daily. Get it right

[shadowz]

Originally posted by Milk2%
More years of education then you can imagine! You're not getting full depth one way or another, or you just says its cause its low bar position. Seen more then my fair share of people get lower then that easily.
You can even see your fighting against getting lower. Think of all the real gains you can get if you target the full range of motion

I'm not here to argue with you, as mentioned that was the first time I had worked with the bar on my delts coming from a high bar position, did not have the correct mobility in my hips to draw back far enough without having my lower back round. A lot has changed in 19 weeks or so since I had uploaded that video.

Someone with years of education should chime in on mobility and form improvement such as foam rolling, hip opening exercises. Be positive, giving someone feedback like

"You didn't even squat past parallel. Its Ass to Grass or it just doesn't count."

Is pretty useless. Why not chime in and share your knowledge. I don't even take this as a personal attack, but I feel you could approach things in a different light.

Let's use this thread for constructive comments for myself, yourself and anyone else squatting.

Here's one that I will start with:

Stretching your calves/ankles are usually ignored when preparing prior to your lifts. I highly recommend anyone to add this to your pre lifting warmup/stretch.

Originally posted by Phl0xed
Revives a 4 month old thread to troll. Must be an armchair athlete.

On a more relevant note: Are you still doing the 13 week program? How are you finding it?

Yes I actually just finished, it was great, did not touch any other accessory work and my bench and deadlift have gone up.

[Milk2%]

I'm sorry didn't mean to offend in anyway I just saw you weren't going all the way down. A strong muscle is a long relaxed muscle, ditch that low bar cause powerlifting is almost as dumb as cross fit.

Stick highbar and get full depth, suggest working lighter weight and making sure you get 100% depth before hammering more weight.
You'll get much stronger once you notice your past parallel and you start using glutes and hams way more. Squatting is a natural position

foam rolling is a joke I haven't bought into it. I'll do it when I'm around chicks.

Most important next to the lifting and proper form is proper warm ups. Dynamic stretching
Small amount of static stretching
5-10 mins on the bike and a really good bar warm up
Cool down on bike 5-10. try and flush lactic build ups out

[ExtraSlow]

Bulgarian split squats FTW.

[Milk2%]

Originally posted by ExtraSlow
Bulgarian split squats FTW.

daily