Calling all Smolov veterans (and people who are interested in Smolov)

[smallkiwi]

ive posted this before, but thought id put in here too as its a good thread for it.

[Dogmai]

For Suggested Equipment you should add "gun". I know I felt like killing myself sometimes mid-session doing Smolov.

[SPFjudge]

I haven't done it yet. I am planning on doing the whole 14 week cycle after my next meet.

One of my training partners hit a 15 pound PR just doing the first 4 week cycle

^^^^^who the **** is this *******

[dparm99]

For those who have done Smolov - did your deadlift go up or down after it or stay the same?

[Philip81193]

Running Smolov's base meso for squat while doing smolov jr. for bench at the same time. Have gained 10 pounds of BW in 3 weeks so far.

I structure it this way- Alternate every day benching and squatting. In the end the program takes an extra 4 days but it allows you to never have to lift back to back days. I'll probably get flamed for this because I didn't do it the day it was written but I've been making excellent gains. I STRONGLY would not recommend this to anyone but an intermediate lifter as you'd probably burn out hard, and linear progression would be faster for a beginner so I wouldn't recommend it in that case either.

If you run it this way you'll train every damn day with no days off for 3 weeks.

[coachdeez]

^^^^^who the **** is this *******

I don't know, but he has a fat head.

[str8flexed]

best advice for me was to take it one rep at a time. If you let yourself get overwhelmed by the program as a whole you will quit. Just take it one rep at a time.

[breathinglife]

My wife and I found that it was less psychologically draining to use a short rest time between sets, even if it seems like it would make the workout more difficult.

[Newbtime]

For those who have done Smolov - did your deadlift go up or down after it or stay the same?

I hit a 20 lb squat pr after the base meso, deadlifted right after testing squat, and hit a 30 lb pr.... so I actually added more to my deadlift than squat....


I haven't heard of anyone else adding as much to their deadlift as squat much less more, though.

[Torrtrefireto]

I hit a 20 lb squat pr after the base meso, deadlifted right after testing squat, and hit a 30 lb pr.... so I actually added more to my deadlift than squat....


I haven't heard of anyone else adding as much to their deadlift as squat much less more, though.

I could've sworn your deadlift plummeted like 60lbs. Maybe that was big sexy j

[Newbtime]

I could've sworn your deadlift plummeted like 60lbs. Maybe that was big sexy j

Definitely not.


I believe squat was 625 to 645, deadlift 650 to 680....

[AdvanceForward]

Would doing smolov with a 310 lb squat max be alright? And on what days do you include upper body workouts?

[Dave0321]

Just completing third Smolov Squat Cycle... First one in 2004, second in 2007... Approx. 40-lb improvement each time after the 3-week intro cycle... Hips/Knees just TRASHED on both occasions. Had to stop squatting for approx. 6-weeks each time. LIFTING AS A POWERLIFTER AT THE TIME.

Switched to OLYMPIC LIFTING in 2008...

Finished 3-week Smolov Cycle yesterday. 1-RM test coming up on Tuesday or Wednesday. I feel great and anticipate a solid improvement. More importantly... I FEEL GREAT. Zero Hip/Knee trouble... Looking forward to the switching phase and continuing on w/the Cycle beyond the Intro Phase for the first time... Performing these squats A to G (Starting Strength style not Oly-style; wanted more glute/hamstring involvement).

I don't compete as an Olympic Lifter, but training as one has really helped me with ALL LIFTING AND ATHLETIC PURSUITS. To perform O-Lifts CORRECTLY (not CF style, sorry CF'ers...), you need to develop balanced/proportional strength and functional flexibility (i.e. uninhibited joint movement and function). I'm not suggesting everyone need to devote themselves to Snatches or C & J's, but mastering a proper OVERHEAD SQUAT, (FRONT) SQUAT, etc., will force you to address muscular imbalances and flexibility issues that often start the chain reaction that results in injury.

HUGE difference this time around w/Smolov. I attribute much of it to Oly-Lifting. I'm early 40's now and recovering FASTER than I did 10-years ago. Week 1 was harder than week three, and the ONLY ISSUE I've had so far was a VERY FATIGUED and sore low back (from the volume) that hurt a LOT week one, less week two, and very little week three. I'll post more in 6 weeks or so, as I'm curious to see what I find out as I continue on w/this program past the Intro Phase for the first time.