Smolov Jr. for Bench & Squats at the Same Time?

[cm85]

I'm running smolov right now. I'm on the second week of the base cycle. I plan on throwing smolov jr for bench in there on the deload week for the base cycle and running it through the switching phase.

[BigLarge]

But was that on regular Smolov or Smolov Jr.? 3 out the 4 days I workout I have the entire day off so I can dedicate it 100% to lifting. Also, I know you've run a lot of Sheiko, how would you compare the intensity of Sheiko to Smolov overall?

Smolov Base Meso Cycle.

Smolov is more mentally difficult than Sheiko due to the high intensity. Its hard to want to get back under the bar knowing you have 5+ sets to go and the last set almost crushed you. Shieko sucks because my cardio blows and after 2 hours in the gym its hard to maintain focus and drive

[ConquestBarbell]

I have seen many threads on this before and almost all of the people dropped the bench after a week. I would focus on whatever lift is your weakest, because you don't want to fry your CNS before the meet, or at all for that matter.

[IzzyT]

According to the YouTubes, Ben Rice is also going to run junior for Bench while doing the base for Squats.

[adamsz]

I see. The first part is basically my exact reasoning for wanting to do bench first, lol. Save the hardest part for last so I can just pack up and go home afterwards. I generally have no shoulder problems with regards to squats or even bench for that matter. That is definitely something to consider though. I'd mostly be worried about my elbows, personally.

I (sometimes) train with Justin Randal in Lynnwood out of Local's Gym. He is coming back from an injury at the moment so he isn't really doing a program as far as I know. We also have pretty different ideologies. I like things like Sheiko, Smolov, etc. He's a Westside guy.

I can definitely see that line of reasoning as well. I'm definitely going to wear elbow sleeves and and wrist wraps for all of the squatting and benching, and knee sleeves for the squatting. Looked up Lynnwood, looks like it's about a 3 hour drive from Portland. If you guys ever have meets up there you should shoot me a message.

Once squats are done... they're done.... it's all downhill from there on in I have to force myself to squat first because otherwise I know I won't give it 100% cos I will have expended energy elsewhere first

ETA: Just seen your above post... totally see your reasoning though, each to their own I guess

Agreed.

I'm going to be running smolov jr bench stretched out for 4 weeks (starting this week) alongside the Russian squat assault (already started), which is basically smolov's base meso stretched out for 6 weeks. I have some nagging injuries and smolov squat's base meso was quickly driving me to the grave, but just spreading out the days a bit more to unwind a bit works out great for me. Smolov Jr I have run twice before and it worked out well enough for me to want it again. As for time - smolov jr days did not take very long for me most of the time, but I recover very quickly on bench. Squat is a whole other story, the 5 x 7 and 7 x 5 days - I can see that taking well over an hour toward the end.

You would have the best handle on how much volume you can handle. You could get started and then if things are going awry, just try stretching out the days a bit more if you need the extra recovery time? I'm sure if you wait too long between sessions, you're going to lose some of that volume effect and might have a hard time completing your final days. But I see people stretching both smolovs out to 4 weeks with success, and then there is the russian squat assault for 6 weeks which people seem to rave about - so I think just try to finish the program sometime within that time frame but give problematic areas a chance to recover if you feel injuries looming.

I can see the appeal of running both at once (obviously ) but I do think it is a good idea to be really honest or even go into slight underachiever mode with your working numbers/ max. I love smolov for the chance to cement technique changes, I think that sort of thing takes you even farther than the temporarily inflated max.

Never heard of Russian Squat Assault. Did a quick google search and it looks like it's in a book you have to buy. Any links to the program?

I'm probably just gonna run both of them in 4 weeks and not mess with it and see how it works. After this experience if I ever run it again in the future I might try and tweak it here and there, but I'm not a huge fan of changing programs until you've first run them as written (as you already have) and then making changes to it afterwards to suit your needs.

In your journal have you run smolov? I'm definitely interested to read some journals and see people's thoughts. Thanks for posting.

When i did it for squas my rest time was 10-15 min per ser

Damn, that's a long time. Looking at the spreadsheet though, considering that practically every set of squats would be a PR for me I can see why it would take that long.

[adamsz]

I'm running smolov right now. I'm on the second week of the base cycle. I plan on throwing smolov jr for bench in there on the deload week for the base cycle and running it through the switching phase.

Awesome man. How is it going so far? You got a journal here?

Smolov Base Meso Cycle.

Smolov is more mentally difficult than Sheiko due to the high intensity. Its hard to want to get back under the bar knowing you have 5+ sets to go and the last set almost crushed you. Shieko sucks because my cardio blows and after 2 hours in the gym its hard to maintain focus and drive

Definitely very good points.

I have seen many threads on this before and almost all of the people dropped the bench after a week. I would focus on whatever lift is your weakest, because you don't want to fry your CNS before the meet, or at all for that matter.

But I want to grow some hair on my balls I feel like my recovery abilities are pretty damn good for the most part. Knowing many people couldn't handle it also just motivates me that much more

According to the YouTubes, Ben Rice is also going to run junior for Bench while doing the base for Squats.

I stand corrected. Man that's going to be fukin awesome. Inb4 angry negs from Arian...

[IzzyT]

The next meet at our gym will be a UPA affiliated event on June 8th. Justin usually sets those up. If it works your with your schedule, you should definitely do it.

[Conquer92]

Never heard of Russian Squat Assault. Did a quick google search and it looks like it's in a book you have to buy. Any links to the program?

This was a while back when i read about it, but if i remember correctly, you take smolov's exact progression (4x9, 5x7, 7x5, 10x3) with the poundage increases, but instead of squatting MWFSat, you simply stretch the program out so you only Squat Mon and Thurs

[BALADEVA]

I am starting the full cycle tomorrow for beltless pause squats and strict ohp, I dropped the weights a bit because I have not rested at all before starting. Fun times ahead.

[arian11]

Damn, that's a long time. Looking at the spreadsheet though, considering that practically every set of squats would be a PR for me I can see why it would take that long.

I would not recommend using your true max. I did that for the first time I ran the base and it fawked me up. Couldn't handle the back to back days and had to space them out a day. I still got 20 lbs out of but it was misery. The 2nd time I ran the base I dropped my max by 5-6% and used that and it went much smoother and I got the same 20 lbs but obviously it is harder to make gains the stronger you get. So I would say it worked out more successfully and less miserable.

[Conquer92]

I would not recommend using your true max. I did that for the first time I ran the base and it fawked me up. Couldn't handle the back to back days and had to space them out a day. I still got 20 lbs out of but it was misery. The 2nd time I ran the base I dropped my max by 5-6% and used that and it went much smoother and I got the same 20 lbs but obviously it is harder to make gains the stronger you get. So I would say it worked out more successfully and less miserable.

^That

Drop the max, and if you feel like the first week was too easy, no problem, add 20lbs week 2, and if that is easy (doubt it will), add 10/15/20lb.

That is whats nice about how smolov is setup, if you start low you can make up for it week 2 and week 3. But if you start too high, screws everything up.

[sheed30]

I would suggest running smolov exactly as is but dropping 10 pounds on bench and 15 on squat. Ive done it for bench twice, both times used 10 less than max and ended with 20 pound PR.

[ilovethe80s]

Never heard of Russian Squat Assault. Did a quick google search and it looks like it's in a book you have to buy. Any links to the program?

Russian Squat Assault is exactly as Conquer describes. Here is the summary:
http://i.imgur.com/NXmeA.png

I'm probably just gonna run both of them in 4 weeks and not mess with it and see how it works. After this experience if I ever run it again in the future I might try and tweak it here and there, but I'm not a huge fan of changing programs until you've first run them as written (as you already have) and then making changes to it afterwards to suit your needs.

In your journal have you run smolov? I'm definitely interested to read some journals and see people's thoughts. Thanks for posting.

Yup. The first run starts on page 15 and max test for that on page 18, and 2nd smolov run starts page 19 and max/ meet report on page 22. And I'm starting it again this week. I did the program exactly as is first 2 times, this time I am spacing it out just a bit though. Last time I got nearly 15lb PR which was shocking because my bench wasn't very much to begin with, thought I'd be lucky to get 5.

[adamsz]

The next meet at our gym will be a UPA affiliated event on June 8th. Justin usually sets those up. If it works your with your schedule, you should definitely do it.

Meet here is on March 23rd, and 2 and a half months isn't really enough time to squeeze in another training cycle before June 8th

This was a while back when i read about it, but if i remember correctly, you take smolov's exact progression (4x9, 5x7, 7x5, 10x3) with the poundage increases, but instead of squatting MWFSat, you simply stretch the program out so you only Squat Mon and Thurs

Looks like it's only Monday and Thursday, but I don't know why you couldn't do it like that also. Thanks man.

I am starting the full cycle tomorrow for beltless pause squats and strict ohp, I dropped the weights a bit because I have not rested at all before starting. Fun times ahead.

Nice man. You got a log on here? Would be interested to follow.

I would not recommend using your true max. I did that for the first time I ran the base and it fawked me up. Couldn't handle the back to back days and had to space them out a day. I still got 20 lbs out of but it was misery. The 2nd time I ran the base I dropped my max by 5-6% and used that and it went much smoother and I got the same 20 lbs but obviously it is harder to make gains the stronger you get. So I would say it worked out more successfully and less miserable.

Sounds like pretty good advice. My best knee sleeve squat is 405 and my best wrapped squat is 415 (only tried wraps twice before lol), but I plan on doing the program in only sleeves. Should I drop 15-20lbs off the max I put into the spreadsheet you think?

^That

Drop the max, and if you feel like the first week was too easy, no problem, add 20lbs week 2, and if that is easy (doubt it will), add 10/15/20lb.

That is whats nice about how smolov is setup, if you start low you can make up for it week 2 and week 3. But if you start too high, screws everything up.

Sounds like solid advice.

I would suggest running smolov exactly as is but dropping 10 pounds on bench and 15 on squat. Ive done it for bench twice, both times used 10 less than max and ended with 20 pound PR.

Nice man. A 20lb PR on bench would be sick! have you run it for squats before also?

Russian Squat Assault is exactly as Conquer describes. Here is the summary:
http://i.imgur.com/NXmeA.png

Yup. The first run starts on page 15 and max test for that on page 18, and 2nd smolov run starts page 19 and max/ meet report on page 22. And I'm starting it again this week. I did the program exactly as is first 2 times, this time I am spacing it out just a bit though. Last time I got nearly 15lb PR which was shocking because my bench wasn't very much to begin with, thought I'd be lucky to get 5.

Sweet, thanks for sharing that. Might try and run that for programming after the meet depending on how I like the base cycle. Also I'll have to check out your log later. Thanks for sharing!

[cm85]

Awesome man. How is it going so far? You got a journal here?

It's going awsome. I'm halfway through week 2 of the base cycle, and i'm squatting the heavier weights easier than I was in the first week. I attribute my success so lots of chocolate milk Unfortunately I don't have a journal. I was considering starting one before I started but now I feel like it's a little late.

[arian11]

Sounds like pretty good advice. My best knee sleeve squat is 405 and my best wrapped squat is 415 (only tried wraps twice before lol), but I plan on doing the program in only sleeves. Should I drop 15-20lbs off the max I put into the spreadsheet you think?

Yea, 385 wouldn't be a bad choice. You can throw it into the spreadsheet, look at the numbers it spits out, and see if you've done weights like that before.

[BongoBanger]

tried twice to do this.
both times had to give up jr for bench, to taxing. Shoulders were killing, same with elbows and started missing bench sets.

You might have better luck than me though. Good luck if you try it.

[adamsz]

It's going awsome. I'm halfway through week 2 of the base cycle, and i'm squatting the heavier weights easier than I was in the first week. I attribute my success so lots of chocolate milk Unfortunately I don't have a journal. I was considering starting one before I started but now I feel like it's a little late.

Awesome man. Feel free to keep updates in here with you're progress, that would be cool. Like if you run into any obstacles, if you do any accessories, etc.

tried twice to do this.
both times had to give up jr for bench, to taxing. Shoulders were killing, same with elbows and started missing bench sets.

You might have better luck than me though. Good luck if you try it.

I plan on doing the DieselCrew.com Shoulder Rehab Protocol (http://www.youtube.com/watch?v=A0ONH...6OSWUr&index=7) throughout this program to try and keep my shoulders healthy. Also going to become best friends with my lacrosse ball Other than that, I'm hoping that Animal Flex, Fish Oil, and Super Cicuss should do the job.

[adamsz]

So yeah looks like Ben Rice just started the Meso cycle for squats and and Jr. for bench today, with a 578 and 370 max respectively. If anyone's interested here's a link to his log: http://forum.bodybuilding.com/showth...038853&page=24


I'll be starting the same thing next Monday with another guy from my gym. Hope it all works out!