Accessory Work For Smolov Squat?

[JayRong]

Hi All, i am starting the smolov 13 week squat program tomorrow and i was wondering what accessory work (lower and upper body) is beneficial outside of the required squating..

I was told not to deadlift on smolov.

Thanks.

[phrali]

Nothing.

You should be traveling to and from the squat rack in a wheelchair and refusing to participate in any physical activity outside of squats.

[308smk]

Mobility work, a solid warmup before squatting, and your standard upper body routine.

Make sure you're eating, sleeping, and keeping up on prehab/rehab. If you're not used to high freq/volume/intensity programming it will come on quickly, and if your not on top of your **** small errors in technique which you used to have time to recover from tend to compound into overuse injuries or worse.

Id reccomend a solid pair of squatting shoes, either knee sleeves or tensors to support the joint, and a belt for when you're fatigued. I'd also use your unbelted max for the program as its not so much the weight used as the sheer volume of work performed and that will make it more manageable.

Good luck.

[StayxCold]

Come back after week 1 and tell us what you think you should do

[Jmadden44]

Come back after week 1 and tell us what you think you should do

Hahahaha. I guess smolov just loves me. I ran it with both bench and squat in the same day. Along with weekly speed pulls. Elbows and shoulders killed, but a week off and I smashed PRs in every lift. Biggest being a 35lb deadlift PR. Lol wut.

Eat a lot. **** body composition. Get some ****ing leg gains out of it. If your form isn't 100%, don't even think about trying it. You'll injure yourself.

[StayxCold]

Hahahaha. I guess smolov just loves me. I ran it with both bench and squat in the same day. Along with weekly speed pulls. Elbows and shoulders killed, but a week off and I smashed PRs in every lift. Biggest being a 35lb deadlift PR. Lol wut.

Eat a lot. **** body composition. Get some ****ing leg gains out of it. If your form isn't 100%, don't even think about trying it. You'll injure yourself.

I did Smolov for Squat and Jr for bench at the same time as well.
Bench moved a bit, squat skyrocketed. Most people dont have the work capacity, nor desire to do much else running Smolov.

The leg gains were ridiculous though, same for glutes.. no homo.

[cbm369]

Nothing.

You should be traveling to and from the squat rack in a wheelchair and refusing to participate in any physical activity outside of squats.

LMAO ^^^^^^^^^^THIS^^^^^^^^^^

I started the squat routine last Monday, I cringe at the thought of getting back under that bar later today.

[JayRong]

Thanks men...i have been squating 3x a week anyways so this shouldnt be that big of a jump..i dled after squat too....will keep in mind the helpful tips tho.

So no accessory work for lower body after squating? Not even ghr pr hyper extensions..etc?

[cbm369]

Thanks men...i have been squating 3x a week anyways so this shouldnt be that big of a jump..i dled after squat too....will keep in mind the helpful tips tho.

So no accessory work for lower body after squating? Not even ghr pr hyper extensions..etc?

I will do some Hack squats on the second Smolov day, lighter weights 150 - 180 bs or so, 10 - 12 reps for 3 sets. This works for me, only way to know is to try.

The last 2 days of the Smolov week, just getting out from the squat rack is accessory work enough for me!


I also do body weight calf raises after all my squats are done. (my calves need lots of work)

[breathinglife]

No lower body work, but I would feel free to run whatever for bench.
If you do a week and still feel that your lower body isn't getting the work it needs, then just up the base max for your squat instead. I can almost guarantee this won't be the case, however. Once you've done it once, feel free to add pulls the next time around if your back felt fine, etc. Honestly, most people will probably pull a PR deadlift after running Smolov regardless.

The bottom line is not to screw up the first time of doing Smolov. Go with a minimalist approach. Life is long. You can run it again however you want the second time around, but it doesn't make sense to alter the program based on some preconcieved idea that you need extra accessory work.

I'd also add that to the best of my knowledge, those who have had the best results ran the program without extra lower body work. I've also seen several people who tried to add more who didn't do very well at all.

[thiba17]

I think that you should strongly consider whether running Smolov would be a good option for you. There are so many other programs out there that work!

http://www.liftbigeatbig.com/2014/09...lov-cycle.html