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  1. #1
    Registered User Titan127's Avatar
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    Smolov: Can it work for a natural lifter?

    Hey! I’ve read a lot about the Smolov routine in the last couple of days, and that it’s designed to boost your squat by 100 pounds. I’m currently sitting at a 380 squat, at 240 pounds. (1.58, I read the minimum to start Smolov was 1.5, and I plan on getting up to 405 before trying it)

    Problem: Squatting 3-4 times a week does not sound sustainable to me, and I worry about being able to recover at all without steroids (I’m a natural lifter), and I’ve read a little bit about that as well.

    Has anyone tried it?
    Last edited by devilbones; 12-15-2019 at 12:44 PM.
    Age: 19, not sure why it says I'm 48 lol
    Height: 6'5" Weight: 240 lb
    Bench: 305; Squat: 380;Deadlift: 425
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  2. #2
    12 pack > 6 pack PurmaBulker1984's Avatar
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    They have a smolov jr variant, suited more for natural non pro athletes.
    Current max
    325 bb bench
    295 incl bb bench
    275 push press.

    Married w/ 2 kids crew
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    Registered User Oleg1975K's Avatar
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    In 18 years, you can perform the original cycle. If you follow the terms and conditions:
    - Not to overstate the 1 RM for calculations to run in this mode,
    - Only 1-2 exercises. For example, bench press and squat,
    - Completely eliminate auxiliary exercises.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    Registered User bLinkMoore's Avatar
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    Smolov took me from 315 to 370, definitely works.

    What part isn't sustainable? Keep in mind that it's structured so that you aren't over-taxing yourself in each session. For example, if I remember correctly, the first workout I did was 245 for a 4x9. That's it. Just went in, squatted for like 20 minutes, and was out of there. The longest workout on there is a couple 10x3s, but even then it takes an hour max.

    I'd say it's worth it, as long as you keep in mind that it is ultimately a peaking program. Once you go back to your normal squat routine, you'll have a really demoralizing loss of strength.
    BP: 260
    SQ: 385
    DL: 500
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    Registered User Titan127's Avatar
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    Originally Posted by bLinkMoore View Post
    Smolov took me from 315 to 370, definitely works.

    What part isn't sustainable? Keep in mind that it's structured so that you aren't over-taxing yourself in each session. For example, if I remember correctly, the first workout I did was 245 for a 4x9. That's it. Just went in, squatted for like 20 minutes, and was out of there. The longest workout on there is a couple 10x3s, but even then it takes an hour max.

    I'd say it's worth it, as long as you keep in mind that it is ultimately a peaking program. Once you go back to your normal squat routine, you'll have a really demoralizing loss of strength.
    Defs the most helpful reply.

    I didn’t realize that there was a complete lack of accessory work. That said, 55 pounds in 13 weeks? Damn.

    Even with the loss of strength, would you say overall it’s productive enough in the long run to do? And would it work with the bench press?
    Age: 19, not sure why it says I'm 48 lol
    Height: 6'5" Weight: 240 lb
    Bench: 305; Squat: 380;Deadlift: 425
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  6. #6
    Registered User bLinkMoore's Avatar
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    Happy to help

    Yeah, there's supposed to be a week or two where you do stuff like Anderson squats and box squats, but I truncated it from 13 weeks to 10 cause of time restraints on my gym membership back home--so that progress was even crazier.

    I would say so. It certainly gets you used to that more intense style of training. Even though the workouts are super short, they add up--recovery is definitely a key part of it.
    For bench press, use the Smolov Jr. spreadsheet. It's six weeks, which I assume is to account for the fact that your shoulder is a much less stable joint than your hip, and therefore more prone to injury if you're just hammering it with set after set of heavy weight. Seven weeks in I was hitting 5x5s with my previous 1RM, which is just a huge change on the stress you're putting on your body.

    Along those lines--buy some decent knee sleeves and a good belt, if you don't already have them.
    BP: 260
    SQ: 385
    DL: 500
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    Registered User Titan127's Avatar
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    Smolov jr for bench? Will do. I’m actually going for a bench PR today, so I could start that next week. I was planning on doing that to get my feet wet before the squats.

    Appreciate the help boss, it’s tough to know what to go off of online sometimes, happy this one seems legit. My current numbers are 300, 380, 425, and the first two I’m hoping to get up to 315 and 405 before my bday, then up to 350 450 by next August(football season), so I’m hoping this program will help with that.
    Age: 19, not sure why it says I'm 48 lol
    Height: 6'5" Weight: 240 lb
    Bench: 305; Squat: 380;Deadlift: 425
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  8. #8
    Registered User bLinkMoore's Avatar
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    Yep. Have heard good things--obviously not the same level of growth as on the longer program, but definitely big PRs.

    No problem! Happy to help out. Yeah, I was really unsure of just jumping into a Russian strength program but it's definitely worth it, IMO. Nice! Yeah, smolov will definitely give you a boost with those
    BP: 260
    SQ: 385
    DL: 500
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