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  1. #1
    Registered User tatortotajigalo's Avatar
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    Thumbs up Official Tator's Smolov Review Thread.

    Well you all know that I am a proud Smolov base mesocycle veteran. I did the 2 week prepatory cycle as well as the 4 week base mesocycle. Many people have asked me what I thought about the routine, so i decided to make a thread.

    Weeks 1-2

    Day 1 65%x8x3, 70%x5, 75%x2x2, 80%x1
    Day 2 65%x8x3, 70%x5, 75%x2x2, 80%x1
    Day 3 70%x5x4, 75%x3, 80%x2x2, 90%x1

    for the first week, and then my own routine, working up to 90% for a set of 5 on Day 3, for the second week.

    I would NOT even consider doing Smolov without doing these 2 weeks first. They were tough, but totally got my body ready for the mixture of high volume AND intensity, that the base mesoscycle had to bring.

    But overall, i liked these 2 weeks, they really helped me out alot with the next 3 weeks.



    Week 3-6: Base mesocycle

    This is where the fun began. Very high volume, very high intensity but not as bad as i thought it would be. Definitely not what everyone made it out to be.


    Week 3

    This was the first time i had ever squatted 4xweek. And i actually liked it. You would think that on Saturday, after squatting all week, and then on Friday, it would be tough, but i was used to it thanks to the prepatory cycle.

    The high reps on Monday and Wednesday is what killed me though. After that, the low reps, high sets ones were easy. Definitely the hardest week of all.


    Week 4

    This week was a fly-by week. I jumped 20 pounds from the first week on all my workouts. It was much easier, although, by this time, i began to feel it in my knees. But i said fck this and kept going, i wanted to do the whole routine regardless of pain. So it was alot easier than week 2.


    Week 5

    Harder than week 2, but easier than week 1. I was just ready for the damn routine to be over, so i flew through most of my workouts. By this time i was working with 80% on 4x9. lol.

    I didnt finish the last workout of week 3, i just didnt have it in me. My back and legs were so sore.


    Week 6: Maxouts

    Well i finished on Friday and had to max on Tuesday raw. I got a 400 pound raw squat, which was easy. And with a suit, I got 475.




    Overall

    This is the best routine ever for squats by far. Nothing will put this much weight on your max within so little time.

    I never though i would have blisters on my hands from squatting.

    My back where the bar touched was bruised and dry, and i had callouses all along my shoulders where the bar sits. Looked like the hands of someone who does deadlifts alot.

    I never threw up. I never really get sick.

    On average i took 10 mins of rest between all of my sets.

    Other Training

    I maybe did 1 back workout while on the routine, and 2-3 bench workouts. No deadlifts at all. Really all i did was squats, and that was enough. This suprisingly didnt hurt me at all in my bench or deadlift.


    Well anyways, i think this is a really good routine, but do not recommend it to someone who gives up, there were a few times after some of those high rep sets where i thought about not even finishing the workout because i was so tired. But i stayed dedicated and finished most of them.

    I also wouldnt try this routine if you do not have alot of experience with squatting or have a history of joint problems.




    BTW: i started with a 350 max. And i went from 184-190 B/W.
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  2. #2
    Registered User BEhave's Avatar
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    good review. im probably gonna try this routine, but a little later, prob sometime next year when im not so busy.

    is 10 mins of rest really necessary in between sets?
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  3. #3
    Registered User tatortotajigalo's Avatar
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    Originally Posted by BEhave View Post
    good review. im probably gonna try this routine, but a little later, prob sometime next year when im not so busy.

    is 10 mins of rest really necessary in between sets?
    lol....try it and see how long you feel you need to rest between sets, i took like 6 mins breaks usually, but some were 10, so i just wrote 10.


    as long as its over 5.
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  4. #4
    Registered User BEhave's Avatar
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    Originally Posted by tatortotajigalo View Post
    lol....try it and see how long you feel you need to rest between sets, i took like 6 mins breaks usually, but some were 10, so i just wrote 10.


    as long as its over 5.
    damn, i heard it was though but...damn.
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    Registered User jgreystoke's Avatar
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    Wow!

    And you were pretty advanced, so wouldn't expect such a big boost in your max in such a short time........on any other program. Guess smolov really is the business, every bit as good as people say, if you've got the grit, which you certainly have.

    Inspiring stuff.

    Are you going to do it again in the near future?
    Beginners:

    FIERCE 5:

    http://forum.bodybuilding.com/showthread.php?t=159678631

    Beyond novice, 5 3 1 or see above:)

    Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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  6. #6
    Registered User tatortotajigalo's Avatar
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    Originally Posted by jgreystoke View Post
    Wow!

    And you were pretty advanced, so wouldn't expect such a big boost in your max in such a short time........on any other program. Guess smolov really is the business, every bit as good as people say, if you've got the grit, which you certainly have.

    Inspiring stuff.

    Are you going to do it again in the near future?
    yes sir, between jan.1 and june.1 of 08', ill do it twice again.


    i love it because it doesnt cause my bench to go down, even though i didnt do much bench while on the routine.
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  7. #7
    Registered User jamesh23's Avatar
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    tator I know your bench is lagging compared to your other lifts have you ever considered doing smolov jr?
    Bench: 185 lbs
    Squat: 285 lbs
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  8. #8
    Registered User BEhave's Avatar
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    is smolov jr just the smolov routine but with bench?

    and is so, anybody have good results with it?
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    Official Board Barbarian The Kurgan's Avatar
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    Originally Posted by tatortotajigalo View Post
    lol....try it and see how long you feel you need to rest between sets, i took like 6 mins breaks usually, but some were 10, so i just wrote 10.


    as long as its over 5.
    10 minutes sounds about right, although I seem to remember taking a little less time on the earlier weeks and up to 12-13 minutes by the end of the base mesocycle. I remember the 9 rep sets in particular being total murder.
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  10. #10
    7% bodyfat here I come Mike Zero's Avatar
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    Originally Posted by BEhave View Post
    is smolov jr just the smolov routine but with bench?

    and is so, anybody have good results with it?
    I did two consecutive cycles of it (not really recommended) and added 33lbs in total. I know sborg got like 40lbs out of one cycle (lucky bastard).
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  11. #11
    Official Board Barbarian The Kurgan's Avatar
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    Originally Posted by BEhave View Post
    is smolov jr just the smolov routine but with bench?

    and is so, anybody have good results with it?
    Smolov Jr. is based on the same basic principles, but is much less intense (yet will still likely blow your bollocks away). It's better suited for lifts that require less volume than squats (such as bench presses, but also things like power cleans and deadlifts) or squats if you want to do some stuff in conjunction with the routine.

    The routine, as far as I know, goes like this-

    Week 1 (SETSxREPSxWEIGHT)
    Mon - 6x6x70%
    Wed - 7x5x75%
    Fri - 8x4x80%
    Sat - 10x3x85%

    Week 2
    Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
    Wed - 7x5x75%+10-20 lbs
    Fri - 8x4x80%+10-20 lbs
    Sat - 10x3x85%+10-20 lbs

    Week 3
    Mon - 6x6x70%+15-25 lbs
    Wed - 7x5x75%+15-25 lbs
    Fri - 8x4x80%+15-25 lbs
    Sat - 10x3x85%+15-25 lbs

    http://wkak.net/SmolovFAQ.htm

    I did this routine before I did the main Smolov routine, and I'd recommend it. It wasn't until very recently that I got to the point where I was ready for Smolov Snr.
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  12. #12
    Registered User BEhave's Avatar
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    Originally Posted by The Kurgan View Post
    Smolov Jr. is based on the same basic principles, but is much less intense (yet will still likely blow your bollocks away). It's better suited for lifts that require less volume than squats (such as bench presses, but also things like power cleans and deadlifts) or squats if you want to do some stuff in conjunction with the routine.

    The routine, as far as I know, goes like this-

    Week 1 (SETSxREPSxWEIGHT)
    Mon - 6x6x70%
    Wed - 7x5x75%
    Fri - 8x4x80%
    Sat - 10x3x85%

    Week 2
    Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
    Wed - 7x5x75%+10-20 lbs
    Fri - 8x4x80%+10-20 lbs
    Sat - 10x3x85%+10-20 lbs

    Week 3
    Mon - 6x6x70%+15-25 lbs
    Wed - 7x5x75%+15-25 lbs
    Fri - 8x4x80%+15-25 lbs
    Sat - 10x3x85%+15-25 lbs

    http://wkak.net/SmolovFAQ.htm

    I did this routine before I did the main Smolov routine, and I'd recommend it. It wasn't until very recently that I got to the point where I was ready for Smolov Snr.
    thx

    reps all around

    week 2 sounds super intense though. does it do reps/sets? or sets/reps?
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  13. #13
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    how are you doing on smolov bench and dead??????????
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  14. #14
    Official Board Barbarian The Kurgan's Avatar
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    Originally Posted by BEhave View Post
    thx

    reps all around

    week 2 sounds super intense though. does it do reps/sets? or sets/reps?
    Sets/reps, ie. 7 sets of 5 in the second workout. Of course, I would personally write it 5x7, ie. 5 reps for 7 sets.
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