T Nation

2 Cycles of Smolov JR


#1

I just finished the first cycle of two. However i planned the first to be lighter mostly to get comfortable squating 4 days a week. Now im done with my first cycle, should i take 1 week of light squatting and then start the 2 cycle or just jump directly to the 2 cycle first coming monday?

I ran smlov jr with pretty decen results haf yr ago so running a double this summer.


#2

deload and go again.


#3

thanks. I have one more question. I was planning on just continuing where i left of or should i plot in new numbers to the program the second cycle?

last session on first cycle was 315 10x3

I wan the second cycle to end with 330 10x3 or more i i feel i can do it.

plan on hitting 4 plates after this 2 cycle


#4

Hit a new pr as predicted 4 plates. Its like what u can do 10x3 u just add 30kg/66lbs and that is likely to be ur new pr. Happened last time where i did 315 10x3 and did 170kg as new pr. This is for the squat. not for bench. For bench in my experience what u can do 10x3 add 20kg will be ur new pr.

If i run a new cycle 6 months and decide to end it with 160kg/352 lbs 10x3 im certain i will hit 190kg/418lbs


#5

most of the time you get used to the program and don’t have such progress after a few cycles. Have that in mind


#6

i think this wlil work if you run it once every half year. i predict a 440 squat around christmas. Im going to hit 418 by other means and then run a new smolov before christmas. well see :stuck_out_tongue:

I see no reason not to use the same rep schemes just for 3 days a week like : mon 6x6 wed 8x4 fri 10x3 and use smaller increments or just maintain. I think you will build some good mass and keep if not gain strength while doing it.

At least for me squatting with programs like madcow or 5/3/1 is not good for even maintaining. I mean doing 1x5 on mondays and 1x3 on fridays lol it bearly stimulates ur cns it feels like.


#7

sometimes you need to backoff and let your body “heal”

i was doing a Sheiko plan and after the first cycle I got like +20kg on everything then tried it for a second cycle and got barely +5kg changing it to a westsidish template gave me another ~+10-15kg

you just need try something new occasionally

but if it works, don’t fix it


#8

Smolov jr is far less harsh on the body but eventually you will have to come off it to recover a bit. They are both mainly meant to peak you but Jr. just does it a lot less intensely but that fatigue will compound over several cycles to the point that a week deload wont recover you and then you start to plateau or fail.


#9

Far less harsh than what? the normal Smolov?

The only drawbac with squatting that often and with such volume and intensity is that u cant do other stuff like cycling and joggin without it messing u up. So it might be a good idea to lay off the intense squatting to get some cardio done for health purposes. havent done cardio in a while lol


#10

whelp could barely get 352 for 3 today. the comedown is real. Its mind boggling how fast u lose conditioning.

i think i will run a full smolov after christmas to get some serious lifts lol. and focus on my dl and bench this yr.