I’ve just done my first day of the Intro Phase and jeez! Loved it and only working up to 80%!!!
Gonna get in there again tomorrow and do Day 2!
Quick q about the intro phase - I’m assuming the lunges are weighted?
I personally would not try to deadlift. A few light sets won’t really set you back, but I would rather be spending my time and energy elsewhere.
When I do Smolov, I generally don’t get the full 13 weeks because I’m a little bitch. But I like working heavy, joint friendly exercises into the program.
For example, I might alternate upper body work and heavy ab work after squatting.
3x5 bench with a football bar
3 sets of ring pull ups
Optional arm work
Two different heavy ab movements–roll outs, decline sit ups, leg raises
Something for the upper back, probably face pulls
Repeat Day 1, or work the opposite planes
Repeat Day 2.
If you’re doing Smolov to get your squat up, then focus on getting your squat up. Most days you’re not going to want to do jack shit after your squats, and that’s fine. Your others lifts will be fine; hell they’ll probably go up after squatting for 13 weeks.[/quote]
At my gym, we don’t have a football bar or rings, will a regular bar and chins do?
I’m hoping to at least bridge the gap slightly between my deadlift and my squat because of the difference, it’s killing my total! I’m aiming to be hitting a 600+ total by the end of the year, currently on 535kg total![/quote]
I did Smolov for the exact same reason. I was deadlifting 500 and squatting like 315.
I only offered those exercises as examples. I would just try to find exercises that are very easy on your joints. I fucked up my elbow something fierce my first run through. You don’t need to use a football bar, but I also wouldn’t suggest doing really heavy guillotine presses. Dumbbell bench would be a nice alternative, in my opinion. Same thing with your back work; I wouldn’t recommend barbell rows because it’s not going to overlap well with high frequency squatting. Just pick accessory movements that will not interfere with your squatting.[/quote]
So how about chest supported row? I’m just trying to get everything mapped out before I go further.
Is it really not worth doing any chest/upper back work in the intro phase? I feel weird not doing it