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Smolov... Everything?

This month, I’ll be done with my Smolov Jr in squatting, and even though it’s kinda tough, I’m loving it. I’m thinking of doing the following with the actual Smolov base mesocycle:

Week 1-4: Squat (this is the Jr cycle I’m in)
Week 4-7: Bench
Week 7-10: Deadlift
Week 10-13: Pullup
Week 13-16: Squat
etc…

The cycles are overlapping. For example, on the same week I’ll test my Squat max, I’ll start doing the first week of the Bench cycle. There will also be one maintenance workout per week doing a simple 5x5 for one of the four lifts I mentioned depending on the week.

Although I’m still using the original set-rep scheme, I modified a Smolov excel file to be more conservative in calculating percentages and progression. I wanna make sure I don’t overreach. What do you think?

I’m considering doing something simular, squat and overhead press for sure, was tempted to do it for bent over rows too but my lower back would be fried. I do pull ups at a playground so cant get any added weights on my pulls, as I dont drive either.

Smolov sure is a bitch.

Seeing your training log, I think you know what you’re doing. Just remember to listen to your body. However, I do have to mention that what you’re doing would fry someone with a very proficient CNS.

What’s the Smolov Jr. cycle?

I’ve seen the Base phase and then the peaking phase, but I don’t recall ever seeing a Jr. cycle?

undeadlift, PM me your e mail address buddy, hotmail if you have messenger, Id like to know how your going to go about this. Im 155 with a 450 deadlift and a 350ish ass to ground squat, so would like to give this a try.

I am SERIOUSLY considering doing smolov for overhead squat. That would be seriously badass. I could imagine that any pressing assistance work would be non existant however. But damn it would be badass.

[quote]Ruggerlife wrote:
What’s the Smolov Jr. cycle?

I’ve seen the Base phase and then the peaking phase, but I don’t recall ever seeing a Jr. cycle?[/quote]

Scroll down. http://wkak.net/SmolovFAQ.htm

[quote]shuddupNsquat wrote:
undeadlift, PM me your e mail address buddy, hotmail if you have messenger, Id like to know how your going to go about this. Im 155 with a 450 deadlift and a 350ish ass to ground squat, so would like to give this a try.[/quote]

Damn, same weight, twice as strong. How long have you been training?

Don’t be conservative. Leave the numbers as they are - what looks like hell on paper becomes very doable. I found the 3rd week of the base meso to be the easiest (apart from test day in week 4 obviously). Trust the program!

However, I’d be wary of running them back to back. Your strength and speed will drop off after you test in week 4, and it will take a couple of weeks to really get back up there. I wouldn’t overlap them either. I’d do the 4 weeks, then take a week off and do some plyos, light snatches/C&J, box jumps, med ball throws etc, then start the next cycle.

The reason why I became conservative is to be able to overlap them without overreaching. Furthermore, The overlapping cycles have different muscle groups. However, I see where you’re going. Would maxing my squat also affect my bench strength on the same week?

I think I will drink a shed load of milk during this, like the squats and milk programme, to try and combat over training.

I’ve been training for a long time, Im a pro fighter and have a fight next week Ive been training 5 hours a day for, for the last year. However I am only 21 so I have youth on my side and already have a good foundation but look to get into strength training more.

Work capacity shouldnt be a problem, my recovery is good, I am going to give fighting a rest for a couple of years after this fight so plan on enjoying my self by doing weights and eating ‘good’ (junk) food again and enjoy myself.

My reason for overhead squat was that I want to lay the foundation for my training and I want a bodyweight overhead squat for 15 reps. I also olympic lift so I can see OH Squats helping.

In the same way the overhead squat would help, I am thinking of doing smolov for snatch grip deadlift around 4 weeks after.

So, do smolov for overhead squat, starting next week to lay the foundation for oly lifting and squatting.
Then train olympic lifting for a few weeks and see where my squats are at, probably do 5x5.
Then do smolov for snatch grip deads to lay the foundation for regular deadlift training.

Just a few thoughts

[quote]undeadlift wrote:
The reason why I became conservative is to be able to overlap them without overreaching. Furthermore, The overlapping cycles have different muscle groups. However, I see where you’re going. Would maxing my squat also affect my bench strength on the same week?[/quote]

Why do you want to avoid over-reaching? That’s the whole aim of Smolov - controlled over-reaching.

How much of an overlap are you planning? I certainly wouldn’t be testing my squat on Friday or Saturday if I’ve been benching since Monday. Those 7 sets of 5 are brutal and exhausting.

I’d be inclined to do something along the lines of what you’d do if you were doing the full program - do the base, then the switching phase, then start your next cycle.

I could see it being possible to smolov squat, bench and pull ups at once, just do the rep schemes on all 3 every training day, because bench and pull ups dont use the lower back.

I would do, one day training followed by one day rest.

However, I would not do any other exercises AT ALL.

Its all food for thought really, will be interesting.

[quote]ninearms wrote:
undeadlift wrote:
The reason why I became conservative is to be able to overlap them without overreaching. Furthermore, The overlapping cycles have different muscle groups. However, I see where you’re going. Would maxing my squat also affect my bench strength on the same week?

Why do you want to avoid over-reaching? That’s the whole aim of Smolov - controlled over-reaching.

How much of an overlap are you planning? I certainly wouldn’t be testing my squat on Friday or Saturday if I’ve been benching since Monday. Those 7 sets of 5 are brutal and exhausting.

I’d be inclined to do something along the lines of what you’d do if you were doing the full program - do the base, then the switching phase, then start your next cycle.[/quote]

Ah, yes. I just don’t wanna use the term overtraining. I think that’s too much already. Anyway, if one overreaches from squatting, is that only for the muscle group or for the entire body?

Actually, what you mentioned is my plan. I’d test my squat max right before I do my 7x5 @ 80% on Friday. Is 7x5 really that hard? I’m figuring it’s far from failure since 80% is around the 7-8RM range. No maintenance lifting on any max testing week, BTW.

Er shuddupNsquat…you can try it! 30 sets of 3? You’ll be in the gym for 5 hours.

[quote]shuddupNsquat wrote:
I could see it being possible to smolov squat, bench and pull ups at once, just do the rep schemes on all 3 every training day, because bench and pull ups dont use the lower back.

I would do, one day training followed by one day rest.

However, I would not do any other exercises AT ALL.

Its all food for thought really, will be interesting.[/quote]

I don’t think my CNS could handle that kind of volume.

[quote]ninearms wrote:
Er…you can try it! 30 sets of 3? You’ll be in the gym for 5 hours.[/quote]

Exactly. I don’t have 5 hours. Haha…

True, maybe a morning workout for squats and an evening workout for upperbody.

Pull ups, I do at a park so cant get weight there. Maybe 10x10 as I do now, and try to increase the reps each week.10x10, 10x11, 10x12… etc up to 10x20. I have done 20x10 in the past. This is my thoughts for pull ups as I cannot do them weighted, as I dont drive and do them at a park.

I could alternate bench press with military press each training day using smolov sets and rep schemes

Also I train 5 hours a day now so nothing new, strength training is far easier for me to handle than 5 hours of cardio.

When I do 5 hours a day of olympic weightlifting I enjoy it soooo much in the off season, such great fun, so much passion for weights.

You certainly seem to like the sound of your own voice…