T Nation

Smolov...Great idea!--it works!!!

yes I too did it…Both with Squats and OHP…It worked.just finished 4 weeks…

5’11’’ 46 yrs old…body fat around 5-6%–I know because between 42-44 yrs old I was tested in water and was ranging from 3.6-4.5% Now I am more relaxed in the diet…less cardio to gain weight.
Started body weight 163…now 166/167
Squats (all the way down) started 245ish…did 285 yesterday
OHP start 160 did 175 yesterday

There are so many points I could make which I am sure most of you figured out…

1)I always started out with cleans or snatches first…3-5 sets of 3.
2)did supplemental work after the squats and presses. Rows, lunges, Wide grip bench to neck, ab rollers, kettlebell swings,…but usually only 2 extra lifts on the smolov day
3) off days I did 200 met sprints…about 8 of them…with ab work and also some back work
4) ate like a pig. Much more carby and relaxed instead of my clean healthiest diet.
5) FOAM ROLLING!! absolutely helped…and some groin/hip active stretches
6) sleep 8 hrs

Fri to saturday-- at first I thought no way…but somehow managed…The first 2-3 lifts on the 10x3 day seemed like death…but because easier as I acclamated to the weight

Legit gains man I have always wanted to give it a shot but just never can seem to give up west side very long. Great job though.

Well try something new? the volume of squats changes your body something crazy…ESPECIALLY I think if you really squat deep…I really believe in the close stance, close tight hand grip, sink down and not sticking the butt out so much…feels great on the knees and your quads really work. I use to squat low bar wide stance for yrs…and got pretty heavy at one point…315 for 10…but I feel this is more athletic and works more muscles…
I want to try westside someday

was this the Smolov Jr or the smolov base?

the base…I just finished the first 4 week cycle…I pressed 175 over head yesterday…but it was really hard…today I did 175 2 sets of 1 rep and it was easier…I could have done 180…That is miracle for me…
I only squated 275 today, but I did it slower… I honestly think I increased my deep squat 40 lbs these 4 weeks.

Smolov base with OHP and Squat at the same time, nice job sticking through all that volume, especially with all the accessory work. What are you going to do now?

Please update this post over the next few weeks; I’m curious about how much of the gains on a program like this stick around after the volume on the movements is brought back to normal.

Congrats on the pr

I have a comp coming up in 9 weeks so I think I’m gonna keep doing what I’m doing til after the first of the year and will give this a fair run right after. How did you schedule your assistance work everything I have read has said that with smolov your suppose to barely do any assistance. Which honestly was huge turn off to me but, your clearly saying otherwise.

[quote]grappling_hook wrote:
Smolov base with OHP and Squat at the same time, nice job sticking through all that volume, especially with all the accessory work. What are you going to do now?

Please update this post over the next few weeks; I’m curious about how much of the gains on a program like this stick around after the volume on the movements is brought back to normal.[/quote]

Im doing 2 weeks of speed work…squats and jump squats…I always do jumps and cleans etc anyway…i just came off a 3 month intense basketball summer…june-sept…So my conditioning was great…now just doing power…
After 2 weeks of speed work the next 4 weeks of smolov…joy…the difference is the higher percentage of reps near the max levels…
The Foam rolling and dynamic stretching/moving really helps…and I suspect the sprinting is very good for active recovery and keeping the legs long and lean…

[quote]Reed wrote:
I have a comp coming up in 9 weeks so I think I’m gonna keep doing what I’m doing til after the first of the year and will give this a fair run right after. How did you schedule your assistance work everything I have read has said that with smolov your suppose to barely do any assistance. Which honestly was huge turn off to me but, your clearly saying otherwise.[/quote]

I figured, Im in really good shape…always pushed myself really hard for years…why not do assistance?

After doing 3-5 sets of cleans or snatches, I did the squats and then right into the ohp…That could take about 30-50 min…the 10x3 days take forever. I rest 2 min between sets…then after the smolov stuff I would pick 2 things…like rows and wide grip bench…or kettlebell swings and lunges…and just do about 3 sets of 10… on off days I sprint and do 1 or 2 pretty hard movements…back work I always do…I do some back probably 4 days a week.

As long as its not killing you its ok. thats just my feeling. I think a lot of knowing whether you can do more assistance work or not has to do with how seriously fit and into this stuff you have been…and of course being moderate…I only did lunges 1 time a week. Ab rollers 1-2 times, hip thrusters with a bar on the floor 1 time a week…bench 1 time,etc…

Thanks for the advice man.

this is a video of my 275…jump ahead to 25 or 30 seconds because some dude was getting weights next to me and I didnt want him bumpin me…My legs are pretty sore here…it was saturday…friday I did 285 and it was better…deeper…but here I am not feeling too great.

I never use belts or knee wraps.

ok I dont see the video…hmmmm

Solid program. I enjoyed it. Made some nice gains to.

For my off day of smolov…this is the first of 2 backoff weeks…I did 8 sprints of 200 meters…3 sets of incline situps with a 45 lb plate over head…
Hoping for a really good negative squat tomorrow…

ok did a leg day yesterday (saturday) for smolov…last day for work of the first of 2 weeks on the backoff cycle. Working mostly on speed and explosiveness

12inch box squats for exploding 5x3 115-165 lbs
Wide T rows 4x6 90-165 lbs
Negative squats…slow!! 295, 305, 315
seat cable row. 2x10 140, 150
dumbell jump squats 45lb each hand…3x6 very explosive
leg press explosive presses…250lbx 6 1 set only

relatively easy day. The deep negative squat killed my hip flexors at the bottom because I really held the last 4 inches and didnt let it drop…I really felt that. wow…
Iced 2 times that night…And did foam rolling 2 times that day

Today was pressing speed…used bands over a bar in a squat rack and did 7 x 3-5 with various levels of bands and thickness… followed by 3 negatives…175, 195 lbs
light snatch high pulls.
face pulls 3x8
1x 1/4 mile to just keep loose
easy day tomorrow will be death