T Nation

Smolov Squat, Smolov Jr Bench


#1

K so I was thinking of trying something pretty intense... Running base meso smolov squat on a 3x per week basis (ie take 4 weeks instead of 3 for base meso) while simultaneously running smolov Jr for bench.

So like

M - sq 4x9
T - b 6x6
w - sq 5x7
H - b 7x5
F - sq 7x5
S - b 8x4
Sunday - Rest

Etc...

Any thoughts?
I wouldn't do anything else other than some pre-hab shoulder work and light active recovery.

Crazy?


#2

how much do you weigh? if youre really light I'd say go for it because smaller guys generally have a higher tolerance for high volume training and ability to recover. if youre over 200 I probably wouldnt


#3

I'm ~180 now. Running sheiko now. Volume of sheiko is no problem (#29). Might try CMS/MS prep sheiko then try this.


#4

I just finished doing something very similar. I did a Smolov Jr. program for both my squat and bench. It looked like this:

Tuesday: Squat 6x6
Wednesday: Bench 6x6
Thursday: Squat 7x5
Friday: Bench 7x5
Saturday: Squat 8x4
Sunday: Squat & Bench 10x3, 8x4
Monday: Bench 10x3

I gained a few pounds over the three weeks of the program (roughly 5) and I have added a good amount to my squat. I went from redlighting 390 in a comp due to depth to putting up 405 breaking parallel today. I haven't maxed on bench yet.

I felt the most strain in my back. It was tiresome, but I made it through with some good gains to show for it.


#5

I recommend that you try #30 and #31 first. Sheiko #29 is an introductory cycle and it realy isn't that hard. After you complete it, it's easy to look at the other cycles and think "Yeah, I can do that!", but it's much harder than it looks on paper. Jumping from #29 to CMS/MS prep cycle is a big mistake for most, if not everyone.


#6

Just put up 345 today on bench. That's a 15 pound PR since before the smolov cycle.


#7

If you want it intense, just do the smolov base meso cycle as outlined, then do the bench sets after the squats. Don't worry, you won't die.