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Smolov. What Should I Attempt for 1RM


#1

Hello, just after some opinions on what I should attempt for a 1RM in a few days.

I have completed the first few microcycles of Smolov (just finished the 3 week loading) and will be testing new 1RM on Sunday night. Prior to this I've been on 5/3/1 so had a fairly good idea of what I would be lifting, but as the smallest set I've done on Smolov has been 3 (on the 10 sets of 3 days) and that was for 10 sets, I don't know what's realistic.

Calculated 1RM has been around 195-200kg for last week (4x9 @155kg, 5x7 @165kg, 7x5 @175kg, 10x3 @185kg) and I haven't missed a lift, but all sets have been emotional!

I don't want to go in too low and waste energy, likewise I don't want to attempt too much and break myself.

I am thinking about warming up through 100, 140, 180 (doubles) and then trying 200, 210, 220.

Does this sound OK, or should I go in at 210/220 after the 180 warm up?

Thoughts would be appreciated. Cheers


#2

[quote]Airborne88 wrote:
Hello, just after some opinions on what I should attempt for a 1RM in a few days.

I have completed the first few microcycles of Smolov (just finished the 3 week loading) and will be testing new 1RM on Sunday night. Prior to this I’ve been on 5/3/1 so had a fairly good idea of what I would be lifting, but as the smallest set I’ve done on Smolov has been 3 (on the 10 sets of 3 days) and that was for 10 sets, I don’t know what’s realistic.

Calculated 1RM has been around 195-200kg for last week (4x9 @155kg, 5x7 @165kg, 7x5 @175kg, 10x3 @185kg) and I haven’t missed a lift, but all sets have been emotional!

I don’t want to go in too low and waste energy, likewise I don’t want to attempt too much and break myself.

I am thinking about warming up through 100, 140, 180 (doubles) and then trying 200, 210, 220.

Does this sound OK, or should I go in at 210/220 after the 180 warm up?

Thoughts would be appreciated. Cheers[/quote]

Go for a small PR (5kg) and gauge from there (I wouldn’t do a double over 80%, btw). If you get 200, which you can probably do, how much of a PR will it be?


#3

I agree with goochadamg. Take the small PR first. Make the big jump if you have no doubt you can make it. A 2.5 kg PR is better than none.


#4

Thanks for the guidance. I will keep the last few feelers / warm ups as singles.

I’ve been stuck at 195 for a while. On the last 5/3/1 before Smolov I did 195 x 2, making 200 a calculated current PR, but not an actual PR (I did 230x2 about 5 years ago).


#5

I’d say go: warm-up under 110kg (a couple of sets of 3-5 with one or two plates), 1 x 140kg, 1 x. 170kg, 1 x 200kg, 1 x 210kg, 1 x 215kg, 1 x 220kg, (1 x 225kg, 1 x. 227.5kg… etc., until you miss).

You WILL get 200kg for a small PR - you could double 195kg before Smolov and you’re doubting yourself? Why? So, with that in mind, just get that over and done with and proceed towards 500lbs. Given your training weights, I would imagine 220+ is easily on the cards if your technique on heavy singles is solid (without recent practice).

On another note, if you plan to carry on with Smolov and complete the Intense Mesocycle, I would suggest you use your heaviest single with strict form and no grinding, rather than a true max. or any certain percentage of one. If you record any videos, decide based on how they look on there (could feel harder than it looks).


#6

Thanks for the feedback. Sounds like a good plan. I will get videos of heavy lifts and use these to assess.

Sound advice on Smolov about using the best heavy rep!


#7

I bet you’ll be good for around 210 if you are having a good day, good luck


#8

Well that was better than planned:

100x5, 100x3, 140x1, 170x1, 200x1, 210x1, 220x1, missed 225.

Thanks all for the guidance.