View Full Version : Smolov, I fucking dare you.
Big Jawn
01-09-07, 5:50 pm
Any educated powerlifter out there knows who the Russian coach Smolov is, or more then likely they know about his infamous squat routine (at least the popular one). Theres pretty good reason for this, although he may not yet be a houseold name like Sheiko, Korte, Coan, or Louie Simmonds, he is becoming more well known. So I'm putting this dare out to anyone who wants a massive gain in their squat in this 13 week program, and I mean massive...but you've got to work for it and likely lose your stomach over it, probably cry in pain in front of your girlfriend and wake up in pain every single morning, but its worth it. Check it out here and let me know how you feel.
http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm
ranger_kyle
01-09-07, 7:18 pm
I've done smolov. Friggin retarded, but amazing. big gains, but like jawn said, it will kick your ass.
if you are squatting that heavy/intensely 4x a week, it would seem somewhat crazy for a natural lifter to be lifting on more than 1 other day of the week. so unless some of those squat days are going to turn into full-body workouts, it would seem like you are neglecting much of your body unless your cns and recovery time are so developed that you can handle lifting heavy 5x a week without destroying yourself...
Big Jawn
01-09-07, 8:31 pm
J Dub, I can see where you are coming from. However, I know a couple natural lifters who have made it through this program...some chicken out at the end of the mesocycle or after the first week. Coach Smolov does allow for sufficent CNS recovery, but there are several things that you must take into consideration if you do this program, ice, linament, keep your joints warm in between set (rehband etc.).
Big Jawn
01-09-07, 8:33 pm
Also, almost every competitive powerlifter has done a Sheiko program, Sheiko programs call for squatting 2-4 times a week...proof that massive volume does make you stronger.
I've seen my greatest gains (strength-wise... I'm a PL) on high volume/frequency programs. This might be something I'll do over the summer!
carpediem300
11-14-07, 2:15 pm
I've seen my greatest gains (strength-wise... I'm a PL) on high volume/frequency programs. This might be something I'll do over the summer!
Has anyone tried this to the extent that they have details that they have tried as to
a. for week 1, what kind of weight are you using for lunges
b. for week 2, I assume we are also doing lunges on the every other day ...
c. for week 2, what kind of rep/set schedule does the 80-85% apply to?
d. how tough should the explosive drills be during the Intro. Micro.? Also, every day?
e. for the warmups ... squats are mentioned also. Assume about 50% then?
I know. I know. To a greater or lesser degree, YMMV. Just curious.
Joe
carpediem300
11-19-07, 10:06 am
Has anyone tried this to the extent that they have details that they have tried as to
a. for week 1, what kind of weight are you using for lunges
b. for week 2, I assume we are also doing lunges on the every other day ...
c. for week 2, what kind of rep/set schedule does the 80-85% apply to?
d. how tough should the explosive drills be during the Intro. Micro.? Also, every day?
e. for the warmups ... squats are mentioned also. Assume about 50% then?
I know. I know. To a greater or lesser degree, YMMV. Just curious.
Joe
*****************
I know ... bad form ... responding to one's own post ...
1 week into Smolov ...
I did week 1 on a smith machine and moved over to real squats starting today.
I was having lots of trouble "getting the butt down" last week and am basically repeating week 1 to ensure that I get form correct before entering the gates of hell. However, something interesting has happened that I don't understand. When on the smith machine last week, it was one of those counterweighted smith machines. I was assuming that the counterweight was 100%. That is I assumed the bar was 0. So this week, I accounted for the bar being 45 and overall used the same weight as last week on the smith machine. Now maybe this is just the result of last week having "worked" but I had NO TROUBLE hitting the 8 reps for Day 1 while last week I couldn't even do the 8 (had to 5 and 3). But even if the counterweight wasn't 100%, I had no trouble on Day 1 of week 1 (today) getting though all the sets/reps ... while last week was hell (I think the lunges made a big difference last week also.
So my question really is ... for these counterweight smith machines, is the counterweight really 100% (it seemed like I could lift the bar with 1 finger). I might even consider
re "max testing" tomorrow.
So, I will have to commit to post every week to keep me honest on this one. :-)
(What am I committing to!!!!)
Joe
rev8ball
11-19-07, 11:28 am
Beautiful program. Periodization is something that I've been promoting for a long time; it's something that can be used for every type of sport, and it's great to see someone like Smolov put this up onlne. Olympic lifters have been training like this for forever, and I have been training my athletes like this since day one, so doing a periodization routine like this, or even a undulating one, are easily used by natural athletes.
Good stuff, Big J!
dominate77
11-19-07, 10:12 pm
so are you only squatting? or are you supposed to do a few leg exercises after each squat session? i only see that you should do lunges and stuff like that in the pre-base cycle?
Only squatting. And before someone crys saying that it won't get the job done because its only one exercise, give the routine a try. If you squat correctly, you'll see some insane results... Also, this program was written for drug free guys. One must remember that CNS recovery actually tends to be slower for guys on the sauce do to the increased loads lifted via the increase in muscle size and receptor chemistry without an immediate increase in neural receptors or means by which the cns can recover quicker.
dominate77
11-19-07, 11:18 pm
Only squatting. And before someone crys saying that it won't get the job done because its only one exercise, give the routine a try. If you squat correctly, you'll see some insane results... Also, this program was written for drug free guys. One must remember that CNS recovery actually tends to be slower for guys on the sauce do to the increased loads lifted via the increase in muscle size and receptor chemistry without an immediate increase in neural receptors or means by which the cns can recover quicker.
thanks man
carpediem300
11-20-07, 9:43 am
thanks man
I might throw in some extensions once in a while and the hip abd/add ... but yea, I fully expect to see a min of 100 added to my max (earlier in the thread) ... I am one week in and maybe my max was pegged a little on the low side (but that gets readjusted) but I see progress. And and lunges are a BIG part of it as will the other stuff; jumps, etc. I don't underestimate or take lightly anything that is part of this program ... I gotta believe the explosion support later on in the program is going to make a big difference.
Joe
simpleguy
11-20-07, 1:39 pm
I gotta agree, this is not for everyone; you gotta have the balls to do something like that really, that's sick, but that's dedication... I think this is great, but it definitely overtrains your legs (they admit that, all they are promising is you'll increase your squat), so I think that it's mainly for powerlifters... if some of you guys are doing this, it would be cool if you started a log
Actually, if you follow the loading parameters you won't truly over train. The body will actually adapt by the end of week 2 and it won't be as bad. This style of training is used by a lot of Russians, who needless to say, are strong and jacked.
Littlefry
11-20-07, 6:27 pm
looks intresting my squat is at 360 pounds for 5x5 and still increasing by 5 pounds a week, mabey when i hit a platue in my program ill give this one a try, it looks balls to the wall which is my style intensity to the max
dominate77
11-20-07, 8:18 pm
i'm thinking of trying this, but i wont truely be able to stick exactly to it because we squat in my body D class and i don't think it would work squatting twice a day. so i was thinking of doing this on all the days i dont have body D and than also doing it on the days i don't. think it would work? we usually do variations of 5x5 (pyramid, straight, ect)
Mr. Thursday Night
11-21-07, 12:46 pm
The Russian training methods are so hardcore that I'm prepared to wait on line for toilet paper, cucumbers, and (multi-grain) bread.
Gotta love glasnost!
Viva perestroika!
carpediem300
11-21-07, 12:49 pm
The Russian training methods are so hardcore that I'm prepared to wait on line for toilet paper, cucumbers, and (multi-grain) bread.
Gotta love glasnost!
Viva perestroika!
ROTFLMAO ....
ahhh ... for the good ol' days, comrades ....
"sayooz neroosheeme respooblik svobodnee ...." :-)