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smolovs

I did smolov squats when I couldn't bench. My deadlift was way more than my squat.
I started with a 180kg max, and got to 205kg, running the whole program. I got 20kg alone from the base program, then got crook so the second part was a half arsed effort really.
Would only really recommend if you had a big difference in lifts like I did at the time.
 
D1cko said:
I did smolov squats when I couldn't bench. My deadlift was way more than my squat.
I started with a 180kg max, and got to 205kg, running the whole program. I got 20kg alone from the base program, then got crook so the second part was a half arsed effort really.
Would only really recommend if you had a big difference in lifts like I did at the time.
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you didnt train your deadlift at all?did you get any increase on your dead?
 
the people I've spoken to who've done it reckoned doing it for bench made the numbers go way up but they hurt themselves.

My own opinion was that they weren't at the training level required to do such a program.
 
gerry. said:
you didnt train your deadlift at all?did you get any increase on your dead?
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No I didn't deadlift whatsoever. I did alot of rows however.
I am fairly sure I matched or bettered my PB's for deadlift within weeks of resuming deadlift again.
 
bozodos said:
the people I've spoken to who've done it reckoned doing it for bench made the numbers go way up but they hurt themselves.

My own opinion was that they weren't at the training level required to do such a program.
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my bench went up by a bit ,i was pausing everything.i reckon it works.then got too greedy and went again and hurt my arm.i reckon its good though.
 
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i dont know if you guys know of a IPF lifter from great britain by the name of Stephen screamer Manuel.he uses it as a peaking program going into big meets.hes a hard man.
 
You have to remember that it's a beginner squat routine for weightlifters. It's for getting a 140kg squat to 180kg so that they are strong enough to actually apply that strength to weightlifting.

I think there a better single-lift specialisation programs. Smolov jr did nothing for my bench but Sheiko did wonders and they are similar in volume and frequency but Sheiko is much lower in intensity.

I think if you're a novice then a Smolov squat cycle would be great for you. If you have good squat form only your thighs will be overly fatigued so you will be able to bench and deadlift but I wouldn't go too hard on the deadlifts. RDL would be good. If you good morning your squats then I would not deadlift
 
Smolov base cycle twice. Squat from 150-170 and then 170 to 185. Kept those strength gains.

Smolov jnr once for floor press. 92.5-100. Unable to keep those strength gains.
 
All too hard. If you feel too tired or sore, the whole training schedule disintegrates. These intensive programs don't seem to allow the lifter to listen to his body.
 
vonfram88 said:
All too hard. If you feel too tired or sore, the whole training schedule disintegrates. These intensive programs don't seem to allow the lifter to listen to his body.
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Yeah which is why they are aimed at beginners. A novice has none of these issues and responds to the volume nicely! They will get sore but as a novice, it's hard to squat yourself into the ground
 
first time i did this program was within a few months of me starting squatting.i bought some pallets for 30 bucks and squatted in the back yard in gumboots.i had a pretty low max.I think i did the whole thing and actually completed it.

Second time my max was higher and i deadlifted on the 4x9 days.i started to struggle and from memory i was not attempting reps on the intense phase.too hard.

3rd time i failed on the intense phase because of extreme headaches.i was not going to let the program win.it got to the stage i was filling up the bath tub with cold water+ice and running in and submerging my head underneath.i lost.it stopped me from lifting for quite a while.even getting under a bench would aggravate it.

i tried it again in july last year when i just did the first 3 weeks.i started beltless.hurt my arm.missed a day i think.put the belt on and finished it.

did it the last time in november where i would try and get the workouts done as fast as i could.i completed the last 10x3 in under 30 mins.

overall i think in terms of getting a total,theres better programs.i just like doing it to shake myself up.its good fun.
 
ive done the smolovs jr for bench..i think thats a good program especially because my bench is shite.i certainly saw a lot of gain from pausing everything but i lost it pretty fast when i dropped bodyweight.i went from doing 2 boards with 150 kgs for reps to struggling with 120 with a bodyweight loss of about 5 kgs..wut the fark.
 
Did smolov squat cycle once max squat was ~180kg at about 80kg bw.
Injured my calf in about week 3/4, abandoned the program.

Would not recommend.
 
bozodos said:
the people I've spoken to who've done it reckoned doing it for bench made the numbers go way up but they hurt themselves.

My own opinion was that they weren't at the training level required to do such a program.
Click to expand...

I've used it for bench and while the test at the end didn't go too well due to sickness and jet lag, I still got heaps stronger.

It's imperative that you do plenty of rotator cuff and rear delt work to balance all the pressing or you're just asking to get hurt. Worst I got was some flaring up of my chronic tendonitis.
 
Fister Roboto said:
I've used it for bench and while the test at the end didn't go too well due to sickness and jet lag, I still got heaps stronger.

It's imperative that you do plenty of rotator cuff and rear delt work to balance all the pressing or you're just asking to get hurt. Worst I got was some flaring up of my chronic tendonitis.
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How much stronger?
 
Was having difficulty completing more than a couple of sets of 100 x 3 before starting.
Only missed a couple of reps of 102 x 3 x 10 at the end.
 
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