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  • Smolov

    Trucelt got my mind wondering about Smolov. Has anyone here ran it? I want to give it a go, but want to make sure I am reading it correctly. I dont want to do 3 sets of 10 when I am supposed to do 10 sets of 3. I know the translation can get lost sometimes with these foreign programs.

    http://www.smolovjr.com/smolov-squat-routine/

    When it comes to week 4 and such where you are using % and adding +30, is it using your initial 1RM? So, say my 1RM is 365, week 1 day one looks like this: (I didn't round up or down)
    237.25 for 3 sets of 8 reps
    255.5 for 1 set of 5 reps
    273.75 for 2 sets of 2
    292 for 1.

    Then fast forward to week 4, day 1
    275.5 for 4 sets of 9

    Then is week 5 day 4
    340.25 (85%+30lbs) for 10 sets of 3 reps?

    Then 3 weeks of no squatting after week 6...I have more questions about the intense cycle, but looking forward to forcing my legs to grow....I think

    Thanks for the help in advance.
    2005 HOA Natural Classic
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  • #2
    I've never ran the full 13 week version....... I've only done Smolov Jr.

    There are different versions of Smolov Jr. in terms of how much weight you should add week to week, but every version I have ever seen of Smolov jr., is 3 weeks in length , and then you max out in week 4.

    This is the version I used when I ran it awhile back.

    week 1 -
    mon - 6 sets x 6 reps @ 70% of your one rep max.
    wed - 7 sets x 5 reps @ 75% of your one rep max.
    frid - 8 sets x 4 reps @ 80% of your one rep max.
    sat - 9 sets x 3 [email protected] 80% of your one rep max.

    week 2 -
    mon - 6 sets x 6 reps @ 70% of your one rep max + 5 pounds
    wed - 7 sets x 5 reps @ 75% of your one rep max + 5 pounds
    frid - 8 sets x 4 reps @ 80% of your one rep max + 5 pounds
    sat - 9 sets x 3 reps @ 80% of your one rep max + 5 pounds

    week 3 -
    mon - 6 sets x 6 reps @ 70% of your one rep max + 5 pounds + 5 pounds
    wed - 7 sets x 5 reps @ 75% of your one rep max + 5 pounds + 5 pounds
    frid - 8 sets x 4 reps @ 80% of your one rep max + 5 pounds + 5 pounds
    sat - 9 sets x 3 reps @ 80% of your one rep max + 5 pounds + 5 pounds

    week 4 -
    mon - off
    wed - off
    frid - off
    sat - go for a new one rep max.


    To answer your question about adding weight, let's look at day 1 - (monday.)

    If a person's one rep max is 365, then 70% of that is 235, (I rounded down.)

    So.....

    Wk 1, day 1 would be 6 sets of 6 reps with 235, (70%)

    Wk 2, day 1 would be 6 sets of 6 reps with 240, (70% + 5pounds)

    Wk 3, day 1 would be 6 sets of 6 reps with 245, (70% + 5pounds + 5pounds)


    In my opinion, if you are looking at running a full smolov program, I would take smolov jr. for a run first.

    Smolov Jr. kicked my ass...... (in a good way.) But it also made me realize that I have no desire to run a full Smolov.

    I hope this helps.
    DuckDuckGoose
    Super-heavyweight Member
    Last edited by DuckDuckGoose; 09-17-2013, 05:19 PM.
    "One Fish, Two Fish, Red Fish, Blue Fish." - Dr. Suess

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    • #3
      Breck-

      Muscleandstrength.com has the best/most complete write-up if smolov that I've found. That's the version I'm going yo use
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      • #4
        Trucelt is spot on :

        http://www.muscleandstrength.com/expert-guides/smolov
        "One Fish, Two Fish, Red Fish, Blue Fish." - Dr. Suess

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        • #5
          Thanks guys. That helped. Gonna start tomorrow, and use 90% of my max as my 1rm.
          2005 HOA Natural Classic
          2006 OCB Midwest
          2007 ABA Natural Illinois
          2008 HOA Natural Classic
          2011
          NPC Mid-Illinois
          NPC Midwest Open
          NPC Natural Grand Prix
          2012 NGA Clash of the Titans
          2013
          USPA Illinois State
          NGA Heart of America
          NGA Clash of the Titans




          SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

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          • #6
            ^^^^^ KICK SOME ASS !!!!!!

            Keep us posted man...... It takes beast mode to conquer Smolov and something tells me you are going to set some P fucking R's.

            Good luck brother.
            "One Fish, Two Fish, Red Fish, Blue Fish." - Dr. Suess

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            • #7
              What are you gonna do for bench and other stuff?

              Sent from my SCH-I545 using Tapatalk 2

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              • #8
                Off days light bench and maybe some pullups with bodyweight. ..nothin else
                2005 HOA Natural Classic
                2006 OCB Midwest
                2007 ABA Natural Illinois
                2008 HOA Natural Classic
                2011
                NPC Mid-Illinois
                NPC Midwest Open
                NPC Natural Grand Prix
                2012 NGA Clash of the Titans
                2013
                USPA Illinois State
                NGA Heart of America
                NGA Clash of the Titans




                SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

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                • #9
                  Squatting 3 to 4 times a week @ 80-95 % of 1RM?? Are you guys freaking insane?... never mind, I forgot I was on IM's board for a minute... carry on! Good luck!
                  "It is impossible to defeat an ignorant man in argument." -William G. McAdoo

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                  • #10
                    Originally posted by MaxNat View Post
                    Squatting 3 to 4 times a week @ 80-95 % of 1RM?? Are you guys freaking insane?... never mind, I forgot I was on IM's board for a minute... carry on! Good luck!
                    Yeah, nutty huh? At least I don't spend too much time walking around the gym from exercise to exercise...locker room to squat rack to locker room to out the door.
                    2005 HOA Natural Classic
                    2006 OCB Midwest
                    2007 ABA Natural Illinois
                    2008 HOA Natural Classic
                    2011
                    NPC Mid-Illinois
                    NPC Midwest Open
                    NPC Natural Grand Prix
                    2012 NGA Clash of the Titans
                    2013
                    USPA Illinois State
                    NGA Heart of America
                    NGA Clash of the Titans




                    SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

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                    • #11
                      I've run the "base" mesocycle twice, always got sick during the 2 week "switching" period after it, probably from the buttload(hah) of squatting taxing the immune system. I recommend eating like a hog, creatine, and stretching to attenuate some of the stiffness and pain.

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                      • #12
                        Just an update for those interested...

                        I am finishing week 5. I am a little behind, due to working dbls, traveling, etc...But, so far this is kicking my butt.

                        My legs are constantly sore, and the DOMS really really blows. More than I thought it would. But, my low back has felt great actually. Considering the low back issues I always have (knock on wood) I have not had any issues. Also, I have gotten much better at the exercise itself. Squatting used to feel uncomfortable, and although it has only been 5 weeks, it feels pretty natural now. My wrists/shoulders seemed to be giving me the most trouble. But nothing too awful. I hopefully will increase my squat, bu if nothing else, it will make me better at performing the exercise.
                        2005 HOA Natural Classic
                        2006 OCB Midwest
                        2007 ABA Natural Illinois
                        2008 HOA Natural Classic
                        2011
                        NPC Mid-Illinois
                        NPC Midwest Open
                        NPC Natural Grand Prix
                        2012 NGA Clash of the Titans
                        2013
                        USPA Illinois State
                        NGA Heart of America
                        NGA Clash of the Titans




                        SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

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                        • #13
                          I did the Smolov junior program. The abbreviated one...4 weeks I think? I put 15lbs on my max squat. Had to eat a lot more than normal to recover and feel strong day after day. The foam and rumble roller were my saving grace in terms of recovery.

                          My advice would be to take an extra day of recovery towards the latter part of the cycle when you feel like you are trashed.


                          Use the discount code "SPD365" for 5% off your orders at www.trueprotein.com; Order 16lbs or more, and you get 10% off!!!

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