My thoughts on the Smolov squat cycle
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| rawlifter |  | ... | 09-10-2015 @ 08:43 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | McMuffin_Gains said: That's different to the one I used which was on Stronglifts here. If you currently only squat once a week then I would build a little volume up first although I think those that squat 3 times a week albeit not as heavy will find it easier but perhaps not see such drastic results. The one I used had a two week introductory cycle which intends to help get your body primed for it, I definitely wouldn't have jumped into the base cycle without doing this as I had spent a couple of months prior only squatting once a week. Thanks - did you calc your training of your true 1 rep max or drop it a bit. Considering this routine and also Russian masters | ||
| luki | | ... | 09-10-2015 @ 15:41 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | McMuffin_Gains said: It's funny you should ask. Until today I hadn't deadlifted for around 8 weeks and the majority of people who have done the base cycle report not losing any kg from their deadlift and sometimes gaining a few. It definitely hits your lower back. I tested the waters today and managed a cheeky 5kg PR for 315kg which I was very happy about. Deadlift Instagram linky That's what I was thinking, volume squats = sore low back for me. Legs usually ok. Congrats on the PR. | ||
| JackRevans |  | ... | 09-10-2015 @ 16:34 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Also lets not forget that lower back isn't the only muscle used to deadlift. How about hamstrings and glutes? Squatting uses pretty much all the same muscles as deadlifting,no matter what stance is used for either excersise. I have found that squatting carries over tongue deadlift more than it carries over to the squat for me. | ||
| Wayne_Cowdrey | | ... | 09-10-2015 @ 17:15 |
 Still got a little bit of strength Member 400, 22056 posts | Congrats on the 315  | ||
| McMuffin_Gains | | ... | 09-10-2015 @ 17:31 |
 Help me rescue my Insulina. Member 5366, 1090 posts | rawlifter said: Thanks - did you calc your training of your true 1 rep max or drop it a bit. Considering this routine and also Russian masters I based it on a max that I knew I could probably hit any day of the week. So yes, dropped slightly from a true 1RM. | ||
| McMuffin_Gains | | ... | 09-10-2015 @ 17:32 |
Help me rescue my Insulina. Member 5366, 1090 posts | Wayne_Cowdrey said:Congrats on the 315 Thankyou kindly. For you... https://i.imgur.com/u6mMtv0.gif | ||
| Wayne_Cowdrey | | ... | 09-10-2015 @ 17:51 |
Still got a little bit of strength Member 400, 22056 posts | Loalina! | ||
| AdamT | | ... | 20-04-2022 @ 23:02 |
AKA the great reset Member 4056, 5207 posts | Post Edited: 20.04.2022 @ 23:07 PM by AdamT BumpStrength is no longer my primary focus, but I have ran a couple of smolov jr programs for squat and it is awesome, if you can handle the volume. I had previously used it quite successfully for bench, but never tried squat. I no longer deadlift so have decided to go for an all time pb in squat at a lighter bodyweight Granted I'm tapping into muscle memory, but I believe volume works with squat more than any exercise, at least in my experience Each set I get faster and with much more technique For anyone that is interested and doesn't want to Google, it is a 3 week program you lift 4 times a week with the following percentages and reps 70% 6x6 75% 7x5 80% 8x4 85% 10x3 If I remember correctly on week 2 you add 5kg and depending how that goes you add a following 2.5/5kg on the 3rd week I personally just add 2.5 both weeks, ran a deload and started another cycle started on week 2 numbers I know many on here have much greater numbers than me, but for anyone that has hit a wall with squats (or bench) I suggest giving it a try. I would not even dream of dradlifts lol | ||
| unit94 | | ... | 21-04-2022 @ 19:07 |
 what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | I enjoyed reading the OP about being too sore to do any other training. I've not done Smolov but I remember running the Russian squat routine and deadlifting 3 times a week with it when everyone said I was going to die  it's funny how perceptions shape peoples reality | ||
| rawlifter | | ... | 21-06-2022 @ 11:58 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Im doing the russian squat routine at the moment and finiding it usefull https://www.strengthlog.com/russian-squat-routine/ still deadlifting heavy x 1 a week and benching 3 times and making progress - may restart the routine again as soon as i finish with a higher weght | ||
| AdamT | | ... | 22-06-2022 @ 11:55 |
AKA the great reset Member 4056, 5207 posts | rawlifter said:Im doing the russian squat routine at the moment and finiding it usefull https://www.strengthlog.com/russian-squat-routine/ still deadlifting heavy x 1 a week and benching 3 times and making progress - may restart the routine again as soon as i finish with a higher weght Thanks for the share pal, it looks' interesting! I am more focused on Judo training right now, but I have based all my strength training primarily around squats and strict press to a lesser degree, no deadlifts and little bench here and there I might give this a try! | ||
| IrishMarc | | ... | 14-10-2022 @ 12:08 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | RSM I've always had great success with decent over reach/peaking cycle. Smolov jnr has worked really well for some people's benches but always ends up digging them into holes | ||