My thoughts on the Smolov squat cycle
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rawlifter09/10/15 @ 08:43
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.
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
luki09/10/15 @ 15:41
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
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.
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.
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
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.
AdamT20/04/22 @ 23:02
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
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
it's funny how perceptions shape peoples reality rawlifter21/06/22 @ 11:58
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
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
AdamT22/06/22 @ 11:55
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
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!
IrishMarc14/10/22 @ 12:08
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