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McMuffin_Gains | My thoughts on the Smolov squat cycle | 04-10-2015 @ 14:32 | |
Help me rescue my Insulina. Member 5366, 1090 posts | Post Edited: 04.10.2015 @ 14:33 PM by McMuffin_Gains So I have just run the Smolov squat cycle for 5 weeks. I did the first two weeks which are designed to get you in the groove and then proceeded to do 3 of the 4 weeks from phase two.The last raw max I hit was a few months ago and this was 230kg WITH WRAPS. I decided if I ever want to get into PL properly then I really need to use sleeves at most as after trying a bit of EQ lifting I just don't think it's for me. Now I've cut phase 2 short by a week as my little calf niggle has turned into quite a nasty soleus strain. I have had the last 4 days off completely and been in to attempt a PR and put an end to my Smolov experience. After only 5 weeks I hit a 240kg squat with just belt and SBD's, it felt easy and had my calf not have been so sore I would have definitely gone for more, massive results! Instagram linky to video However - Things I have found..
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AMH_Power | ... | 04-10-2015 @ 14:54 | |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | I achieved 2 weeks and failed; couldn't recover to the demand | ||
Sawyers | ... | 04-10-2015 @ 15:02 | |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | I did the base cycle a while ago. Put 20kg on my squat and 15kg on my deadlift in 3 weeks. I attribute a lot of that to actually practicing the skill of squatting. I also think there are a lot more intelligent ways to make similar progress, there is nothing inherently magical about smolov, its just high intensity, high frequency and moderate to high volume, which, if you're coming from the other end of the spectrum, then it will probably yield a positive outcome. | ||
Sparrow | ... | 04-10-2015 @ 18:55 | |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | I did the base cycle and added 0 to my squat. It is moderate intensity, high frequency and very high volume. My thoughts are that if you respond well to volume you will do well on it. However, I also think volume should be built over time, so it is far more work than most people require, and could end up being too much for some people (like it was for me). | ||
KevC86 | ... | 04-10-2015 @ 20:28 | |
Member 5141, 4220 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | probably the easiest PB lift I have ever seen. | ||
McMuffin_Gains | ... | 04-10-2015 @ 20:39 | |
Help me rescue my Insulina. Member 5366, 1090 posts | KevC86 said:probably the easiest PB lift I have ever seen. Cheers, yeah it does look easy and it wasn't too bad, I'd of loved to carry on going and thought I had 250 in me easy but with every lift my calf was hurting worse and worse to the point where after I'd racked the bar on this one I was limping away. Booked in with soft tissue guy on Tuesday, no amount of icing, self manipulation, rolling etc is doing anything long term, it eases off for a few hours and then tightens right back up, needs someone to get in where I can't. | ||
AMH_Power | ... | 04-10-2015 @ 20:47 | |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | ps. That squat is ace | ||
McMuffin_Gains | ... | 04-10-2015 @ 21:00 | |
Help me rescue my Insulina. Member 5366, 1090 posts | AMH_Power said:ps. That squat is ace Cheers mate I think, as Sawyers posted, that the sheer frequency and volume really helps dial in the squat technique and I feel this most likely an important factor in the apparent gains people make during this program. I only say this as it's probably the best looking squat technique I've ever had albeit not as deep as my lighter lifts but I'll blame my s**t calf on that for now | ||
Wayne_Cowdrey | ... | 04-10-2015 @ 21:08 | |
Still got a little bit of strength Member 400, 22073 posts | Easy squat! | ||
EllD90 | ... | 04-10-2015 @ 23:23 | |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | 250+ there. Get the calf sorted and more weight on the bar. Well done! | ||
rawlifter | ... | 08-10-2015 @ 10:52 | |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Interesting - I normally do well on high volume although never attempted more than 2 heavy squat days a week before Did you do the cycle in this link or a different one as this is 3 weeks, then 3 weeks off then 4 weeks: http://www.joeskopec.com/smolov.html Would you jump into this or recommend building up before even hitting the base cycle? | ||
Appetite | ... | 08-10-2015 @ 11:30 | |
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | McMuffin_Gains said: Its these bits that worry me. i have known people get great results from these high volume programes but I have also known far too many people break themselves by high volume workout after high volume workout with tight areas and niggles. For me its a risk. If you look at the guys that really last in this game, you'll find the majority are low/mid volume guys. | ||
luki | ... | 08-10-2015 @ 12:17 | |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Do you think it will have much benefit to your deadlift max? How'd your low back holdup? | ||
McMuffin_Gains | ... | 08-10-2015 @ 13:30 | |
Help me rescue my Insulina. Member 5366, 1090 posts | rawlifter said:Interesting - I normally do well on high volume although never attempted more than 2 heavy squat days a week before Did you do the cycle in this link or a different one as this is 3 weeks, then 3 weeks off then 4 weeks: http://www.joeskopec.com/smolov.html Would you jump into this or recommend building up before even hitting the base cycle? 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. | ||
McMuffin_Gains | ... | 08-10-2015 @ 13:34 | |
Help me rescue my Insulina. Member 5366, 1090 posts | luki said:Do you think it will have much benefit to your deadlift max? How'd your low back holdup? 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 | ||