Smolov squat routine and deadlifts
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I think your spot on the more I run these high frequency programs the less I seem to get out of them each time I'm back squatting twice a per week now and its first time iv had doms in about a year so must be shock to the system
milsy said:I think your spot on the more I run these high frequency programs the less I seem to get out of them each time I'm back squatting twice a per week now and its first time iv had doms in about a year so must be shock to the system
Yeah I am thinking about running it again soon and I can pretty much guarantee I will gain around 25kg from it as its a big change from squatting once or twice a week. So yeah back to the original OP it depends on your current work capacity
LessThanLuke said:
The pre cycle? As in the warm up two weeks or the base mesocycle?
I am talking about the base mesocycle where you do
Monday 70% 4 x 9
Wednesday 75% 5 x 7
Friday 80% 7 x 5
Saturday 85% 10 x 3
Then add 10kg in week 2 and another 5kg in week 3. Personally these workouts f**ked me up haha. But I did add 20kg to my squat each time.
The pre cycle? As in the warm up two weeks or the base mesocycle?
I am talking about the base mesocycle where you do
Monday 70% 4 x 9
Wednesday 75% 5 x 7
Friday 80% 7 x 5
Saturday 85% 10 x 3
Then add 10kg in week 2 and another 5kg in week 3. Personally these workouts f**ked me up haha. But I did add 20kg to my squat each time.
Did you ever run the whole 13 week thing or just this phase?
IrishMarc06/06/13 @ 22:54
ran it last year at 95kg BW. clean and raw.
only did squat for the majority of the programme.
went from a non-griz starting max of 135kg to 160kg after the first test at 4 weeks,
during the 2 week speed part i added some bench to keep it ticking over,
then back onto the final 4-week stretch, ended with a 180kg.
found that this was a spike max, reverting back to 160 after a week or so.
same thing happened when i did the 3-week Smolov Jr for bench, hit a max i've never got close to again.
my other lifts didnt suffer, despite not training them specifically for weeks
best to time it right and use it to peak for a comp.
only did squat for the majority of the programme.
went from a non-griz starting max of 135kg to 160kg after the first test at 4 weeks,
during the 2 week speed part i added some bench to keep it ticking over,
then back onto the final 4-week stretch, ended with a 180kg.
found that this was a spike max, reverting back to 160 after a week or so.
same thing happened when i did the 3-week Smolov Jr for bench, hit a max i've never got close to again.
my other lifts didnt suffer, despite not training them specifically for weeks
best to time it right and use it to peak for a comp.
dr_hazbun07/06/13 @ 09:51
Depends on your recovery ability and, possibly more importantly, how experienced you are.
If you have been lifting for years and have say a 250 squat and 300 deadlift, I personally wouldn't do any deadlifting with a high frequency squat routine.
If, however, you are running Smolov and trying to take your squat from 150 to 170, then a bit of low volume pulling once a week shouldn't do any harm.
If you have been lifting for years and have say a 250 squat and 300 deadlift, I personally wouldn't do any deadlifting with a high frequency squat routine.
If, however, you are running Smolov and trying to take your squat from 150 to 170, then a bit of low volume pulling once a week shouldn't do any harm.
Sparrow said:
Did you ever run the whole 13 week thing or just this phase?
Did you ever run the whole 13 week thing or just this phase?
Only ever ran the base meso.
You could try "forced entry method" by vanilla gorilla..its an amazing system and having constant pb is a nice feeling...
LessThanLuke said:
Only ever ran the base meso.
Only ever ran the base meso.
Cheers. I'm going to try it in a week or two.
I know it's going to be brutal, but I'll still be OK doing a bit of weightlifting beforehand won't I?
dr_hazbun said:Depends on your recovery ability and, possibly more importantly, how experienced you are.
If you have been lifting for years and have say a 250 squat and 300 deadlift, I personally wouldn't do any deadlifting with a high frequency squat routine.
If, however, you are running Smolov and trying to take your squat from 150 to 170, then a bit of low volume pulling once a week shouldn't do any harm.
If you have been lifting for years and have say a 250 squat and 300 deadlift, I personally wouldn't do any deadlifting with a high frequency squat routine.
If, however, you are running Smolov and trying to take your squat from 150 to 170, then a bit of low volume pulling once a week shouldn't do any harm.
Should see Stephen manuals training building upto worlds he ran smolov and went 300 plus on deads more that a few times a week he videos all his sessions so there on you tube
The most insane thing about it he dropped from 108kg to 95kg while doing it
milsy said:
Should see Stephen manuals training building upto worlds he ran smolov and went 300 plus on deads more that a few times a week he videos all his sessions so there on you tube
The most insane thing about it he dropped from 108kg to 95kg while doing it
Should see Stephen manuals training building upto worlds he ran smolov and went 300 plus on deads more that a few times a week he videos all his sessions so there on you tube
The most insane thing about it he dropped from 108kg to 95kg while doing it
Are there any videos of said beast
Post Edited: 08.06.2013 @ 11:09 AM by MarkClegg
Sparrow said:but I'll still be OK doing a bit of weightlifting beforehand won't I?
Your going to do some weightlifting before you Squat ?????
Stop the madness !!
Sparrow said:
Cheers. I'm going to try it in a week or two.
I know it's going to be brutal, but I'll still be OK doing a bit of weightlifting beforehand won't I?
Cheers. I'm going to try it in a week or two.
I know it's going to be brutal, but I'll still be OK doing a bit of weightlifting beforehand won't I?
Prob help get rid of the aches from previous session mate
MarkClegg said:
Your going to do some weightlifting before you Squat ?????
Stop the madness !!
Your going to do some weightlifting before you Squat ?????
Stop the madness !!
Have you seen the squat routine?? I don't think I'll be able to walk for 3 weeks, never mind lift weights!