My experience with Smolov Jr. (for Bench)

Pathogenic said:
I can definitely understand the injury risk of continually running it, but what about if you did it multiple times in waves?
For example, say you run one cycle of Smolov Jr., do a more balanced routine for awhile, then run Smolov again. Would this work, or is Smolov Jr. generally a one time thing?
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I can let you know in a few months! lol Plan on giving it a run for bench again February sometime...
 
Pathogenic said:
I can definitely understand the injury risk of continually running it, but what about if you did it multiple times in waves?
For example, say you run one cycle of Smolov Jr., do a more balanced routine for awhile, then run Smolov again. Would this work, or is Smolov Jr. generally a one time thing?
Click to expand...

when i say "full Smolov" i mean the 16 week program

most people on this forum when they say Smolov they mean the 3 week base mesocycle, which i would recommend over full smolov. I just feel like it doesnt disrupt your other training too much, and for only being 3 weeks you get alot out of it.

What you are describing i like, im actually doing it right now. I ran Smolov base cycle for squat/Smolov Jr. for bench at the same time 3 months ago. Did a regular program for 2 months. Now im doing Smolov base cycle for squat/Smolov Jr. for SOHP/Smolov Jr. for chinups

i got +30 on bench and +35 on squat last time, expecting +25-30 on squat this time and +20 on SOHP. So i really like doing it this way and will probably do it at least 2 more times in 2012
 
mmajester said:
when i say "full Smolov" i mean the 16 week program

most people on this forum when they say Smolov they mean the 3 week base mesocycle, which i would recommend over full smolov. I just feel like it doesnt disrupt your other training too much, and for only being 3 weeks you get alot out of it.

What you are describing i like, im actually doing it right now. I ran Smolov base cycle for squat/Smolov Jr. for bench at the same time 3 months ago. Did a regular program for 2 months. Now im doing Smolov base cycle for squat/Smolov Jr. for SOHP/Smolov Jr. for chinups
Click to expand...

Please post your results. I was thinking of running Jr. for SOHP in a few weeks, I just wanna give myself some time to refocus on back/front squat.
 
MA77A said:
Please post your results. I was thinking of running Jr. for SOHP in a few weeks, I just wanna give myself some time to refocus on back/front squat.
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do both at the same time :)

Smolov for back squat and Smolov Jr. for SOHP, and 50 quick pounds to those lifts combined in a short 3 weeks


ill definately post my results, ill be done next monday-tuesday, and then ill max out a couple days after Christmas
 
Pathogenic said:
I can definitely understand the injury risk of continually running it, but what about if you did it multiple times in waves?
For example, say you run one cycle of Smolov Jr., do a more balanced routine for awhile, then run Smolov again. Would this work, or is Smolov Jr. generally a one time thing?
Click to expand...

I think it'd have a lessening effect depending on how long you waited between waves.

Isn't the whole point of it to shock your body into adapting to a different training style to make the fast gains?
 
Gfreak said:
I think it'd have a lessening effect depending on how long you waited between waves.

Isn't the whole point of it to shock your body into adapting to a different training style to make the fast gains?
Click to expand...

I think he just means run it multiple times a year with a normal program run in between
 
mmajester said:
when i say "full Smolov" i mean the 16 week program

most people on this forum when they say Smolov they mean the 3 week base mesocycle, which i would recommend over full smolov. I just feel like it doesnt disrupt your other training too much, and for only being 3 weeks you get alot out of it.

What you are describing i like, im actually doing it right now. I ran Smolov base cycle for squat/Smolov Jr. for bench at the same time 3 months ago. Did a regular program for 2 months. Now im doing Smolov base cycle for squat/Smolov Jr. for SOHP/Smolov Jr. for chinups

i got +30 on bench and +35 on squat last time, expecting +25-30 on squat this time and +20 on SOHP. So i really like doing it this way and will probably do it at least 2 more times in 2012
Click to expand...

Sounds good man! I'll be lurking your log. I think we're onto something here. I'm going to try it out myself with the bench in particular (since I can't do anything else until at least the spring =/). I think I'll do 3 weeks of Smolov Jr., go back to Madcow for 12 weeks, then Smolov Jr. it again. If someone with my shitty recovery can succeed, then I think we'll be onto something here ;]
 
mmajester said:
I think he just means run it multiple times a year with a normal program run in between
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Be careful... that's what SlaveToTheDark does, more or less. And you don't want to end up like him. He's a frail, sickly whisp of a man who still hasn't reached a 2,000lb total even after two years of lifting.
 
JauntyAngle said:
Be careful... that's what SlaveToTheDark does, more or less. And you don't want to end up like him. He's a frail, sickly whisp of a man who still hasn't reached a 2,000lb total even after two years of lifting.
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:icon_chee

i just want to be like STTD's cousin that weighs 75 pounds less but still has his genes
 
mmajester said:
:icon_chee

i just want to be like STTD's cousin that weighs 75 pounds less but still has his genes
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Well, at 225, you have one major family resemblance- you're both drawing on that six-pack with your girlfriend's make-up :)
 
JauntyAngle said:
Well, at 225, you have one major family resemblance- you're both drawing on that six-pack with your girlfriend's make-up :)
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ouch......:icon_sad:

haha, i actually use a magic marker
 
KnuckleSangwich said:
Jester having a girlfriend, that's pretty rich JA.

I'm convinced STTD's "girlfriend" is a Croatian cave troll until proven otherwise.
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youll probably meet her, she will be the one congratulating me after i crush you :D
 
turbozed said:
Guys,

Will I be cutting down the volume on my squat and deadlift significantly while I'm doing Smolov for bench? How do I pick assistance lifts?
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I'm sort of a toe specialist, as you know. You might want to work some close grip benches in as you work your way up. Good luck.
 
I trust that you're already been doing Bulgarian Swings. You can use five gallon buckets with a wire handle for Poorman Bulgarian Swings (90 pounds each.)
 
It's different when we spread your meme to make fun of you. But essentially you're making fun of yourself.
 
TS you've inspired me to give this a go for DL. I've been stuck at 385 for months and need to do something different. It's very frustrating and it's at the point where I can barely budge 405 off the floor when 385 comes up rarely easy.
 
ens189 said:
TS you've inspired me to give this a go for DL. I've been stuck at 385 for months and need to do something different. It's very frustrating and it's at the point where I can barely budge 405 off the floor when 385 comes up rarely easy.
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i wouldnt do that if i was you, Smolov for DL is a disaster waiting to happen
 
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