Smolov questions

Discussion in 'Strength & Conditioning Discussion' started by VoodooPlata, Sep 24, 2010.

  1. VoodooPlata

    VoodooPlata Brown Belt

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    Ok, two questions:
    1. How much should I be able to squat before getting on Smolov? (Not doing it until sometime next year anyhow, but still want to know guidelines)
    2. In the 3 week period where you should take a break from all squatting work to recover lots - is it ok to deadlift? Or should this be 3 weeks of upper body training only?
     
  2. EchoBoomer

    EchoBoomer Banned Banned

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    I fink your freaky...
    1) There is no prerequisite for the program, but if you can't squat double your bodyweight I would stick with Starting Strength/5x5/Texas.

    2) NO, I would take a break and squat light.
     
  3. ssjmawson

    ssjmawson White Belt

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  4. CRZA

    CRZA Purple Belt

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    its not that you cant do the program when you squat 1x bw, its just that you would gain faster doing a linear routine. And doing a linear routine till you hit 2x bw is very doable.
     
  5. Cratos

    Cratos Banned Banned

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    2x BW squat being excessive?
     
  6. ssjmawson

    ssjmawson White Belt

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    Not generally, just saying it's a bit above what I've read as a minimum starting point for smolov.
     
  7. Reverendo

    Reverendo no no no belt

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    1. There's no real prerequisite, but take note that the weight added on weeks 2 and 3 of the first cycle should depend on how strong your squat is. So, even if it says add 20lbs on week 2 and 10 more on week 3, that can be pretty absurd if your squat is pretty low (it will be too hard), or pretty high (it will be too easy). I think that those numbers would work perfectly if your squat is around 315lbs. If your squat is lower, maybe add 10/15lbs week 1 and 5/10lbs week 2. Just my opinion.

    2nd cycle is all calculated by percentages.

    2. During the middle 3 week cycle, I did lower-body speed work and some accessory lifts; speed squats for singles/doubles/triples, step ups and the olympic lifts. Definitely still do full-body/lower-body, just not heavy squats.
     
  8. VoodooPlata

    VoodooPlata Brown Belt

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    This seems a bit weird - I didn't think almost anything would give you gains like Smolov?
     
  9. CRZA

    CRZA Purple Belt

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    whaa?

    I have by no means a expert in strenght, so take my advices with a grain of salt. But I wrote that If you do the program when your squat isnt at a good level (lets say 2xbw), I believe that you can reach that goal with a linear routine such a texas method, 5x5, SS, before going on a taxing routine like Smolov.
     
  10. VoodooPlata

    VoodooPlata Brown Belt

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    I was under the impression that the reason for not doing Smolov too early was simply that you wouldn't be able to.
     
  11. Cratos

    Cratos Banned Banned

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    If you have a lower squat, it should be easier to add weight, not harder, via newb gains.
     
  12. PWR1982

    PWR1982 Green Belt

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    Why wouldn't you be able to do smolov? It's just more effective for you to do something like 5x5.

    Also what do you mean by the "not impressed" in your sig?
     
  13. MatterOverMind

    MatterOverMind Pulling for you

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    While I understand that adding 20 lbs to a given percentage of a 1rm adds a smaller percentage for a stronger lifter than for a weaker one, you also have to consider that adding weight to the squat of a stronger lifter is more difficult than for a weaker one.

    Somebody who squats 500 lbs would likely be happy adding 40 lbs to that in a year's time, where someone who squats 300 lbs probably would likely not be happy with the same results.

    In my opinion, most people with a 315 squat shouldn't bother with smolov. They should just stick to a good program with planned progression.

    And adding less weight on week 2 and 3 for someone who isn't as strong sounds stupid. You're then half-assing the program. Someone who isn't as strong should be able to adapt to the added weight pretty easily.
     
  14. Reverendo

    Reverendo no no no belt

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    ^Yes, pretty much all true but let me use an extreme example to get my point across.

    Let's say the lifter has a 1rm of 600lbs. Day 1, monday, week 1, the program is 70% for 9, which is 420lbx9. So monday on week 2 is 440x9, and week 3 is 450x9. Although tough lifts, the load on week 3 could have been done by the lifter before the program. And considering the volume I'm sure some good work(minimal gains or maintaining) is being done, but the final week on the first cycle consists of lifts that would be very feasible before entering the program. You'd probably just maintain strength, and there are easier ways for that.

    Now consider the other extreme. Let's say the lifter has an 1rm of 135lbs. According to the program he'll be squatting 125X9 on week 3. uhh, no.

    Now obviously no one with 135 squat is doing smolov, but at lower pre-1rm's (200-275lbs) that big of a jump is unfeasible. And that's all that I was saying.
     
    Last edited: Sep 27, 2010
  15. VoodooPlata

    VoodooPlata Brown Belt

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    1. Some days of Smolov call for things like squatting "3 * 90% + 15 lbs" and such. Now, if my squat is 400 lbs then that would be 375 = well below 1RM. But if my squat was, say, 200 lbs it would come to 195 which is almost 1RM and thus it would be near impossible to do 3 reps.

    2. 5.7% of the Swedish voters voted for a racist party comprised of rednecks and nazi sympathizers, and whose only agenda is kicking all the immigrants out of the country. This got said party into the Swedish parliament, since our law states that any party that gets more than 4% of the votes shall be represented thusly. I'm not impressed, which in this case is to say that I'm embarrassed on the behalf of the Swedish nation.
     
  16. PWR1982

    PWR1982 Green Belt

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    I see, well yeah... another reason why I don't like percentages, and adding a specific amounts of weight. Still you could make the amount of weight you add a bit smaller, to make it specific for you, but it would really be a waste in your situation I think. Then again I've been doing 5-15 squat triples for the last 3 months, on average like 4 times a week, or maybe more... but I would quite possibly make the same progress or only slightly worse on something like starting strength.

    I know what's happening in Sweden, I just didn't know whether you thought 5.7% is too much, or too little :D, didn't have a clue how much fascist the SD are. I have to admit that Europe is going into shit though. It's too generous and kind, and let's itself to get fucked with too easily. It's fucking everywhere, muslims overall in X countries, gypsies here in central Europe, arrogant Brits in Spain, Albanians etc in the northern countries... no wonder people are getting pissed off and then vote some crazy nazi political party.
     
  17. VoodooPlata

    VoodooPlata Brown Belt

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    Well, I'm not doing Smolov until I have a substantially better squat anyhow - I was just wondering.

    I didn't know anyone knew what is happening in Sweden except the proud and few who live here. :)
     
  18. Miiiiiiighty

    Miiiiiiighty Silver Belt

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    One of my best friends is swedish and he is one of the kindest persons I know ...

    Just sayin' ! :D
     

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