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ObsceneJester

ObsceneJester

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I was wondering what the people of Sherdog have seen more carry over? Squatting to Deadlifting? Or the other way around?

Because I was thinking of starting Smolov for squatting or a more Deadlift base program so that because the extremes of these I will be neglecting one and I don't want to see to much of a drop off

Currently doing 5/3/1 4 days a week. Diet is in check.
 
MatterOverMind said:
Is 5/3/1 not working for you?
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Not it is. I've used it for 4 cycles and tho I enjoy it, I used it (along with the 90% rule) for everything and I just want to get my squats up.

I was involved in a motorcycle accident 9 months that broke my back so I had to stop doing everything and squats was hit the hardest. My last max was 265 and I'm looking for something more than once a week to bring that number up
 
5/3/1 will get you stronger. It may take a little longer but lifting is not a sprint anyways.
 
FLIPPIN SWEET!

Go with the Smolov... And squat til you puke. Your deadlifts will be fine.


Edit = I love the 5/3/1 but if you want something new then go ahead and jump in.
 
ObsceneJester said:
Not it is. I've used it for 4 cycles and tho I enjoy it, I used it (along with the 90% rule) for everything and I just want to get my squats up.

I was involved in a motorcycle accident 9 months that broke my back so I had to stop doing everything and squats was hit the hardest. My last max was 265 and I'm looking for something more than once a week to bring that number up
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What's your current max? I wouldn't suggest smolov unless it's around 350 or so, preferably 405 or more. Less than that, and you can make plenty of progress without such an extreme program.

Also, it's extremely hard on your body. Myself and several others on this board did the base meso-cycle a couple of years ago. I was the only one that didn't get injured and have to stop the program.

In addition, I'd be concerned with your back injury. The heavy, frequent squatting will take its toll on your back. You need a good belt at a minimum, but with a previously broken back, I still wouldn't recommend it.
 
big_john127 said:
Dude, either way the lifts will improve.
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This +

I think it is going to be about even either way. Most heavy squatters will be "back" limited and grip limited in the deadlift and most heavy deadlifters will be hamstring and probably glute limited in the squat.

There are several guys at my gym that squat over 400 (some even in the 450s and up) that can't deadlift 5 plates.

Then you have my chump ass that couldn't squat 4 plates to save my life but have been over 5 plate deadlift for quite some time.
 
Don't do Smolov. Your bench and possibly deadlift will stagnate/regress and then you will have to retrace your steps. It simply doesn't make sense to only squat and neglect the deadlift and bench.
 
Wow, I actually agree with SDMF. I think Smolov is a huge fail for almost everyone except those with extremely gifted recovery. As pointed out by Stewy, most people are going to get fucked up on that program. I tried it last year and realized it was going to fuck me up after the second week so I quit. Then, I added 50lbs to my squat in 4 months using the long term approach.
 
After 1 base cycle of smolov a while ago my squat went from 375-405 and deadlift went from 405-465 however I hadn't deadlifted in like a year since the last max so in all my squat brought up my deadlift without any actual deadlifting
 
Merrill said:
Wow, I actually agree with SDMF. I think Smolov is a huge fail for almost everyone except those with extremely gifted recovery. As pointed out by Stewy, most people are going to get fucked up on that program. I tried it last year and realized it was going to fuck me up after the second week so I quit. Then, I added 50lbs to my squat in 4 months using the long term approach.
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drago.jpg
 
In my mind there are 3 big reasons not to do Smolov:

-It doesn't do jack for your bench
-A lot of people get injured with it
-Most people don't have necessary conditioning and recovery ability for it
-You could make similar or even superior gains to your squat with a less extreme and more sensible plan and make better gains to your bench and deadlift simultaneously
 
If you want to lift, then just lift. Whatever program you choose will be fine. The 5/3/1 is optimal and I just don't want to agree with a damned thing SM WTF ever those initials are.
 
I thought Smolov was only recommended for advanced beginners because the volume is just too much if you're very strong already.... no?
 
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