Adarq.org

Interesting... smolov jr is definitely more wavy in terms of the est 1RMs. The est 1RM is nearly always higher (only exception is in week 1) during the next workout of the same week. With the start of the next week, the 1RM lowers to a level just a bit higher than the Monday before it, then gradually rises to a Saturday higher than before. The process repeats.

With Smolov base mesocycle, it seems that there really isn't much wave loading. After week one, the 1RM shoots up on the Monday workout, then lowers to a steady level for the rest of the week. The process repeats. In other words, there's a big difference between a Saturday workout to the next Monday workout, but then the 1RM lowers and stays pretty steady (to a level a bit higher than last week's steady 1RM) for the next Wed/Fri/Sat workouts. Then it shoots up again. If the base mesocycle were longer than 3 weeks, we'd be able to see this pattern better but that's all the program calls for.

IMO, the wave loading of the smolov jr is one reason why I've been able to handle it for so long. That, and the fact that the first few weeks of my gains were actually re-gains that I lost a while ago. Slowly, however, smolov jr is catching up to me and the saturday workouts feel a bit harder than last Saturday's (and the same with the other respective days).

Got the idea from Adarqui's post in DamienZ thread on his smolov progress so far... these have been my workouts (you'll notice it's imperfect, as I missed some days and pushed a few others back). I put the est 1RM in there as well as according to the exrx calculator.

Format:
date - weight setsxreps (est 1RM)

245 6x6 (285250 7x5 (281270 8x4 (295255 6x6 (296270 7x5 (304288 8x4 (314265 6x6 (308275 7x5(309295 8x4 (315315 10x3 (334275 6x6 (319285 7x5 (321308 8x4 (336325 10x3 (344285 6x6 (331300 7x5 (338315 8x4 (344335 10x3 (355402295 6x6 (343310 7x5 (349328 8x4 (358345 10x3 (365305 6x6 (354320 7x5 (360335 8x4 (365355 10x3 (376) [Yet to be completed]

Well analysts, make of it what you will. Particularly, I like how after every Saturday workout (the 10x3's) the 1RM drops a bit as compared to the next Monday workout. That should provide a bit more recovery for the next workout, which is a good thing since we lift two days in a row on Fri/Sat.

For the regular smolov base mesocycle, all the 6x6 would be 4x9, and the 1RM would actually shoot up after the smolov workout in most cases... holy shit.. that's tough (but it's only for 3 weeks)

I think jumping three times a week while adding those 50kg to your squat (and not adding more than 5kg bodyweight in that time) will SURELLLY improve your SVJ in almost ANY situation <700lbs!

Well I mean there's still significant reactive "activity" for lack of a better term in the SVJ, and since depth jumps increase "voluntary RFD" as well as "involuntary RFD" I feel like there's really no need for traditional RFD work unless added in for variety.

50kg is a friggin HUGE increase on your squat, and if your at the weight where you're wonder if an extra 50kg can slow you down, then ur squatting like 500lbs man. I'm pretty sure if you just play basketball or do some mod/light plyos and there's not really a big reason for your old 1RM to not increase in speed at least a LITTLE bit.

BOSS LIFT!!! How long have you been lifting? That was great depth and alot of weight. I am thinking about Smolov and i'm wondering if it works for athletic gains(speed, vert, agility..ect.) like i want it to. How has it worked for you? Would you recommend that I do it even though my max is ~225ish ?

http://www.joeskopec.com/smolov.html that's the right workout right? there are alot of smolovs out there it seems

Been lifting since after basketball season of Freshman year, HS. Now I'm a freshman in college. However, I wouldn't say I have 4 years of squatting. It's closer to 2.75 or 3 years because I never lifted over the summer or during basketball season in some of the years, and it stalled my progress a lot.

At your level I think you shouldn't do smolov yet. Maybe when you max at around 315 you should try it. As for athletic gains, it's working very well for me because I am pretty reactive already so the strength gains help a lot. Squat gains have always directly translated into my VJ and RVJ provided my bw remained the same.

To answer your confusion about the different "smolovs," there's only two. The link that you gave me is the "true" smolov cycle. It consists of four different cycles, including an intro, a base mesocycle, a switching phase, and then an intense phase. It lasts 13 weeks. It is ONLY used for squats.

Then there is smolov junior (which is what I'm doing). Smolov jr is nearly identical to the BASE MESOCYLE of the regular smolov program, except the rep scheme is changed a bit to make it a tiny bit easier (but still difficult as hell). It lasts 3 to 5 weeks, depending on how long you  want to do it (minimum 3). Since it's a bit easier, the same rep scheme can also be used to bring up your bench press or deadlift (but when ppl do it for the bench, the increases in weight from week to week are about 5lbs less since the bench improves slower than the squat). However, there are no other phases in it. For me, I've decided to continue on with the weeks since I haven't stalled yet (I'm on week 6 right now).

Smolov Base Mesocycle (for squats only)
Monday - 4x9 at 70% 1RM
Wednesday - 5x7 at 75% 1RM
Friday - 7x5 at 80% 1RM
Saturday - 10x3 at 85% 1RM

Smolov Junior Cycle (for squats, bench, or deadlift)
Monday - 6x6 at 70% 1RM
Wednesday - 7x5 at 75% 1RM
Friday - 8x4 at 80% 1RM
Saturday - 10x3 at 85% 1RM

Those are the weights for week 1. After week 1, add 20lbs to each day. For every week after that, add just 10lbs to each day.
(but if you're doing it for the bench press, the increments are half as big)

If you're still confused, here's a chart from my log:

Quote from: Dreyth on February 07, 2011, 12:29:10 am

I'm just more excited about the camera lol. It's a Nikon s8100... my main motivation for buying it wasn't the video or picture qualty, but rather, the AUDIO quality. I wanted a camera that wouldn't distort from the loud bass when I go to trance events. I tested this one out on my friends Yamaha speakers, blasted the volume and subwoofer, and the thing picked up the bass clean as crystal on playback without distorting lol.

Can't wait to test it out at this Paul van Dyk gig in NYC in about 2 weeks.

haha nice.. my playsport zx3 audio seems to be weak, from my latest dunk vid i uploaded.. it has a weak sound, seems the bass is weak.

By weak bass, do you mean that the bass is too low in volume or that it can't handle the bass?

I'd rather have this:
http://www.youtube.com/watch?v=AMpldUyIvIc (live the bass was INSANNEE)
than this:
http://www.facebook.com/photo.php?fbid=1512923157762&set=a.1481838940676.59633.1674900050&pid=1107092&id=1674900050#!/video/video.php?v=427080217546

1st Set of 345x3
10th Set of 345x3

From today's workout. The angle makes it look like I'm not going as low as I used to, but I still am!
If you look at the white line on my shorts, it hits just below parallel. In this video, it looks like I'm going lower, but the line on the shorts goes to just below parallel as well http://www.youtube.com/watch?v=jplDf8iYtWA. Same depth.