Adarq.org

don't do it. do starting strength instead.

Yep. You're actually the ideal case for SS - chronically underweight, weak and needing to gain strength and mass. Doing a full smolov with a 250 max or whatever is just silly imho. You can probably easily set a PR every workout squatting 2-3 a week, why bother with smolov?

I'm currently doing smolov jnr which is gentler than full smolov cos its wavy in intensity meaning I get to practice a lot of squatting with submax loads because I have form problems and need a lot of practice. So far so good, ive improved a fair bit since last month. I also didnt start with a true max (i did 137.5kgx5 with shitty form done belted earlier this year at 87kg BW) and instead picked a fairly conservative 122.5kg max. I'd actually be fine with my max staying where it was as long as my form improves.

Having said that - devils advocate - why not do smolov early? If you are working hard on form, it will cement the movement pattern which is a good thing. It will give you plenty of practice to learn the groove of the lift. The weights aren't heavy enough to hurt you (maybe maybe not, it depends on your form and the robustness of your knees etc) so it's less risky than doing it with heavier weights later.

But on the balance I think it's overkill with a 250# max. If you're that keen on smolov why not jnr?

Hi everyone -

My stats are:

Bodyweight: 195
Height: 6'3"
Bodyfat: 20+%
Standing Reach: 98"
Standing Vertical: 22"
Back squat: 3x5 130kg

Looking to take my vertical to 28" ish, to dunk at will. I can hit the rim with my wrist but can't dunk with the ball, one or two handed. Guess too heavy, too weak, too slow. Will look to fix this by losing 10+lb of fat, and taking the backsquat to 2BW and implementing some jump training.

What brought me here: I've followed Gary here from another board and think this is the right place for my goals.

Background: I started off with good intentions but a horrible introduction to weight training by following the obesification advice of a famous internet coach whose advice I implemented a little too uncritically, bulking up to 250lb in a few months starting from a chubby 200. I was quite skinny fat to begin with, needing to gain a lot of muscle but bulking from a high bodyfat only led to fat gains, as I understand now this is due to insulin sensitivity being quite poor for fat folk, and getting worser with each added kilo of weight. In short I was never going to put on any muscle starting skinnyfat. Since then i've spent the last year losing some 60lb of fat to a low of 188 earlier this year.

My goals are to continue getting stronger, leaner and more powerful and hopefully the payoff for all of this will be some impressive dunks when playing some ball with my friends.