Adarq.org
Performance Area => Program Review => Topic started by: Harvey on December 18, 2011, 02:56:26 am
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Hi,
I'm about to start my 12 week journey through hell. I was wondering if any of you had any useful tips or tricks I could use throughout my Smolov cycle. I'd like any assistance possible. My log is below.
http://www.adarq.org/forum/progress-journals-experimental-routines/harvey%27s-smolov-cycle-1/
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don't do it. do starting strength instead.
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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?
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If you're that keen on smolov why not jnr?
Go big or go home. :) Why tone it down?
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If you're that keen on smolov why not jnr?
Go big or go home. :) Why tone it down?
BECAUSE YOU ARE A FUCKING BEGINNER. jesus christ. "go big or go home" is brotastic gibberish with no basis in the real world. i know you put that smiley face in there to say, "jk guyz," but your insistence on doing something that's harder than you need suggests that you are not, in fact, jk.
you are a beginner. you can progress, for sure, on a simple program of linear progression. probably for months, assuming your diet and sleep are done right. when you max out those gains, you can start to think about changing things up.
but if you start with something very difficult and intense now, where will you go when you're done? simple, linear programming will basically never work for you as well as it can work right now. take advantage of it.
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If you're that keen on smolov why not jnr?
Go big or go home. :) Why tone it down?
This is the thing man, if you use the higher intensity stuff now when its not necessary at all, then later on when you NEED it to progress, you dont have nearly the same options. You can only improve so fast and then its overkill, the key is staying in that range of constant progress, no more than it takes to get there and no less.
edit: lbss, read your last two sentences just now lol.
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Honestly, Smolov sure looks impossible to do for me.
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Well, the way I see it is that Smolov was designed to give big gains in a small time frame. Yeah, so was starting strength and whatnot, but I'm up for a real challenge. It's more of a mental test for me as it is a physical test. When I'm done? Maybe I'll do it again? Maybe I'll do something more jump-related.
If by me completing Smolov will be detramental to my training. Speak now. Otherwise, I don't see why you're not encouraging me.
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Well, the way I see it is that Smolov was designed to give big gains in a small time frame. Yeah, so was starting strength and whatnot, but I'm up for a real challenge. It's more of a mental test for me as it is a physical test. When I'm done? Maybe I'll do it again? Maybe I'll do something more jump-related.
If by me completing Smolov will be detramental to my training. Speak now. Otherwise, I don't see why you're not encouraging me.
that's exactly what lance and i just said. if you want it spelled out: it will be detrimental to your training.
up for a real challenge? do three sets of five squats three days a week, adding weight as often as you can while maintaining strong form.
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By detrimental, I mean it's either going to injure me or not make me improve. If it's going to make me improve, what's the issue? There's no way it could be detrimental if I'm looking for some quick strength. And I honestly don't see 3x5 that challenging at all.
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In 12 weeks of SS if you do everything right and you have the right mental and genetic stuff - you will add 3x30kg = 90kg to your squat. That means setting a pr every workout. Trust us, it's far from easy - 3x5 is very difficult when the 5s are 80-85% of your max. Do SS for a month or two, and if you still think its easy (ha) we'll let you do smolov (i am certain I wont lose this bet!).
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I don't think you'd be able to do Smolov anyway, going from 5x7 Friday to 10x3 Saturday, the next day, with a very heavy weight? Downright impossible.
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By detrimental, I mean it's either going to injure me or not make me improve. If it's going to make me improve, what's the issue? There's no way it could be detrimental if I'm looking for some quick strength. And I honestly don't see 3x5 that challenging at all.
fuck it, you've made your mind up, do whatever the fuck you want. the advice you've been given in this thread is sound and you've completely ignored every bit of it, with the same idiotic argument over and over: "durrr, 3x5 is easy you guys, i'm up for a challenge durrrrrr."
you squat 265 pounds. 3x5 will be plenty hard and plenty challenging if you fucking work hard at it.
godspeed.
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I'm used to doing more than 3x5 everyday. I did 4x5 2 days ago during Smolov and that was only half the workout. If I fail Smolov miserably, go ahead and talk shit. Just at least give me a chance, fuck.
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lol let me take a last shot at this .. Please God give me courage to finish this post without breaking my pc.
3x5 can be hard, 3x5 can be easy - it depends on the weight on the bar obviously. Your idea of 3x5 might be a casual walk in the park with the empty bar. That's not it. We're talking about a 3x5 which produces (I hate myself for using this rippetoeism) a PR in EVERY FUCKING WORKOUT. 3x5 is no more easy or hard than 10x3 on smolov. I used to feel physically sick with dread walking up to a bar to do 3x5 when I did SS knowing the last 3x5 felt like death and this time around i've added an extra 2.5kg to the bar! Hell 3x3 might be take everything out of you if you're using enough weight.
Your max is 260, it doesnt matter what you're used to - the point is you've got easy newbie gains for the picking - why bother with an advanced program which is designed to painfully squeeze out a PR for an advanced lifter after months of hard work? Do you understand that you can make gains much easier than such a lifter simply by doing 3x5 and adding weight to the bar each session? A PR in every session is something you can do - but something an advanced lifter who needs smolov cannot do.
We're not talking shit - we're giving you common sense advice but you're refusing to listen because you think we somehow want to see you fail or something. Every idiot on SS.com who drinks enough milk and eats enough cheeseburgers gets to 315x3x5 in months. You will too. Do that first, you can do smolov later when you want to push for 4 plates on the squat. etc.
But seriously why are you even asking for our advice when you refuse to listen?
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I'm used to doing more than 3x5 everyday. I did 4x5 2 days ago during Smolov and that was only half the workout. If I fail Smolov miserably, go ahead and talk shit. Just at least give me a chance, fuck.
that's not how it works when you ask for advice. i'm not talking shit. but that's the problem, you asked for advice, it was offered to you, and you rejected it out of hand as if you hadn't listened to any of the arguments, because you assumed the responses were personal attacks.
like i said, best of luck with smolov, i hope it works out for you. but given where you are in your training life, i think it's fucking retarded for you to be doing anything but a simple linear program.
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But seriously why are you even asking for our advice when you refuse to listen?
I asked for advice on Smolov. Not what I should be doing. You've given me no advice on Smolov yet.
Whether it's the smartest thing to be doing now or not, I'm doing Smolov and that's final. Sure, maybe SS would have been a better option for me. But there are some restraints that prevent me from making a PR every workout. For instance, I don't have 2.5kg weights, let alone 1.25kg weights. I have 90kg in weight plates and right now I've got fucking ankle weights strapped to the barbell to make up the weight. I'm not saying my current setup is going to work for Smolov all that well, but I'll be able to make use of what I have better.
Now, I'm going to do Smolov. I don't care if we can't be friends because I didn't take your advice. I don't care if you think I'm being ignorant.
If you want to help me, give me some tips for Smolov.
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Bro if you are are as serious about training as you say you are - then you need to get some 2.5s and 1.25 plates and a pair of 20s. It's xmas give yourself a gift man. Also I wasn't aware that smolov doesn't require 2.5 and 5kg jumps?!
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Bro if you are are as serious about training as you say you are - then you need to get some 2.5s and 1.25 plates and a pair of 20s. It's xmas give yourself a gift man. Also I wasn't aware that smolov doesn't require 2.5 and 5kg jumps?!
I'm aware. But it'd be difficult doing SS to constantly be upping the weight at the moment. It would have to be +10 PR's each time. My birthday's in January, so I'll be getting 2 2.5s and a couple 10s. Should be enough to get me through this first Smolov cycle.
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I can't figure out if you're trolling or are actually serious about this.Why would anyone recklessly ignore the sensible, FREE advice you've been getting?
One day you'll be ready for this, but not yet. Increased injury risk is a huge reason for you not to do Smolov that hasn't been mentioned in much detail (although that's because of the incredibly obvious preceding reason, that you're not strong enough and are still a beginner). Given that you said you want to avoid injury, but you also want quick gains, just follow the advice of the other guys here, they clearly know what they're talking about. If nothing else, read the top line of the forum page header!!! INTELLIGENT TRAINING: a critical aspect of success, not reckless training that is unnecessarily tough and also increases injury risk.
(Although if the other posts haven't convinced you, then you're probably not even reading this thread anymore)
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I can't figure out if you're trolling or are actually serious about this.Why would anyone recklessly ignore the sensible, FREE advice you've been getting?
One day you'll be ready for this, but not yet. Increased injury risk is a huge reason for you not to do Smolov that hasn't been mentioned in much detail (although that's because of the incredibly obvious preceding reason, that you're not strong enough and are still a beginner). Given that you said you want to avoid injury, but you also want quick gains, just follow the advice of the other guys here, they clearly know what they're talking about. If nothing else, read the top line of the forum page header!!! INTELLIGENT TRAINING: a critical aspect of success, not reckless training that is unnecessarily tough and also increases injury risk.
(Although if the other posts haven't convinced you, then you're probably not even reading this thread anymore)
No, I'm reading it alright. But I'm still waiting for Smolov advice. If you want to lecture me about my poor decisions, PM me. Keep this on topic.
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make sure to warm up well before each session, stay mobile and flexible, if you start getting pain in areas play it smart, don't try to keep pushing through and through it.
possibly use a box of some sort each time you squat to make sure your hitting depth from session to session. It's easy to start trying to drive the lifts up and not realize your squatting much more shallow
I can't figure out if you're trolling or are actually serious about this.Why would anyone recklessly ignore the sensible, FREE advice you've been getting?
One day you'll be ready for this, but not yet. Increased injury risk is a huge reason for you not to do Smolov that hasn't been mentioned in much detail (although that's because of the incredibly obvious preceding reason, that you're not strong enough and are still a beginner). Given that you said you want to avoid injury, but you also want quick gains, just follow the advice of the other guys here, they clearly know what they're talking about. If nothing else, read the top line of the forum page header!!! INTELLIGENT TRAINING: a critical aspect of success, not reckless training that is unnecessarily tough and also increases injury risk.
(Although if the other posts haven't convinced you, then you're probably not even reading this thread anymore)
No, I'm reading it alright. But I'm still waiting for Smolov advice. If you want to lecture me about my poor decisions, PM me. Keep this on topic.
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make sure to warm up well before each session, stay mobile and flexible, if you start getting pain in areas play it smart, don't try to keep pushing through and through it.
possibly use a box of some sort each time you squat to make sure your hitting depth from session to session. It's easy to start trying to drive the lifts up and not realize your squatting much more shallow
I can't figure out if you're trolling or are actually serious about this.Why would anyone recklessly ignore the sensible, FREE advice you've been getting?
One day you'll be ready for this, but not yet. Increased injury risk is a huge reason for you not to do Smolov that hasn't been mentioned in much detail (although that's because of the incredibly obvious preceding reason, that you're not strong enough and are still a beginner). Given that you said you want to avoid injury, but you also want quick gains, just follow the advice of the other guys here, they clearly know what they're talking about. If nothing else, read the top line of the forum page header!!! INTELLIGENT TRAINING: a critical aspect of success, not reckless training that is unnecessarily tough and also increases injury risk.
(Although if the other posts haven't convinced you, then you're probably not even reading this thread anymore)
Yeah, I've been having trouble with the depth on some of the heavier squats. If I can find a box I'll use one, cheers.
No, I'm reading it alright. But I'm still waiting for Smolov advice. If you want to lecture me about my poor decisions, PM me. Keep this on topic.
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make sure to warm up well before each session, stay mobile and flexible, if you start getting pain in areas play it smart, don't try to keep pushing through and through it.
possibly use a box of some sort each time you squat to make sure your hitting depth from session to session. It's easy to start trying to drive the lifts up and not realize your squatting much more shallow
I can't figure out if you're trolling or are actually serious about this.Why would anyone recklessly ignore the sensible, FREE advice you've been getting?
One day you'll be ready for this, but not yet. Increased injury risk is a huge reason for you not to do Smolov that hasn't been mentioned in much detail (although that's because of the incredibly obvious preceding reason, that you're not strong enough and are still a beginner). Given that you said you want to avoid injury, but you also want quick gains, just follow the advice of the other guys here, they clearly know what they're talking about. If nothing else, read the top line of the forum page header!!! INTELLIGENT TRAINING: a critical aspect of success, not reckless training that is unnecessarily tough and also increases injury risk.
(Although if the other posts haven't convinced you, then you're probably not even reading this thread anymore)
Yeah, I've been having trouble with the depth on some of the heavier squats. If I can find a box I'll use one, cheers.
No, I'm reading it alright. But I'm still waiting for Smolov advice. If you want to lecture me about my poor decisions, PM me. Keep this on topic.
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If you want to help me, give me some tips for Smolov.
Here's a good Smolov tip:
Don't fucking do it.
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I've finished now (used box squats due to an injury but I think my tips still apply) and my tips in order are:
1. Wear thick soft shirts when squatting. I routinely wore wife beaters and now i have a bruised line across my traps from the bar rubbing against my back so frequently.
2. If you make a huge gain (~40lbs...or 10% or whatever) after the base mesocycle you'll probably need a weightlifting belt for the heaviest sets of the intense mesocycle. It may have just been me and because I was doing parallel box squats and saw huge gains, but my legs increased in strength faster than my lower back was able to support it.
3. Don't psych yourself out. The organization of the full program is such that you're never really going to be faced w/a weight/rep scheme that you can't handle. Just realize that and man up and do it. Not sure about Smolov Jr but that actually seems like it'd be tougher since you don't have the 2 week introductory microcycle to get your body used to squatting 3-4x a week.
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Not sure about Smolov Jr but that actually seems like it'd be tougher since you don't have the 2 week introductory microcycle to get your body used to squatting 3-4x a week.
You can do that if you want to. I never did though.