Author Topic: Transitioning from Smolov  (Read 1833 times)

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ahotzo

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Transitioning from Smolov
« on: November 07, 2012, 12:16:58 pm »
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I just finished the base mesocycle of smolov on Monday.  As I rest this week, I am wondering what a good way to transition back into the texas-method style training I was doing before would be, so that I can retain most of the gains from the mesocycle.  I came up with these 2 options:

1) Just go back to the texas-method type training and on the squat volume workout just use the same weight from the 7 x 5 as I was during smolov and work from there.  On the intensity day I would work with a weight close to my 3-5 rep max (not sure what it is now post-smolov).

2) Or I was thinking that for 2 weeks I could have some workouts with higher intensity and lower volume then I was doing.  On  both Monday and Friday I could work up to a max single (90-95% of my true max) and then drop the weight by 10% and do 2-3 sets of 2-3 reps.  Reason I though about this was that I want to kind of solidify whatever my new max is.  After these 2 weeks I could go back to the texas-method style training.

Which option, if any, do you think would be better for keeping whatever gains I make from this base mesocycle?  Or do you think I'm over-thinking it, and should just do whatever I feel?

LBSS

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Re: Transitioning from Smolov
« Reply #1 on: November 07, 2012, 12:18:21 pm »
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why don't you just keep following smolov?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

ahotzo

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Re: Transitioning from Smolov
« Reply #2 on: November 07, 2012, 12:51:49 pm »
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My schedule is about to get way more hectic because of make-up classes do to hurricane sandy and finals.  I think it would be difficult to get through it and dedicate myself the way I need to.  The most intense weeks would fall on my finals week and I definitely can't do that.

I only intended on doing the base mesocycle because my schedule was free these past few weeks and I knew I could eat/focus enough to do it justice.  Also, I would like to get back to some more p-chain work, jumping, etc. 

Idk.....you have me thinking now though lol...