SMOLOV anyone?

JoRocka
JoRocka Posts: 17,525 Member
in Fitness and Exercise
So... I'm seriously considering running SMOLOV this January. I currently squat 1-2 times a week- separate from my dead lift day.

Here's the thing: my squats suck. Seriously. I have excellent form for the most part- but I am not sure it's a mental block- or I'm just not pushing hard enough or what. but they suck.

I am squatting only 15-30 lbs more than my bench. WHAT.THE.FUG.

so anyway- anyone used Smolov?

I know it's not for the faint of heart- I'm more curious of people's experiences with it- right now I don't know anyone who's tried it!!

Replies

  • tsimblist
    tsimblist Posts: 206 Member
    My squats seem to be improving again after I started working on my glutes.

    Someone had posted this link about a month ago and I have really found it helpful:
    http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

    Now I am off to learn about this SMOLOV thing.
  • JoRocka
    JoRocka Posts: 17,525 Member
    thanks for the link- I'll check it when I get home- I have massive restrictions at work.

    yeah I have a couple links- it's definitely one of those "in Russia- the weight's squat you"

    LOL

    http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

    http://www.seriouspowerlifting.com/3615/articles/smolov-squat-routine
  • Fullsterkur_woman
    Fullsterkur_woman Posts: 2,712 Member
    T-Nation makes my eyeballs bleed. :explode: If you felt like summing up, I'd be in your debt. If not, that's cool, I understand; it's my problem.

    My squats suck too. Hard. I can actually bench press more than I can squat (mostly because I can only seem to do goblet squats without getting spasms in my neck/upper back).

    Just read a bit about Smolov... 9 rep sets?! What is this, crossfit?! :tongue:
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    I did it; it did very little for me. A lot of whether or not it will be helpful will likely depend on what type of training you're doing now. The Smolov program is really a peaking program (I did Smolov Jr. for bench and got a 35 lb 1RM increase, but lost it all in 3 months), and whether or not you respond will probably have a lot to do with where you're coming from now.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    tag
  • JJJJ25
    JJJJ25 Posts: 37
    I did Smolov Jr for squats and it works, but I didn't run the full program because it crowded out everything else. You don't have energy to do much else.

    For reference, I'm a 5'4", 112 lb female who does competitive powerlifting, and brought my squat up from 95# to 135# in about 5 weeks. My 1 rep max for bench is 95# (so like you, similar to my squat), and my 1 rep max for deadlift is 200#.

    It helps to do a conservative 1 rep max, rather than choose that one time you had an all-star day at the gym and have not since repeated.

    I guess my answer is it's a great and effective program if your sole fitness goal is to improve your squat (and perhaps put on size in your legs and glutes). But if you enjoy a varied lifting program, you might find it boring.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I don't recommend vodka shots before squatting....oh wait...you're talking about something else, never mind...:drinker:
  • tsimblist
    tsimblist Posts: 206 Member
    T-Nation makes my eyeballs bleed. :explode: If you felt like summing up, I'd be in your debt. If not, that's cool, I understand; it's my problem.

    Here are some quotes from the article. Does that help?
    As mentioned earlier, most people think they have strong glutes, but they don't. They believe this because they think that squats, deadlifts, and lunges are the best glute exercises, and they've spent years getting very strong at these. Even though they can make your glutes very sore, squatting, deadlifting, and lunging don't strengthen the glutes much. They target the quads and erector spinae. Even box squatting, walking lunges, and sumo deadlifts don't activate much glute in comparison to the exercises below.

    If you studied glute activation like I have, you'd be blown away by the data. Most individual's glutes contract harder during bodyweight glute activation exercises than from one-rep max squats and deadlifts.

    This isn't due to the fact that the individuals don't know how to use their glutes or don't adhere to proper exercise form. It's due to the fact that biomechanically the glutes aren't maximally involved in squatting, lunging, and deadlifting. They're only maximally contracted from bent leg hip hyperextension exercises.

    ...

    Don't stop performing your squat, lunge, deadlift, and back extensions movements. Do these on your regular leg day and perform two weekly glute workouts on separate days. The workouts will be brief and won't get you very sore. Always begin each glute workout with a simple warm-up consisting of hip flexor stretches and a couple of bodyweight glute activation exercises.
  • JoRocka
    JoRocka Posts: 17,525 Member
    T-Nation makes my eyeballs bleed. :explode: If you felt like summing up, I'd be in your debt. If not, that's cool, I understand; it's my problem.

    My squats suck too. Hard. I can actually bench press more than I can squat (mostly because I can only seem to do goblet squats without getting spasms in my neck/upper back).

    Just read a bit about Smolov... 9 rep sets?! What is this, crossfit?! :tongue:

    I'll try to do a sum up later... I rarely go on there- I can barely venture outside the women's section of BB.and that's fricking saying something since I hate women lifters on average- I'm very much on the "male" side of things- no fussy lifting here- but I'm sure you have a similar feeling
    BB.. there is to much brah and mirin going on- it's hard to read anything useful- makes me want to stab people with dull pencils. I'll read it and let you know later.

    I did it; it did very little for me. A lot of whether or not it will be helpful will likely depend on what type of training you're doing now. The Smolov program is really a peaking program (I did Smolov Jr. for bench and got a 35 lb 1RM increase, but lost it all in 3 months), and whether or not you respond will probably have a lot to do with where you're coming from now.

    I saw that in something I read- the peaking bit I'm not so interested in peaking- but I don't know it maybe I'm not doing ENOUGH squatting- or what- but I've got a massive stall going on- physically or mentally- and I'm not afraid to squat to failure- I sit down A LOT.

    I typically do a front squat day and a back squat day- right around 200 is a killer for me- shakey knees and everything- for someone pull damn near 300 DL... I shouldnt' be that low- it's a disproportional low squat.

    My last test was 185 back squat- and a 170 bench- seriously? WTF
    I can front squat 155 or higher- just seems weird to me to be strong everywhere else and weak there.

    Friend helped me do barely legal squats last week- just to break the mental plan of 200 lbs- felt cheap. I'm a deeper squatter- not a full ATG- but damn close- and I think that's killing me a little- but I KNOW it can be done.

    I think I also have a nasty habit of pausing at the bottom- my pause squats are REALLY long pause's and then my regular ones are just a half second- second at the bottom- but I've noticed there is definitely a STOP at the bottom.
    I guess my answer is it's a great and effective program if your sole fitness goal is to improve your squat (and perhaps put on size in your legs and glutes). But if you enjoy a varied lifting program, you might find it boring.
    yeah that's a concern- I love dead lifting- and back.

    I'm not giving up EVERYTHING else for just squats- but maybe for a month or two I might give it a go just to push me into the next phase. I have been doing a lot of failure lifting- and it worked really well for my deads- but did jackpooo for my squats.
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    I ran it earlier this year and put 60lb on my squat, and have kept it too.
    My biggest tip, for your first phase, don't use your current max, use one about 30lbs lighter. At the time, my max was around 405-415 and I think I used 385.

    There is also a spreadsheet that makes it really easy, will tell you exactly what weight to be doing.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I ran it earlier this year and put 60lb on my squat, and have kept it too.
    My biggest tip, for your first phase, don't use your current max, use one about 30lbs lighter. At the time, my max was around 405-415 and I think I used 385.

    There is also a spreadsheet that makes it really easy, will tell you exactly what weight to be doing.

    yeah I've pushed 185- clean- and then recently 205 not so clean- I figured I would start at 170.

    I did like the spread sheets- the two links I posted were very helpful.
  • Fullsterkur_woman
    Fullsterkur_woman Posts: 2,712 Member
    T-Nation makes my eyeballs bleed. :explode: If you felt like summing up, I'd be in your debt. If not, that's cool, I understand; it's my problem.

    Here are some quotes from the article. Does that help?
    Yes, thank you very much! That's very kind.
    ...

    Always begin each glute workout with a simple warm-up consisting of hip flexor stretches and a couple of bodyweight glute activation exercises.
    Have I mentioned today how much I love my trainer?! Guess what we always do every frickin' workout before we deadlift?
  • jwdieter
    jwdieter Posts: 2,582 Member
    Are you sure it's not a correctable form issue?

    Massive increase in squat reps with a form problem is bad news.
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    I ran it earlier this year and put 60lb on my squat, and have kept it too.
    My biggest tip, for your first phase, don't use your current max, use one about 30lbs lighter. At the time, my max was around 405-415 and I think I used 385.

    There is also a spreadsheet that makes it really easy, will tell you exactly what weight to be doing.

    yeah I've pushed 185- clean- and then recently 205 not so clean- I figured I would start at 170.

    I did like the spread sheets- the two links I posted were very helpful.

    I thought you had a higher squat. When you go through, the spreadsheets won't work well for you since they add 10lbs a workout, give or take. If would over load you too fast and push you way beyond what you can do.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    I have been doing a lot of failure lifting- and it worked really well for my deads- but did jackpooo for my squats.

    TBH I'm surprised it's doing much for anything. Lifting to failure isn't really favorable for pure strength according to most anyone I've read.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    T-Nation makes my eyeballs bleed. :explode: If you felt like summing up, I'd be in your debt. If not, that's cool, I understand; it's my problem.

    Here are some quotes from the article. Does that help?
    Yes, thank you very much! That's very kind.
    ...

    Always begin each glute workout with a simple warm-up consisting of hip flexor stretches and a couple of bodyweight glute activation exercises.
    Have I mentioned today how much I love my trainer?! Guess what we always do every frickin' workout before we deadlift?

    The article he quoted isn't actually about Smolov. Not sure what happened there but that's a Contreras article about *kitten* (because everything Contreras writes is about *kitten*).
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    Jo: What's your current squat programming?
  • JoRocka
    JoRocka Posts: 17,525 Member
    I ran it earlier this year and put 60lb on my squat, and have kept it too.
    My biggest tip, for your first phase, don't use your current max, use one about 30lbs lighter. At the time, my max was around 405-415 and I think I used 385.

    There is also a spreadsheet that makes it really easy, will tell you exactly what weight to be doing.

    yeah I've pushed 185- clean- and then recently 205 not so clean- I figured I would start at 170.

    I did like the spread sheets- the two links I posted were very helpful.

    I thought you had a higher squat. When you go through, the spreadsheets won't work well for you since they add 10lbs a workout, give or take. If would over load you too fast and push you way beyond what you can do.

    as noted-mine's painfully low for what I can do in other fields. I am not afraid of tinkering with a program- like say doing 5 lb increments or whatever- but I feel like I need to do SOMETHING more coordinated than what I do now- I mean i see gains- but it's slow. and the squat is just SO far behind everything else.
    TBH I'm surprised it's doing much for anything. Lifting to failure isn't really favorable for pure strength according to most anyone I've read.

    well failure or almost failure- Lots of pyramids- like ladders only you come back down- you don't just go up. with squats it's easier to tell if I'm not going to make it- a Dead lift I'll go for it- a squat I can tell.

    But it did help- I went from struggling on a 185 lift to pulling sets of 250 over the summer- probably had as much to do with the insanely high volume as it did anything else.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Jo: What's your current squat programming?

    My rough plan is
    Monday- Deads- BB Glute Raises- reverse ham curls
    Tuesday Chest and other stuff
    Wednesday (typically- off)
    Thursday either HIIT or off or squats
    Friday- Squats- front squats or back squats- walking lunges- box jumps
    Saturday squats- the other of what I did- and then other stuff- jump rope- walking lunges
    Sunday Back day- with light deads- high volume

    roughly- I'm not on anyone's program. my day off is kind of floating- it tends to depend on when the BF's weekend is.

    I usually have heavy dead and then one heavy squat day- the other squat day is typicaly down and dirty.

    I don't have any fatal flaws with my squat- I've been working on bringing my feet closer together- I tend to be a very VERY WIDE squatter.

    my friend told me I did a weird- mid high bar low bar chest position- so I've just fully committed to a high bar stance- although I wouldn't say my bar is truly HIGH- it's definitely higher than low... but again- not a fatal flaw- not something that should be keeping me THIS far behind.

    Even with craptacular form- I should be able to hit a 200 lb squat.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    1. There's nothing wrong with squatting wider, unless it's wrecking your hips
    2. Look into learning to "pack your neck" if you're wanting to go more high-bar, but learn low-bar and keep your hips loose to use it for the occasional extra-heavy single or double. Generally speaking, most people can move more weight low-bar, but high-bar tends to be a better training lift.
    3. If you're looking to get on a program rather than doing your own, I can think of better places to start than Smolov. TBH, an RPT program might be the ticket for you right now. Autoregulation worked really good for me when I was first building lifts up. On the other end of the autoregulation spectrum, you could try Bulgarian Method (a Lite version, at least).
  • JoRocka
    JoRocka Posts: 17,525 Member
    Thanks!!!

    1.) I think the wideness is just getting limited by hip mobility- I'm pretty flexible but apparently I'm not THAT flexible LOL I am comfortable that wide- it doesn't bother me- but my lifting buddy thought it was starting to limit me. Been trying more narrow- not crazy narrow- just narrow-er (I tend to squat almost the width of a sumo style dead)- so closer to shoulder- or just outside shoulder.

    2.) Okay. I don't care one way or the other I have just found I prefer the bar position of high bar- I was trying low bar for about 6 weeks and getting a weird compression pain in the thoracic region of my spin. So I just went back to the way it was before- top of the delts.

    3.) I actually hate programs- I hate not having the flexibility of doing my own thing- I like knowing that if I want to do something else I can. well- hate is a strong word.. I just like doing my thing rather than someone else's LOL- I'm not dead set on a program- I just like doing the most ridiculous thing ever for no other reason than JUST BECAUSE. I also no lifting buddy of mine has been looking at it for several months (almost a year actually) he's trying to hit a 315 squat.

    I'll do more googling- I've never used a powerlifting program- I power lift- but I've never done anyone's program- Just always come in and fricking smash it heavy LOL- I lifted a lot in soccer- so I did their program- and we definitely LIFTED... but since then it's been all over- and the last year I've seen a lot of gains for sure- but I think it might be time to actually give some structure a shot LOL

    thanks for the thoughts- definitely something to chew on- wasn't sure what to expect posting here- but figured I'd tap all resources. :)
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    Try this:

    http://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.html

    It's a "method" without being a real program, but the rep/set/%/exercise selection guidelines are pretty nicely done. At any rate, it's structure without rigidity.

    Or, if you want to really be ridiculous, do what I'm doing...Bulgarian Method with PL-style modifications. Basically squat and press to a max single.

    Every day.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Just found this thread.

    I've run smolov base cycle for squats twice. If you are going to increase 5kg per week you should have a 1rm of 150kg minimum otherwise the jumps are too much. I never missed a rep and on the last set I would quite often get more than prescribed.

    First time I went from 150-165kg and second time I went from 170-185kg second time. And yes, I've managed to keep these gains and continue getting stronger when I have used other traditional (non peaking) programs after.

    Smolov Jnr bench twice for me.
    FIrst time I did half of it raw and half with slingshot. I was not able to complete W3D4 numbers. Result: no increase. (was running sheiko 37 just before I started it and then a modified (more intensity) version of 32 at the same time)

    Second time, I increased 2.5kg per week and made all my sets and reps. (much more appropriate with only 100kg max) Was doing plenty of SOHP also and chins and couldn't do many squats or deads as recovering from hip injury. Result: 100kg to 105kg (previous PB from 1 year ago)
  • PtheronJr
    PtheronJr Posts: 108 Member
    Before you do any specialized programs for increasing lifts you should always do a double-check on your form, typically if one of my lifts stall beyond a reasonable amount of time, I'll wait until one of my deload weeks and take a look at what's going on with my form and try to perfect it.
    My squat stalled at 315, turned out I was leaning too far forward with my torso. My deadlift stalled at 385, turned out I wasn't activating my lats as I should.

    I know "check your form" is usually a ball buster, but it's the plain truth of the matter, the most common reason I see people with crap bench numbers is because their angle is off or something similar, one shoulder higher than the other, one elbow tucked in more. People create imbalances that cause them to stall.
    Don't do a drastic program change immediately, take some time to check your form and see if there are any balances or issues that are causing you to stall. The reason form is important is because most compound lifts rely on pure physics and leverage created by the movements during the lift, your body is a more than simple machine in that case.

    It's a common problem because you keep doing the exercises over and over, get your form right, or close to right, at some stage, and then you keep doing it over and over and don't realize when things start to fall apart, or when you start to slip in bad habits. It's easy to think your form is always perfect when you don't take the time to recheck it. I would always take a second look there, even seasoned lifters will sometimes need to make mechanical changes to their lifts in order to progress.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Just found this thread.

    I've run smolov base cycle for squats twice. If you are going to increase 5kg per week you should have a 1rm of 150kg minimum otherwise the jumps are too much. I never missed a rep and on the last set I would quite often get more than prescribed.

    First time I went from 150-165kg and second time I went from 170-185kg second time. And yes, I've managed to keep these gains and continue getting stronger when I have used other traditional (non peaking) programs after.

    Smolov Jnr bench twice for me.
    FIrst time I did half of it raw and half with slingshot. I was not able to complete W3D4 numbers. Result: no increase. (was running sheiko 37 just before I started it and then a modified (more intensity) version of 32 at the same time)

    Second time, I increased 2.5kg per week and made all my sets and reps. (much more appropriate with only 100kg max) Was doing plenty of SOHP also and chins and couldn't do many squats or deads as recovering from hip injury. Result: 100kg to 105kg (previous PB from 1 year ago)

    sorry I'm a lb person- so I'm converting

    Thanks for chiming in and nice gains :)

    well- I'm going to be happy at my peak to hit a high 200's squat at some point- that whole female thing puts me at a disadvantage. If I did it I would probably go for 5 lb jumps rather than 10. I'm bulking and still not seeing my progress in strength so I'm frustrated at this point. Squats not something I prefer doing- I like front squats- but it needs to happen.
    It's a common problem because you keep doing the exercises over and over, get your form right, or close to right, at some stage, and then you keep doing it over and over and don't realize when things start to fall apart, or when you start to slip in bad habits. It's easy to think your form is always perfect when you don't take the time to recheck it. I would always take a second look there, even seasoned lifters will sometimes need to make mechanical changes to their lifts in order to progress.

    nope it's excellent advice- I unfortunately was working at a skill level much above most people in my gym- and there was only one person worth hearing advice from- and I've since moved and left him to about 30 minutes away- well that and he is having wrist surgery today so he's kind of out of it! oh well- but it's an excellent point that bears reminding! Thank you
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    aah yep, females probably won't be squatting 150kg for a while! That is about 325lbs I think. Increasing by 5lbs instead of 10 is the go. That is what I did with my bench (at 100kg/225lbs) and worked well.
  • JoRocka
    JoRocka Posts: 17,525 Member
    aah yep, females probably won't be squatting 150kg for a while! That is about 325lbs I think. Increasing by 5lbs instead of 10 is the go. That is what I did with my bench (at 100kg/225lbs) and worked well.

    Indeed.

    I'm comfortable around the 150 lb range- after that to me it starts feeling heavy- which considering I have a significantly heavier DL is rubbish.

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