The Best Yet: Better than Smolov

As previously mentioned, the strongest people on the planet are Olympic weightlifters. If you don't believe me I suggest you look up Khadzhimurat Akkaev and Dmitry Klokov on Youtube. Phenomenal feats of strength are constantly occurring in the sport.

I have been looking at the Russian and Bulgarian Olympic training methods and have had unbelievable results. If you care to research the Bulgarian method you'll find that there is a huge amount of volume training twice a day every day on the two lifts, snatch and the clean and jerk, and front squatting. This is too much for the average lifter. The principal of high frequency and high volume is there, but it is impossible for the body to recover, and it would be naive to think that no steroids were used a decade or so a go, before it was illegal.

The principal I have taken to is high frequency and and high volume. I train everyday, starting with squats (Ass-to-grass). Squatting to MAX everyday has increased my 1 REP MAX by 30Kg in 3 weeks!!!! There is the underlying principal is that there is no such thing as over-training only under-training. To an extent this is true and my body has conditioned itself to the lift. Between sessions you will need enough time to eat and sleep in order to recover and maximise gains, which is why training more than this day is not advised.

Along with back and front squats, I add in Bench press, shoulder/push presses and of course the snatch, cleans separately from jerks. Also I add in pause squats on some days.

I used to think you should know what you are going to do in the gym, what weights, sets and reps. But this never accounts for how you feel on a particular day. Keep your muscles guessing, decide on weights sets and reps on how strong you feel.

I always train even after a heavy night out, hungover, aching, in pain, feeling sick, having a cold or illness. Always train. You'll be surprised at what the body is capable of. On days where I've felt so ill I've hit personal records.

Training through and around Injury - Squat ATG

Apologies for the lack of activity recently, but I have myself been very busy and also injured. I injured my left adductor after a heavy session of squats. At first I thought it was just a pain that signals under training, but continuing to train made it worse.

Basically, the reason why I have the injury is due to muscle imbalance, where my left adductor was not relatively strong compared with my other leg muscles. This was a major blow to my progress.

How have I coped?
Fortunately the injury wasn't too bad, so a weeks rest was taken and I am currently actively recovering. I am now squatting Ass-to-grass (ATG) as opposed to parallel. I am doing this because it sets a threshold that can be met every time so that every workout is consistent in that the muscles that should be worked get worked on every rep. With parallel squats, it can be very easy to differentiate the 'hole' position each rep (It is difficult to keep consistent with the bottom position). ATG squats ensure you hit the very bottom every time. 

As I am recovering, I am having to use substantially lighter weights than before. Same workout principles though, lots of volume, make up for weight with reps. I vary the weight between sets, with reps ranging from 20 to singles.

Olympic Strength

Some of the strongest people on the planet are Olympic (oly) weightlifters. Some of you will be thinking, yeah that's obvious thy're the best at what they do, whereas others will wonder why; considering they aim to improve two lifts - the snatch (SN) and the clean and jerk (CJ). Although Met-RX have The World's Strongest Man Competition, traditionally the Olympic weightlifting champion is considered the strongest man in the world. 

Put it this way, many Oly lifters can get and hold a weight over their heads that is heavier than most people's mixed grip deadlifts.

The two lifts work the entire body, requiring flexibility, a ton of power and strength. Over the next few weeks I'll be looking into a few Olympic training principles. However, I do want to avoid the two lifts as its not something I'm particularly interested in performing myself.

Just an insight into the strength and power these guys/girls possess, take a look at Ivan Chakarov. The following video is almost 2 decades old yet he could casually squat ass-to-grass 3x Bodyweight for a triple - the result of determination, perseverance and damn hard work. Enjoy!

Smolov Jr. Progress & Review

I have juts completed the Smolov Jr routine for Bench, the third and final week has been completed as of today, and I can say that it was awesome. Looking forward to seeing the increase on my 1RM as a result.

What have I gained?
From the program I have definitely increased my Bench power and also my technique. As much as people think they know what they're doing with the Bench press, it is still a very complex compound movement, which requires good form that is difficult to achieve and rare to see in an average gym. I did no assistance work for this program and my gains have been noticeable and quick. My chest has become a lot leaner, although I wouldn't immediately say that it has increased much in size. Strength was my goal, and strength was increased as desired.


I'll attempt a 1RM test next week.

I would also like to point out that I ran this program at the same time as the base cycle from Smolov actual; for Squats. I cannot accurately say it had any effect as to the results of Smolov Jr, but it must be considered that my gains could have been greater if I wasn't giving my all to the Squat sessions before every bench session.


tl; dr
Smolov Jr. for Bench is a great program for fast strength and power gains. Not good for maximised hypertrophy.

Failing: Problem with Smolov

It finally happened, I've butchered the program. Missed Reps, and hit failure. I went to the gym loaded up the bar ready to set another PR, however, this turned out to be a bad idea. I missed the full 9 reps on the first set. Managing only 7 per set. Then I decided to make up for it with an extra set, hitting only 6 reps and then failing, resulting in the bar on the pins. Never felt so shit in my life.

But why? Most of you may think, it's obvious, the weight was to heavy, but no, I believe it was down to other reasons. Which pinpoints what I feel to be another weakness in the Smolov routine.

I had no choice but to attempt my session late at night, this was because I had  a uni/college exam that was in the evening and my efforts were focused on that. This, combined with lack of proper nutrition led to my failed workout. The weight felt light even, but my endurance just wasn't there.

The problem that lies here therefore, is that Smolov doesn't take into account anything else you do in your life, no problems, no stresses, no exhausting activities: This is why certain programs suggest percentages don't work. The day will never come when you can't lift the bar... the day will come when you can't lift the weight you're supposed to lift.


 It was a mistake to even go in and attempt the session even if missing it meant I missed one workout. I feel I may have damaged my left adductor in the process.


I'll go in on Wed and attempt the given session; its important not to let failed sessions, ruin your confidence. Just get back up and get back in.

 

Progress Report - Including Smolov Jr.

So, I'm half way through the second week of the base cycle again, and I am struggling! The 10kg increase is substantial enough to make me hate squatting. Still, I am pushing through every set and hitting 'n' rep PR's every session! I have so many pains right now, but only from undertraining. Not going to give up though, once this week is complete, I feel I will have gotten through the hardest part.


 I actually had a nightmare of a session on Monday, just before I started to warm up I had a heart palpitation which scared the crap out of me as it had never happened before, not least in the gym.   I made my way through the warmup hoping it would decrease with my normal rest after raising my heart rate from lifting. It didn't. So I started on my work sets, which were incredibly hard! I wouldn't advise this, to be honest, but I decided to see what my body could handle - I set a 9-rep PR! But did not enjoy it in the slightest, racking the bar after every set saw me quickly lying on a bench trying to get my heart rate down.

Smolov Jr. for bench has been going great, but like the base cycle of the full program, the larger (5kg) increase on sets this week has been hard to cope with. I seem to have developed a pain in my left arm similar to mild tendinitis, again possibly a sign of undertraining, so I will continue to train my way past it. I've found that the hardest session is the 7x5 (7sets5reps) which is strange as this seems at first, to be the least likely difficult session. Here's a reminder of the Smolov Jr. routine (percentages based off of 1 rep max):

Week 1
Mon: 6x6x70%
Wed: 7x5x75%
Fri: 8x4x80%
Sat: 10x3x85%

Week 2
+5kg on week 1

Week 3
+2.5kg on week 2


Week 4
Sat: TEST DAY

DOMS DOMS DOMS

DOMS - Delayed Onset Muscle Soreness. That intense ache you get in your muscles the next day, or days, after a bout of exercise or workout. It occurs when your body goes through a lot of stress it hasn't encountered, either before, or for a long period. So don't go thinking that if you don't get DOMS when you used to, that you aren't working hard enough, in fact you are! DOMS is a sign of being under-trained!


The science behind it is a phenomenon, with unknown cure. It is basically the inflammation of microfibres in your muscles that occur due to microtearing (associated with a workout), this inflammation causes your nerves to have excess pressure on them causing that sometimes unbearable ache.

From experience, there are 3 forms that I would characterise delayed onset muscle soreness into,  and that would be mild, moderate and severe.

Mild - Awesome feeling, especially in the chest, only lasts for 24hours, feel like you've pushed it.

Moderate - Quite sore may last around 48hours, hurts to use muscles in everyday situations e.g getting in/out of bed, sitting down, opening doors, going up/down stairs etc.

Severe - The mother of aches. Think you've done damage as muscles quickly reach failure when doing everyday activities (even walking), can last up to 4-5days after workout.


The worst areas I have found for DOMS would be legs and core. I've had it so severely in my legs twice now to the point I can't walk properly, and I find my self without the ability to sit down without craning myself with my arms. Calves and Hamstrings cripple you, and you will often find you cannot press your heels on the ground or straighten your legs! Quads can get so badly affected that sitting on the toilet is more of a collapse and walking is near impossible, oh I've been there! Core is horrible, especially when you laugh or cough.

Going into the Smolov base cycle again, with a substantially heavier weight, after a week of barely moving off of a chair gave me some pretty bad DOMS this week. But I had to go in again in order to follow the program! I have never attempted to do this before, usually waiting it out and then going back.

So what do you do if you have DOMS, incapable of everyday activities, yet you have to lift heavy that day? Do you train with DOMS? Answer is YES. It is all part of the adaptation process, get in the gym and give it your all. You'll feel completely incapable of lifting any weight, but you'll never know unless you try. If you can lift on days like that, YOU ARE MAKING PROGRESS! I had DOMS and set a 7-rep PR in the process! Just be sure to warm up sufficiently. 

Oops!

So my week off probably wasn't the best idea before going straight into Smolov again. Lost mass, and some strength. I was sitting around doing nothing most of the time though so I should have seen this coming. I can see that should I omit training due to illness or injury that gains will be damaged, when following a voluminous method. Might seem obvious but other training methods sometimes see gains in short periods off. I think my break was exaggerated due to me doing absolutely nothing. Be warned!

The Smolov Squat Routine: Full Review

Well ladies and gents, I have reached the end of this 14 week Russian powerlifting program. It has been very vigorous and strenuous but also fun. I've had up days and down days suffering from illness and the aches and pains throughout joints and muscle. But progress has well and truly been made. I'll apologise straight off as unfortunately due to my gym's restrictions I was not able to take photos from the final session.


Results after Base cycle:

1 Rep Max (1RM) Gain: 30kg
Adaptation to large volume of workouts
Stronger back, core and legs.
Reduction in body fat




Results after switching cycle:

1RM Gain: 5kg
Explosive power increased
Reduction in body fat



Results after Intense cycle - end of program:


1RM Gain: 25kg
Gained mass to upper back and legs
Stronger back, core and legs
Reduction in Body fat




Overall:

Total 1RM gain: 60kg



That's right, a huge 60kg increase over 14 weeks, although technically 12 minus the introductory cycle which isn't necessary. I feel so much stronger and actually have much more power to apply to my other lifts, even though I haven't been training them! 


My deadlift had increased by 15kg for example. The only thing stopping my deadlift progress is grip strength, I believe firmly in using just hook grip with no straps, so grip is extremely important in completing the lift. It would have been useful to incorporate some grip assistance work. I feel my bench may have slipped though as I didn't really focus on it.

My bodyweight hasn't changed much either, adding a couple of kilos, ignoring the 5kg weight loss from stomach flu. I've lost a large amount of body fat, become more defined in the process.


This program is incredible for all-round strength and power in a short time frame. Would not recommend for those who are building mass aka bodybuilders.

Very pleasing results, resulting in a 2.1x bodyweight squat RAW without any belt or wraps.



Future:

I will be using principles from this program to sculpt an ultimate strength program. I am actually going to take a week off and repeat the base cycle to see if I can add a further 30kg over the next 4 weeks. To match up the workouts and give a fair test, I will also be running the Smolov Jr. for bench routine simultaneously, which will be reviewed at the end. Assistance work will include grip strength, speed deadlifts and pull-ups.

If anyone actually reads this and has questions don't hesitate to comment and ask!

Smolov Progress

The end is nigh for my Smolov squat routine, with only 8 days to go until the final test. I'm feeling confident though, and hoping for a total of 60kg increase on my 1 rep max 12 weeks ago. My legs feel strong, and look strong for a change! Summers coming up and I can wear shorts with pride for once!

Over the past weeks, I have learnt so much about my body, what it can do at any time, what it can cope with, how it has changed. This goes for mentality as well. This program has really changed the way I look at training for strength and I will be using principles from it on my future journey for strength. I will almost definitely, take on the base cycle again as it resulted in such a huge gain.

When test day comes around, it shall be treated as an unofficial powerlifting meet, testing squat, bench and deadlift. It will be interesting to see any gains with my deadlift having squatted so much. Squats can improve ones deadlift but not the other way around. It will also be interesting to see how my bench has either decreased, maintained or increased considering how much this program takes out of me before attempting any bench. I shall aim for pictures and full review next week!

More Inspiration!

Another of my favourite lifters, a Russian (surprise surprise!) weightlifting champion whom many will not of even heard of, Dmitry Klokov. An incredibly strong human being. He came second in the 105kg bodyweight category at the 2008 Olympics with a total of 423kg between the snatch and clean & jerk! His training videos are insane.

Inspiration

One of my favourite lifters,

Mikhail (Misha) Koklyaev, the gentle giant, is a champion strongman, weightlifter and RAW powerlifter! An incredible athlete with a lot to show for it. He is a 6 time Russian weightlifting champion, has 990kg for squat, bench, deadlift combined powerlifting stats and has won strongman events in Finland, Holland, Germany and Serbia!

Check out his youtube channel for some motivational lifts koklyaevmisha , meanwhile here's a sweet tribute video displaying some true feats of strength.

Smolov Intense Cycle Progress

Week two is complete and I am now half way through the intense mesocycle. Even though, the base cycle sees a lot more volume, the intense cycle requires you to push much heavier and therefore give a lot more each session. The base cycle sees if you can last the week whereas the intense cycle sees if you can last the set! 

The warm up sets are easy enough low reps and lighter weight, however, I feel like they start off too heavy to get your legs warmed up and your joints used to the lift. So no matter what session I'll always start off with the bar to get my shoulders and hips loosen up and then rep 60kg until a sweat breaks. When it comes to work sets, it seems most involve more reps than the warm up sets! So weight and workload both increase, which has been hard! The advice I can give at this stage is treat every rep like a 1-rep set.

This really tests your ability to recover, so remember to get enough sleep and eat, eat, eat. I assumed recovery would be better after the earlier stages of the cycle, however, I find myself playing pain roulette every night - going to bed wandering what part will hurt most in the morning!
I think with less volume, your muscles (and joints) don't get used to the workload as much and so the ability to recover diminishes. At current I think the backs of my knees and my groin muscles are causing me grief! 

 

Nutrition Pt. II

Following on from my last post, I've decided to share a fairly accurate representation of a days eating.

BREAKFAST:
3 or 4 Wheat Bisks with semi-skimmed milk
Protein Shake 50g with L-glutamine

SNACK:

Banana

LUNCH:
3 Scrambled eggs
1/2 tin baked beans

SNACK:
Protein shake 50g
Toast or Crumpets
Chocolate bar

Usually would have my workout around here.

SNACK:
Banana or Apple
Protein Shake 50g with L-glutamine

DINNER:
Salmon Fillet or Chicken Breast or Turkey Steak or battered frozen fish fillet
Handful of frozen vegetables (usually broccoli, cauliflower and carrots)
~120g Oats

SNACK:
Large Yoghurt
Anything around.

BEFORE BED sometimes:
Protein shake 50g with L-glutamine


Ok, I don't keep strictly to this, I tend to eat anything available around these meals. Will always buy something good from the reduced section at my local grocery, cured meat, cheesecake, cake etc. My meals do vary as I can't always cook at home, so I may buy a sandwich for lunch or go out for a 3 course meal (rarely) for example. I might also not have defrosted any meat in which case I may buy a takeaway or something oven/microwaveable.

I take L-glutamine to aid recovery particularly useful for forming glucosamine which is great for the joints - knees need some tlc after squats. I eat chocolate to give me energy and make sure to get plenty of fibre due to the high protein content of my diet. As far as protein goes, always buy the best for value, Nutrisport 90+ 5.5kg tub, they all do the same thing so why not go for the cheapest.

Smolov: Nutrition

Most of you looking into a programme such as Smolov will be aware of how important nutrition is to achieving your goals.

So just what do you eat during the programme?
Ans: EVERYTHING YOU SEE!

Smolov is a bulking routine. You are going to be doing so much work in the gym that you will that you'll need a large amount of calories for energy and to recover. Being a person who eats a lot anyways, this is ideal for me to get strong and enjoy doing it. I would recommend 4-5000 calories a day everyday, including rest days. Your days of feeling guilty stuffing your face with carbs and fats without going to the gym will not exist anymore! Yay!

To be honest from my experience so far, even eating so many calories and "bad foods" has not stopped me burning fat, my entire body has become more defined and a lot leaner. Eating all the time, so you're always full, increases your metabolism, as does exercise. You will be doing a huge amount of exercise increasing your metabolism and burning fat. Smolov is not only a strength builder but also a fat burner!

When it comes to food, get plenty of carbs, protein and fibre. Eat fats as well but no where near as much, although you'll need the calories you still need to watch your health so this goes for salty food to.

 

Smolov Intense Cycle

Supposedly the hardest part of the programme, squatting high volume, at 80-90%. Good old Smolov prescribes this in smaller doses compared with the base cycle. You only have to squat 3 times a week, but for good reason, for your back, hips, legs, core and mentality to recover!

The hardest session will be the 2nd of the week so it's advised to take 2 days off to eat, sleep and stretch. I have just completed this myself not long ago and yes, it was extremely hard, even with my percentages calculated from a lowered 1RM (Just as well considering illness!!). Although I feel like I could squeeze the next session in without 2 days rest, I'm going to stick with Smolov and use the complete time. Besides, in the coming weeks, as the weights get heavier, I'm sure I'll begin to understand why such time has been allocated for rest.

During this cycle I intend to bench and include some push presses, and possibly some pull-ups. Nothing More. Its this cycle where a lot of people tend to fail and quit the programme, but i'm not going to let that be an option, I've started it and I'll finish it.

Impressive!

Always have massive respect for weightlifters, especially guys like this, totally unknown to the world just documenting his training on YouTube. Excellent strength display, 2.8x bodyweight squat.

The Devil of Training: Food Poisoning/Stomach flu

No matter what kind of weight training goals you have, be it powerlifter, weightlifter, bodybuilder or strongman or enthusiast, illness will always become a setback to your routine. You can train through most illnesses, and I advise you do, as its days like those when you might surprise yourself at what your body is capable of even when you feel like crap. However, the HUGE killer to your dreams and ambitions is physical sickness, particularly food poisoning/stomach bugs.

At the end of the switching cycle I caught such a bug that it had me over a toilet for hours. You lose sleep and lose your appetite and cannot absorb any nutrients you do take in, let alone most water you take in, as it all makes its way back out in some way. Strength comes from rest and nutrition, and if you can't get these your training will be to no avail. In this case rest up, stop throwing up force bland food down, drink water and Powerade - recover asap!

Luckily, somewhat, I felt better the next day, but nowhere near 100% the thought of lifting on Monday made me want to die. However, I got my ass to the gym on Monday to start the Smolov Intense cycle. Did I want to lift? Not really, I still wasn't eating properly, and hadn't for 2 days previous. Did I lift? YES. I smashed out every set. It was hard but I got through it, over such a short time I immediately noticed the loss of mass on my legs and also the loss in strength, particularly during the warm up. Previously I was more than comfortable with my 1RM weight across my shoulders and more (see overloading post) but it hurt to have 80% of that.

You can never predict these things, and it will crop up on you at the most inconvenient of times. Just don't give up, do what it takes to recover, eat, drink, sleep then get back in the gym ASAP.

Smolov Switching Complete!

Focusing purely on speed and power in 6 workouts over 2 weeks. This period, if anything, was very enjoyable and added some variety into the program. Three sessions per week, mine went as follows:

MON:
-Squat to heavy singles and eventually a squat negative (Just the negative motion, lower down to -the pins and leave the bar there).

-Jump squats, very light weight  (20-30kg).

WED:

-Power Cleans, medium weight, very tiring, lots of fun!
-Power Snatches, light weight.

-Push Press, heavy weight, work from triples to singles.

-Farmers walk, increasing weight, quick as possible for 30m.

FRI:

-Box squats, heavy doubles, pause on box to release lower body tension completely, before positive motion.

-Vertical bodyweight Jumps.
-Horizontal Bodyweight Jumps.
(Although, you do look a bit special jumping all over the gym, be prepared to receive odd looks)



Power, speed and more power.. and some more speed! This is aimed to prepare you for the intense mesocycle. You can sculpt your own workouts here as there are no strict guidelines, just remember to focus on power and speed!

Overloading

What is overloading and why do it?

You add more weight than you intend to lift just before you start a set. For example, should I wish to squat 140kg, I would overload with 20kg more. Unrack  the overloaded bar and pause for around 10 seconds, quickly re-rack the bar unload the extra weight and squat the intended weight.

Overloading is an overlooked technique for getting your body physically and mentally prepared for lifting a heavy weight. I find it particularly useful when finding a one rep max.

Smolov Base Cycle Results

The 1 Rep Max day came and went and Holy F*ck was it a shock. To sum it up, I have managed to put 30kg on my initial 1 rep max in just the 4 weeks of the base cycle!

My whole body felt a lot stronger, lifting weights way heavier than expected. The Smolov routine promised that I would add 10-20kg during the base cycle, but never 30kg! The best thing is, I felt like I could have achieved 5-10kg more but I wanted to play it safe and look after my back. My joints felt great to; during my squat rest period, I took in a lot of supplements and fish high in omega 3 (should you still feel pain at this point it may be glucosamine is the supplement to look out for).

Even if you don't want to endure the full 13 weeks, and your squat is lagging behind your other lifts, I recommend attempting the base cycle and see what you could achieve from just 4 weeks!

How to train for a 1-rep max [1RM]

Whatever reason you lift for, finding your 1RM for a compound lift is essential in knowing your ultimate strength, what you can push at a point in time, your personal record. It is also useful if you follow a percentage based program (Pretty much all programs) as the percentages are almost always based off your 1RM.

Its hard to find a good article that explains how to train for a 1RM. Okay, it will depend on the exercise, the attributes of the primary muscles used, but it is still not clear for many people. Usually a workout will be longer for training bigger muscles such as the legs, with the squat, than with a bench press, for example.

I am technically still in the base cycle for the for the Smolov squat routine, and will be training for my new 1RM very soon. My way of approaching this will be with a couple of warm up sets, triples, doubles and eventually heavy singles, incrementing the weight each time. Never, go straight into a heavy single lift. For instance, for this routine, you should expect to add 10kg-20kg on your previous 1RM, an example of working toward this would be:

Set 1: 12 reps @ 80kg
Set 2:  8 reps @ 100kg 
Set 3:  3 reps @ 120kg
Set 4:  3 reps @ 120kg
Set 5:  2 reps @ 130kg
Set 6:  2 reps @ 130kg
Set 7:  1 rep @ 135kg
Set 8:  1 rep @ 140kg
Set 9:  1 rep @ 145kg
Set 10:  1 rep @ 150kg
Set 11:  1 rep @155kg
Set 12:  1 rep @160kg

It could be any number of heavy single sets, depending on how much you feel you can lift. Keep adding 5kg each set until you fail a lift. Make sure to have a spotter, for this session for when you do fail, which you will if you push yourself. Never give in, a failed lift really eats into confidence, just get back in there and try, try, try again, only by going too far can one see how far one can go!

Wanna Bench Like A Boss? Russia Calls... Again.

As I now have a light 3 week period during my Smolov squat routine, due to the switching cycle, I have decided to sample another of his routines named Smolov Jr..

Smolov Jr. is an intense 3 week routine commonly used to improve one's bench. It can be used for other compound movements, some have used it for deadlifts but I would advise against this as the sheer volume would put a lot of stress on the central nervous system (CNS) as the back takes a longer time to heal.

I love chest workouts, there's nothing like the aching feeling in your chest the day after. So this should be a lot of fun with the bench. I personally prefer the dumbbell bench press, as it uses more muscles to stabilise your entire body (well, that and it gives a thicker look to your chest over a wide!). However, I will be using the bar for this routine as my DB bench press is way better than my barbell, which shouldn't necessarily be the case!

The routine involves benching 4 times a week similar to the base cycle of the Smolov squat routine: Monday, Wednesday, Friday and Saturday. Each session sees a percentage increase in weight from an initial 1RM. The sets are as follows:

Mon: 6x6
Wed: 7x5
Fri: 8x4
Sat: 10x3


This type of program has been criticised before. The chest muscles are smaller than the legs and so do not react so well to the volume of the program. They are not given enough time to recuperate. On the other hand, many people before have tried and succeeded, adding up to 20kg to their bench press in 3 weeks! 

Smolov Progress III

The bulk of the base cycle is complete. Only one more session for next week which involves working up to the new one rep max. My joints will thank me for the rest to come!

Most would think you'd get used to the volume by week 3, but for me, it has been the greatest challenge with every session taking everything I had. On two occasions I tried to finish with pull-ups or dips but with nothing left in the tank, just couldn't manage a single set.

Even if my 1RM hasn't increased, I can at least prove my strength gains, in that today's session needed 10 sets of 3 reps at the entered 1RM for the start of the cycle (without a struggle).

But at this point I would like to pinpoint a flaw in this routine. It is taxing on the joints, in particular the knees. I've spent countless sessions working on my technique for the back squat using others opinions and my bodies reactions and never before have my knees hurt after squatting.

It seems to me my muscles are used to the volume and heal fine, but my joints don't, and this has become noticeable this week. The problem I have with the staggered volume is that everything doesn't heal at the same pace, so some sessions you could be pushing with strong muscles over weak joints, which, with heavy weight, could lead to injury. 

Smolov Progress II

Its not been easy but I have reached the end of the second week of the base mesocycle, achieving all required sets and reps.

When I came into the gym each workout day I could already feel an increase in leg strength even over such a short period of time and at the end of the last set I'd go down real slow, pause at parallel and then push back up slowly for every rep. My grip and core strength has greatly improved.

Recovery time has vastly improved, where DOMS (Delayed Onset Muscle Soreness) has barely been a problem. It has to be said, I struggled to get myself into the rack for the 10x3 session, but still put out all sets with strict form, and my hamstrings are feeling the strain as a result.

Rest is such an overlooked aspect of a workout. So many people don't give themselves enough rest between sets and wander why they struggle to complete the required reps or even sets. I've realised for strength (amongst other training regimes) that at least 90-120s is needed. For instance, during the base cycle I take 120 seconds rest for the first three sessions (4x9, 5x7, 7x5) and 90 seconds for the 10x3. I always have a watch with a stopwatch so I don't spend anymore time than needed.


Rest is crucial for pushing out every rep for every set.




Next update will be at the end of next week, which will see a further increase in weight.

Smolov Progress

So, the first week is complete of the base mesocycle. Its been mildly challenging, but doable, I've actually enjoyed squatting this week. 

Personally, I don't think the introductory cycle played a massive part in preparation for this. My hip flexors were extremely sore Tuesday through to Friday. However, this is all part of the adaptation process. Knowing the difference between injury and chronic pain is crucial to successful training.

I find the sessions bearable after a thorough warm up. Apart from some light cardio and dynamic stretches, (before performing the required sets) I pyramid up to the required weight usually from 70-75%.

Example, for 6rep sets @ 100kg, the warm up sets are:

WU-set 1 - 10 reps/70kg

WU-set 2 - 8 reps/80kg
WU-set 3 - 6reps/90kg

It is becoming apparent that, attempting to carry on training other muscle groups in the same fashion as before the program, isn't possible. I've resorted to incline or flat dumbbell chest press and bodyweight exercises such as pull-ups and dips. Even these become a struggle as my core strength is ultimately tested during squats.

Although the week is over there is no more rest than before as squats start again on Monday. Gah! 

Smolov: Squat like a Russian

In short, the Smolov squat routine is supposedly one of the toughest training regimes any person can put themselves through, although resulting in incredible gains, truly defining the term no pain no gain.

Say what?

The Squat
The King of all exercises and possibly one of the hardest to master with good form. If you're weight training consistently you'll already know that squats are the exercise to add all round strength and flexibility, through any variation; back, front, overhead, or Zercher. Personally, Zercher squats are my favourite but for this routine, I chose to back squat. If good results are achieved, I'd 100% try again with Zercher squats, no matter how gruelling.

The Routine
Right where do I begin, the Smolov routine is based around high intensity, splitting into 4 cycles over 14 weeks. Initially designed for powerlifters to add huge weight onto they're 1RM ready for their next event. Although I do not consider myself a powerlifter and numerous places I have read articles that you must squat this much weight before attempting the program, this is such an elite level regime etc. etc. do not put me off in the slightest; I will complete this routine even if it ruins me.

1. Introductory Microcycle

This is a 2 week cycle involving 3 consecutive days of squats, 3 days of lunges/stretching then 3 days more of squatting every other day in the second week. I've just completed this cycle and I have to say the first 3 days were a test, although admittedly I did lower my 1RM by 15Kg as a precaution. After all, it is better to start with a a too light weight rather than a too heavy weight.

2. Base Mesocycle
I begin this intense 4-week cycle on Monday; 4 days of squats per week for 3 weeks and  a new 1RM test in the 4th. Each workout, the weight increases, for me, by 5kg. The sets are as follows for each week:

Day 1: 4 sets, 9 reps
Day 2: 5 sets, 7 reps
Day 3: 7 sets, 5 reps
Day 4(immediately after Day 3): 10 sets, 3 reps

I feel like, the 10x3 days are going to be the most excruciating. Bring it on.

3. Switching cycle
2 weeks, 6 workouts, focusing on speed. A combination of squat negatives (Going down but not coming back up), power cleans and box squats. Easy enough right?

4. Intense Mesocycle
Apparently the most horrendous 6 weeks, literally going to be squatting until I drop. Large amount of sets each workout, based off percentages of the new 1RM from the Base mesocycle. It all ends with a new 1RM test for which I'm hoping to get a 150kg back squat. Going to stock up on Deep Freeze for this I think!




I've never really followed a routine like this before but I'll blog my results and experiences from this and many others to come. Smolov sounds hard, sounds painful, sounds like I'll never want to squat again, but most of all, sounds like fun. Right now I'm going to enjoy my weekend of rest before starting the base Mesocycle on Monday.