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.