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.