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I'm currently trying this program to increase my squat. I was wondering from all the squatting, are off-day backloads necessary?http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/
I'd go by how “you” feel generally, which when running Smolov will more than likely be crap/death/awful/exhausted/drained/ or all of the above. You're meant to be eating a lot when running this type of programming, just because of the sheer volume and fairly high intensity.Without any further stats there's not much else I can comment on. Height, weight, bf%, goal for program, i.e - current squat and what you WANT to be able to squat would be a start.Good luck with it! I personally love squatting more than any lift, and I still had days that I hated this program. It works though.
+1 Everything above that jacked said That's a LOT of volume for a novice to handle. Not saying it can't be done, but you need to ensure you have your shit together, i.e. sleeping,eating, stress levels, etc.. all need to be in check. This is more of a specialization program so you need to know that you don't want to be working any other body parts with even moderate volume or your probably going to feel like crap. Unless of course, you are more of an intermediate/advanced lifter, but even then .... Good luck!
LumberJacked:I remember reading in the book that high volume training means off day backloads, but Im doing SA and dont want to backload when i dont need to. My best squat is 365 with a belt and when I was 14 lbs heavier before the prep phase. now im 199 and my strength has gone down to 285 for four. I'm a bit over 6' and bf is ~20%. Thank you buddy, I want that 100+ lbs increase in my squat!BigR:I know it's an advanced training protocol, but I'm no novice. I think it's time to do some serious training, ie having a program and knowing how much weight to do for that day. As far as sleep, food, and stress, etc goes, I have that all on check as well. My 1RM for the program was 285 but I've done 315 x 5 reps parallel.
That's the thing with Smolov. If you want that 100lbs+ on your squat you're going to HAVE to backload. Every. Day. There's really just no way around it, the program is that brutal.Also I don't want to sound mean or put down any of your accomplishments, but by looking at your numbers I would still say you're a novice in regards to lifting. If you're not squatting 180-185kg(405lbs~) MINIMUM at 90kg's or above (198-205lbs) I would still consider you a novice, and maybe even then...Also the 315 x 5 more than likely was high. Most trainee's when they say "to parallel" is a nice way saying it was high.With your current stats, and especially if you don't want to CBL every night, I wouldn't recommend doing the program. You'll have a good chance of burning yourself out quick and actually regressing in your training. If you're dead set on doing it, use a 1RM a bit lower than your true max and up your protein/fats on off days if you're not CBL'ing.As an aside, how many times per week do you currently squat? If you only squat once a week I would start by adding in an extra day. Make one day intensity based with less volume - i.e 5 sets, 3 reps at something you think may crush you by the 3rd or 4th triple. Next day you squat, make it volume based something like 5 x 5 just to "grease the groove" but by no means should it be easy. You should be seriously sucking air by the last set of 5. Also, if you don't currently front squat, start doing it on your squat days religiously and start making them heavy. Again, heavy triples will be your friend.It's up to you what you decide but that's my 2c. All the best with your squatting endeavor!
Why try such an intense program such as Smolov.Why not progress from Wendler 5/3/1 and then get your squat it.If followed to a T, the Smolov program can be brutal and you don't want to be missing reps.
I did smolov just to do it, really.My lifting buddies joked around with it and one of my other, younger gym partners did it as a comp prep. I figured if he'd do it, so would I.It's intense, but it's drastically improved my form, as I lowered my actual max for the base.Any tips for surviving would be great, especially for nutrition.
If you're not mentality prepared or spot on with your nutrition you're training is going to suffer – obviously – but you'll miss reps and start getting pissed.
thanks for the tips. my squat has significantly improved in form, and im 3 weeks in the base cycle. i felt great while doing it, but was moderately sore from yesterdays training session. nutritionally, backloading keeps me afloat (and caffeine)i make sure to go BELOW PARALLEL, too.
thanks for the tips. my squat has significantly improved in form, and im 3 weeks in the base cycle. i felt great while doing it, but was moderately sore from yesterdays training session. nutritionally, backloading keeps me afloat (and caffeine)i make sure to go BELOW PARALLEL, too.
How long have you been lifting for?Some other tips.Take proper rest between sets.Stay tight throughout.Its always BETTER to caution on the lower end of weight instead of moving up. Ie. Say it calls for 224#, I would use 220# instead of 225#.Make sense?
I've been lifting seriously for about 3 years now, squatting at one point 365 which im sure was not parallel.I usually take 5, even 10 min breaks. Today, however, I felt good. Today was 10 sets for 3 reps @ 260. My avg break time was 4 min, and hit below parallel every time. For lowering the weight, did you mean the overall max for the program as a starting point? I did do that; I started it at a 3RM. my strength was dwindling for a bit, though my form has improved. I chose to do this program raw.Today was a bit peculiar, in a positive way, though. For the last set, I felt good and knocked out a solid set at 265, +5 than needed.
Which week are you on?Every week you are suppose to increase a set amount (depending on the many templates out there) so say it calls for you to squat 224 for 4 sets of 9, I would say to hit perfect form its wise to do 220 for 4 sets of 9.You will get a lot stronger using a tighter form.
week 4 of base cycle. my forms been improving more and more. Is it possible to lose bf and gain muscle on smolov? to the point of >10% bf?
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