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Smolov Base Mesocycle

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El Gringo
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2011/04/09 03:47:34 (permalink)
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Smolov Base Mesocycle

Hi guys,
 
Just a quick question. I have been training with the same routine for 14 weeks and I want a little change. I have 3 weeks vacation where I can train hard and my Squat is so bad in comparison to my Deadlift and I want to bring it up.
 
I've been reading about Smolov and heard about how brutal it is so I was just thinking of doing the 3 week base mesocycle and see how that goes. 
 
This is what I have generated from Joe Skoepec's site and I used a modest 1rm of 100kg when I did 90x5x5 last week:
 
Week 1
Monday - 4x9x70
Wednesday - 5x7x75
Friday - 7x5x80
Saturday - 10x3x85
 
Week 2
Monday - 4x9x80
Wednesday - 5x7x85
Friday - 7x5x90
Saturday - 10x3x95

 
Week 3
Monday - 4x9x85
Wednesday - 5x7x90
Friday - 7x5x95
Saturday - 10x3x100

 
I think I can manage it providing I keep everything else low, as my conditioning is pretty good right now.
 
What do you guys think? I really would like to do it



#1

4 Replies Related Threads

    TheThumper
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    Re:Smolov Base Mesocycle 2011/04/09 09:35:57 (permalink)
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    Looks about right. I think your 1RM would be higher right now, but by keeping it modest it won't seem as brutal. The program definitely works, you just need to buy into it and go for it. If you start to struggle at the end of week two, cut out some of the other training you're doing and power on with the cycle.
     
    At the end of week three, cut back on the squats but it's important thats any squatting you do is to a percentage of your new 1RM. This will help maintain the strength because the program is so intensive that it's easy to lose the gains once it's finished.
    #2
    El Gringo
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    Re:Smolov Base Mesocycle 2011/04/09 12:35:58 (permalink)
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    Thanks mate, the reason I kept the 1RM estimate reasonable is that it will be my first time doing any heavy Squatting cycle and that I would rather complete it than struggle all the way through it using a higher 1RM estimate and risk injuries.
     
    Yeah you're right about adjusting my Squatting afterwards, I think after the cycle I'm going to test my 1RM. 
     
    I am thinking to run this from 11th-30th April (Monday to Saturday) and then leave out Squats until 5th May (another day off!) and then test my 1RM then, so that will be 4 solid days rest from any leg work.
    #3
    TheThumper
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    Re:Smolov Base Mesocycle 2011/04/09 21:29:50 (permalink)
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    You'll get a lot from it the first time you do it if you really go for it. Mine went from 187.5kg to 215kg after my first attempt at it, but I did the two week switching cycle and two weeks of the second meso and really pushed it to the point where I neglected my Olympic stuff too much and I didn't get a great turnover. I had to phase it back in and the 1RM fell back a bit to regain my speed. That's what it's all about though, if anything it's essentially a great argument for good periodization.
     
    If you really want a challenge try it for your front squat.
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    El Gringo
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    Re:Smolov Base Mesocycle 2011/04/10 15:15:45 (permalink)
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    Thanks for your help mate, the numbers I have been using are for my Front Squat, using it was the plan all along as I am very strong in my posterior chain, but my Squatting is very weak in comparison.
     
    I am thinking of running a Bench Press cycle at the same time, it's a Sheiko one with high volume but low percentages so I think I will be ok to do it. 
     
    Who dares wins!
    #5
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