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assistance work + smolov squat cycle

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Sheeps_Clothing
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2004/03/20 12:52:47 (permalink)
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assistance work + smolov squat cycle

hi guys, im doing the full smolov routine for 13 weeks, in order to force my squat weight up.

some questions...

1) what assistance work? squatting 3x week so im thinking maybe 1/2 assistance moves per session? heavy abs? HELP!

2) upper body work? again i understand this should be minimal BUt i obviously dont want to lose strength on pressing movements!!

3) weeks 7-8 call for speed and pylo work. Any ideas for this? i was thinking, sprints, box jumps, speed squats, speed deads?

4) do you base the weights on current or projected 1RM?
#1

15 Replies Related Threads

    MikeyFive
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    RE: assistance work + smolov squat cycle 2004/03/20 13:42:26 (permalink)
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    Have you read everything on dragondoor?

    M5
    #2
    Sheeps_Clothing
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    RE: assistance work + smolov squat cycle 2004/03/20 18:11:29 (permalink)
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    fair enough johnny, i had suspected it could be too much. I just feel progressive overload isnt the best method for my squat.

    what do you think about the 6 week "russian" squat cycle? Too much still?

    #3
    Sheeps_Clothing
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    RE: assistance work + smolov squat cycle 2004/03/20 20:26:48 (permalink)
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    thanks for your honesty jonny, i fully agree with what your saying. My training lacks consistency in a fairly big way, i will use the suggested routine for 4 hard weeks and will detail it in my journal. As for box squats, is a bench an ok substitute for a box mate? im sure i can work something out in regards to the Manual glute ham.

    Thanks for the long due reality check.
    #4
    veganlifter
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    RE: assistance work + smolov squat cycle 2004/03/20 20:46:27 (permalink)
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    alright BB, we need to train together more often mate! And not only when we are maxing out, lol!

    After my next one week break and charging up, i'm going to give this kind of routine a try:
    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=75359
    #5
    veganlifter
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    RE: assistance work + smolov squat cycle 2004/03/20 20:57:58 (permalink)
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    quote:
    Originally posted by JohnnyFive
    Unfortunately a bench won't be ok, it's too high. I don't have the problem as my gym has box's for squatting. What you can do if possible is to get a few 20kg or 25kg plates and stack them up, and sit on that. You won't need many to get to 10".



    i did it other way around, i had a bench to sit down on and i stood on a 20kg plate. Worked fine.
    #6
    Sheeps_Clothing
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    RE: assistance work + smolov squat cycle 2004/03/20 21:07:23 (permalink)
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    vegan, we definetly do! i need to find somewhere i can box squat!

    NOTE; am maxing out deads next week ( for the last time in a few months i promise) then will start a new journal detailing how this routine goes.

    also have four weeks off university....so hopefully i can do some real damage on this routine.

    thanks guys

    ( off to read elitefts.com for box squatting technique)

    ANy comments on whether the standing on plates method is legit?
    #7
    Dano
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    RE: assistance work + smolov squat cycle 2004/03/20 21:17:58 (permalink)
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    It could work, but definately not with more than one plate stacked on top of eachother. The reason for that is, you need to be "spreading the floor with your feet and this would slide the stacked plates off from eachother. I still do not see how 1 plate would help the bench be low enough for 10" though.

    If you could find a milk crate. I hope you know what i am talking about. (hope its not only a US thing)

    Good Luck
    #8
    acooper
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    RE: assistance work + smolov squat cycle 2004/03/20 22:03:15 (permalink)
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    quote:
    ANy comments on whether the standing on plates method is legit?


    Like Dano says you can't stack 2 or more plates on top of each other to stand on, and unless you are very tall a bench would still be too high even standing on a plate. I'm 6'5" and squatting on to a bench standing on plates is still about an inch above parallel and you need to be going an inch plus below parallel to get the most out of them.
    #9
    Dano
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    RE: assistance work + smolov squat cycle 2004/03/21 07:06:57 (permalink)
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    quote:
    Originally posted by badboy007


    ANy comments on whether the standing on plates method is legit?



    I didnt make it clear, i was replying to badboy about veganlifters suggestion which i didnt think was a good idea. Sorry about the confusion
    #10
    DerMalePhonkMann
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    RE: assistance work + smolov squat cycle 2004/03/21 10:14:03 (permalink)
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    quote:
    Originally posted by badboy007

    vegan, we definetly do! i need to find somewhere i can box squat!


    I just bought a plastic box and I take it to the gym with me. I get the most bizarre looks, but I'm kind of used to that by now.
    #11
    veganlifter
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    RE: assistance work + smolov squat cycle 2004/03/21 10:23:52 (permalink)
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    hey, it works for me, but i forgot that i am taller than BB and i only need one plate under my feet to make the bench go to parallel level. It's solid as well because it's inside the squat rack jammed against the rails.

    Perhaps our gyms bench is quite low to start with.

    I agree it would be iffy to do it with two plates stacked on top, hope no-one really thought that was what i was suggesting!!!
    #12
    bigmac
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    RE: assistance work + smolov squat cycle 2004/03/22 12:12:14 (permalink)
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    has your gym got those crappy reebok plastic step boxes. i use those because they come with various plastic block attatchments to raise or lower the height. they can withstand quite a bit of punishment without moving
    #13
    acooper
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    RE: assistance work + smolov squat cycle 2004/03/22 13:02:45 (permalink)
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    Yeah i use those crappy reebok step boxes for my box squats. Those 'crappy' boxes are actually quite useful i also use them for depth jumps, and bulgarian split squats.
    #14
    Dildo69
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    RE: assistance work + smolov squat cycle 2004/03/22 14:22:36 (permalink)
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    Yup they are rather handy, although the aerobics folk dont look so happy when i nick 5 of them from there studio!
    #15
    trickyricky
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    RE: assistance work + smolov squat cycle 2004/03/24 18:53:12 (permalink)
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    i found that squat cycle gave my squat a really good boost, but at the time i didnt use any deadlifts just rows twice a week for back, and bench press twice a week, no assistance work just them three lifts.

    on the two weeks lay off i did cleans, goodmornings, lockouts and overhead squats.

    the only change i made was every two sessions i would do front squats instead of backs and work from my max front squat percentage.
    #16
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