is my smolov schedule too much?

[mattypyuu]

Some questions about my smolov schedule, here is the plan;

link: https://docs.google.com/spreadsheet/ccc?key=0AmjyqjuA_X8kdE5YQ0FIUUtoZXdTWkVTdzhnM3NyQ2c#gid=0

They're split into different compound smolov's, i want to rotate every month; 3 solid weeks, 1 week deload & rest, then back on the boat with another compound smolov.

My Goals? just to get stronger, and still maintain a pleasant look as a bonus.

questions and curiosities:

1. is it too much to keep wanting to do chest, back & shoulder days during smolov?

2. is what im adding (the chest shoulder days etc) the right way about it? or is there a better way (i.e, is there a better split)

3. can i do this without being strict on my diet? i don't mean strict as in a cutting thing, because you really need the opposite here, im talking about the macros within the cal, because as of now, im just eating ALOT, but not really counting each macro. I'll get more strict on this later when i start earning proper income. (it's nothing junky, it's more carbs > protein, minor fat foods)

that's all i have atm, thanks in advance (:

more about me:

im not new to lifting, been lifting on and off since i was 15, i actually just cracked a PB for my deadlift today which was 210kg, haven't touched deadlifts for a month, nor have i done any strength training, just your average 4-5 day split gym guy XD. Anyway, just so people don't run in and say it's too much for a new person.

but yeah, thanks in advance.

p.s yeah i couldn't sleep so i did this smolov schedule just now, critique it hard please XD

pp.s whats the rest time between the sets of the main compoud movements? i hear 3mins is best?

[drizzt]

That is a really interesting program you've put together bro, I've never heard of someone brave enough to give the Smolov Jr deadlift a crack.

1. is it too much to keep wanting to do chest, back & shoulder days during smolov?

You should be ok. My only issue would be with your Monday looking quite full. I'd cut a couple of the bi exercises personally, and make sure the weight for the back work isn't huge. You'll find back fatigue is a big killer on Smolov... at least I did - and I was just squatting+benching.

Keep in mind Smolov was designed to up your squat. It isn't designed for somebody wanting to crack on with loads of assistance at the same time ala bodybuilding, although on the Jr it is possible to add a little more work than you might be able to do on the Full program, as this was an introductory program designed to ease the transition to the Full Smolov (to the best of my knowledge) - the volume just seems to work well for Bench also.

It'll come down to your work capacity. Everybody is different. I ran the Full Smolov Base cycle for squat, alongside Smolov Jr for bench (without a lot else at the time) and in retrospect didn't get the gains I would've expected out of either. They weren't necessarily terrible, but had I just focused on one or the other, I believe they would've been very good. And I think therein lies my issue with your program: IMHO you might be trying to do a bit too much at once.

It is all about finding out what you can manage to maintain. Try what you've got, and if you find it is too much, start dropping the weight lifted in the exercises. Still too much, maybe skim an exercise off here and there. If you're finding it isn't challenging enough, maybe tweak the 1RM for your Smolov.

Everybody is different and has different work capacity, and you might be able to do the program exactly as you have outlined, you won't know until you give it a go.

2. is what im adding (the chest shoulder days etc) the right way about it? or is there a better way (i.e, is there a better split)

For strength training? IMHO you could do it better aiming for strength, and the bodybuilders might tell you that you can do better for pure bodybuilding purposes. Doc Squat/Beastbuilder have had good success with their style of "powerbuilding" (maybe they'll chime in), and that style might appeal to you.

For general gym-going, I think given your apparent desire to do a Smolov, it looks to me as if - and with the mix you are trying to achieve - it isn't too bad. I think there are better ways to achieve either goal (strength/aesthetic), but if you're trying to get a bit of both, this could be worth a shot IMHO.

One thing I do like is trailing off the assistance later in the week, to give you a litte more recovery time with the heavier weights you'll encounter. With that said, maybe you could shift bis or tris to your final squat day to make the earlier days a little less dense? Maybe even bis on day 5, tris on day 6?

3. can i do this without being strict on my diet? i don't mean strict as in a cutting thing, because you really need the opposite here, im talking about the macros within the cal, because as of now, im just eating ALOT, but not really counting each macro. I'll get more strict on this later when i start earning proper income. (it's nothing junky, it's more carbs > protein, minor fat foods)

Yes. I Intermittent Fasted through my first Smolov, and ate incredible amounts after sessions of almost everything and anything in sight. I did go easy on sugary foods though, and had a decent protein intake. I've got a feeling you might be the same with this type of workload. Supplement well too, creatine is your friend, lots of protein, pre-workouts every now and again (if you aren't on a drug testing program, heh). I also had good success with D-Aspartic Acid (DAA), and had blood tests done that showed a good test increase at the time (although one or two individuals attribute it to "other" methods :roll: :pfft:), but I wouldn't attribute that solely to the DAA. The intense training, seefood diet, and tonnes of sleep all contributed to it, and it was trending upwards through the few months of Smolov I had done anyway.

I gained 7kg through my first full smolov, and a decent bit of muscle came with that through the amount of squatting I did. However, I am a Powerlifter, and when I started Smolov, I was at the lower end of my weight class, so I didn't need to worry too much about weight. Maybe you'll want to be a little more selective about your foods, but that's where I'll end my diet advice as I struggle with weight at the best of times :pfft:

pp.s whats the rest time between the sets of the main compoud movements? i hear 3mins is best?

Again, this comes down to your work capacity. Don't set a time in stone, just take it as it comes. Have a sit down after you complete the set, and when you feel ready (need to be honest with yourself) give it a go. If the set was tough, maybe take a little extra time. If you're feeling good, shorten the rests and make it a little more high intensity. Getting the prescribed reps is key, and sometimes you need a bit of time in order to achieve them. Don't be worried too much if you need 10mins, but sometimes it is good to just get out there and bang it.

With all of the above being said, if you want my honest advice, I would focus fully on utilising Smolov to up my target lift, and any assistance done would be a bonus. I don't believe you will get the gains you might be expecting if it is just part of a program, it needs to be the focus for it to work it's magic. If you are looking to get stronger in a particular lift, take the Jr, target it onto a lift, and have an outline of assistance you will do following it - based on how you feel on the day. You've also got to keep in mind that if you really go hard on the assistance, it will dent your work capacity later in the week.

I also wouldn't personally do the Jr for Deadlift. I recently came off the Pavel/Simmons deadlift program (5x deadlifts per week) and got good results out of it, so you can be sure I'm not averse to deadlifting multiple times a week... but it needs to come with carefully thought-out volume. IMHO, the Smolov Jr would give a bit too much volume. I think you would be better served by seeking out a different deadlift method.

Just my thoughts bro. People love to say "NO don't do it! That isn't possible!" from their comfy desk chairs - but get out and give it a crack, the likely worst case is you'll learn more about your work capacity and what you're capable of.

All the best bro.

[M.T]

Can't reach Google docs from work so can't see if you are doing too much but sounds like you are in the exact same boat as me currently.

Agree with most of Drizzt's points raised there and the 1st place you want to start is making sure that 1rm is adequate enough for you to handle. The idea of Smolov like most programs is to break you down over time so you want to be safe and under estimate your 1rm by quite a bit. I'm using to get back to where I was before surgery so from a 205 raw squat I put in 170 for the base and see how I go. It hasn't been easy either so glad to have made that call.

Also running my own Bench program 3x PW on a high/low/high rep or light/heavy/med basis and chucking up the weight each week. Hasn't affected me in the slightest and also casual assistance should be fine, keep the back happy without getting in the way of squatting with rows and pull downs etc. 1st 2 weeks should show signs of any weakness's that you may not had been aware of, the most common are lower back pain and or hips and knees giving in. Again all part of the breaking you down to the core and building back up process be sure to keep on top of these with rehab, MOB, cals and sleep.

Which takes us to diet, again also doing what you are with keeping things semi restriced on most days. Not over doing it having a cheat here and there but getting plenty good carbs in through out the day and some protein every other hour. Your typical 6-7 small meals kind of thing, working a damn treat.

Supplement?

[mattypyuu]

daym, thanks for the really good replies (:

i might actually take that up drizzt, putting bi & tri day fri/sat.

the reason i left them with the typical back/bi and chest/tri cause i wanted to get rid of all that shit early in the week, so the ending week i can just walk in, hit it hard and walk out.

But yeah, i'll see how i do, if it's too much i'll tweak exercises out here & there.

@M.T, not at the moment, just eating food for now. When i start, i'll probably just use protein powder to help hit my daily targets.

thanks for the comments (:

also, i was curious, should i be running while doing smolov's? or any strength type training, Sprints, stop starts etc, im more of HIIT person, than long 5-10k runs

[drizzt]

also, i was curious, should i be running while doing smolov's? or any strength type training, Sprints, stop starts etc, im more of HIIT person, than long 5-10k runs

Personally, I'd say no bro. If you want a little extra cardio then lower the Smolov max and fire the sets out quicker. Maybe do a little rowing after your sessions. I know the feeling bro, I used to box and do HIIT sprints for my cardio, I just couldn't keep it up when I started increasing the volume in my training. Maybe you can though.

I know Jim Wendler does HIIT (and recommends it I believe?) following his 5/3/1 sessions, but I think you are heading for a little more volume than a typical 5/3/1er, so it might be a little too much in this case.

As always though, it could be possible, only one way to find out...

[mattypyuu]

okay, so i decided to do the full smolov on my squats.

Did first session today, and now i got this huge ache at the top of my shin (not the knee, just below the knee), it feels like a tendor problem, or a ligament type problem, i've actually felt this before when doing squats, but now i've aggravated it even more. Dammit lol. Probably gonna have to let this one go. I only feel the pain when i put stress on my leg. (i.e getting up from a seated position, it feels fine walking etc..)

I also have shin splint problems too, i use to be a heavy runner like 2-3 years ago, i stopped because of shin splints, mornings were really hard, i couldn't even walk properly because of it so i stopped running altogether. Maybe it's linked to this problem, because the pain is similar to the shin splint pain, except it's at the top of my tibia.

anyway prob gonna try see if i can get it checked, i posted this up to see if anyone else had similar issues and can give experience insights etc..

[M.T]

That's odd sounds like almost exactly what I went through (still am a little bit) but it came on during week 2. Try playing around with your foot stance to see if it takes away some of the pain. Moving my stance in or heels closer together seemed to help. Get lots of blood flowing into the leg with cold showers, icing and elevation.

I know what you mean about shin splints also did the cardio buzz couple years back but squatting alot seemed to build those tendons up and never really had the issue again.

But you're right if the pain has come on day one then it maybe a good idea to address that 1st before attempting Smolov.

[Danomyte]

But you're right if the pain has come on day one then it maybe a good idea to address that 1st before attempting Smolov.

Agree with MT here. I think your smolov split looks good with a bit of adjusting here and there - as Drizzt has given you ideas to work with.

IMO you should address your squatting mechanics first and see if it is a mobility issue, weakness or technique issue that is causing you pain.

Alot of the programmes that are found on the net mostly address the physical adaptations of the lifter - the mechanics/technique is not addressed.

Get the technique/mechanics right and smolov (or any prog for that matter) will yield you quality benefits.

[drizzt]

^Yep, good post Danny :nod: