Post Smolov

[Spencer Lavill]

Im one week away from my pr attempt at the end of Smolov. I have been squatting 3-4 days a week for 13 weeks and im wondering if anyone could suggest a good program to follow after this. I suppose my main needs would be:

 

To keep squatting 2 days a week (volume and heavy days mixed)

fix my form in my deadlift since i think my upper body would have suffered after hardly any upper body work for 3 months. (mobility?)

Try to increase my bench with volume days and heavy days? 

Accessory exercises  in between. 

 

I havent really checked out many programs but im guessing people kinda feel a bit lost after smolov and have found something to jump into.

 

 

[Bigken1985]

Sheiko if you like that approach sunday similar  to smolov as Russian. That's if u enjoy spending at least 3h in the gym and being so fatigued it's not even funny

[Spencer Lavill]

33 minutes ago, Bigken1985 said:

Sheiko if you like that approach sunday similar  to smolov as Russian. That's if u enjoy spending at least 3h in the gym and being so fatigued it's not even funny

Ill check this out. those Russians know how to train/kill themselves.

[Realtalk]

I'd see how much you PR first then decide. If it's decent don't fix what ain't broke and if it's dissapointing try something completley different.

[Bigken1985]

38 minutes ago, Spencer Lavill said:

Ill check this out. those Russians know how to train/kill themselves.

That is true. But it's also dependant on recovery ability natty/not natty status. you probably are going to loose some gains once you come off smolov

[maccaz]

Sheiko 29 imo

I would go as far to say its the best cookie cutter program considering how many people rate it