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Started Smolov
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joebts
Level

Join date: Dec 2012
Posts: 11

Started Smolov today to boost my squat up a bit, been a while since I've gone over five reps and I noticed that after the fifth rep I started doing a lot more with my right leg than my left.

Possibly a bit premature after one workout, but is it important to do some single leg work every now and again throughout the program or is the bare minimum accessory imperative for full recovery.

Thanks

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BigRedMachine87
Level 3

Join date: Nov 2010
Posts: 338

Post a video. Give us some information. You might not even need to be doing smolov. It's a very tough program. You need to have good form, you need to have a good warm up and cool down routine, you also need to be eating and sleeping a lot. If you don't have all of that right, it just raises your chances of getting injured.

But what are your numbers, how far a long are you, why are you doing smolov? If you can make gains doing other programs, you might want to just do that.

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halcj
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Join date: Dec 2012
Posts: 349

I am in the switching phase at the moment. I did not do any single-leg work or anything for lower body during smolov base other than speed deadlifts (5x3 @ 60%) and 5-10min. of GPP fitness circuits twice to three times a week, although I was running Smolov Jr. Bench in the PM as well. Still I wouldn't advise any more leg volume than the squats and possibly speed pulls.

One thing I will say is to watch out for any problems with your form for squats - Smolov is not forgiving of poor technique, and continuing to push through incorrectly could lead to problems; just be careful with that.

Aside from that, good luck! The base added 30kg to my squat (I added 5kg to my max. to calculate) and I'm hoping for at least another 10 from the intense.

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joebts
Level

Join date: Dec 2012
Posts: 11

BigRedMachine87 wrote:
Post a video. Give us some information. You might not even need to be doing smolov. It's a very tough program. You need to have good form, you need to have a good warm up and cool down routine, you also need to be eating and sleeping a lot. If you don't have all of that right, it just raises your chances of getting injured.

But what are your numbers, how far a long are you, why are you doing smolov? If you can make gains doing other programs, you might want to just do that.


I could improve my warm ups without a doubt, eating is good enough I would think but doing the nightshifts at the moment so sleep is between 6-8 hours a day.

I performed the first day of the whole program today, my max is 162.5 (360lbs) at BW 72kg (158). Knocked off 10% so working off a 145kg max.

Did 4x9 at 102.5kg today, weight felt fine it was just the feeling of one leg doing more than the other.

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joebts
Level

Join date: Dec 2012
Posts: 11

halcj wrote:
I am in the switching phase at the moment. I did not do any single-leg work or anything for lower body during smolov base other than speed deadlifts (5x3 @ 60%) and 5-10min. of GPP fitness circuits twice to three times a week, although I was running Smolov Jr. Bench in the PM as well. Still I wouldn't advise any more leg volume than the squats and possibly speed pulls.

One thing I will say is to watch out for any problems with your form for squats - Smolov is not forgiving of poor technique, and continuing to push through incorrectly could lead to problems; just be careful with that.

Aside from that, good luck! The base added 30kg to my squat (I added 5kg to my max. to calculate) and I'm hoping for at least another 10 from the intense.


Cheers for the advice re: single leg, I definitely do feel as though my concentration went on the latter reps.

It's the reports of the gains people have made that has made me give Smolov a go, everyone seems to get a decent amount out of it and 30kg seems outstanding.

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black_angus1
Level

Join date: May 2009
Posts: 836

Make sure your stance, toe angle, grip, and alignment under the bar are completely even. Get some video from the front or back, and watch if you twist or let one side lower faster or farther down than the other. Check to see if you are pointing your hips to one side; if a lifter is really unbalanced, you can see this. To fix this, you'll have to point your ass to the other side. It will feel awkward as fuck like you are going to fall over, but after a while you will retrain that motor pattern and your squat should fly back up.

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VTTrainer
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Join date: Feb 2011
Posts: 405

My right side of my ass was doing all the work randomly during the 3rd week for 2 days. Just stretched like a mofo after each day and made sure to foam roll an hr before I squatted n stretched everything well before the squats too. Id rather be even and weaker than uneven in the program

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