A modified Smolov squat cycle for mere mortals
Verkhoshansky made a couple of remarks about the Smolov squat cycle and based on these comments I adjusted several parameters of the routine. Nothing spectacular but so far it all seems to work out pretty well.
The introductory micro cycle is done as written, during the second week squat three times, for example
1. 85% x 2 reps x 2-3 sets
2. 85% x 3 reps x 1-2 sets
3. 85% x 5 reps
The modified base cycle looks like this
WEEK 1
1. 70% x 9 reps x 3 sets (instead of 4 sets)
2. 75% x 7 reps x 4 sets (instead of 5 sets)
3. 80% x 5 reps x 5 sets (instead of 7 sets)
4. 85% x 3 reps x 6 sets (instead of 10 sets)
WEEK 2
1. 70%+10kg x 9 reps x 3 sets (instead of 4 sets)
2. 75%+10kg x 7 reps x 4 sets (instead of 5 sets)
3. 80%+10kg x 5 reps x 5 sets (instead of 7 sets)
4. 85%+10kg x 3 reps x 6 sets (instead of 10 sets)
WEEK 3
1. 70%+15kg x 9 reps x 3 sets (instead of 4 sets)
2. 75%+15kg x 7 reps x 4 sets (instead of 5 sets)
3. 80%+15kg x 5 reps x 5 sets (instead of 7 sets)
4. 85%+15kg x 3 reps x 6 sets (instead of 10 sets)
This reduces the volume or tonnage approx 25%, which is more or less what Verkhoshansky recommends.
I am currently using this cycle for front squats (based on a 130kg max) and compared to the original cycle, which I did for backsquats and which I based on the same max, I make similar, actually better gains while staying much fresher and having absolutely zero soreness. Important to me as someone who has a full time job and a family to support and who justed turned 45, I don't feel completely trashed after the sessions and have enough energy left to do other things as well.
Well I am 45, I can't tolerate the original thing anymore and I doubt that I ever will do Smolov as written again. Some time next year I plan to use this cycle for overhead squats, we shall see how that turns out...
Perhaps this is of usage for someone who contemplates doing the smolov cycle, not sure. In case anyone decides to try it like this I sure would be interested in the outcome.
Thanks for your input Duane, it really helped me to better understand a couple of thing I wasn't sure about!
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brother.
