I started my Smolov cycle a couple of weeks ago, and I want to journal it daily to track progress and hopefully get advice and feedback. All responses will be greatly appreciated.
I am 20, 5′ 7”, and my weight fluctuates between 157-160. My current 1RM on squat is 405 with no belt, wraps, or suit. I will be doing other upper body work, but I won’t track it here. I don’t consider it particularly important, and I’m sure the deeper I get into Smolov, the more it will taper.
Week 1: Friday/Saturday
65% (265) 3 X 8
70% (285) 1 X 5
75% (305) 2 X 2
80% (325) 1 X 1
Sunday
70% (285) 4 X 5
75% (305) 1 X 3
80% (325) 2 X 2
90% (365) 1 X 1
for Monday-Wednesday I did body weight lunges focusing on stretching thighs, and practiced jumping up a 48" ledge in front of my house. Thursday was a rest day. Squatting 3 days in a row was different, the first day was definitely the hardest and the third actually went well. I did not use a belt at all for the first week, I never use wraps or a suit.
Week 2: for this week the goal was to squat every other day and work up to 85% (345) for a goal of 1 X 5 by the end of the week.
Friday
345 1 X 5 without belt
Sunday
345 1 X 7 without belt
Tuesday
345 1 X 9 with belt, at this point my lower back was becoming sore on the left side so i used a belt
Wednesday and Thursday I rested, to assist in healing from the high frequency of squatting I do roll outs for my entire legs, focusing on hamstring, glute, and IT bands with a baseball. I bought a 4” PVC pipe and now am using that for full body roll outs and I stretch for about 20 minutes daily, post workout. Even though this was just the introductory micro cycle, I am still pleased at how well it turned out.
Friday, May 7 was day 1 of the 4 week intense phase.
I worked up to 70% (285) for 4 X 9, I did not use a belt for the first 2 sets, then put one on for the last two. As long as 1 or 2 work sets are done without a belt I will be comfortable using one, I’m trying to keep stimulation in my lower back.
The first set was the most difficult and the last was the easiest.
The weight felt light after repeatedly using 345 last week, i did the first 6 reps on every set without stopping, then did the last 3 lowering the weight slowly, and lifting explosively from the pocket.
I did some static stretching followed by painful PVC roll outs after the workout, focusing on my upper quads.
On Sunday I did 75% (305) for 5 X 7, doing the first two sets without a belt. This was probably the hardest day this week, and towards the end of the last two sets I felt a slight strain in the left side of my lower back.
Tuesday I did 80% (325) for 7 X 5, I was pretty worried about my back on these sets. I have been using this cloth Valeo belt waiting for my Inzer to arrive in the mail, it’s not a good choice but I don’t have any other belts. through different sets I found that the tighter I put my belt the more strain it put on my lower back.
Tuesday after the workout, I was worried about my back being too sore to squat the next day, so I stretched and rolled out my back and legs with a PVC pipe and baseball for about 20 minutes, took a 20 minute ice bath immediately followed by a 20 minute shower as hot as I could stand. This morning my back was fine and legs were barely sore, so I did 85% (345) for 10 X 3. I felt comfortable throughout the sets, and moved the weight quickly with no problems from my back.
I got home today and did the same post workout stretches and soaks as before, and on top of that I got my Inzer belt. 10mm, purple double prong, size small, pretty awesome. hopefully next week goes alright, adding 20lb to each lift will probably run me into the ground. I’ve also been taking 3 olive oil shots on squat days and eating clean.
