Smolov jr ideas?
- 06-12-2014, 02:18 PM
Smolov jr ideas?
Okay so I know the rule is to never mess with a proven program. I'm just interested in trying to make the gains easier to keep afterwards.
So the original is
So I was thinking of subtracting 5% from each one so it would be;
And also if the number is like 293 for example rounding down instead of up. And the Deload week I'm thinking of would look like this in the forth week.
S- test new max
So pretty much reduce the sets and reps but keep the percentages the same. For the actual 3 weeks I was thinking Monday and Wednesday since the weights are lighter doing the the other body parts not used in the bench so they at the very least maintain. And doing maybe 10x10 of Facepulls every workout. Please don't bash this, that's not the point. Just give any advice, opinions, or tweaks that would help make this better. I posted this in the powerlifting section but I realized this isn't really exclusive to powerlifting and strongman.
- 06-12-2014, 02:29 PM
I've ran smolov jr. for my squats..what makes you think lowering the percentages would make gains easier to keep afterwards? Genuinely curious.
Also, I wouldn't go that heavy and frequently during deload week. By that time, you've already beaten yourself into the ground. Fully recover and get yourself a PR. Don't overthink it.
06-12-2014, 03:59 PM
06-12-2014, 05:21 PM
06-12-2014, 06:11 PM
06-12-2014, 06:52 PM
I don't see how that would make a difference. I didn't lose any strength after my run. I've heard of people claiming they have, though.Originally Posted by SoupNaziNazi
I don't think it would be that bad if it wasn't the day before your testing. If you wanted to go that heavy during deload, I would keep a few days between that and your max. I'm actually a fan of heavi(er) weight, lower rep deloading. But, I wouldn't squat 3 times during deload week or 80% the day before I max.
06-12-2014, 09:24 PM
06-12-2014, 09:32 PM
06-12-2014, 09:58 PM
That's how I prefer to do it. You could do some banded wall squats or something like that, but your main focus should be to fully recover.Originally Posted by SoupNaziNazi
Work on mobility your deload week as well. You'll feel amazing and ready to PR.
06-12-2014, 11:30 PM
06-12-2014, 11:30 PM
06-13-2014, 12:23 AM
06-13-2014, 06:15 AM
If you are using less intensity/ ie: set up than the program might initially start with, then your gains might be under the projected outcome.
I assume you know that, so staying closer to your reg medium output levels, should be easier to keep the new highs.
For example, if a trainee is very advanced, with lots of experience hitting peaks and are close to your natural potential, working hard for every little gain, then it will most likely be much harder to keep or maintain that highest level.
If however, one has a good bit of wiggle room to move the said lift(s) upwards and are not even at their true full potential, then it could be quite easy to maintain the strength and mass with perhaps less work than what got you there. How hard one works can be relative to one's level of advancement to keep or make higher gains.
So I might then ask what do you feel is your experience or level? And at what BW have you hit your highest max BP?
Also, what is your stature? Longer armed shorter armed etc. etc.?
06-13-2014, 07:55 AM
06-13-2014, 07:56 AM
I like how u put that. So in other words if ur a hard worker in the gym ur more likely to keep said gains and if there's wiggle room the chances are even higher?
06-13-2014, 07:57 AM
06-13-2014, 08:38 AM
If say Coan hits #700 with ease, then he will most likely have to do much less work than me to hold onto his #700.
Depending on how hard it was for you to hit the #385, you may have an easy time holding onto the new found gains, since you have not even been putting a ton of effort in with the class work taking front row.
That all said you are most likely going to bump up your WC (work capacity too) with just more volume and frequency you are used to. Test drive it and if you find you are hitting a wall, just back down the %'s. You most likely will be fine I would guess.
And nice BP BTW...! I never got much higher than #355.
06-13-2014, 10:13 AM
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