I dunno. I guess the consequences never are really bad. Maybe you burn out and need a deload, I dunno. I never get stronger on a cut anyway.

DUP = daily undulating periodization = rep scheme varies (undulates) from workout to workout.

I guess there's no harm in seeing what happens, just SEEMS like a bad idea. I mean people do Smolov Jr for 1 lift and supposedly have trouble. Although, like I said, using a training max of 90% probably makes this all way different and better.

EDIT:
http://www.youtube.com/watch?feature...&v=OlSDeWrNZY0
http://www.myosynthesis.com/workouts...n-bodybuilding

This is the worst programming in H&F since jonfon and his keto for SmolovJR from last year.

I mean WTF Smolov squat and deadlift and bench all on the same day? WTF. Why are you bring nice Saw? Rip this guy a new bunghole. He is going to get injured.

Pretty sure deadlift is not even Smolovable.

loco,

Bro, I am here for knowledge. If you have suggestions, let them rippetoe.

I gotta go the gym bro. Just making sure I bump this thread a lot so somebody rips you a new bunghole for this horrible programming.

Here, I'll give you loco's suggestion:

Use baby weights, do a million reps. EPOC

saw,

Thanks for the links! I've been getting stronger despite being on a cut, but I was looking for a programming specifically for squats and liked the smolov structure enough to see if it would help my other lifts, too. Obv if I am being an idiot by applying them to the rest of my lifts at the same time then I will abort, abort, abort.

loco,

I am all for trolling or legit taking people to task, but wth?

The smolov jr spreadsheet I downloaded goes through a three week cycle. At the end, the max weight is still beneath the 10% decreased 1ROM max, highest setxrep 10x3. I'm having trouble seeing how the programming could be as bad as you're suggesting for my situation, but perhaps you're being your usual hyperbolic self.

It's bad because there's no way you can handle doing it on 6 lifts simultaneously while cutting. I love benching, and I'm good at it, and Smolov Jr'ing benching made me want to kill myself when I was eating at maintenance. I can't imagine doing it at a deficit.

Unlike everyone else, though, I say go for it; if you can actually achieve 90% Smolov on 6 lifts it will certainly be an interesting case study on a new version of locotarding (fakebustotarding?)

You deadlift once or twice a week bro. Your bench press is not weak so no need to Smolov.

SmolovJR your squat and that's all. I can't believe we are really having this discussion.

It's plain dangerous and idiotic. Don't listen to these facking morons. Do squat and then if you like it, maybe do bench or press. Deadlift not possible to Smolov, it's ******ed and one way to snap city.

And Smolov Jr. is a peaking program so its kind of dumb to do it if you have no plans to compete any time soon

Monte,

I like the support. I'm not looking to injure myself. I'm looking for a structured way to increase strength. Up until now I've been cherry picking and seeing some good results. I thought I'd try something other than buffet style.

If on smolov jr the worst that happens is I stall or burn out, I am fine with that. If we're instead looking at guaranteed injuries... I recognize that other H&Fers know a bit more than me so welcome feedback.

Tough to know when loco is exaggerating for effect. What is this business about avoiding the smolov jr structure for deadlifts? Strength gains won't be made? The intensity will guarantee back injuries?

Weasel,

I'm confused. I know you peak at the end of the cycle, but in my reading lifters then have the option of starting a new cycle calculated off a higher 1ROM max.

I definitely want to smolov jr for squats. As for the other lifts, more information is needed. Googling and whatnot myself, but by all means, please provide more links or posts.

It isn't. Besides, everything I've read says you shouldn't be deadlifting at all while running a Smolov squat cycle.

Smolov on a deficit is also no bueno as far as I understand. It's a very demanding program and I don't even know if it's possible to do eating a deficit.

I have read about people having success Smoloving squats and doing Smolov Jr. on bench simultaneously, although I have no firsthand experience with it. I don't really see how you can do a whole lot more than that. Running Smolov for 5 or 6 main lifts or whatever you have planned is just bananas. Also, I wouldn't be doing any conditioning on this cycle, no metcons, and certainly no running.

BR, why you want to Smolov? As far as I understand, it's a peaking program. Your squats are still in the beginner to intermediate range, much like mine. I'd love to do this, but I'm simply not at the point where running that kind of program would make sense for me. I think you can still get stronger through linear progression. Might be too early to jump on the Smolov train imo, but good luck if you do decide to do it.

If you do decide to proceed, I'd recommend you not do it for deads (in fact, don't deadlift at all if you are Smoloving squats), maybe just pick two main lifts - bench and squat - and do little else. Prepare to eat a ton and expect to gain at least a little weight. If you are still cutting, I don't think this program is a good idea.

If you're lifting any kind of reasonable percentage of your ROM, which you are, by definition, on Smolov, you won't have enough time to recover and your chances of injury go way up. For something like DLing, when you can generally only lift heavy once per week in order to recovery adequately, Smolov is almost certainly counter-indicated.

BR, Smolov for deads is a very bad idea for any number of reasons, but here are the top three imo: 1) it is dangerous; 2) your deadlift will go up after you finish a Smolov squat cycle notwithstanding the fact that you aren't deadlifting on the program; and 3) it will effect your recovery so much that I think it will practically guarantee failure.

H&F to the rescue.

PW,

I was looking for some structured way to approach increasing my squat weight and improving my form. The smolov jr process of making small increases each day/week with high rep/high set variations seemed very similar to the approach I'd already taken, so it seemed intuitive to apply it to other lifts.

I may as well LOL at myself as well for not researching the program more thoroughly before trying out day 1. Lesson learned. Consult H&F first, not after.

Definitely cutting smolov deadlifts. I like the idea to test run it for bench and squat and cut out deadlifts. Maybe just squats. Who knows, maybe I'll go back totally my original programming. Thank gaud I said smolov jr instead of just posting the workouts.

If I test-run it on squats+bench, how much would you suggest limiting accessory work? No met-conning/running during the cycles?

Monte,

DLing only once a week? I have been usually deadlifting twice, once at each end of the week. I'll cut that to once a week, too, if that's best.

The programming someone else posted that I've really liked:

M: Squat/Bench press/Romanian DL/Pendlay rows
W: Squat/OHP/Curls/Ab+back work
F: Squat/Bench press/Deadlift/Weighted chinups/Weighted dips

I've slightly modified it so that it's more like M/T/TH/F with one day met-con/bodyweight stuff, and on deadlifting days I've tended to do regular deadlifts.

Confirmed bananas. Unless you're on PEDs...

Do not run Smolov on a cut, and like weasel said, without a short-term goal (like a meet). If you were foolish enough to try both squat and bench simultaneously, I would not do any other work (none, seriously) except some facepulls to keep your shoulders in passable shape. Without cals though, you're not going to keep much of the gains.

I think that's "my" Texas Method template you're referring to. I really like TM programming, if you pm me an email address I can send you the ebooks. He has a 4 day split that i think saw did for a bit before his adhd took him.

Thanks Aidan. PMing you.

I think you could and probably should be doing pulling accessory work like pull ups, chins, band pull aparts, and face pulls. I think direct ab work would probably be fine too. I'd probably stay away from rows given that your lower back is going to be already severely taxed from all that squatting.

I wouldn't deadlift at all and I don't think met-cons or running is a good idea if doing Smolov (will interfere with recovery), especially if you plan on doing it at a deficit, which I think is a little cray-cray.

sent

I will say this. Not to knock any of my forum bros (honestly), but the guys that are seriously getting results are the ones who arent over complicating their **** (krsone, weasel, halfslant, cha, some of the oly guys, et al). Lift heavy, eat food, repeat.

Nah, I'll probably still do it.

Thanks!

Boy, combining Texas Method AND Smolov Jr is going to get me ripped in no time!

Right?

...right?

rippetoned in no time

No one would have taken it as a knock until you said "not to knock any of my forum bros".