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Smolov + 5/3/114240

TheBB private msg quote post Address this user
Anyone have a solid routine set up involving smolov + a good 5/3/1 program? Eknight ran something similar but did not have the routine on hand and suggested i asked some members so if anyone has anything and would like to share i'd greatly appreciate it.

Thanks!
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Trev182 private msg quote post Address this user
Google?
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TheBB private msg quote post Address this user
im not looking for smolov and 5/3/1 i know what they both are but im looking for the type of program eknight was running.

look at this log:

http://forum.simplyshredded.com/topic/13978/page/1/log--3x-attempts-the-impossible/


youll see the days hes not squatting and performing upper work are not exactly 5/3/1 but rather modified with a upper/hyper day weekly
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The Dark
Knight
eknight private msg quote post Address this user
I sort of that program myself. Not exactly sure what you're asking. -3X
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TheBB private msg quote post Address this user
well in the message you explained to me " I used 531 set up for first upper/lower day and a hypertrophy day for the second. If you look in my recent log, you will see what I mean'

i was sort of confused when you told me this to because it does not look like 5/3/1 on your upper days.

In this case do you have your program?

Thanks
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TheBB private msg quote post Address this user
another alternative if you have a good program that works upper body on smolov and lower body on smolov jr is pretty much what I am asking.
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The Dark
Knight
eknight private msg quote post Address this user
My program is in the log.

No chance in hell I'd advise someone running both of those. I'm going to surmise that you can make progress on a straight linear progression.

Why the desire to run Smolov? How long have you been training? -3X
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TheBB private msg quote post Address this user
I think theres been a misintepreation of what you think im asking for. Im asking for a:



A good upper body program to run with smolov.

A good lower body program to run with smolov jr.


(I ONLY PLAN TO RUN ONE)

Your program is not completely in the log i just see some upper body power and some upper body hyper days were the exercises change besides bench.

Unless you mean this link:

http://www.seriouspowerlifting.com/3615/articles/smolov-squat-routine

which is broken.

edit: just checked again link is up looking at it now.

ok yeah like i thought the link is only to smolov not a good upper body program to go with it which is what i am ulitmately seeking.

Thanks
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The Dark
Knight
eknight private msg quote post Address this user
I have no idea what you're asking. The upper days I ran while doing Smolov ARE the program I was on.

There's no "set in stone" routine to run while on Smolov for upper body. The general rule is to train your upper body twice a week and not overdo it. Almost every Smolov log I've read has a different upper body set-up. -3X
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TheBB private msg quote post Address this user
@eknight i originally messaged you saying

"Hey I just had a quick question about Your setups for smolov and smolov jr. I was curious as to what routine you use for smolov for upper body days and vice versa what routine you use for lower body on smolov jr?"

you said:

"I used 531 set up for first upper/lower day and a hypertrophy day for the second. If you look in my recent log, you will see what I mean"

then you said:

"It will likely be a couple of days but I'll get back to you. You can also try asking in the forum since a couple of people there have run 531 and Smolov"

i think your confusing yourself honestly.. i was just curious about a good upper body program for smolov or in the original message your set up. i know there is no "set in stone" routine. If you would have read the original and stop overthinking everything i believe you would have seen that.
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TheBB private msg quote post Address this user
ultimately from what i can see it you suggest to just train upper body twice/week while on smolov. One power/hyper im assuming. Although from reading your logs your exercises change every week when your training upper body besides bench/chins. are you reccomending just choosing your own accescories?

THanks
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jonrivs49 private msg quote post Address this user
Dont copy others routine. He set it up for himself and might not work for you.
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TheBB private msg quote post Address this user
@jonrivs49 obviously i would like to see it or even just a setup.. What your saying doesn't make sense although i can see were your coming from.. If it is just bench,chins,rows,curls i think it should work for pretty much everyone though..
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The Dark
Knight
eknight private msg quote post Address this user
@TheBB I'm actually recommending that you're not ready for Smolov based on these questions.

I didn't overthink anything. I advised you to look in my log and see what I did. How is that confusing? -3X
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TheBB private msg quote post Address this user
@eknight based on asking for an upper body routine you dont advise i am ready for smolov?

as far as you confusing yourself if you would actually read things from the beginning and read what you advise/type then this thread should have been pretty straightforward from the start.
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The Dark
Knight
eknight private msg quote post Address this user
OP asks for help.

Doesn't like my advice.

Makes it my fault for "not reading" correctly.

Yeah. Ok.

Last time- read my log and you'll know what I did. The exercises do not change much- if at all. How is that difficult to understand? -3X
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TheBB private msg quote post Address this user
your advice is coming after you misinterpreted several things. If you can recall you suggested i make this thread and suddenly you forget everything unless you were confused from the start. I will read your log again if that is all you can provide.

This thread was pretty pointless honestly.
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LiftingPassion private msg quote post Address this user
After following this conversation I can say @TheBB has a point. It looks like you did not read it carefully from the start and really went back on your own words which made everything confusing. As far as @jonrivs49 is saying this post can be beneficial if other people would like to see the rotuine.

Just my input
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The Dark
Knight
eknight private msg quote post Address this user
My upper power days:

Quote:
Originally Posted by eknight
Easy upper body day:

Bench: 135x5/225x5/245x5/260x5/275x8 paused.
Chins: 3x15
Chest supported row machine: 3x20 plates x 10
DB Arnold's: 3x45x15
Barbell curls: 3x65x12
Overhead rope extensions: 3x90x12

Strong. Done. -3X


Quote:
Originally Posted by eknight
Upper body day:

Bench: 135x5/225x3/260x3/290x5
Chins: 3x15
Chest supported row machine: 3x20 plates x 10
Barbell curls: 3x65x12
Overhead rope extensions: 3x90x12

Strong. Done. -3X


Quote:
Originally Posted by eknight
531 upper day:

Treadmill
3 minute shoulder warm-up

Bench: bar x 5/135x8/225x5/245x5/275x3/315x4
Chest supported cable rows: 3x20 plates x 10
Seal rows: 3x70x12
Barbell curls: 45x15/2x95x15
Rope pushdowns: 3x105x12

Done. Strong.
-3X


Where's the change in my exercise selection? -3X
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TheBB private msg quote post Address this user
@eknight ok for one like i said before you mostly do bench and chins always then chest supported rows. From what i can see barbell curls as well but the exercise selection difference should be pretty obvious from then.. One day arnolds, one day seal rows one day nothing. Then overhead role extensions and rope pushdowns. I can assume that you just change it up based on what you prefer but i do not know for sure which is why i am asking and making this thread.
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jonrivs49 private msg quote post Address this user
Quote:
Originally Posted by TheBB
@jonrivs49 obviously i would like to see it or even just a setup.. What your saying doesn't make sense although i can see were your coming from.. If it is just bench,chins,rows,curls i think it should work for pretty much everyone though..
@TheBB. for example. accessory work might vary depending on your weakness.

Anyways heres a 3 tip from ek for bench. Maybe it might help you.

1. Stay within the plane of motion of your bench- no dips, chins, OHP, or inclines/declines for 8 weeks. Bench and row; row and bench.
2. Work on form. Stay tight and learn to engage your lats. No crazy arching or weird techniques until you have a solid foundation.
3. Protect those shoulders. They're the major fulcrum for the movement, so no movements that can cause them unhealthy stress and make sure you're doing enough IR/ER to get them strong.
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TheBB private msg quote post Address this user
@jonrivs49
OK.

as far as the tips i saw those in the log already.

and just on another note that was in response to someone who wanted to just specifically raise there bench so it has little relevancy here. Especially when chins are clearly incorporated in @eknights Smolov/upper body routine.

Thanks
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The Dark
Knight
eknight private msg quote post Address this user
The overhead role extensions was a typo. Every upper day I benched, chins, chest supported rows, ROPE extensions, and curls.

You're hung up on having Arnold's in there once and seal rows once? Where is the confusion here? I honestly still don't understand what you're asking. I provided you the workouts I ran. What follow-up questions do you have? -3X
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TheBB private msg quote post Address this user
@eknight

i wouldn't say im hung up on that i was just wondering if there was a reason for incorporating them and from the beginning of all this all i wanted to know was your upper body routine during smolov. I dont really have any follow up questions unless you want to provide any other input if i intend to follow your routine.
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Frostshock private msg quote post Address this user
The point of accessory work from a 5/3/1 standpoint is to improve on any weaknesses affecting the main lift chins and rowing are for the back - which assists in benching
Rope extensions for the triceps, also assisting the Bench

Curls I imagine due to the lack of any curling in 5/3/1 - the rest could just be explained by either wanting to jazz up the routine or addressing any weaknesses he may have felt that particular week.
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TheBB private msg quote post Address this user
@frostshock

Thanks for that

what are your opinions for working lower body on smolov jr?
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Frostshock private msg quote post Address this user
@TheBB so you mean you want a 5/3/1 type Lower day?
It depends on your weaknesses in the squat - are you most weak in the hole? Locking out?
I follow the periodization bible for my 5/3/1 accessories but others use BBB, triumvirate, ect ect
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TheBB private msg quote post Address this user
Yeah that's exactly what I'm looking for.im not really sure were I'm the weakest but id say probabbly locking out.
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The Dark
Knight
eknight private msg quote post Address this user
You never addressed this- why Smolov?

How long have you been training and what's your current routine? -3X
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TheBB private msg quote post Address this user
I feel I've stopped progressing from just regular training. I've been on PHAT then I actually followed your routine you posted a while back then back to PHAT. Right now I'm just finishing my deload weak and probabbly gonna start PHAT up again a little but want to give smolov a go.
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