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Smolov training15138

Azzdog18 private msg quote post Address this user
Hey guys,

Starting next Monday I'm going to start the 4 week mesocycle of smolov.

What do you think is the best setup for accessory work for legs and also maintenance for upper body?

Thanks
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SRorhrbac0808 private msg quote post Address this user
Where you at ekizzzzal?
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Azzdog18 private msg quote post Address this user
Hahaha all help appreciated no matter who it's from @SRorhrbac0808
First hand experience never hurts though
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The Dark
Knight
eknight private msg quote post Address this user
I ran upper twice a week with a 531 format one day and a lighter rep day the second, and did only leg curls for accessory lower work 2-3 times per week. I did nothing but squat on Saturday, day 4. -3X
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SRorhrbac0808 private msg quote post Address this user
Quote:
Originally Posted by Azzdog18
Hahaha all help appreciated no matter who it's from @SRorhrbac0808
First hand experience never hurts though


I'm too drunk to help. Ask ekizzal. He knows the data
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Azzdog18 private msg quote post Address this user
@eknight
Would you think that 4 day squatting and something like phat's upper body day as a maintenance thing would work ok? Only because getting to gym 5 days is all I can manage at the moment?
Looking back do you think that was enough accessory work or would u have done more?

Oh and one more thing...do you think I should incorporate any direct calf work or not worry about it?
Thanks a lot EK
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The Dark
Knight
eknight private msg quote post Address this user
It was more than enough accessory work. I wouldn't do any direct calf work, no.

Personally, I think you need two upper days per week, but if you can only do one, the upper ME day from PHAT is not a bad option. -3X
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Azzdog18 private msg quote post Address this user
Results are in:

Finished up my 4 week Smolov cycle last week.
Starting 1RM: 105kg...232lbs
All time 1RM: 110kg...243lbs

Must say, that last week I was extremely keen for the program to finish, as faggoty as that sounds haha...a few days off squats was definitely a blessing after 16 leg sessions in 4 weeks.


Today's 1RM testing
100kg success
110kg success
120kg success...all smooth with good depth (parallel)
122.5kg success...not so smooth but still good depth
125kg fail...went a bit deep and just got stuck, was no getting up from that one

Post Smolov 1RM: 122.5kg...270lbs
17.5kg...nearly 40lbs in 4weeks
CAN NOT COMPLAIN
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SRorhrbac0808 private msg quote post Address this user
40lbs in 4 weeks is beastly! Grats bro.

I know a guy guy squatted everyday for 57 weeks straight haha. His max went up 90lbs. His coach I have never seen him not squat hahah
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Azzdog18 private msg quote post Address this user
Wow fark that haha...insanity.

Thanks a lot man...I must've looked like a genuine retard in gym today, couldn't wipe the smile from my face
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