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Some smolov questions

Anabolicus

Anabolicus

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I'm gonna start smolov base mesocycle on monday and I have some questions.

1. I've done some reading and noticed that it is recommended to drop current 1RM to 85-90%. Should I?
2. No hammy and calf work?
3. How many sets for upper each training session would be reasonable?

Currently I planned my split to be:

Mon. 4x9 squat, chest
Wed. 5x7 squat, lats
Fri. 7x5 squat, shoulders
Sat. 10x3 squat, arms

Thoughts?
 
Skeptic

Skeptic

I am god.
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No assistance work for legs... there is a looooot of squatting, you will always be squatting with DOMS haha

I wouldn't worry about dropping your max for the base mesocycle... I'd probs consider it if you decide to do the Intense cycle though.
 
El Freako

El Freako

LIFT OR DIE
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I'm gonna start smolov base mesocycle on monday and I have some questions.

1. I've done some reading and noticed that it is recommended to drop current 1RM to 85-90%. Should I?
This is mainly dependant on your training level, an advanced trainee might not bother but for anything less than and possibly including intermediate advanced trainees it would be advisable. You will make sizeable gains even with a drop. From recollection I didn't drop my max but I'm not necessarily the best example to follow in this regard.
2. No hammy and calf work?
You will not need nor want any extra lower body work. It was quite possibly 8 of the most painful weeks of my life.
3. How many sets for upper each training session would be reasonable?
Keep it to a minimum but I think you could probably get away with up to 10 sets per bodypart. Possibly drop the intensity a little.

Currently I planned my split to be:

Mon. 4x9 squat, chest
Wed. 5x7 squat, lats
Fri. 7x5 squat, shoulders
Sat. 10x3 squat, arms

Why not:
Mon. 4x9 squat, chest, shoulders
Wed. 5x7 squat, lats, arms
Fri. 7x5 squat, chest, shoulders
Sat. 10x3 squat, lats, arms

Thoughts?


:borat:
 
Big_Guns_Lance

Big_Guns_Lance

Eat, lift, sleep, repeat.
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Don't know anything about smolov apart from it's devastating.

Good luck with it.
 

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