I've always wanted to go through the entire Smolov squat cycle, but have only ever done the base cycle. The reason to complete the entire cycle was a contest to try to out squat the 173kg that 71kg female lifter Aria Bremner hit last year.
This experiment began on 1/7/19. 42 years old, 69kg body weight, 130kg estimated max Back Squat. No real training since February 2018, just an occasional workout, no real squatting. Lifetime best squat of 205kg at 64kg body weight in the early 2000s.
The Smolov program is a 13 week Russian Squat program. There is a 2 week Intro cycle with a total of 6 squat sessions and 3 stretching sessions. That is followed by a 3 week Base cycle with extremely high volume, squatting 4x/week, ending with a Taper week and new max test. The new test occurred on Feb 16, and the new max was 155kg. I jumped to 165kg after the 155kg, but felt I could have done 160kg, so that is what I used to draw the training numbers for the remainder of the program. So, a 25kg-30kg increase after the first 6 weeks.
The next two weeks were a Switching cycle with Squat Negatives, Power Cleans, and Box Squats. Those were followed by the 4 week Intense cycle, heavy weight and high volume, squatting 3x/week, with every session getting to at least at 85% and above. Those were followed by a 1 week Taper and new max test on April 5.
As additional work, I began Walkouts and Rack Holds during week 3 of the Intense cycle. Began at 190kg, and worked to 220kg by the last programmed squat session. No other lifting was done during the entire program, with the exception of accessory work. Accessory work was Incline Dumbbell Presses, Weighted Hyperextensions, Plate Rows on a Roman Chair, core work, and a lot of stretching.
No supplements were taken until week 2 of the Intense cycle. At that point, Creatine and Glutamine were added to daily Muscle Milk protein shakes. No alcohol was consumed beginning the 3rd week of the Base cycle. Caloric intake increased substantially, and bodyweight climbed to 71kg 3 days before the final max test, back down below 69kg day of.
Max day rep scheme was as follows:
20kg - 6
70kg - 3
110kg - 2
135kg - 1
153kg - 1, added belt and knee wraps
165kg - 1
174kg - 1 (goal weight)
182kg - x
So, the goal weight was made, but at a cost. A knee injury occurred on the last heavy day of the cycle, 1 week prior to testing. Hopefully nothing major, but a lot of swelling and tightness and swelling behind the knee, with pain in the front. Time will tell.
Weekly Volume:
8,606kg, 96 reps, 90kg average weight per rep
1,320kg, 12 reps, 110kg average weight per rep
13,645kg, 136 reps, 100kg average weight per rep
15,005kg, 136 reps, 110kg average weight per rep
15,685kg, 136 reps, 115kg average weight per rep
Test week
Switching cycle
Switching cycle
9,038 kg, 72 reps, 126kg average weight per rep (81% of max)
9,012kg, 68 reps, 133kg average weight per rep (86% of max)
9,330kg, 69 reps, 135kg average weight per rep (87% of max)
9,387kg, 66 reps, 142kg average weight per rep (92% of max)
Taper and test week
Findings (and many of these were already assumed, but absolutely confirmed after the cycle):
This was a stupid idea
This is not a program that Weightlifters should follow in it's entirety. Risk not worth reward
Recovery time is crucial for success and health
Only accessory work should accompany the cycle, no other real lifting
This program will absolutely work, if followed correctly, and if it does not break you
Unless you are 18-25 year old, and/or using restoratives(I did not use any), I highly recommend NOT doing this program
To survive this program, it MUST be your sole focus/purpose
Unless you absolutely have to add a massive squat in a short time, you should not follow this program
Count yourself fortunate if you finish the cycle injury free
Be prepared to have anxiety and fear before every session of the Intense cycle
Don't do this program