BOSS LIFT!!! How long have you been lifting? That was great depth and alot of weight. I am thinking about Smolov and i'm wondering if it works for athletic gains(speed, vert, agility..ect.) like i want it to. How has it worked for you? Would you recommend that I do it even though my max is ~225ish ?
http://www.joeskopec.com/smolov.html that's the right workout right? there are alot of smolovs out there it seems
Been lifting since after basketball season of Freshman year, HS. Now I'm a freshman in college. However, I wouldn't say I have 4 years of squatting. It's closer to 2.75 or 3 years because I never lifted over the summer or during basketball season in some of the years, and it stalled my progress a lot.
At your level I think you shouldn't do smolov yet. Maybe when you max at around 315 you should try it. As for athletic gains, it's working very well for me because I am pretty reactive already so the strength gains help a lot. Squat gains have always directly translated into my VJ and RVJ provided my bw remained the same.
To answer your confusion about the different "smolovs," there's only two. The link that you gave me is the "true" smolov cycle. It consists of four different cycles, including an intro, a base mesocycle, a switching phase, and then an intense phase. It lasts 13 weeks. It is ONLY used for squats.
Then there is smolov junior (which is what I'm doing). Smolov jr is nearly identical to the BASE MESOCYLE of the regular smolov program, except the rep scheme is changed a bit to make it a tiny bit easier (but still difficult as hell). It lasts 3 to 5 weeks, depending on how long you want to do it (minimum 3). Since it's a bit easier, the same rep scheme can also be used to bring up your bench press or deadlift (but when ppl do it for the bench, the increases in weight from week to week are about 5lbs less since the bench improves slower than the squat). However, there are no other phases in it. For me, I've decided to continue on with the weeks since I haven't stalled yet (I'm on week 6 right now).
Smolov Base Mesocycle (for squats only)
Monday - 4x9 at 70% 1RM
Wednesday - 5x7 at 75% 1RM
Friday - 7x5 at 80% 1RM
Saturday - 10x3 at 85% 1RM
Smolov Junior Cycle (for squats, bench, or deadlift)
Monday - 6x6 at 70% 1RM
Wednesday - 7x5 at 75% 1RM
Friday - 8x4 at 80% 1RM
Saturday - 10x3 at 85% 1RM
Those are the weights for week 1. After week 1, add 20lbs to each day. For every week after that, add just 10lbs to each day.
(but if you're doing it for the bench press, the increments are half as big)
If you're still confused, here's a chart from my log:
