After completing the first two weeks of the Smolov squat routine (the intro microcycle), I decided to go ahead with the weight lifting program. Plus, I wanted to continue documenting this squat routine for you serious powerlifters out there.
The intro microcycle was no walk in the park. I made it through the first week (three days in a row of squatting) without too many aches and pains. The second week was tough on me though. I was a bit too low on carbs, so my body nearly crashed by the last workout of the week. I had to do some serious eating over the weekend to recuperate.
If you haven’t already done so, read through the Smolov introduction post. This article will outline the second of four cycles in the program: the base mesocycle.
What is the base mesocycle?
Assuming you had the guts to complete the intro microcycle, this is the next step in the program. It doesn’t get any easier. The goal here is to get you stronger and test your will. Intestinal fortitude is a must for this step.
The base mesocycle is a four-week cycle. For the first three weeks, you’ll be squatting with both high volume and high intensity four days a week. The fourth week is a max-out week.
In the following sections, I’ll outline each week’s workout plan.
Week #1
The first week of this cycle will be easier than the following three weeks, but you’ll probably still be adjusting to the volume and intensity. It’ll be a little tougher than what you went through in the intro microcycle. You definitely don’t need to miss any sets or reps this week. You’ll pay for it later.
| Day | Sets | Reps | Percentage (1RM) |
|---|---|---|---|
| Day | Sets | Reps | Percentage (1RM) |
| Monday | 4 | 9 | 70% |
| Wednesday | 5 | 7 | 75% |
| Friday | 7 | 5 | 80% |
| Saturday | 10 | 3 | 85% |
Week #2
Most people who’ve done this program say this is the hardest week of the entire 13-week routine. It’s the same number of sets and reps as the first week. However, each lift has an additional 20 lbs. (10 kg) added to it, which is an insane leap in weight in just a week. You must reach down and find that inner beast within you.
| Day | Sets | Reps | Percentage (1RM) |
|---|---|---|---|
| Day | Sets | Reps | Percentage (1RM) |
| Monday | 4 | 9 | 70% + 20 lbs. (10 kg) |
| Wednesday | 5 | 7 | 75% + 20 lbs. (10 kg) |
| Friday | 7 | 5 | 80% + 20 lbs. (10 kg) |
| Saturday | 10 | 3 | 85% + 20 lbs. (10 kg) |
Week #3
For the third week, you just add 10 lbs. (5 kg) more weight to the bar based on your weights from week #2. This is a 30-pound (15 kg) jump from week #1. The reps and sets are the same as the preceding weeks. Just find a way to get it done. You’ll get to rest a bit in the following week.
| Day | Sets | Reps | Percentage (1RM) |
|---|---|---|---|
| Day | Sets | Reps | Percentage (1RM) |
| Monday | 4 | 9 | 70% + 30 lbs. (15 kg) |
| Wednesday | 5 | 7 | 75% + 30 lbs. (15 kg) |
| Friday | 7 | 5 | 80% + 30 lbs. (15 kg) |
| Saturday | 10 | 3 | 85% + 30 lbs. (15 kg) |
Week #4
If you’ve made it this far, congratulations! You are officially a beast. Take a few days rest. Your legs will probably need it at this point. You shouldn’t do any leg work whatsoever outside of stretching or walking. You’ll need fresh legs for maxing out.
On Friday of the fourth week, you can get a new 1-rep max. If you’re not really “feeling it” on Friday, come back on Saturday and go for it. Or, you can skip Friday altogether and get your max on Saturday. You want to set a new PR. You’ll be using this new 1RM throughout the remainder of the Smolov program.
| Day | Sets | Reps | Percentage (1RM) |
|---|---|---|---|
| Day | Sets | Reps | Percentage (1RM) |
| Friday | 1 | 1 | 100%+ (new max) |
| Saturday | 1 | 1 | 100%+ (new max) |
Don’t use lifting equipment for this max. This should be a raw max. Otherwise, you won’t be able to appropriately calculate your lifts in the coming weeks.
What’s next?
Once you’ve completed the base mesocycle, you’ll be going a bit lighter and doing some speed/explosion work. I’ll cover this in the next installment of this series.
Remember the most important rules: Eat. Sleep. Squat.
I did the first week of the first two weeks last week and and into the second but seeing this post has got me feeling like I am just simply not going to be able to complete this. But hopefully maybe possibly. Thanks for putting it on your site.
You can do it. Smolov is all about will power. Heck, if you have to take 10-minute breaks between each set, go for it. I was doing 5-minute breaks between my sets today.
the two last weeks seems to be very difficult but trying will not kill, so thank you for sharing this
I just finished day 3 of week 3, so I’m roughed up a bit myself. The 5 sets of 7 on Wednesday was killer though.
You’re right though. It won’t kill you to try. You’ll pass out long before that happens.
Just stumbled upon this through google. Im curious how you are going to fill in the speed week and if you are going to survive the intense cycle. 2 years ago i did the base cycle only, it brought my squat up from an estimated 180 to 195 (kilos) while gaining weight, getting leaner and gaining a hell of mental toughness.
My trainingspartner and i are going to dive into it again next week! Only this time im going to eat everything… learned my lesson there. And i hope we can do the intense cycle as well, i didnt do last time. Best of luck 2 you, im going to follow this!
My notes for the speed week are packed up at the moment. I do remember my partner and I working a lot on explosiveness. Box squats were a big part of the routine.
I didn’t make it through the intense cycle though. Actually, I didn’t even start it. I got extremely sick (not from the squats) the weekend before starting. Needless to say I was both pissed and relieved that I couldn’t continue. You simply can’t do Smolov when you’re ill.
It was fine though. My squat jumped from 405 to 455 in the first four weeks, so it was well worth it.
Here’s some advice though as you work through the program:
Ah i just noticed that it you did this last year, i thought you were doing it right now due to the last post date before mine. Thnx 4 the reply! It could be possible that smolov killed your resistance though… i dont know if your familiar with Sheiko routines, but they call it sheiko-flu when people get ill during that. Cause of the high demands on your body, resistance goes down and you get ill
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Good progress anyhow, 40 pounds is still a lot, especially in that short amount of time! Good advices, exactly what we are planning to do
good luck lifting!
I just finished the base cycle last week. Hips are sore but I try hard to get my hips below my knees. Let’s see what I can do this week. Sounds like a great challenge!