Barbell Post-Smolov Squat Base Mesocycle

[tobrien]

Hello. I just finished the Smolov Squat Base mesocycle. I added 50 lbs to my 1RM on the squat. I've read that to maintain the gains, you have to squat multiple days a week for 2+ more weeks in order to maintain those gains. Does anyone have any insight into this? Any recommendations for a 2 week program to follow? Thanks in advance!

 

[Bill Been]

That's solid work. What were your beginning and ending numbers?

 

[Steve Freides]

@tobrien, Welcome to StrongFirst!

-S-

 

[tobrien]

Started at 365#, finished at 415#

 

[Bill Been]

Awesome. I was hoping it was in that range vs. 185 => 235

I'm afraid I don't actually know the answer to your question, however. If you need some time to figure out what to do next, I'd imagine a couple sessions a week of working up to a single heavy set of 2 at perhaps 405 would keep your new gains in place while you make a plan.

Great work.

 

[T2725]

If you enjoyed the volume of Smolov, then look at Sheiko moving forward. Lots of volume and frequency on all of the big 3 lifts.

I would credit Sheiko's programs for my IPF elite total and saw the biggest gains in the squat and bench. I had been competing 12 years when I first encountered Sheiko and so they were far from newbie gains.

 

[taedoju]

you started with smolov too early. i would do 5x5 with varying intensity 3 days a week