Smolov Jr program

[5.0]

Have 6-8 wks off work to recover from shoulder surgery and I could get a bar comfortably on my back so Im looking for input on this layout. Squat is lagging and this is perfect opportunity to work on it

http://www.smolovjr.com/smolov-jr-calculator/

 

[monsoon]

I've done it a couple times. I'm kind f masochistic about squatting though. At least I was when I could squat. I didn't make any more progress than I did with any other squat program though.

 

[Goliac7]

Bull blew up doing the same. I'm sure he will be around soon.

 

[BrotherIron]

If you had shoulder surgery you should squat with a safety squat bar. That will take the pressure off your shoulder when you get tight.

 

[ChrisLindsay9]

I know people who have done this for both bench and squat, and based on their feedback, I would definitely try this out if I had an upper body injury. I think Bull was doing the full Smolov? If so, that is something I wouldn't try ever haha.

 

[5.0]

If you had shoulder surgery you should squat with a safety squat bar. That will take the pressure off your shoulder when you get tight.

They trimmed a couple tears in labrum, removed some bone, and cleaned out cartilage. No stitching or reattaching. Don't have access to safety bar but regular bar felt fine for now. Thanks for suggestion, wish I had one to use!

 

[5.0]

I've done it a couple times. I'm kind f masochistic about squatting though. At least I was when I could squat. I didn't make any more progress than I did with any other squat program though.

Haha, it looks tough and enjoyable I'm in!

 

[Bullmuscle7]

Smolov Jr.... Yum

I did it and turned into a freak. It increases all lifts even though you are only squatting.

Use the SSB like BI said.

It's hard but your legs will explode with growth.

It's easy to plan: Google smolov Jr. And the calculator will pop up. Take your one rep max and subtract 10% and plug in that number. All your workout poundages will come up!

Love squatting!!!

 

[EastCoast1]

If you had shoulder surgery you should squat with a safety squat bar. That will take the pressure off your shoulder when you get tight.

Literally thought the same reading the OP. I don't know that this sort of volume/frequency is going to be good on a shoulder that just had surgery. It might feel fine but still sketches me out lol. Just be careful, and go high bar..

 

[PillarofBalance]

Literally though the same reading the OP. I don't know that this sort of volume/frequency is going to be good on a shoulder that just had surgery. It much feel fine but still sketches me out lol. Just be careful, and go high bar..

X3

High bar, grip probably out wider than usual or wherever is comfortable. Be sure to work with a physical therapist through recovery as well if you ever want to bench again

 

[5.0]

Much thanks for the responses. I already squat high bar and am comfortable with the wider grip so that's a bonus. When I spoke with the surgeon he said I would be able to resume lifting fairly quickly, I'm making p.t. appt this week regardless. Ive been off supps for 12 wks and don't plan to resume for a bit so my calculated numbers will low and safe. I'll go by my last heavy single pre-op.

 

[5.0]

Much thanks for the responses. I already squat high bar and am comfortable with the wider grip so that's a bonus. When I spoke with the surgeon he said I would be able to resume lifting fairly quickly, I'm making p.t. appt this week regardless. Ive been off supps for 12 wks and don't plan to resume for a bit so my calculated numbers will low and safe. I'll go by my last heavy single pre-op.

X3

High bar, grip probably out wider than usual or wherever is comfortable. Be sure to work with a physical therapist through recovery as well if you ever want to bench again

Benching has been a complete bust, pushing causes great pain. I've stayed on top of pt but I'm not sure any amount of pt will help with the arthritis have in there. Maybe after getting good back to work and using it daily will help