First time poster here. Long term fan of NF, happy to join the forums!
I have just started the Smolov Squat program (completed day 1 of the introductory micro-cycle) and have a few questions for anyone who has completed it.
1. I read online that is a good idea to calculate your 1RM at 90% of your true 1RM. My 1RM is 315 so I calculated the program with 285 as my 1RM.
Is it good to start the program at 90%? I don't want it to be too easy. But I also don't want it to be so hard that I am failing lifts left and right.
2. What specific programming did you do during the switching cycle? Can you cut the switching cycle to one week instead of 2?
3. When I retest my 1RM at the end of the second cycle should I again take 90% of this for the final, intense cycle, or should I keep it at 100%?
And to provide the requested information:
Fitness Goals
Get big and strong.
Exercise Preference
Power lifts
Current Physical Stats
Gender: M
Age: 26
Height: 6'0
Weight: 185#
Previous Training History
Past Programs:
Body builder style isolation workouts for 1-2 years (not enough calories and not much gains)
Crossfit for ~6 months
Powerlifting with no real programming for ~6 months
5X5 stronglifts for ~6 months.
Current Diet
See food diet while on smolov.
