The SMILE Protocol
About me
(feel free to skip)
A veteran powerlifter, started my career in 2004. Single Ply, under IPF. In the next few years worked hard, started to get some national wins (can’t remember, honestly) and in 2007 got a 3rd place in Europeans Juniors (lucky year). In 2008, again competed in European Juniors, but broke my arm during Squat (the bar slipped). After that came back in 2010 to total 785kg in 90 kg category.
Right after, followed a long hiatus from serious training, but in 2013 I competed in local single raw lifts meet (Squat and Benchpress) under 74 kg. Got placed 1st in Benchpress and 3rd in Squat if I recall correctly.
2014–2018 were years spent traveling the world and with very little training. 2019 started with serious preparations for my first full raw powerlifting meet in June, where I got a 3rd place with 632.5 @ 82.2 kg. My second meet, 2020 January, I placed 2nd with 660 kg @ 79.75 kg (451 Wilks score). Now I’m preparing for my third meet 2020 Fall, where I hope to breach 700 kg @ 83 kg.
As you can see, I’m no Elite (certainly not Gibbs, Orhii or Haack). I’m not gifted, just an average Joe with a lot of years of training (read more in my article Talent vs Steroids — what matters more?). I believe this puts me in a unique advantage to understand what’s possible for someone with average genetics and how to get there.
You can find me on openpowerlifting.org. There is not much data, unfortunately, since I cannot find result files from that long ago.
Description
A unique Powerlifting training program focused on driving in as much effective volume as possible while simultaneously training the movement skills.
- Specific Adaptions to Imposed Demands — the goal is to get better at Squat, Benchpress and Deadlift.
- High Frequency — same movements 3x a week.
- Daily Undulating Periodization — different sets and reps for different days.
- Keep It Simple Stupid — No fancy variations, just main lifts plus hypertrophy accessories.
It took me 6 months to iron out all the details and even longer to even begin to understand how to properly use High Frequency and D.U.P without breaking my body. I’m confident and satisfied with what I created, but I’m constantly seeking on improving the program to make it even more effective.
Disclaimer
- Experimental — I do not claim guaranteed gains. Worked for me, though.
- Not extensively tested. I use it on myself and a few other athletes.
- Not tested with steroid users.
- I’m not responsible for any possible injuries you might sustain while using this program. It is certainly not an easy program, and it requires you to be healthy and 110% focused to make it work.
Requirements
- At least 3 months of consistent training with precise workout logging — I need to analyze your previous volumes and see whether you can handle mine.
- The ability to execute Squat, Benchpress and Deadlift without severe form deficiencies — high frequency means a lot of repetitions. A lot of bad repetitions means injuries.
- No acute or chronic injuries — this program is not doable if you are in constant pain.
- A consistent lifestyle that does not impede training, nutrition and recovery — extremely important. If you miss even a single night of sleep or have a few hectic days, you might fail the next workout which can cause a cascading effect and over-training.
- Ability to handle over 5 reps — Your cardiovascular system should be in shape. If you are severely overweight, you will gas out before you complete the workout.
Good fit for
- 74–93kg lifters. Might work for lighter ones, but unlikely for heavier (too much volume).
- 350–450 Wilks score. If you are stronger than that — might be too much volume. If you are weaker than that — you’re not proficient enough with the lifts and will benefit more from something more basic.
- Raw lifting — I did not design this for equipped lifting. Even wraps are not a good idea.
Price
This program is 14 weeks long (2 weeks intro + 3x4 weeks mesocycles). The total price is $140 ($10/week). Non-refundable (you get the whole program immediately). Note: It does not have peaking.
It is not a cookie-cutter program. It can and will be adapted to you specifically. Even though, the changes will be minimal. It wouldn’t be “a program” if I had to overhaul everything just for you.
You don’t just buy a program. You buy full coaching. I will monitor your progress, check your form, answer all your questions, make necessary changes based on feedback. I will not, however, spend hours of babysitting everything you do. You train — I analyze and adjust.
What you are getting yourself into
- The program comprises only 3 days per week (Monday, Wednesday, Friday) with rest on other days.
- It has a deload/reload week every 4th week.
- It is based on 1RM percentages.
- SBD is worked in 70–90% 1RM range. Accessories — 60–75% 1RM range.
- Most SBD reps are in 85–90% 1RM range.
- There is no training to failure (AMRAP or otherwise). Not in a single lift.
- Workouts take a long time to complete (2–3h).
- There are roughly 12–18 Hard Sets and 2–3 INOL weekly per movement.
Contact
If you are interested in this program, contact me at:
