smolov videos

[Diana Meeque]

this is from the 3rd day of the 3rd week of the base mesocycle. just started filming today but i'm gonna try and get tomorrow filmed too (10x3) and again when i max before the intense phase

ETO_hAkLZu8

need to beat the **** out of my abs during the break from the volume n **** and stay tighter in the hole

[skiboy1955]

First two sets are okay but then you get sloppy, wobbling around and not getting setup and looking too far down.
I don't know if the rest is too little or you just don't have a good tight stance.
Don't bounce the weight on your shoulders before squatting, get the chest out and back arched and learn to sit back down in the beginning.
One last thing I see you have to go on your toes to rack the weight, lower the rack hooks so you can just walk it in and drop it in the hooks. If you have to go on you toes racking it you have to go on you toes unracking the weight, then you are wasting energy and strength.
I keep the bar height just an inch above my nipples on my chest.

[Diana Meeque]

First two sets are okay but then you get sloppy, wobbling around and not getting setup and looking too far down.
I don't know if the rest is too little or you just don't have a good tight stance.
Don't bounce the weight on your shoulders before squatting, get the chest out and back arched and learn to sit back down in the beginning.
One last thing I see you have to go on your toes to rack the weight, lower the rack hooks so you can just walk it in and drop it in the hooks. If you have to go on you toes racking it you have to go on you toes unracking the weight, then you are wasting energy and strength.
I keep the bar height just an inch above my nipples on my chest.

thanks. the 3rd set in the vid looks the worst imo, i start getting loose in the hole and **** and it was pretty messy. it wasn't a case of resting too little cause i was there for a while, just need to work on getting tighter.

about the hooks, yeah it's a bitch, but the rack at this gym is a piece of **** and it's either that or unrack it an extra 2" or so--the bar is like below my nipples when it's in the hole lower than what i'm using in the vid. when i get to heavier weight i won't really have a choice though.

as far as the bouncing thing i didn't even realize i was doing it until i saw it in the video. that's the only thing i don't know how to fix because the bar just does that when i walk it out or come up out of the hole, i'm not doing it on purpose or anything. the bar just sucks. it'll start whipping around even if theres only like 3 plates on it :(. short of trying to beg them to order a bar that doesn't suck i don't really know what to do about it.

anyways thanks again, i'll work on the rest

[Diana Meeque]

i don't understand. i did everything right today. got plenty of rest, foam rolled and stretched, took a bitchin contrast shower, ate plenty, and my hips and low back were still screaming at me.

squat:
45xa few
135x10
225x5
315x1
add belt
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x6

8fcmyGs5Mec

i'm like 98% sure that i did 9x3 before the last set but just to make sure i did an extra 3 reps. wish i got it filmed but by then everyone was starting to flood into the gym and **** and i didn't wanna get busted with the camera.

glad to be done with heavy squatting for a while, but anyways what else do i need to work on? is there anything more apparent in this vid that wasn't as apparent in the previous one? since the weight is heavier maybe some more weaknesses are starting to show or whatever but the sun is shining right into my window and i cant see ****

[Sl300]

dam brah nice squat esp at your body weight

[skinnycalves]

Jacked, manlet is jacked, seriously how are you 160?

[skiboy1955]

The only other things I can think of is core exercises and may be try some speed squats with bands, if you have them, and sled pulling or pushing.
I just don't like how wobbly you look at the top standing with the weight.
But your form seems great, knees are not pass the toes, butt is way lower than parallel but you still seem to raise the butt and lean forward some so core is probably needed.

[Diana Meeque]

dam brah nice squat esp at your body weight

thanks


Jacked, manlet is jacked, seriously how are you 160?

i may be closer to 165 than to 160 now but not sure. i'll have to start weighing myself


The only other things I can think of is core exercises and may be try some speed squats with bands, if you have them, and sled pulling or pushing.
I just don't like how wobbly you look at the top standing with the weight.
But your form seems great, knees are not pass the toes, butt is way lower than parallel but you still seem to raise the butt and lean forward some so core is probably needed.

yeah i have a pair of mini's and averages, i don't think either would be good for me to use right now though. mini's wouldn't be enough and averages would be too much considering i still have 4 weeks of heavy squatting ahead of me.

i do have a sled but i need to get some weights to put on it. as for the wobbliness i know what you're sayin. it's definitely apparent in the video. i think it's a combination of my back feeling like **** from the squatting frequency which i'm not used to and also me just moving my feet around after the walkout to try and get comfortable. it's not an issue with lighter weight but when it starts to get heavier i tend to try and adjust to get everything perfect. just a bad habit i guess

thanks again man

[skiboy1955]

I would suggest to try the averages, with your height the bands may only add a total of 200lbs and add the 135lbs you got only 335lbs at the top, this will help plant you better and then lighter at the bottom, which yo have no problems. YOu could do this on the light speed days if you have any.
I constantly do heavy, average and monster mini on my speed days with 225lbs raw and with wraps and briefs I do the same bands with 315 to 405lbs on the bar.
It is only heavy getting the bar out and starting then it is easy.

But just an suggestion.

[Diana Meeque]

I would suggest to try the averages, with your height the bands may only add a total of 200lbs and add the 135lbs you got only 335lbs at the top, this will help plant you better and then lighter at the bottom, which yo have no problems. YOu could do this on the light speed days if you have any.
I constantly do heavy, average and monster mini on my speed days with 225lbs raw and with wraps and briefs I do the same bands with 315 to 405lbs on the bar.
It is only heavy getting the bar out and starting then it is easy.

But just an suggestion.

i may try that, since the 2nd part of smolov is supposed to be like speed squats and ****. there aren't any protocols that i know of so i could pretty much just treat them like regular DE days. thanks for the suggestion, i'll give it a go. i was already planning to go to a low box for the speed squats, should i just do that with the bands?

[Newbtime]

Jacked, manlet is jacked, seriously how are you 160?

manual trannys are lighter

[skiboy1955]

i may try that, since the 2nd part of smolov is supposed to be like speed squats and ****. there aren't any protocols that i know of so i could pretty much just treat them like regular DE days. thanks for the suggestion, i'll give it a go. i was already planning to go to a low box for the speed squats, should i just do that with the bands?


Well have you ever done box squats?
If you have then I'd say yes else you need to understand how to do box squats first.

[Diana Meeque]

Well have you ever done box squats?
If you have then I'd say yes else you need to understand how to do box squats first.

yeah, but it's been a while since i've done them consistently. i'll do them with a box, then

[someonefat]

Strong squats, anyone to complete smolov gets respect also nice job. Physique looking very solid also, all around nice job.

[Diana Meeque]

Strong squats, anyone to complete smolov gets respect also nice job. Physique looking very solid also, all around nice job.

thank you sir.

today was the max test thing or whatever

1tCc3Ei_Osc

[nekkidbear]

thank you sir.

today was the max test thing or whatever

1tCc3Ei_Osc

Thats some impressive squatting. Must have one hell of a strong core.

[foshobombdiggity]

do i hear deep puddle dynamics? i think i do

good squats man, **** looked easy

[skiboy1955]

Great effort!!!
And nice lifts for your body weight too!

I don't want to bring you down but you have to be careful not to pull you knees under you like you did on the 400 and higher lifts. You want your knees to push out and not in to the center of you or pull your knees in to you.
Pulling in the knees in stresses the tendons and ligaments so be careful and work on not doing that. One way is to use mini or micro bands around both your legs at knee level and squat with it. if the bands get loose and you'll feel it you are pulling in with the knees. So this would help remind you not to do that.
Just a technique you can use if you want to help control a bad problem from getting worse.

Again they were great lifts.

[Diana Meeque]

Thats some impressive squatting. Must have one hell of a strong core.

thanks, i think core strength is something i need to work on more though haha


do i hear deep puddle dynamics? i think i do

good squats man, **** looked easy

hellz yea son. i love that song


Great effort!!!
And nice lifts for your body weight too!

I don't want to bring you down but you have to be careful not to pull you knees under you like you did on the 400 and higher lifts. You want your knees to push out and not in to the center of you or pull your knees in to you.
Pulling in the knees in stresses the tendons and ligaments so be careful and work on not doing that. One way is to use mini or micro bands around both your legs at knee level and squat with it. if the bands get loose and you'll feel it you are pulling in with the knees. So this would help remind you not to do that.
Just a technique you can use if you want to help control a bad problem from getting worse.

Again they were great lifts.

not at all dude, that's why i post this ****. i know exactly what you're talking about, my knees start to come inwards when i try to reverse the weight and i'm not really even sure why. i know that it's wrong to do that and they're supposed to stay OUT the whole time so i'm not really sure what to do to fix it. i don't know if its a form issue or a weakness somewhere or a combination of both, since it doesn't really happen with lighter weights.

[Newbtime]

you prolly got 470 in you....


GJDT

[skiboy1955]

thanks, i think core strength is something i need to work on more though haha



hellz yea son. i love that song



not at all dude, that's why i post this ****. i know exactly what you're talking about, my knees start to come inwards when i try to reverse the weight and i'm not really even sure why. i know that it's wrong to do that and they're supposed to stay OUT the whole time so i'm not really sure what to do to fix it. i don't know if its a form issue or a weakness somewhere or a combination of both, since it doesn't really happen with lighter weights.
It is hams and glutes you need to work on.
GHRs are the best then Good Mornings and sled pulls front and backwards.
Some speed work will help too.

[smitsky]

That's some impressive Squatting Dynamik!

[str8flexed]

It is hams and glutes you need to work on.
GHRs are the best then Good Mornings and sled pulls front and backwards.
Some speed work will help too.

I disagree. I had the same problem and my hams and glutes are easily my strongest bodypart. I've done glut ham raises with 45 lbs added on for 7 reps. I've pulled conventional 660, and done stiff legged deads with 545 for reps. So weakness in the hams/glutes was not my issue.

OP, great squats. My suggestion on the knees is to slow down. On your 1 rep max days you were better, but your set up was still a bit rushed. Think about 2 thing: 1) pushing your hips back as you squat down and 2) pushing your knees out, when you reverse just consciously think about keeping them out. I know that's not real scientific but it worked for me

[Diana Meeque]

That's some impressive Squatting Dynamik!




I disagree. I had the same problem and my hams and glutes are easily my strongest bodypart. I've done glut ham raises with 45 lbs added on for 7 reps. I've pulled conventional 660, and done stiff legged deads with 545 for reps. So weakness in the hams/glutes was not my issue.

OP, great squats. My suggestion on the knees is to slow down. On your 1 rep max days you were better, but your set up was still a bit rushed. Think about 2 thing: 1) pushing your hips back as you squat down and 2) pushing your knees out, when you reverse just consciously think about keeping them out. I know that's not real scientific but it worked for me

thanks guys.

Layne, that makes a lot of sense lol. guess that's what happens when I try to overthink ****. the only thing going through my mind on the last 2 squats was "i better not start going back down." wasn't really thinking about keeping the knees out even though i know that's what they're supposed to do. thanks for the tip


Knees coming in is a sign of weak adductors... usually fixed my more attention to detail.

oh come on...i'm gonna have to get on one of those gay adductor machines? :(

[Kiknskreem]

If the knees cave in and its not just an attention to detail issue, the cause is usually weak adductors.

[Kiknskreem]

oh come on...i'm gonna have to get on one of those gay adductor machines? :(

I like KB swings.

[Arlecchino]

oh come on...i'm gonna have to get on one of those gay adductor machines? :(

Bands.

[smitsky]

...
the only thing going through my mind on the last 2 squats was "i better not start going back down."
...


lol. I hear that Man. Classic quote :D

[Diana Meeque]

I like KB swings.


Bands.


don't have KB's but i do have bands. more adductor work it is. i think it's probably a combination of both me not focusing enough and just general weakness, since that's what my legs just naturally decide to do when i reverse the weight, since it isn't really that apparent with the first few sets. i'm like a "get angry and lift it" type of person but it looks like I gotta ditch that habit until I can get this to become second nature


lol. I hear that Man. Classic quote :D



lol yeah...i'm not a huge fan of it though. still, it's better than "oh ****...this is heavy." definitely not the first thing you wanna be thinking when you take a weight lol.

[squat220]

great job man keep it up