Have you done Smolov Squat routine? Please let me know here.

[StevenScoular]

Who has done Smolov for squat and has a journal I can follow? Please post the link to your journal.

I am starting it tommorow and wanted to learn from other's who have experienced it already.

[jdude94]

I just got finished with the first three weeks. now i gotta test my max and do the switching phase. but if youre doing the program based on your wrapped max, good luck. Its recommended to drop about ten pounds off of your raw max and use that weight. I did the three weeks with my regular max without dropping any pounds. Its a bi*ch...

[nickloporchio]

Yes, I finished it...
took 15 pounds off it and it was still miserable. great gains tho.

[DesireToGrow]

Some of the members who have run it.


Legos (AndrewSinaek)

http://forum.bodybuilding.com/showthread.php?t=125095811&highlight=frankdaddy

Frankdaddy

http://forum.bodybuilding.com/showthread.php?t=125242931&highlight=frankdaddy

TrettinR did it (he's sexy)

http://forum.bodybuilding.com/showthread.php?t=119234551&highlight=trettinr

[LessThanLuke]

I have done it twice.

[BongoBanger]

Im in the process of doing it.


I just finished week 2 of the intense portion.
my journal is in my sig. It starts on page 2 or so.

[endpoint]

http://tinyurl.com/3az3nr6

[dtaps24]

Some of the members who have run it.


Legos (AndrewSinaek)

http://forum.bodybuilding.com/showthread.php?t=125095811&highlight=frankdaddy

Frankdaddy

http://forum.bodybuilding.com/showthread.php?t=125242931&highlight=frankdaddy

TrettinR did it (he's sexy)

http://forum.bodybuilding.com/showthread.php?t=119234551&highlight=trettinr


Negged so hard for leaving me out when I got 110 lbs. from it the first run and am in the middle of the second. Negged so phucking hard.

[LegosInMyEgos]

Some of the members who have run it.


Legos (AndrewSinaek)

http://forum.bodybuilding.com/showthread.php?t=125095811&highlight=frankdaddy

Frankdaddy

http://forum.bodybuilding.com/showthread.php?t=125242931&highlight=frankdaddy

TrettinR did it (he's sexy)

http://forum.bodybuilding.com/showthread.php?t=119234551&highlight=trettinr

Lol, but I got hurt and my squat didn't go up.


Negged so hard for leaving me out when I got 110 lbs. from it the first run and am in the middle of the second. Negged so phucking hard.

Hes a better person to mention than me

[blastbeats_stl]

I rly need to run this program. i am kinda confused on what you do for ur other lifts. for example monday I bench. Would I just bench and incline and do my usually tricep work after squats? I plan to not train deadlift heavy during the cycle

[endpoint]

Lol, but I got hurt and my squat didn't go up.



Any idea on why that happened?

[LegosInMyEgos]

Any idea on why that happened?

Because my bench is too good, so to make sure you can prevent my squat from being good, you paid off the water company to put mild tranquilizers in my water, which resulted in my muscles being too relaxed during my squats, which in turn led to my injury.

[endpoint]

Because my bench is too good, so to make sure you can prevent my squat from being good, you paid off the water company to put mild tranquilizers in my water, which resulted in my muscles being too relaxed during my squats, which in turn led to my injury.

Not the injury...but why you got weaker, was it just the injury?

[someonefat]

did once peaked pretty well but then didn't maintain the strength well. Squat everyday now and seen more steady progress that I maintain much better.

[LegosInMyEgos]

Not the injury...but why you got weaker, was it just the injury?

I don't understand what you're trying to say.

[rjstef]

Doing it now, but I strained my lower back during the 7 sets of 5 day last friday. Now I have to wait for it to loosen up again before I start back up.

I'm pissed.

[endpoint]

I don't understand what you're trying to say.

You did not get a good gain on Smolov.

People normally get 50-100lbs on their squat.

Why did you not get a good gain?
Crap diet? Bad recovery? or because of the injury

[LegosInMyEgos]

You did not get a good gain on Smolov.

People normally get 50-100lbs on their squat.

Why did you not get a good gain?
Crap diet? Bad recovery? or because of the injury

Oh haha, I thought you were trying to mock my squat form.

Honestly, not 100% sure, but if I had to guess,

1. I only gained 4 lbs during the cycle, probably should of eaten more
2. The injury probably took off at least ~10 lbs from my max, considering I got it on the last squat session
3. I hit upper body really hard, and it took away from my squats
4. The injury really threw me off, and ever since my first injury I have been having trouble treating heavy weight like another squat. Once I pick up a maximal weight, my body panics and acts different.
5. I just started squatting with oly shoes and they still feel weird, I'm considering going back to running shoes until I get some flat shoes.

[DesireToGrow]

Those logs were off the top of my head dtap. You weren't in my brain because you were busy being in my heart.

[LiftHeavy85]

how would you program your other lifts around smolov? is there an article out that that explains that portion?

[dtaps24]

Oh haha, I thought you were trying to mock my squat form.

Honestly, not 100% sure, but if I had to guess,

1. I only gained 4 lbs during the cycle, probably should of eaten more
2. The injury probably took off at least ~10 lbs from my max, considering I got it on the last squat session
3. I hit upper body really hard, and it took away from my squats
4. The injury really threw me off, and ever since my first injury I have been having trouble treating heavy weight like another squat. Once I pick up a maximal weight, my body panics and acts different.
5. I just started squatting with oly shoes and they still feel weird, I'm considering going back to running shoes until I get some flat shoes.

You put the wrong EMPHasis on the wrong SYLable, your main problem was that you were overtrained from CNS and I think you set your max a bit high going in. Your form got better although I think the injury has set you back a bit in that regard.


Those logs were off the top of my head dtap. You weren't in my brain because you were busy being in my heart.

Can't stay mad at you big guy. :D

[batmanman]

my max was 385 when I started

set the cycle up with 365 as my max

stopped after the base mesocycle

maxed at 405 after base mesocycle

didnt do intense cycle

[el67ko]

how would you program your other lifts around smolov? is there an article out that that explains that portion?

I ran Coan bench during it. You probably won't feel like doing too much other than squatting. I gave the Coan heavy bench day its own day early in the week, and then did the light day and some minor tri and shoulder accessories later in the week. I would avoid any horizontal rowing motions or anything that will be taxing on your lower back. You're gonna need every ounce of recovery ability.

[Torrtrefireto]

Pumpinpaddy had one or two that included videos.... his is a good one too