Smolov Squats

Mr.Runner · 04-17-2009, 06:54 PM

On monday I'm going to be starting smolov, and in case you haven't heard of it, here it is:

http://www.ontariostrongman.ca/Resou...squatcycle.htm

It's a program designed to get your squat up by possibly 100 lbs in 13 weeks. I'm an intermediate squatter at this point so my gains are going to be more conservative than that.

The thing looks brutal. First 4 weeks calls for squats 4 times a week, very high volume (About 135 reps a week) at an intensity that increases weekly. It looks impossible, frankly, especially since there's no break between the Friday/Saturday workout.

But I've read around and apparently everyone says that, and everyone says that they've done things on this program that they never thought possible

So I'ma give it a shot Monday. I'll keep track of the weight, reps, how it's going mentally

.

Wish me luck, yeah?

Mr.Runner · 04-20-2009, 04:17 PM

4/20

Squats:

4x9 at 230. Got some burn and my legs felt tired but so far so good. I actually hadn't done above 5 reps in awhile so it was interesting.

I also did heavy singles on bench:

8x1 at 220 (yeah, kinda weak

)

On wednesday it's 5x7 at 250.

Mr.Runner · 04-23-2009, 12:22 PM

Yesterday, 4/23

5x7 @ 245 (thought it was going to be 250)

Was still sore from the day before, legs felt good until the 4th set when they started getting wobbly.

I'm "enjoying" the intensity of this, I haven't really been challenged since I was novice on stronglifts.

Doing 7x5 @ 260 tomorrow. I can't imagine when I have to bang out 7x5 @ 290 in week 3...

Mr.Runner · 04-28-2009, 06:14 PM

Forgot to update.

4/25

Did 10x3 at 275...on my birthday

. It was easier than the 7x5, as the sets didn't last long enough to let any real fatigue accumulate.

4/27
4x9 @ 250

Goddamn. Everything went well the first two sets. The third set, however, made me feel like I was drowning on the last two reps.

Then for the 4th set, which I did begrudgingly after a 7 minute rest, each rep felt like an uncertain decision. I probably took too long waiting at the top, but I got them.

4/28

Hadn't repped bench lately so I did 210, got 3/3/3/2/2, trying for 5x5. I'm not too concerned about this right now but just trying to stay about where I started.

Tomorrow's 5x7 at 265. It's 15 lbs more, but 2 less reps at a time...tradeoff? We'll see, I guess.

Mr.Runner · 04-29-2009, 07:04 PM

4/29
I'm understanding why Smolov has the reputation that it does...

5x7 today @ 265

It wasn't a tradeoff, haha. This was much harder than the 4x9, the extra weight making it difficult to get the bar up on the 4th set.

I actually had to hit 5 reps on the 4th set, rack it, wait a minute, then do two more.

Hard, took some pysching up to get under the bar a fifth time. Did it after a 10 min. break.

Have a feeling that 7x5 at 280 will be a little more manageable, even though it was the hardest day last week.

Mr.Runner · 05-02-2009, 01:11 PM

5/1

7x5 @ 280

Easiest day of the week by far. Legs shaky but could actually breathe. I think I've definitely gained strength from the two weeks already.

5/2

5x3 @ 295

Yeah, the sets got cut in two. I just couldn't do the ****ing thing, muscles just gradually failing to contract. Likely could've calculate my squat slightly lower. Won't make this mistake during the "Intense" phase of it.

I hear people have skipped workouts completely during the first phase and still made gains, so we'll see how this goes. Will make Monday's workout more manageable at least.

Mr.Runner · 05-05-2009, 04:55 PM

Yesterday, 5/4

4x9 @ 260

This is going to sound strange, but this was one of the easier days so far. Legs burned and felt weak the last two sets, but overall felt manageable, like I was using 220-225 maybe. I guess you have to get over the two week "hump" and things adjust a bit. Wonder how the intense cycle is going to go...

Excited about what my gains will be next week!

scottydoesntkno · 05-17-2009, 09:38 AM

Quote:

Originally Posted by Mr.Runner

Yesterday, 5/4

4x9 @ 260

This is going to sound strange, but this was one of the easier days so far. Legs burned and felt weak the last two sets, but overall felt manageable, like I was using 220-225 maybe. I guess you have to get over the two week "hump" and things adjust a bit. Wonder how the intense cycle is going to go...

Excited about what my gains will be next week!

im actually excited to see too, might try this routine if it goes well for you

! i'll do 20 rep squats then this

Mr.Runner · 05-17-2009, 08:05 PM

What the hell, I didn't know anyone was following this, haha. I was more putting it up so I just can keep track of things.

Well, I tested my one rep after the 3 weeks, after unfortunately botching the last two workouts (290 7x5 and 305 10x3), and got 350 for a rep, adding about 25 lbs.

Pretty good, considering I missed the last two workouts (which would technically be pushing me the hardest). Also, I didn't gain any weight really, so I was likely undereating; my gains probably would have been higher had I got my weight up.

I'm not sure I'm going on to the intense mesocycle, because honestly, I'm missing the exercises I used to do (deads, OH press, front squats). I'm going on Bill Starr's 5x5 just for squats probably.

I'll tell you some benefits from the first 3 weeks

- My squat form has never been better. It NEEDS to be, otherwise those little slips that make this or that hurt a bit will turn into full blown injuries if they're not corrected, due to the frequency and intensity of the squats.

- Interestingly, my aerobic capacity is a lot greater. I did 3/4 mile in gym and I charged through the whole damn thing, I'm going to try and push to see if I can break 6:00 for the mile this year

- Confident under the bar. Higher weight a lot less intimidating, mental toughness for working out is better

- But most of all...my ****ing squat is up!

The only thing is, I probably could have gotten it up without this program, but it would have taken longer and I don't think I could've gotten past the mental barrier quite as easily.

Good luck on the 20 rep squats, I've been meaning to try that sometime.