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  1. #1
    Registered User tatortotajigalo's Avatar
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    Arrow Smolov squat routine explained in detail. (yes long, but worth it)

    In this thread i will be reffering to this link - http://www.dragondoor.com/cgi-bin/ar...3&articleid=80 , many people who read this still don't understand. So I will be explaining it.


    The first two weeks are for the people who will be doing Smolov after taking a long break from squats. (I'd say 2 weeks or longer).

    These first 2 weeks are called the introductory microcycle:

    Week 1 goes as followed (weightXrepsXset):

    Day 1 65%x8x3, 70%x5, 75%x2x2, 80%x1
    Day 2 65%x8x3, 70%x5, 75%x2x2, 80%x1
    Day 3 70%x5x4, 75%x3, 80%x2x2, 90%x1

    Above will be your squat workout.

    During the first week of the introductory microcycle Smolov suggests doing lunges focusing on max stretching of the thighs.

    Week two of the introductory microcycle
    There is no written routine for this week, it says to squat every other day (Monday, Tues, Friday) working up to 80-85% of your max. On Friday, it states that you need to work up to 1 set of 5 at 80-90% of your max.

    Smolov INSIST adding explosive drills in with these first 2 weeks. (Jumps and Pluos). Just make sure not to be hard on the knees.


    Smolov also suggest doing a warm up before EVERY workout that consist of wide grip press behind the neck, squats, and a snatch without any knee dip. 3-5 reps of each, and do around 2 sets for each exercise.


    *I also suggest stretching for about 15 minutes before each workout along with jogging in place*



    __________________________________________________ _________



    Then the hell starts.


    This is known as the Base mesocycle and is 4 weeks long. (weightXrepsXsets)

    Week 1

    Monday: 70%x9x4

    Wednesday: 75%x7x5

    Friday: 80%x5x7

    Saturday: 85%x3x10

    Week 2

    Monday: (70%+20 pounds)x9x4

    Wednesday: (75%+20 pounds)x7x5

    Friday: (80%+20 pounds)x5x7

    Saturday: (85%+20 pounds)x3x10


    Week 3

    Monday: (70%+30 pounds)x9x4

    Wednesday: (75%+30 pounds)x7x5

    Friday: (80%+30 pounds)x5x7

    Saturday: (85%+30 pounds)x3x10


    Week 4

    Monday: off

    Wednesday: off

    Friday: work up to near max single or take off

    Satuday: work up to near max single or max if you took of on Friday


    AHH!! that was tough eh?!?!?!


    __________________________________________________ ___________


    Now we step in to the "Switching" phase which is 2 weeks long.

    During these too weeks, we do light weight with maximum speed. Everyday is a DE day. No more heavy weights, i dont recommend going over 65% of your max. I will do sets of 8-10. These squats are DEEP.


    Also, do box squats from the sticking point once or twice a week. Do jumps, legpresses, and squats from the sticking point as well during the switching phase. Just remember everything is EXPLOSIVE!!! and fast.



    __________________________________________________ ___________


    Well enjoy that while it last because next is the Intense Mesocycle which is also 4 weeks long. In this section, youll notice the volume is cut down, but the intensity is out of the roof.


    Intense Mesocycle: (you will base these percentages off of your new max)



    Week 1

    Monday: 65%x3, 75%x4, 85%x4x3, 85%x5

    Wednesday: 60%x3, 70%x3, 80%x4, 90%x3, 85%x5x2

    Saturday: 65%x4, 70%x4, 80%x4x5


    Week 2

    Monday: 60%x4, 70%x4, 80%x4, 90%x3, 90%x4x2

    Wednesday: 65%x3, 75%x3, 85%x3, 90%x3x3, 95%x3

    Saturday: 65%x3, 75%x3, 85%x4, 90%x5x4


    Week 3

    Monday: 60%x3, 70%x3, 80%x3, 90%x5x5

    Wednesday: 60%x3, 70%x3, 80%x3, 95%x3x2

    Saturday: 65%x3, 75%x3, 85%x3, 95%x3x4


    Week 4

    Monday: 70%x3, 80%x4, 90%x5x5

    Wednesday: 70%x3, 80%x3, 95%x3x4

    Saturday: 75%x3, 90%x4, 95%x4x3


    __________________________________________________ _________


    Well thats it, the hard part is over, now you have the last week. Smolov suggest doing this routine that week to help you peak:

    Sunday 70%x3, 80%x3, 90%x5x2, 95%x4x3

    Monday: Rest

    Tuesday: 75%x4, 85%x4x4

    Wednesday: Rest

    Thursday: Rest

    Friday: Rest

    Saturday: Max


    __________________________________________________ _________


    Well thats all, hope this helped some people figure out what to do. If you have any questions, ill try to answer them. Tell me if i missed something or if something is false.
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  2. #2
    the rappar bakkar bee su's Avatar
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    looks later
    i hate mofos that say they rep back and dont rep back. 1K. thanks for reading.
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  3. #3
    Registered User tatortotajigalo's Avatar
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    Originally Posted by bee su View Post
    looks later
    huh?
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  4. #4
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    Good read bro, I am currently as of today just finished wednesday's workout of week 2 I will tell you how I progress, hope it works for you as well
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  5. #5
    Registered User DarkFlames's Avatar
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    Awesome, im gonna save this thread, makes things easier. Gonna try it during 2008 summer.
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  6. #6
    Registered User Dickson's Avatar
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    So are all those percentages of your max squat...sorry
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  7. #7
    Minimum Energy Max Growth knowles.ja's Avatar
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    Originally Posted by Dickson View Post
    So are all those percentages of your max squat...sorry
    Yep. Percent of 1RM.
    I'm making time for fighting. I'm clearing time for hitting. We'll meet and I will beat you, our schedules permitting.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=110021041
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  8. #8
    Training Hard Andalite's Avatar
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    cool thread
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    http://www.youtube.com/user/anuj247

    Journal
    http://forum.bodybuilding.com/showthread.php?t=159092201
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  9. #9
    Free John White n00bi3's Avatar
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    looks good, i was reading your journal and how/when do you incorporate upper body training into the week? also, are u deadlifting while doing smolov?
    ==================================================
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  10. #10
    Registered User tatortotajigalo's Avatar
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    Originally Posted by n00bi3 View Post
    looks good, i was reading your journal and how/when do you incorporate upper body training into the week? also, are u deadlifting while doing smolov?
    no sir, no deadlifts.


    During the 3 times a week right now where i squat Mon, Wed, and Fri, i do chest, shoulders and bis on tuesday and saturday. back is on thursday


    When i squat 4 times a week (mon, wed, fri, sat) i will do chest tuesday, and then back on thursday and thats it.
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  11. #11
    Registered User Chad777's Avatar
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    Im on my second week of smolov, and it definitely takes a toll on you. I bench twice a week, but now Im going to have to cut down to just once a week cause I cant finish sets that I finished with ease before. Pretty bummed. My legs feel strong as hell though.
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  12. #12
    Registered User tatortotajigalo's Avatar
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    maybe we could get this stickied?
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  13. #13
    Minimum Energy Max Growth knowles.ja's Avatar
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    Originally Posted by tatortotajigalo View Post
    maybe we could get this stickied?
    No need. It is already included in this thread: http://forum.bodybuilding.com/showthread.php?t=4475713
    I'm making time for fighting. I'm clearing time for hitting. We'll meet and I will beat you, our schedules permitting.

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  14. #14
    Registered User tatortotajigalo's Avatar
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    Originally Posted by knowles.ja View Post
    No need. It is already included in this thread: http://forum.bodybuilding.com/showthread.php?t=4475713
    if you noticed or not, that is the same link i posted in the first post. many people read it and STILL dont understand.
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  15. #15
    Registered User tatortotajigalo's Avatar
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    bump.
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  16. #16
    HARD gainer snitz's Avatar
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    Thanks for this thread, tator. I'll be refering to this thread and doing Smolov for the first time ever, during air force training in Mississippi this Spring
    We'll see if I come out in one piece! Repped
    Last edited by snitz; 10-28-2007 at 09:11 AM.
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  17. #17
    Registered User tatortotajigalo's Avatar
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    Bump as for many people have sent me PM's asking about smolov.
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    A Work in Progress TeddyTank's Avatar
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    Cheers for PM'ing this to me mate, creating a excel sheet as i type this

    When you did this, what were the gains you made at the end? Would you say it was worth those 11-13 weeks of pain for 5 minutes of glory?

    Also, for the different phases, introductory, base ect.. do you retake your pb or just use the one you used for the introductory microcycle?

    Edit: Was reading through again and found this, not sure if its an error or suppost to be like that. I've highlighted the bit i was concerned about.

    There is no written routine for this week, it says to squat every other day (Monday, Tues, Friday) working up to 80-85% of your max. On Friday, it states that you need to work up to 1 set of 5 at 80-90% of your max.
    Should that be Monday, Wednesday, Friday?
    Last edited by TeddyTank; 12-16-2007 at 10:51 PM.
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    Registered User trupowwa's Avatar
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    i have a few questions

    do it say you'll gain up to 100 lbs on your RAW lift, or your full gear lift?


    and also, whats the point in gaining 100 lbs on your squats if your bench will fall drastically and your deads will prolly suffer some also?
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    A Work in Progress TeddyTank's Avatar
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    From what i've read,

    The increase wil be raw as your 1rm was taken raw.

    You can do upper body work with it, i plan on doing 3 wave's with it which will increase my bench as my squat goes up.

    Squating is suppost to increase you deadlift aswell, i will be doing a bit of deadlifts but it will be sumo style and for warming up squats as i have tight hip flexors.
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  21. #21
    Registered User tatortotajigalo's Avatar
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    Originally Posted by TeddyTank View Post
    Cheers for PM'ing this to me mate, creating a excel sheet as i type this

    When you did this, what were the gains you made at the end? Would you say it was worth those 11-13 weeks of pain for 5 minutes of glory?

    Also, for the different phases, introductory, base ect.. do you retake your pb or just use the one you used for the introductory microcycle?

    Edit: Was reading through again and found this, not sure if its an error or suppost to be like that. I've highlighted the bit i was concerned about.



    Should that be Monday, Wednesday, Friday?
    Yes, i meant monday, wednesday and friday.

    And i gained 50 pounds from doing the first 6 weeks only and i stopped there.


    Originally Posted by trupowwa View Post
    i have a few questions

    do it say you'll gain up to 100 lbs on your RAW lift, or your full gear lift?


    and also, whats the point in gaining 100 lbs on your squats if your bench will fall drastically and your deads will prolly suffer some also?
    I didnt bench at all while on the routine or deadlift and they both went up. And it is for raw.
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    Originally Posted by tatortotajigalo View Post
    I didnt bench at all while on the routine or deadlift and they both went up. And it is for raw.
    How much did your bench and deadlift go up by?
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  23. #23
    Registered User tatortotajigalo's Avatar
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    Originally Posted by TeddyTank View Post
    How much did your bench and deadlift go up by?
    Dead went up like 20 pounds and bench went up about 10.
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    Ok, and that was with no bench or deadlift work? Recon i could og from 92.5 to 100 by april then with no bench work on this routine? I started it today btw, my legs feel like jelly, i am dreading tomorrow.
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    I just got done reading Practical Programming and the explanation on percentages of 1 RM, that intensity looks insane. I know what I'm doing summer break.
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  26. #26
    Registered User tatortotajigalo's Avatar
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    Originally Posted by TeddyTank View Post
    Ok, and that was with no bench or deadlift work? Recon i could og from 92.5 to 100 by april then with no bench work on this routine? I started it today btw, my legs feel like jelly, i am dreading tomorrow.
    Did you do the first 2 week phase?
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    Registered User trupowwa's Avatar
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    i just finished day 2 on the first week of meso cycle one. feeling great
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    Originally Posted by tatortotajigalo View Post
    Did you do the first 2 week phase?
    Doing it now, the full 13 weeks, did my first workout yesterday. I took 3 weeks off over christmas, didn't do any exercise.
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  29. #29
    Registered User tatortotajigalo's Avatar
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    Originally Posted by TeddyTank View Post
    Doing it now, the full 13 weeks, did my first workout yesterday. I took 3 weeks off over christmas, didn't do any exercise.
    I know you're only doing what the routine calls for, but thats a bad idea in my opinion.
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  30. #30
    Registered User dabigcheese's Avatar
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    Originally Posted by tatortotajigalo View Post
    I know you're only doing what the routine calls for, but thats a bad idea in my opinion.
    x2, have you done the entire smolov cycle before tatorwhatevertheheckyournameis?
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