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*
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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?!?!?!
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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.
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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
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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
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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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09-19-2007, 02:24 PM #1
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
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Smolov squat routine explained in detail. (yes long, but worth it)
Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.
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09-19-2007, 03:11 PM #2
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09-19-2007, 03:11 PM #3
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09-19-2007, 05:30 PM #4
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09-19-2007, 05:37 PM #5
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09-20-2007, 10:39 AM #6
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09-20-2007, 10:43 AM #7
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09-20-2007, 11:00 AM #8
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09-20-2007, 12:08 PM #9
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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Journal http://forum.bodybuilding.com/showthread.php?t=845762
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reppin back 1000+ if you ask...
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09-20-2007, 01:13 PM #10
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1271
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.Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.
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09-20-2007, 01:38 PM #11
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09-21-2007, 01:53 PM #12
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09-21-2007, 02:14 PM #13
- Join Date: Oct 2006
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- Age: 39
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No need. It is already included in this thread: http://forum.bodybuilding.com/showthread.php?t=4475713
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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09-21-2007, 02:34 PM #14
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1271
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10-27-2007, 09:09 PM #15
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10-28-2007, 08:16 AM #16
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12-16-2007, 07:51 PM #17
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12-16-2007, 10:05 PM #18
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.Last edited by TeddyTank; 12-16-2007 at 10:51 PM.
reps4life: Ayudha
brb OGC'in
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12-16-2007, 11:17 PM #19
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12-16-2007, 11:36 PM #20
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.reps4life: Ayudha
brb OGC'in
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12-17-2007, 01:23 PM #21
- Join Date: May 2006
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12-30-2007, 04:28 PM #22
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12-30-2007, 04:39 PM #23
- Join Date: May 2006
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- Age: 31
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12-31-2007, 08:33 AM #24
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12-31-2007, 09:06 AM #25
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12-31-2007, 09:45 AM #26
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12-31-2007, 10:40 AM #27
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12-31-2007, 08:35 PM #28
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12-31-2007, 08:37 PM #29
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1271
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12-31-2007, 08:38 PM #30
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