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  1. #1
    Registered User Radok's Avatar
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    Post Smolov Squat Routine Calculator

    I could not find a calculator anywhere on the net that had the Smolov squat cycle, properly written up. So I made it. It is an excel speadsheet, where you type in your max and it gives you the weight, sets, and reps for the whole cycle. However, I can't load it onto this page. But if anyone has a website and wants to post it on there, I will email it to you and put a link to it on here. It would be appreciated.

    Also, If you are going to do the cycle, make sure to read this site first.

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

    I made this because I see people asking about the program sometimes, and thought it would make it much more convenient for them.
    "When other people drink my drink, that means I'm not drinking my drink, and that's f-cking bull****."-NugzTheNinja

    300x1, 225x10 bench

    Powerlifting Goals
    315 bench
    300x10 squat
    375x10 deadlift
    405 squat
    500 deadlift
    [url]http://forum.bodybuilding.com/showthread.php?t=349412&page=3[/url]
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  2. #2
    bat country ArchDukeOfTops's Avatar
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    awsome man, will you email it to me? ArchDukeOfTops@AOL.com
    Training Journal:
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  3. #3
    Banned SlammaJamma's Avatar
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    SlammaJamma is offline
    There's an online calculator here: http://www.joeskopec.com/smolov.html
    Article here: http://www.dragondoor.com/cgi-bin/ar...3&articleid=80
    Excel here: http://www.joeskopec.com/Smolov.xls

    And the site where all this is linked: http://www.joeskopec.com/programs.html. Not to burst your bubble
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  4. #4
    Registered User geoffsherman's Avatar
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    I have a question about this routine as I have seen it in a few places. Are you doing any other lower body work while doing Smolov or is the squat it? How do you incorporate upper body training with this? Maybe a Westside template twice a week?
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  5. #5
    kiss my ass uk machine's Avatar
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    brutal routine, newbies dont just go oh that looks good, build up your recovery capabities. i could elaborate but cant be arsed lol, but this isnt one for the faint hearted
    Squat:200kg
    Bench:155kg
    Deadlift:250kg
    drugs are baaad
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  6. #6
    bat country ArchDukeOfTops's Avatar
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    ArchDukeOfTops is offline
    I keep talking myself in and out of trying it. I want to do 3 weeks or so of a peaking routine, just to give it a go, but I'm right in the middle of getting some really good gains on my current routine. I'll probably wait until the end of my next 12 week cycle and try it.
    Training Journal:
    http://forum.bodybuilding.com/showthread.php?t=142931161
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  7. #7
    Registered User Radok's Avatar
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    Radok is offline
    Originally Posted by SlammaJamma
    There's an online calculator here: http://www.joeskopec.com/smolov.html
    Article here: http://www.dragondoor.com/cgi-bin/ar...3&articleid=80
    Excel here: http://www.joeskopec.com/Smolov.xls

    And the site where all this is linked: http://www.joeskopec.com/programs.html. Not to burst your bubble
    No, if you look closely, I believe that the one in Joe Skopec's site is not correct. Wait, nevermind, it is rite. I made it for nothing. Oh well, I will post it on our track site anyway since it is already made.
    "When other people drink my drink, that means I'm not drinking my drink, and that's f-cking bull****."-NugzTheNinja

    300x1, 225x10 bench

    Powerlifting Goals
    315 bench
    300x10 squat
    375x10 deadlift
    405 squat
    500 deadlift
    [url]http://forum.bodybuilding.com/showthread.php?t=349412&page=3[/url]
    Reply With Quote

  8. #8
    Registered User Radok's Avatar
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    Ok, it is wrong. The base mesocycle is only 3 weeks long there. My work was not in vain!
    "When other people drink my drink, that means I'm not drinking my drink, and that's f-cking bull****."-NugzTheNinja

    300x1, 225x10 bench

    Powerlifting Goals
    315 bench
    300x10 squat
    375x10 deadlift
    405 squat
    500 deadlift
    [url]http://forum.bodybuilding.com/showthread.php?t=349412&page=3[/url]
    Reply With Quote

  9. #9
    Registered User Radok's Avatar
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    Radok is offline
    Originally Posted by geoffsherman
    I have a question about this routine as I have seen it in a few places. Are you doing any other lower body work while doing Smolov or is the squat it? How do you incorporate upper body training with this? Maybe a Westside template twice a week?
    I think I will do a heavy day, where I do 5x5 on bench, where I add 5 pounds every time I complete all the work sets. And a speed day. No other lower body work.
    "When other people drink my drink, that means I'm not drinking my drink, and that's f-cking bull****."-NugzTheNinja

    300x1, 225x10 bench

    Powerlifting Goals
    315 bench
    300x10 squat
    375x10 deadlift
    405 squat
    500 deadlift
    [url]http://forum.bodybuilding.com/showthread.php?t=349412&page=3[/url]
    Reply With Quote

  10. #10
    Registered User malikalashtar's Avatar
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    if you are doing real smolov with little rest between sets, there is no way you can go and do bench and other stuff! your body will be drained. You are doing something rwrong if you can still do other stuff, either poor form or not proper ROM or resting for 10 minutes or five between sets, or resting for long time between the rep and the next one in same set.
    Some people are so poor; all they have is money!
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