Smolov Squat programme
Discussion
It's pretty advanced, and unless you're used to squatting multiple times a week, it'll be very tough- I'd get 3 or 4 session a week for a few weeks prior to committing.
It's horrible, but I do like it.....Will add a fair bit to your squat, but that'll drop off unless you keep up the volume- I've run it a few times, twice back to back one time. (The Russian squat routine is better IME)
If you're not squatting close to 2xBW, then I'd not bother and just stick to something basic. Even then, it's best used for a peaking cycle.
It's horrible, but I do like it.....Will add a fair bit to your squat, but that'll drop off unless you keep up the volume- I've run it a few times, twice back to back one time. (The Russian squat routine is better IME)
If you're not squatting close to 2xBW, then I'd not bother and just stick to something basic. Even then, it's best used for a peaking cycle.
Is that your potential 2x BW or what your currently doing?
Just tempted to do it as ive pulled/strained a finger ligament in my hand and need to give it a few more weeks of recoup time before id be happy gripping stuff again or putting weight through it.
Or is it going to be a case of every day is a leg day?
Just tempted to do it as ive pulled/strained a finger ligament in my hand and need to give it a few more weeks of recoup time before id be happy gripping stuff again or putting weight through it.
Or is it going to be a case of every day is a leg day?
lemmingjames said:
Is that your potential 2x BW or what your currently doing?
Just tempted to do it as ive pulled/strained a finger ligament in my hand and need to give it a few more weeks of recoup time before id be happy gripping stuff again or putting weight through it.
Or is it going to be a case of every day is a leg day?
I think I first did it after squatting 180kg @ 90gk BW. It should feel very tough, and it is- err on the side of caution when determining weights. The base mesocycle is enough to add 15 kg on to your squat. Just tempted to do it as ive pulled/strained a finger ligament in my hand and need to give it a few more weeks of recoup time before id be happy gripping stuff again or putting weight through it.
Or is it going to be a case of every day is a leg day?
If you can't pull because of a finger injury, then I'd just run it regardless, it's a great feeling when it's done. Squats are awesome
lemmingjames said:
Did you stretch on the non squatting days or do caedio/sport as id like to do thai boxing kn the stretching days as such.
Had a practise run last week, found the soreness went after a few sets. Started properly today and hated the 3x8 but much preferred the 2x2 and 1x1 lol
I didn't bother with any stretching, but it wouldn't do any harm. I'd advise not to do other sporting activities on your days off, they'll be needed for recovery- if you can do stuff, then you've probably set the weight too light!Had a practise run last week, found the soreness went after a few sets. Started properly today and hated the 3x8 but much preferred the 2x2 and 1x1 lol
Well after 4 weeks i had to 'quit' the programme. Started off great but made it to week 4 and then mid-week just started to fail completely, ie form stayed but legs would be on fire and collapse imminent.
Not sure how people can do it, ie squatting pretty much every other day and increasing weight unless i wasnt eating enough?
Having said that, i took a few days off and have come back 'stronger' but dont think ill see it through to the interval stage - though i actually looked forward to doing it each day. Also, i didnt suffer from DOMS on any day but failed completely near the end of week 4.
What i did notice was that my hamstring has got alot thicker, the insides of my thighs rub more abit further down the leg and a bit of size increase to the thigh.
Maybe i set my 1RM to high but was just going by what Jefit suggested based upon what ive done in the past. What i will do is a reverse programme when it comes to ski season, ie start off heavy at the start of the week and then go 'light' but for more reps at the end to mimic how skiing hurts the legs (or my interpretation).
Not sure how people can do it, ie squatting pretty much every other day and increasing weight unless i wasnt eating enough?
Having said that, i took a few days off and have come back 'stronger' but dont think ill see it through to the interval stage - though i actually looked forward to doing it each day. Also, i didnt suffer from DOMS on any day but failed completely near the end of week 4.
What i did notice was that my hamstring has got alot thicker, the insides of my thighs rub more abit further down the leg and a bit of size increase to the thigh.
Maybe i set my 1RM to high but was just going by what Jefit suggested based upon what ive done in the past. What i will do is a reverse programme when it comes to ski season, ie start off heavy at the start of the week and then go 'light' but for more reps at the end to mimic how skiing hurts the legs (or my interpretation).
lemmingjames said:
Well after 4 weeks i had to 'quit' the programme. Started off great but made it to week 4 and then mid-week just started to fail completely, ie form stayed but legs would be on fire and collapse imminent.
Not sure how people can do it, ie squatting pretty much every other day and increasing weight unless i wasnt eating enough?
Having said that, i took a few days off and have come back 'stronger' but dont think ill see it through to the interval stage - though i actually looked forward to doing it each day. Also, i didnt suffer from DOMS on any day but failed completely near the end of week 4.
What i did notice was that my hamstring has got alot thicker, the insides of my thighs rub more abit further down the leg and a bit of size increase to the thigh.
Maybe i set my 1RM to high but was just going by what Jefit suggested based upon what ive done in the past. What i will do is a reverse programme when it comes to ski season, ie start off heavy at the start of the week and then go 'light' but for more reps at the end to mimic how skiing hurts the legs (or my interpretation).
I plan to do SMolov Squats in May. Not sure how people can do it, ie squatting pretty much every other day and increasing weight unless i wasnt eating enough?
Having said that, i took a few days off and have come back 'stronger' but dont think ill see it through to the interval stage - though i actually looked forward to doing it each day. Also, i didnt suffer from DOMS on any day but failed completely near the end of week 4.
What i did notice was that my hamstring has got alot thicker, the insides of my thighs rub more abit further down the leg and a bit of size increase to the thigh.
Maybe i set my 1RM to high but was just going by what Jefit suggested based upon what ive done in the past. What i will do is a reverse programme when it comes to ski season, ie start off heavy at the start of the week and then go 'light' but for more reps at the end to mimic how skiing hurts the legs (or my interpretation).
Due to a recurring shoulder injury ive decided to give this a go, ive purchased a safety squat bar as its only lateral movement im limited in.
Anyway, going to drop 10kg off of my my current seasonal PB (though i know im good for more on the PB) after learning my lesson the last time round but 4 days a week;
Before i did Monday/Wednesday/Friday/Saturday or would it be better to swap the Saturday for the Sunday then restarting the 2nd 4 day week on a tuesday? This would then roll into the following week though if i have a days rest in between.
If i time it right, the rest weeks come in at around the Xmas break
Anyway, going to drop 10kg off of my my current seasonal PB (though i know im good for more on the PB) after learning my lesson the last time round but 4 days a week;
Before i did Monday/Wednesday/Friday/Saturday or would it be better to swap the Saturday for the Sunday then restarting the 2nd 4 day week on a tuesday? This would then roll into the following week though if i have a days rest in between.
If i time it right, the rest weeks come in at around the Xmas break
I did this earlier in the year. Monday/Wednesday/Friday/Saturday worked for me. Used my actual 1rm and managed the first cycle although I was amazed I managed to get through some of the sessions. I couldn't complete the 2nd cycle though - I kept failing reps towards the end of the 3rd as I wasn't able to recover enough between sessions.
If I was to do it again, I would keep the same days for the first cycle (and eat more). I probably wouldn't do the 2nd cycle again, although if I had to I would reduce my PB used to calculate weights.
If I was to do it again, I would keep the same days for the first cycle (and eat more). I probably wouldn't do the 2nd cycle again, although if I had to I would reduce my PB used to calculate weights.
So my initial plan was to hit my new 1RM just before xmas but i had to postpone this due to my shoulder injury (the weight puts lots of pressure on the joint = pain after), anyway, how do you work up to your 1rm?
After 12 days of not squatting and relaxing/eating food, i managed what i based my original 1rm on (that i knew i could smash anyway) but did 10 reps a A weight, 8 @ B, 6 @ C, 6 @ D, 4@ E, 2 @ F then 1 @ g + 1 @ H then stopped (H was my 1rm i used for the calculation). Obviously the weight got heavier as the alphabet chart rises.
Should i continue to warm up this way to get into it or is it a case of doing 3x10 at a 'light' weight then just do singles or how do you do it?
on a side note, i should have measured my legs each week to see if they would make any noticeable gainz, but i didnt and ended up using a belt (dont own a tailors tape measure) and builders tape measure. There doesnt seem to be any noticeable gainz mid-thigh but the bit under the bum cheek in the crotch area seems to have gained 50mm - thats all pre workout/blood pumping
After 12 days of not squatting and relaxing/eating food, i managed what i based my original 1rm on (that i knew i could smash anyway) but did 10 reps a A weight, 8 @ B, 6 @ C, 6 @ D, 4@ E, 2 @ F then 1 @ g + 1 @ H then stopped (H was my 1rm i used for the calculation). Obviously the weight got heavier as the alphabet chart rises.
Should i continue to warm up this way to get into it or is it a case of doing 3x10 at a 'light' weight then just do singles or how do you do it?
on a side note, i should have measured my legs each week to see if they would make any noticeable gainz, but i didnt and ended up using a belt (dont own a tailors tape measure) and builders tape measure. There doesnt seem to be any noticeable gainz mid-thigh but the bit under the bum cheek in the crotch area seems to have gained 50mm - thats all pre workout/blood pumping
Edited by lemmingjames on Thursday 5th January 18:07
lemmingjames said:
So my initial plan was to hit my new 1RM just before xmas but i had to postpone this due to my shoulder injury (the weight puts lots of pressure on the joint = pain after), anyway, how do you work up to your 1rm?
After 12 days of not squatting and relaxing/eating food, i managed what i based my original 1rm on (that i knew i could smash anyway) but did 10 reps a A weight, 8 @ B, 6 @ C, 6 @ D, 4@ E, 2 @ F then 1 @ g + 1 @ H then stopped (H was my 1rm i used for the calculation). Obviously the weight got heavier as the alphabet chart rises.
Should i continue to warm up this way to get into it or is it a case of doing 3x10 at a 'light' weight then just do singles or how do you do it?
on a side note, i should have measured my legs each week to see if they would make any noticeable gainz, but i didnt and ended up using a belt (dont own a tailors tape measure) and builders tape measure. There doesnt seem to be any noticeable gainz mid-thigh but the bit under the bum cheek in the crotch area seems to have gained 50mm - thats all pre workout/blood pumping
...ever perused the top of this forum? After 12 days of not squatting and relaxing/eating food, i managed what i based my original 1rm on (that i knew i could smash anyway) but did 10 reps a A weight, 8 @ B, 6 @ C, 6 @ D, 4@ E, 2 @ F then 1 @ g + 1 @ H then stopped (H was my 1rm i used for the calculation). Obviously the weight got heavier as the alphabet chart rises.
Should i continue to warm up this way to get into it or is it a case of doing 3x10 at a 'light' weight then just do singles or how do you do it?
on a side note, i should have measured my legs each week to see if they would make any noticeable gainz, but i didnt and ended up using a belt (dont own a tailors tape measure) and builders tape measure. There doesnt seem to be any noticeable gainz mid-thigh but the bit under the bum cheek in the crotch area seems to have gained 50mm - thats all pre workout/blood pumping
Edited by lemmingjames on Thursday 5th January 18:07
no i need to be spoon fed the information, google is broken on my machine....
ive found one and its similar to what im doing now so ill probably just do what im doing or maybe start with less reps, cycle and stretch out before hand.
Think ill aim for atleast 2X bodyweight next time and see what i can do after
ive found one and its similar to what im doing now so ill probably just do what im doing or maybe start with less reps, cycle and stretch out before hand.
Think ill aim for atleast 2X bodyweight next time and see what i can do after
lemmingjames said:
no i need to be spoon fed the information, google is broken on my machine....
ive found one and its similar to what im doing now so ill probably just do what im doing or maybe start with less reps, cycle and stretch out before hand.
Think ill aim for atleast 2X bodyweight next time and see what i can do after
Then use the wiki spoonfeeder.ive found one and its similar to what im doing now so ill probably just do what im doing or maybe start with less reps, cycle and stretch out before hand.
Think ill aim for atleast 2X bodyweight next time and see what i can do after
I used the template there for the build up, both articles.
Managed to get 2.1x bodyweight pb last night, everything was fine but shaky at this weight but no slow up if you know what i mean?!
Added 5kg on and lower back just said no
Not sure if wearing a belt would help or not in this situation and i was just wearing those Activ8 knee sleeves to keep the knees warm. So again, would wearing proper sleeves allow me to squat more?
Added 5kg on and lower back just said no
Not sure if wearing a belt would help or not in this situation and i was just wearing those Activ8 knee sleeves to keep the knees warm. So again, would wearing proper sleeves allow me to squat more?
lemmingjames said:
Managed to get 2.1x bodyweight pb last night, everything was fine but shaky at this weight but no slow up if you know what i mean?!
Added 5kg on and lower back just said no
Not sure if wearing a belt would help or not in this situation and i was just wearing those Activ8 knee sleeves to keep the knees warm. So again, would wearing proper sleeves allow me to squat more?
Sleeves don't make a huge difference TBH, maybe a kg here or there, unless they're triple ply or similar. Wearing a belt can make a huge difference, I can get around 10% more in a belt I rekon- need to get used to it though.Added 5kg on and lower back just said no
Not sure if wearing a belt would help or not in this situation and i was just wearing those Activ8 knee sleeves to keep the knees warm. So again, would wearing proper sleeves allow me to squat more?
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