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Old 01-05-2015, 01:10 AM   #1
BreakMyWallet
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SMOLOV Squat Routine

I figured I would start a new thread for this since this forum has been dead. I took roughly a month off of lifting because the holidays were crazy for me. I will do my best to stick STRICT on this routine for those who want to do the same. I just did day one- reaction: **** me.

Link to details of the routine:
http://www.seriouspowerlifting.com/3...-squat-routine

Beginning numbers

1rm back squat- approx 385lbs
Starting weight- 207lbs
Leg girth- (6" above the knee) 24"

Day one-

65% - 3x8 @ 250
70% - 5 @ 270
75% - 2x2 @ 289
80% - 1 @ 308

First day back, legs are feeling it!!

Thanks to Greg (Glight) for hookin me up with spun performance wrist wraps and knee wraps. Used the knee wraps for the first time and they are fantastic.
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Old 01-05-2015, 12:11 PM   #2
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Going for the entire 13 weeks?

I did the first day today, starting numbers are (for a 305 max):

#Back squat
200 x 8 x 3
215 x 5
230 x 2 x 2
245

Didn't feel tough at all, but I know it will get pretty rough pretty quick. I am planning to do just the intro microcycle though.
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Old 01-05-2015, 02:04 PM   #3
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I've finished the Squat program before and it starts getting rough during the 2nd week of the base mesocycle. Good luck fellas, don't give up when it gets tough, grind through it.
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Old 01-05-2015, 05:00 PM   #4
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SMOLOV Squat Routine

Full 13 weeks here. Hardest part is working around my busy schedule but I think it won't be too much of a problem. Might literally just squat and leave some days.

Legs are definitely feeling it today. I can't even remember the last time I did 5+ rep sets.
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Old 01-05-2015, 06:27 PM   #5
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Legit fuucking program. You'll do well.
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Old 01-06-2015, 12:33 AM   #6
BreakMyWallet
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SMOLOV Squat Routine

Day 2 was the same as day one. Legs cramping up was the worst part. Little more volume tomorrow.

Day two

65% - 3x8 @ 250
70% - 5 @ 270
75% - 2x2 @ 289
80% - 1 @ 308
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Old 01-06-2015, 11:36 AM   #7
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Haven't felt like this in a while. Knees locking up and can't bend down. **** you soreness. I'm guessing about 30 minutes of stretching before I hit 90% of 1rm today
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Old 01-06-2015, 11:39 AM   #8
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I thought about trying this program myself. But I like what I'm doing now. Maybe one day.
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Old 01-06-2015, 01:18 PM   #9
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I completed the second day. Starting to feel dat volume. Tomorrow will be interesting.
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Old 01-07-2015, 12:36 PM   #10
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OP, you survived the third day? I have to do the following today, but I can barely walk.

215 x 5 x 4
230 x 3
245 x 2 x 2
275
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Old 01-07-2015, 02:55 PM   #11
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Haha yeah just got done. My entire lower body feels bruised.

70%- 4x5 @270
75%- x3 @ 289
80%- 2x2 @ 308
90%- x1 @ 346

Will be nice to hve a few days off of squatting. Lower body will be wrecked the next 3 days
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Old 01-07-2015, 02:59 PM   #12
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Lifted at a sweet facility rClick image for larger version

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Old 01-07-2015, 04:00 PM   #13
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Just got out of the gym. Feels like my calves did the whole lifting. Makes sense, because all I feel above the knees is pain lol.
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Old 01-09-2015, 01:09 PM   #14
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My legs actually don't feel too bad after the third day. Will report back on Monday
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Old 01-09-2015, 01:43 PM   #15
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Yeah not too bad here either. Worst was after the 2nd day. Next week should be easy.
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Old 01-12-2015, 01:43 AM   #16
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Wasn't exactly sure what to do today (I work early tomorrow and won't be home after so I completed the lift late Sunday instead of early Monday) there is no set program for week two, just needed to work up to 80% for 5 reps.

Box front squats- 3x8 @ 225
Box step ups- 3x6/leg @ 140
Back squats-
Working sets up to 310
310 (80% of 1rm) x5
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Old 01-14-2015, 12:47 PM   #17
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Old 01-14-2015, 01:12 PM   #18
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SMOLOV Squat Routine

Went back to my buddies facility today. Tried muscle ups on rings. Got it the first time. Why do people think they're so hard?... I couldn't get 2 in a row. Haha

Any chance I get to oly I take advantage, especially with a beautiful pendlay bar.

Cleans
Worked up to 280. Felt AMAZING to really get after some cleans. I haven't in months

Not part of the program, and probably shouldn't do it but oh well

Back squats working sets
I'm not big on working sets, too taxing. If I'm warm I get under the bar and go.
3@225
3@285
5@ 318 <-- definitely has to be a Pr

I'm starting to realize why this program works and why you need to be intermediate to advanced big lifters don't do sets of 10. That's basically metabolic. I barely do sets of 5. When you get 85% @5 reps that is taxing on your body but it prepares you pretty well to up the weight and you squat so much that your develop a rhythm. Not hard to see but pretty easy to understand as you do it.
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Old 01-14-2015, 01:13 PM   #19
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Old 01-14-2015, 01:49 PM   #20
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We're still doing the intro microcycle. Wait for what's to come next week lol. I'm probably going to bail out due to calf issues.

But you're right, the increased volume is what makes this program work. Most powerlifting programs I looked at have this feature. Build up the volume first few weeks, follow by slowly increased intensity, taper back a bit before hitting it big, and then bam, go for a PR. But Smolov especially triumphs in the volume department. Check this video out if you haven't seen it yet:



5 reps at 85% wasn't a PR for me, probably because Candito's routine prepared me for repping heavy weights. My current multiple rep PR's are 4 @ 92% and 6 @ 87%. Haven't tried maxing out for a long time though. Damn calves are killing me. FML.
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