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Old 05-08-2015, 04:46 PM   #421
DylloS
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SMOLOV Squat Routine

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Originally Posted by Charlescrs6 View Post
I know it just hurts looking at the scale.

few weeks.

You need longer than a few weeks.

Last edited by DylloS; 05-08-2015 at 04:46 PM.
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Old 05-08-2015, 05:19 PM   #422
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SMOLOV Squat Routine

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I know it just hurts looking at the scale.

few weeks.

Join the club... I stopped caring about the weight on scale a long time ago at least. Strength + aesthetics are what matter in my opinion. But I'm not as strong as I was a few weeks ago and it bugs me
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Old 05-08-2015, 08:20 PM   #423
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Probably more like 2 months...

Is it better to eat at a big deficit and lose weight quicker or eat a minor deficit and lose it slower? I mean in regards to maintaining muscle mass.
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Old 05-08-2015, 10:30 PM   #424
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Originally Posted by Charlescrs6 View Post
Probably more like 2 months...

Is it better to eat at a big deficit and lose weight quicker or eat a minor deficit and lose it slower? I mean in regards to maintaining muscle mass.

Maintain a moderate deficit and keep lifting heavy to retain as much mass/strength as possible.
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Old 05-09-2015, 01:31 PM   #425
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Maintain a moderate deficit and keep lifting heavy to retain as much mass/strength as possible.

That makes sense. Just prolongs the stagnant phase where I'm not able to gain strength :/
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Old 05-09-2015, 01:46 PM   #426
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When cutting, shoot for 1-2lbs a week tops. Expect less as you lean out.
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Old 05-09-2015, 02:18 PM   #427
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I've decided to redo only the Intro and Base SMOLOV cycles using my 450 lb. 1RM, and then attempt a new 1RM at the end of the Base Mesocycle. I'm confident that I will be able to perform 495 lbs. at the end of that 6 week microcycle. I'm going to attempt a deadlift 1RM this upcoming Monday. Anything over 500 lbs. will make me happy, especially considering that I haven't performed a deadlift in 13 weeks. I'll begin the new squat mircocycle on May 18th so that I can give my legs a bit of a rest.

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Old 05-09-2015, 02:34 PM   #428
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When cutting, shoot for 1-2lbs a week tops. Expect less as you lean out.

That's about what I've done. Maybe a bit more.

Thanks for the info everyone
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Old 05-18-2015, 11:03 AM   #429
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Starting a 6 week cycle to further improve my squat. I'm going to 1RM again during week 7.
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Old 05-18-2015, 11:57 AM   #430
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OP that is impressive!!!

I also recommend lifting in the morning - levels of Oxygen are higher in the day time

Plus it also helps you cutting since you have increased your metabolism rate for the day early on.

This thread has been really helpful to me. I have been getting lower to improve my form. I have found 90 degrees to be as much as I can go before I feel my knees slightly popping which scares me. Having a video OR someone checking my form has been helpful.

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Old 05-18-2015, 10:39 PM   #431
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SMOLOV Squat Routine

Today's workout: Day 1 of my 6-week program.....
  • 3x8 @ 295 lbs.
  • 5x @ 315 lbs.
  • 2x2 @ 340 lbs.
  • 1x @ 360 lbs

I actually felt a bit nauseous at one point during today's workout. Love it!
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You heard of me.....burgandy and outlines like murder scenes; Germany..took ferns and flat whites for blurring greens.

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Old 05-19-2015, 07:28 AM   #432
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Originally Posted by M3Inline6 View Post
Today's workout: Day 1 of my 6-week program.....
  • 3x8 @ 295 lbs.
  • 5x @ 315 lbs.
  • 2x2 @ 340 lbs.
  • 1x @ 360 lbs

I actually felt a bit nauseous at one point during today's workout. Love it!

You guys are sick with all this squatting!

If I was able to keep any lower body size gains, I'd be all over something like this.
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Old 05-19-2015, 08:27 AM   #433
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SMOLOV Squat Routine

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You guys are sick with all this squatting!

If I was able to keep any lower body size gains, I'd be all over something like this.

It's such a challenge for me, but the results keep coming. I think I just need to see what my maximum potential is. I'm doing a repeat of yesterday's workout this morning. I don't feel as strong this morning, so I don't think my body likes a.m. workouts.

edit:

My legs are toast. Tomorrows workout of 4x5 @ 315 lbs., 3x @ 340 lbs., 2x2 @ 360 lbs. and a single rep at 405 lbs. is going to murder me. I love being murdered!
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Quote:
Originally Posted by Qwel on "Manhattan Project"
You heard of me.....burgandy and outlines like murder scenes; Germany..took ferns and flat whites for blurring greens.

Last edited by M3Inline6; 05-19-2015 at 01:55 PM.
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Old 05-21-2015, 09:10 AM   #434
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I am officially walking funny today. Last night's workout of: 5x5 @ 315 lbs., 3x @ 340 lbs., 2x2 @ 360 lbs. and a rep at 405 lbs. was a killer. Crazy thing is that I'll be squatting 415 lbs. for multiple reps by Week 6.
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Old 05-21-2015, 01:06 PM   #435
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I kind of want to do the 6 weeks that you are but with front squats. I haven't had a chance to actually max again
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Old 05-21-2015, 01:56 PM   #436
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I kind of want to do the 6 weeks that you are but with front squats. I haven't had a chance to actually max again

I want to do it for the front squat as well. I haven't performed that lift in awhile.
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Old 08-05-2015, 07:45 PM   #437
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Bumping an old thread. Anyone still doing SMOLOV? I am midway through week 3. Started with a estimate of 1rm of 350 as well since I usually only work up to 315 for 5. Figured I would focus more on gaining strength instead of bodybuilder workouts. Today called for 5x7 of 265, but I failed on set 5 at 2 reps. Going in the first couple of weeks as easy as they were, I continued to do a lot of accessory work i.e heavy leg press 1,160 for 20 reps, lunges, stiff legged deads, leg extensions and so forth. I guess it all caught up to me today and I'm learning that you definitely can't continue all the accessory work if you want to finish the program to a T. I've been doing Smolov for squats M,W,F and Bench T,T,S. Looking forward to see progress in these two lifts especially going from low bar back to high bar squatting.
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Old 08-07-2015, 07:28 PM   #438
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Update: Today was week 3 day 3 for me. It called for 7x5 at 282.7 I rounded to 280 to play it safe since day 4 is tom. at 10x3 at 300. Decided after successfully completing all sets today to see the correlation from squats to deadlifts. In 3-4 weeks since I started I was doing 405 DL for doubles. Fast forward today, and after squats I managed to lift 405x5, 425x3, and then 500x1 deadlift. I can definitely say that the program is working with incredible results.
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Old 08-08-2015, 03:58 PM   #439
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10x3 @300lbs squats today successful. Also had to do 7x5 bench at 245lbs, 10x3 bench at 260 tom. and week 3 is in the books!

Update: 10x3 @260lbs bench successful today. Week 4 starts tomorrow!
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Old 04-22-2016, 10:50 AM   #440
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I actually haven't been squatting at all. I've been trying to fit into a tux for my wedding in less than 2 months but I decided to hop on and do some back squats yesterday and still threw up 415lb for 1. My legs will never get smaller.
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