SMOLOV Squat Routine - Page 4 - E46Fanatics E46 BMW Social Directory E46 FAQ 3-Series Discussion Forums BMW Photo Gallery BMW 3-Series Technical Information E46 Fanatics - The Ultimate BMW Resource BMW Vendors General E46 Forum The Tire Rack's Tire Wheel Forum Forced Induction Forum The Off-Topic The E46 BMW Showroom For Sale, For Trade or Wanting to Buy

Go Back   E46Fanatics > Everything Else > The Off-Topic > Health & Fitness

Health & Fitness
Discuss any topics related to heath and fitness here.

Reply
 
Thread Tools Search this Thread Rating: Thread Rating: 1 votes, 5.00 average. Display Modes
Old 02-10-2015, 11:35 AM   #61
BreakMyWallet
Registered User
 
Join Date: Oct 2005
Location: So Cal
Posts: 5,493
My Ride: B6 A4/ Mini Cooper S
Damn sets of 9. I hate you
__________________
BreakMyWallet is offline   Reply With Quote
Old 02-10-2015, 11:44 AM   #62
DylloS
Registered User
 
Join Date: Apr 2004
Location: NY
Posts: 672
My Ride: nothing
Quote:
Originally Posted by BreakMyWallet View Post
Damn sets of 9. I hate you
lol cardio
DylloS is offline   Reply With Quote
Old 02-10-2015, 11:52 AM   #63
M3Inline6
Law Enforcer
 
Join Date: Dec 1969
Location: Southern California
Posts: 2,092
My Ride: '17 Nardo Grey M4
SMOLOV Squat Routine

Quote:
Originally Posted by breakmywallet View Post
damn sets of 9. I hate you

Hahahaha! I just ate a monster homemade chicken burrito.
__________________
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; 02-10-2015 at 11:54 AM.
M3Inline6 is offline   Reply With Quote
Old 02-10-2015, 04:28 PM   #64
M3Inline6
Law Enforcer
 
Join Date: Dec 1969
Location: Southern California
Posts: 2,092
My Ride: '17 Nardo Grey M4
Jeremy,


Are you following this program to the letter? The reason that I ask is because I noticed that 1RM Power Clean data is requested for the PC portion of the process, and I don't know my 1RM for the PC (...nor do I have access to rubber weights right now to attempt it). Do you recommend that I use a conservative Power Clean number? Also, how much lower should my Box Squat 1RM be relative to my 'normal' squat 1RM?

Last edited by M3Inline6; 02-10-2015 at 04:34 PM.
M3Inline6 is offline   Reply With Quote
Old 02-11-2015, 03:11 AM   #65
BreakMyWallet
Registered User
 
Join Date: Oct 2005
Location: So Cal
Posts: 5,493
My Ride: B6 A4/ Mini Cooper S
SMOLOV Squat Routine

I haven't seen anything about a max power clean number. All I have needed is a max back squat. As for a box squat I'm not sure man. My box squat was at about 430 when my 1rm back squat was 385. His squat should always be higher.

There shouldn't be anything but squats on this program
https://www.jackedfactory.com/smolov-squat-routine/
__________________

Last edited by BreakMyWallet; 02-11-2015 at 03:13 AM.
BreakMyWallet is offline   Reply With Quote
Old 02-11-2015, 11:49 AM   #66
M3Inline6
Law Enforcer
 
Join Date: Dec 1969
Location: Southern California
Posts: 2,092
My Ride: '17 Nardo Grey M4
Quote:
Originally Posted by BreakMyWallet View Post
I haven't seen anything about a max power clean number. All I have needed is a max back squat. As for a box squat I'm not sure man. My box squat was at about 430 when my 1rm back squat was 385. His squat should always be higher.

There shouldn't be anything but squats on this program
https://www.jackedfactory.com/smolov-squat-routine/
I got my SMOLOV calculator from this website, and when you click on the "Switching" tab, you'll see the PC 1RM and the Box Squat 1RM. I suppose that I could just ignore that part of it and continue on. The one I downloaded seems to differ a tad bit from the one you linked.

edit:

After further analysis, it seems that the "Switching" cycle allows some latitude in the program, hence why the Box Squat and Power Clean were added on the calculator that I downloaded.

Last edited by M3Inline6; 02-11-2015 at 12:03 PM.
M3Inline6 is offline   Reply With Quote
Old 02-11-2015, 11:50 AM   #67
BreakMyWallet
Registered User
 
Join Date: Oct 2005
Location: So Cal
Posts: 5,493
My Ride: B6 A4/ Mini Cooper S
Today's.

5 sets of 7 @ 75% + 20lbs (hopefully) 288+20. Hopefully I can get at least 300 on the bar and go for it.
__________________
BreakMyWallet is offline   Reply With Quote
Old 02-11-2015, 12:06 PM   #68
M3Inline6
Law Enforcer
 
Join Date: Dec 1969
Location: Southern California
Posts: 2,092
My Ride: '17 Nardo Grey M4
Quote:
Originally Posted by BreakMyWallet View Post
Today's.

5 sets of 7 @ 75% + 20lbs (hopefully) 288+20. Hopefully I can get at least 300 on the bar and go for it.
You got this!
M3Inline6 is offline   Reply With Quote
Old 02-11-2015, 01:25 PM   #69
BreakMyWallet
Registered User
 
Join Date: Oct 2005
Location: So Cal
Posts: 5,493
My Ride: B6 A4/ Mini Cooper S
Walking in now. Had a heavy metabolic yesterday and am still pretty sore. And I forgot my headphones today. I'm sure I'll survive. Hava
__________________
BreakMyWallet is offline   Reply With Quote
Old 02-11-2015, 01:42 PM   #70
DylloS
Registered User
 
Join Date: Apr 2004
Location: NY
Posts: 672
My Ride: nothing
Quote:
Originally Posted by BreakMyWallet View Post
Walking in now. Had a heavy metabolic yesterday and am still pretty sore. And I forgot my headphones today. I'm sure I'll survive. Hava
What did you do? You worry me. lol
DylloS is offline   Reply With Quote
Old 02-11-2015, 02:01 PM   #71
BreakMyWallet
Registered User
 
Join Date: Oct 2005
Location: So Cal
Posts: 5,493
My Ride: B6 A4/ Mini Cooper S
Must have had a little voice in my head calling me a pvssy.

295x7
295x7
300x7
305x7
310x7

Extremely happy with those results. 22lbs over my 75% 1RM

Let's go!
__________________
BreakMyWallet is offline   Reply With Quote
Old 02-11-2015, 02:20 PM   #72
DylloS
Registered User
 
Join Date: Apr 2004
Location: NY
Posts: 672
My Ride: nothing
Quote:
Originally Posted by BreakMyWallet View Post
Must have had a little voice in my head calling me a pvssy.

295x7
295x7
300x7
305x7
310x7

Extremely happy with those results. 22lbs over my 75% 1RM

Let's go!
you're supposed to go up every set?
DylloS is offline   Reply With Quote
Old 02-11-2015, 04:59 PM   #73
M3Inline6
Law Enforcer
 
Join Date: Dec 1969
Location: Southern California
Posts: 2,092
My Ride: '17 Nardo Grey M4
Day 3 of Week 1 complete.
__________________
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.
M3Inline6 is offline   Reply With Quote
Old 02-11-2015, 07:27 PM   #74
BreakMyWallet
Registered User
 
Join Date: Oct 2005
Location: So Cal
Posts: 5,493
My Ride: B6 A4/ Mini Cooper S
Quote:
Originally Posted by DylloS View Post
you're supposed to go up every set?

Not necessarily. The program calls for 75% of 1rm + 20lbs. Honestly most people from what I hear don't do the extra 20lbs or just do a portion.
__________________
BreakMyWallet is offline   Reply With Quote
Old 02-11-2015, 10:24 PM   #75
Sensi09
Registered User
 
Join Date: Jul 2006
Location: So Cal
Posts: 77
My Ride: __
Quote:
Originally Posted by BreakMyWallet View Post
I haven't seen anything about a max power clean number. All I have needed is a max back squat. As for a box squat I'm not sure man. My box squat was at about 430 when my 1rm back squat was 385. His squat should always be higher.

There shouldn't be anything but squats on this program
https://www.jackedfactory.com/smolov-squat-routine/
When I googled it before, found a good number of people doing smolov jr for bench at the same time as smolov for squat?
Sensi09 is offline   Reply With Quote
Old 02-11-2015, 10:25 PM   #76
Sensi09
Registered User
 
Join Date: Jul 2006
Location: So Cal
Posts: 77
My Ride: __
Quote:
Originally Posted by M3Inline6 View Post
Day 3 of Week 1 complete.
Probably a long time ago, but did you say you did stair master a few times a week. Are you still going to do that with this program?
Sensi09 is offline   Reply With Quote
Old 02-11-2015, 10:34 PM   #77
M3Inline6
Law Enforcer
 
Join Date: Dec 1969
Location: Southern California
Posts: 2,092
My Ride: '17 Nardo Grey M4
Quote:
Originally Posted by Sensi09 View Post
Probably a long time ago, but did you say you did stair master a few times a week. Are you still going to do that with this program?

I only do that when I'm leaning out. When I'm cutting, I perform an hour of fasted cardio on the stairclimber first thing in the morning and 30 minutes in the evening......5 days a week. My cut cycles are usually 45 days. I don't need much more than that because I'm pretty lean year round. I'm not doing any dedicated cardio - except what is inherent in Capoeira - while on the squat program.
__________________
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.
M3Inline6 is offline   Reply With Quote
Old 02-12-2015, 12:23 AM   #78
BreakMyWallet
Registered User
 
Join Date: Oct 2005
Location: So Cal
Posts: 5,493
My Ride: B6 A4/ Mini Cooper S
Yeah dude, no fasted cardio on this program. Haha
__________________
BreakMyWallet is offline   Reply With Quote
Old 02-12-2015, 12:35 AM   #79
BreakMyWallet
Registered User
 
Join Date: Oct 2005
Location: So Cal
Posts: 5,493
My Ride: B6 A4/ Mini Cooper S
Quote:
Originally Posted by Sensi09 View Post
When I googled it before, found a good number of people doing smolov jr for bench at the same time as smolov for squat?

Yeah definitely. I'm saying for this program it only really has squats on the agenda. Can definitely do other stuff on the side
__________________
BreakMyWallet is offline   Reply With Quote
Old 02-12-2015, 01:18 AM   #80
Sensi09
Registered User
 
Join Date: Jul 2006
Location: So Cal
Posts: 77
My Ride: __
5 days a week and twice a day for cardio....screw that lol
Sensi09 is offline   Reply With Quote
Reply

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes Rate This Thread
Rate This Thread:

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Censor is ON



All times are GMT -5. The time now is 03:30 PM.


Powered by vBulletin® Version 3.8.8
Copyright ©2000 - 2019, vBulletin Solutions, Inc.
vBulletin Security provided by vBSecurity v2.2.2 (Pro) - vBulletin Mods & Addons Copyright © 2019 DragonByte Technologies Ltd.
(c) 1999 - VerticalScope Inc. All rights reserved.