Skeptic's Smolov Squat Program

[El Freako]

Need to lose some pudge.

Ditto...

 

[Hypocrisy86]

ey bro leg work is looking awesome

 

[miamiracing]

looking good! i try to put some box squats in my workout now for extra strength. hope i pop 600+ lbs in no time i need to catch up with blake and you guys...

 

[Skeptic]

Smolov - Day 1, Week 6 - Base mesocycle

Max Day

Squat
8@20kg
8@60kg
4@80kg
3@100kg
2@120kg
1@140kg
1@150kg
1@160kg ----- PB!!
1@165kg ----PB!!
1@170kg -----ZOMG PB!!!

DB shoulder press
could sets of scarecrows with 3kg DB's for warmup
8@15kg
6@22.5kg
5@27.5kg
4@30kg

Side Laterals
8@7kg
8@10kg
7@12.5kg

Standing DB curls
7@12.5kg
7@17.5kg
6@17.5kg

Fucking pumped about the max. I was hoping for 160-165kg, but 170kg is brilliant!

This 180kg goal is definately going to be smashed.

 

[El Freako]

Sweet PBs Skippy! But don't get too eager, I can't have you cracking 200.

 

[Skeptic]

HAHA, I am going to rape 180kg. I'm going to push on forward until I die

 

[El Freako]

To Smolov or not to Smolov, that is the question. I want to totally murder you in our squat off, but I don't want to let my deadlift suffer in the meantime. Oh the dilemma!

 

[Skeptic]

Try your best little man

 

[sexnews]

Well done, looks like all the hard work was worth it!

 

[tim290280]

Holy Huge Squat Batman!!

Congrats on the PB!

Damn I have some catching up to do.

 

[Skeptic]

You're gonna be losing this squat competition in no time Timbo

 

[tim290280]

You're gonna be losing this squat competition in no time Timbo

That sounds like a challenge!

You're about 5 weeks ahead of me at the moment. We'll see what I can do.

 

[El Freako]

Smolov Timbo, Smolov.

 

[Skeptic]

This is beginning to get fun

 

[tim290280]

Smolov Timbo, Smolov.

After my ME/DE program. I need to bring up a couple of things (mid section, hammys) before I can tackle a specialisation program.

Besides I want to see you and Kurt do some C&J's and Snatch's.

 

[El Freako]

Wait, you want to see me jerk and clean? And the only snatch I do belongs to my missus.

I'm considering messing with the Smolov program and adding in deads once a week or every 2nd week maybe.

 

[El Freako]

Wait, you want to see me jerk and clean? And the only snatch I do belongs to my missus.

I'm considering messing with the Smolov program and adding in deads once a week or every 2nd week maybe.

It might be suicidal but I want my deads to keep on moving forward also.

 

[Skeptic]

I would like to do some snatches and C&J's... but I'm pretty sure my gym doesn't allow olympic lifting?

 

[tim290280]

Wait, you want to see me jerk and clean? And the only snatch I do belongs to my missus.

I'm considering messing with the Smolov program and adding in deads once a week or every 2nd week maybe.

It might be suicidal but I want my deads to keep on moving forward also.

Ha I guess the funny hasn't come around again yet.

But given that excel sheet I think we should both give the Smolov a go.

I would like to do some snatches and C&J's... but I'm pretty sure my gym doesn't allow olympic lifting?

You've joined the big leagues with that squat. They won't argue with you doing some O'lifting. :gaysign:

 

[Skeptic]

haha, When I go to UQ for to do Physio, I'm gonna join the UQ powerlifting club... they train powerlifting and olympic lifting. If all goes to plan that is.