Skeptic's Smolov Squat Program

[Skeptic]

Hey guys, I'm starting a 13 week smolov squat program this thursday and I'm hoping to keep up with the log here.

My current max: 150kg

My goal max: 180kg.

I've never seen anyone in the gym squat 4 plates a side... I'm hoping to get there

I will also be training my upper body in a Push/pull type set up, and maybe having one of the later days to work on some lagging body parts (ie, shoulders lol)

Should be good... Actually looking forward to this death program heh

 

[tim290280]

Well I'll be interested to see how far you make it

Think I lasted 8 weeks before I became a blubbering mess.

 

[Skeptic]

Haha, I see myself making the whole way through, I might have an issue with time over the next couple weeks though with exams comming up and such, but I'll just have to organise myself properly.

 

[Skeptic]

My weights week is gonna be thursday-tuesday because wednesdays are totally out for training.

Introductory mesocycle is gonna look like this (weeks 1-2)

I will probably do 2 sets of warm up for all these with 20kg and then 60kg.

WEEK 1
Thursday: 8@97.5kg, 8@97.5kg, 8@97.5kg, 5@105kg, 2@112.5kg, 2@112.5kg, 1@120kg + chest
Friday: 8@97.5kg, 8@97.5kg, 8@97.5kg, 5@105kg, 2@112.5kg, 2@112.5kg, 1@120kg
Saturday: 5@105kg, 5@105kg, 5@105kg, 5@105kg, 3@112.5kg, 2@120kg, 2@120kg, 1@135kg + Back
Sunday:Lunges 3-4sets x10reps/leg
Monday:Lunges 3-4sets x10reps/leg + shoulders/arms
Tuesday: Lunges 3-4sets x 10reps/leg

WEEK 2
Thursday 2@127.5kg, 2@127.5kg, 3@127.5kg, 5@127.5kg + chest
Friday 2@127.5kg, 2@127.5kg, 3@127.5kg, 5@127.5kg + Back
Saturday 2@127.5kg, 2@127.5kg, 3@127.5kg, 5@127.5kg
Sunday-Tuesday = Rest. + shoulders/arms on Monday





Feel free to comment on this, anything to help me out!

 

[PrinceVegeta]

Good luck with the cycle man!

 

[El Freako]

Have fun dude!

 

[Natzo]

Like Freakita said -- Have fun dude!

And get those 4 plates a side! Be the strongest at your gym! and still be cool..

 

[Skeptic]

HAH I don't care about being cool in the gym

 

[miamiracing]

great man, hope you nail your 180 in no time!!! 150 is pretty damn strong for a lightweight like you

 

[Skeptic]

lightweight? I'm 85kg at 5'9 haha, I wouldn't call myself a lightweight

 

[PrinceVegeta]

85 kg is lite baby

Where are the sessions?!

 

[Pickle]

nice work skippy. I cant wait to see these 4 plates a side. High five

 

[Skeptic]

PV - I start with the first session tomorrow morning

Pickle - I am gonna be so happy when I get 180kg

 

[El Freako]

Got your belt yet?

 

[Skeptic]

Yep, tiny little bit tight though HAH

 

[Pickle]

Yep, tiny little bit tight though HAH

ur diet last term worked wonders then obviously:footmouth:

 

[Skeptic]

what diet? :wutyousay:

 

[Hypocrisy86]

Hey Skeppy, hope you reach your goal man, i know you will.
this program looks intense!

 

[Skeptic]

Thanks Hypo! Im very keen to get started

 

[Skeptic]

Day started out shit... bus ran soooo late, then Brisbane's piss poor transport routes caused me to be sooooo late. Got the squats in though, but didn't have the time for anything else.

Smolov- Thursday: Day 1 Week 1 - introductory microcycle

Squats

8@20kg
6@60kg
8@97.5kg
8@97.5kg
8@97.5kg
5@105kg
2@112.5kg
2@112.5kg
1@120kg

The squats felt good, felt a little more difficult than usual, I'm putting that down to not being able to eat properly yesterday and this morning.

1st day down... so far so good.