• musclemecca bodybuilding forums does not sell or endorse any bodybuilding gear, products or supplements.
    Musclemecca has no affiliation with advertisers; they simply purchase advertising space here. If you have questions go to their site and ask them directly.
    Advertisers are responsible for the content in their forums.
    DO NOT SELL ILLEGAL PRODUCTS ON OUR FORUM

Skeptic's Smolov Squat Program

Skeptic

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,450
Points
38
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 :D

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

tim290280

Mecca V.I.P.
VIP
Joined
Jul 13, 2006
Messages
7,955
Points
38
Well I'll be interested to see how far you make it :food-snacking:

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

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,450
Points
38
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

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,450
Points
38
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

PrinceVegeta

Mecca V.I.P.
VIP
Joined
Apr 7, 2007
Messages
10,152
Points
38
Good luck with the cycle man!
 
Natzo

Natzo

Elvira turns me on
VIP
Joined
Aug 2, 2008
Messages
10,706
Points
48
Like Freakita said -- Have fun dude!

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

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,450
Points
38
HAH I don't care about being cool in the gym :keke:
 
miamiracing

miamiracing

Mecca V.I.P.
VIP
Joined
Mar 22, 2007
Messages
5,786
Points
38
great man, hope you nail your 180 in no time!!! 150 is pretty damn strong for a lightweight like you :keke:
 
Skeptic

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,450
Points
38
lightweight? I'm 85kg at 5'9 haha, I wouldn't call myself a lightweight :keke:
 

MuscleMecca Crew

Mecca Staff
PrinceVegeta

PrinceVegeta

Mecca V.I.P.
VIP
Joined
Apr 7, 2007
Messages
10,152
Points
38
85 kg is lite baby :gaygay:

Where are the sessions?!
 
Pickle

Pickle

Team Winklaar
VIP
Joined
Aug 10, 2006
Messages
4,603
Points
38
nice work skippy. I cant wait to see these 4 plates a side. High five
 
Skeptic

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,450
Points
38
PV - I start with the first session tomorrow morning :)

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

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,450
Points
38
Yep, tiny little bit tight though HAH
 
Skeptic

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,450
Points
38
what diet? :wutyousay:
 
Hypocrisy86

Hypocrisy86

Mecca V.I.P.
VIP
Joined
Jul 13, 2006
Messages
15,138
Points
48
Hey Skeppy, hope you reach your goal man, i know you will.
this program looks intense!
 
Skeptic

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,450
Points
38
Thanks Hypo! Im very keen to get started :D
 
Skeptic

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,450
Points
38
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.
 

Similar threads

Skeptic
Replies
674
Views
75K
Skeptic
Skeptic
sexnews
Replies
22
Views
4K
miamiracing
miamiracing
Skeptic
Replies
27
Views
4K
Skeptic
Skeptic
P
Replies
39
Views
6K
Beefcake
Beefcake
Top