Skeptic's Smolov Squat Program

[El Freako]

I'll have to see how much time I've got available. I've got a lot of travelling planned before going back to Oz in September.

 

[Skeptic]

Smolov - Week 7 - Week 1 of Switching cycle

Had to wait for some wanker to finish his 1000000000000 sets of BB curls in the squat rack.

Squat
8@20kg
8@60
8@80kg

Boxies
3@100kg
3@110kg
3@110kg
3@110kg

Bench
8@20kg
8@40kg
8@40kg
8@60kg
8@60kg
4@80kg
3@80kg

DB shoulder press
7@22.5kg
5@27.5kg
5@27.5kg

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

Cable pushdowns
15@8plates
10@12plates
8@16plates
8@20plates(full stack) ---> 8@10plates

Did some ab work after this.

Boxies felt good... gonna do some at 120kg on Monday.

 

[El Freako]

You should only be working with 50-60% of your max for dynamic box work. Just touch and drive and focus on your squat speed.

 

[Skeptic]

yeah, 110 is about 65% of my max. I might add a couple reps to it then.

 

[Clint]

I haven't checked in here for quite some time. Quite the excellence with regards to the squatting dude. The bench isn't so weak man, you'll get it up, just takes time as you know. Where was it at a year ago, I'm sure it wasn't what it is now.

Keep up the nice squatting dude, I'm sure those legs are growing nicely with this.

 

[Skeptic]

Thanks Clint! I am feeling a bit more powerful with bench, I'm just learning how to bench for powerlifting... I'm not to comfortable with it yet.



On second thoughts with the boxies... I will keep them at 3 rep sets, but I'll do 5 sets instead of 4.

 

[Clint]

Thanks Clint! I am feeling a bit more powerful with bench, I'm just learning how to bench for powerlifting... I'm not to comfortable with it yet.



On second thoughts with the boxies... I will keep them at 3 rep sets, but I'll do 5 sets instead of 4.

10 sets of 3, cough, cough. lol just kidding. Keep doing your thing.

 

[El Freako]

For DE squats on Westside they recommend 8 x 2reps. Just go with that. If you want some variation then adjust the box height.

Did you get the reading material I forwarded?

 

[Skeptic]

hehe, sounds good. 8x2 it is.

 

[tim290280]

Smolov - Week 7 - Week 1 of Switching cycle

Had to wait for some wanker to finish his 1000000000000 sets of BB curls in the squat rack.

I kick those wankers out of the rack. Even if they are huge MFers.

I've got so little time for that shit. Usually I'm polite about it and suggest that they could do that anywhere but there is only one place I can squat. Sometimes I make some scathing remark about how much of an inconsiderate tool they are, usually if they say they "only have 3 sets to go" (being as how that will take 10mins or so).

 

[Skeptic]

There are two squat racks, but only 1 with a mirror lol

EDIT: Ben, yeah I got all that stuff you sent. Havn't been able to read through much of it yet... all seems pretty good though.

 

[El Freako]

Definitely read the bench manual and the Wendler max effort manual. The others might be more for interests sake atm.

 

[Skeptic]

True. I will be spending s lot of time bringing up my bench after smolov.

 

[pGhi]

Nice PB's in here! I have to check this log more often!

 

[Skeptic]

Thanks mate! Wait for another week when I start the Intense phase of the program haha

 

[PrinceVegeta]

I want some squatz!!

 

[Skeptic]

haha, its nothing intteresting currently.... I start the Intense phase on Thursday. Thats when the fun starts

 

[PrinceVegeta]

Well, ill be lurking this log till next week!!

 

[Skeptic]

I start the INTENSE cycle tomorrow.... and this is how its gonna look.

Based off new raw max of 170kg.

Week # 1
Thursday 65%x3 75%x4 85%x4x3 85%x5
Saturday 60%x3 70%x3 80%x4 90%x3, 85%x5x2
Tuesday 65%x4 70%x4 80%x4x5

Week # 2
Thursday 60%x4 70%x4 80%x4 90%x3, 90%x4x2
Saturday 65%x3 75%x3 85%x3 90%x3x3, 95%x3
Tuesday 65%x3 75%x3 85%x4 90%x5x4

Week # 3
Thursday 60%x3 70%x3 80%x3 90%x5x5
Saturday 60%x3 70%x3 80%x3 95%x3x2
Tuesday 65%x3 75%x3 85%x3 95%x3x4

Week # 4
Thursday 70%x3 80%x4 90%x5x5
Saturday 70%x3 80%x3 95%x3x4
Tuesday 75%x3 90%x4 80%x4x3

Week # 5

Max week





I can feel the rape already

 

[PrinceVegeta]

Looks intense man! so u know ur gonna suffer and have some awesome gains! good luck!