Skeptic's Smolov Squat Program

[PrinceVegeta]

Solid squatting man!

 

[Skeptic]

Thanks PV


I'll get to repping everyone once my internet picks up again!

 

[Pickle]

^hey capper hows the internet? nice squats again. I love when a warm up comes together. xoxoxoox

 

[El Freako]

A good warm-up is imperative for Smolov. I might also suggest some light pulls or cleans to warm up the lower back.

 

[Skeptic]

Yeah, I'm thinkin light pulls would help a lot... get my hams warmed up a bit more as well.

I didn't use the belt today, back felt strong and my form was great!

 

[El Freako]

Your back has good days and bad days during Smolov. Sometimes you'll have trouble walking.

 

[Cork]

Pavel talks about the ideal warmup process for Smolov Madness. Depending on where you read your Smolov information, you may have already seen this but I figure it can't hurt:

Whatever stage of the cycle you are in, Smolov advises to include what Russian Olympic lifters know as a protyazhka, or a long pull, in your warmup. A protyazhka is a snatch without any knee dip whatsoever. Smolov plugs it in a time tested combo: a snatch grip long pull x 3-5 reps + a wide grip press behind the neck x 3-5 reps + a squat with the bar on the shoulders x 3-5 reps. I believe that you would do even better if you ditch back squats in favor of overhead squats. The latter are great for developing SQ specific flexibility and enforcing a good technique the hard way. Smolov's warm-up calls for four to five sets of the above combo.

Good luck and enjoy having pistons for legs.

 

[El Freako]

Actually, I think I meant Jerks, not cleans. High Pulls anyway, like what Cork just quoted.

 

[Skeptic]

So is the high/long pull, like a deadlift + upright row in the one movement?

 

[El Freako]

I think...

Tim?

 

[Hypocrisy86]

Awesome progression there Kurt!, looks like Smolov is your bitch, lol.

 

[Cork]

It seems that Russians use the term long pull for a snatch with no knee bend. We use the term high pull for a snatch that is never locked out..aka a deadlift with an upright row.

 

[Skeptic]

Hrm... I will give the 'high pull' a shot first see how I go, then I'll have a look at some 'long pulls'

 

[Big VIC]

Lookin good skippy...

 

[Skeptic]

Thanks Vic and Steve

Smolov Jr - Day 3 Week 2 - Introductory Microcycle

Squat
6@20kg
5@60kg
3@80kg
3@100kg
2@120kg
2@127.5kg
2@127.5kg
3@127.5kg
5@127.5kg

Cable Rows
8@4 plates
8@5 plates
7@6 plates
7@6 plates

Lunge machine shrugs
10@20kg/side
8@40kg/side
8@60kg/side
8@80kg/side
12@100kg/side

Standing DB curls
5@12.5kg
5@15kg
7@17.5kg --> 7@12.5kg

Felt good, tried the High pulls today as warmup... they felt weird so I stopped doin them and just stuck with a few deads.

Now that the intro cycle squating is done... Bring on the fucking Base cycle.

 

[Lionheart]

Make those legs scream for mercy.

 

[mvsf1]

WOw, my quads are sore just reading this log!

Base cycle FTW!


PS: we want pics!

 

[Till]

Been looking through your new log the last couple of days, not daring to drop a comment, due to envy of all that beautiful squattin'.

Keep it up, bro, and don't stop 'till you're standing there in the hole with 4 plates a side. Good stuff.

 

[El Freako]

Countdown til the mesocycle...

 

[PrinceVegeta]

Solid session big boy!

Your gonna own the base cycle!!