Skeptic's Smolov Squat Program

[Skeptic]

Thanks very much guys!!

2 days till the Base Mesocycle begins.

 

[Skeptic]

Smolov Jr - Day 1 Week 3 - Base Mesocycle

Squats
8@20kg
5@40kg
5@60kg
5@80kg
9@105kg
9@105kg
9@105kg
9@105kg

Bench
8@20kg
8@40kg
8@50kg
6@60kg
6@60kg
6@60kg

Rope push downs
8@8plates
8@12plates
6@12plates --> 6@8plates --> 8@4plates

Squats were brutal... my lower back has never been so tight.

I hurt my shoulder a bit on monday so I took it easy today with benching, I did a few sets of scarecrows before the squats which seemed to help a lot. I took the time to practice my bench form, which I think is comming along well!

 

[El Freako]

Go Mesocycle!

 

[Skeptic]

I found that if I just pump out the reps, my form is better and the reps feel easier... but if I take a breather then things start to get hard!

 

[El Freako]

Rest is the mindkiller, it lets you think about how much it hurts.

 

[PrinceVegeta]

great squatting man! keep it up

 

[tim290280]

Day 1 - you can have lots of fun.
Day 2 - there's so much you can do.
............

Good work Kurt! If you want motivation to stay the course, just remind yourself that Ben did this and you're better than him!

 

[Skeptic]

HAHAHAHAA YES! Silly Ben!

 

[El Freako]

Day 1 - you can have lots of fun.
Day 2 - there's so much you can do.
............

Good work Kurt! If you want motivation to stay the course, just remind yourself that Ben did this and you're better than him!

But Tim did it and failed, so I'm better than Tim!

 

[Skeptic]

Pwnt.

 

[PrinceVegeta]

Aussie stand off!

 

[tim290280]

But Tim did it and failed, so I'm better than Tim!

Only because your barbell isn't covered in barbed wire and you don't have broken glass in the squat rack.

 

[El Freako]

Only because your barbell isn't covered in barbed wire and you don't have broken glass in the squat rack.

Excuses, excuses.

I train in the depths of the seventh level of hell, demons stab me with pitchforks as I bench and hellhounds bite at my heels as I squat. As I deadlift a skeletal vulture perches on my back and tears strips off strips of flesh to get at my entrails.

Your shit is weak

 

[Skeptic]

That doesn't happen to people who listen to Killswitch Engage Soz Bud.

 

[El Freako]

You, me and a squat bar in September Skippy, while listening to KSE.

 

[Skeptic]

Fuck that... I'm listening to what I wana listen too! HAH

 

[El Freako]

You'll listen to what you're told! KSE then Nicky Webster!

 

[Skeptic]

This is what I'm gonna be listening to!

 

[Skeptic]

Rape Time.

I have a few dyke friends... One of them said Nikki Webster played at The Beat earlier this year or something. Apparently it was terrrrible

 

[El Freako]

Then

And now

...Ain't life grand.