Skeptic's Smolov Squat Program

[El Freako]

I told you that the 4x9 days were the worst

 

[Skeptic]

Heh, The intense cycle is going to be a cuuuuuuunt!

 

[PrinceVegeta]

Solid squat sessions man!

 

[Hypocrisy86]

Schweet workout man,
Squats keep looking better and better!

 

[Skeptic]

Thanks for the support guys! I really fucking need it lol... this shit is hard.

Smolov - Day 2 week 4 - Base Mesocycle
8@20kg
6@40kg
5@60kg
3@80kg
2@100kg
1@120kg
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I nearly fainted after set 4. I nearly threw up after set 5. Awesome workout

 

[sexnews]

Shock that system of yours! Well done

 

[El Freako]

I'm loving this!

 

[Skeptic]

Sexnews - Thanks mate!

Ben - You're a cunt.

 

[PrinceVegeta]

Awesome session man!

 

[tim290280]

I nearly fainted after set 4. I nearly threw up after set 5. Awesome workout

Welcome to Smolov. Have a nice day!

Good work on those squats. Looks like I've got some work to do as well.

 

[Skeptic]

Smolov - Day 3 Week 4 - Base mesocycle

Squats
8@20kg
6@40kg
5@60kg
3@100kg
1@120kg
5@130kg
5@130kg
5@130kg
5@130kg
5@130kg
5@130kg
5@130kg

Supported row
12@40kg
8@60kg
8@60kg
8@60kg

Ez bar preachers
10@10kg
10@20kg
7@30kg
7@30kg
10@20kg

Squats fucked me... had no energy whatsoever for the back/bi workout.

Back gets super tight, I don't know how to position myself in between sets to reduce the pain lol Hunched over? Sitting straight up? Standing? Lying down?

NOTHING WORKS lol

 

[El Freako]

There is no escaping the pain of Smolov!

 

[tim290280]

Nothing like smashing yourself against the rocks with squats.

 

[Skeptic]

Hehe, and smolov is indeed a rock!

Smolov - Day 4 week 4 - Base mesocycle

Squats
8@20kg
5@60kg
3@80kg
3@100kg
1@120kg
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It sounds weird... but the low rep days are a welcome rest compared to the high rep days haha

 

[El Freako]

I told you so!

 

[PrinceVegeta]

Solid sessions man! those squats look uberbrutal!!

 

[Skeptic]

hehe, This week was pretty tough. Next week is going to be brutal.


Freako: With the switching period... how many squat days would you say to put in, I was thinking 2 or three speed days?

 

[El Freako]

Just do two, no need to go to overboard as it is technically a recovery phase.

 

[Skeptic]

I had similar thoughs. Its a good time to put in acessories as well, like goodmornings or something?

 

[El Freako]

Maybe, but keep them light. Do some light pulls as well to keep yourself in practice too.