Skeptic's Smolov Squat Program

[Skeptic]

sounds good, I might do the pulls instead of the goodmornings.

 

[Skeptic]

Smolov - Day 1 week 5 - Base mesocycle

Squats
8@20kg
5@40kg
5@60kg
3@80kg
3@100kg
9@120kg
9@120kg
9@120kg
9@120kg

Bench
8@20kg
8@40kg
6@50kg
5@60kg
3@70kg
3@80kg
8@60kg

HS shoulder press
8@40kg
8@60kg
5@80kg
5@80kg

Side laterals
8@7kg
8@10kg
6@12kg --> 6@7kg

DB curls
6@7kg
8@12.5kg
9@12.5kg
8@12.5kg

Squats were a walk in the fucking park. Yeah bitch!

I'm still not too confident in increasing the bench weight too much... just trying to get used to the form and slowly increase it.

 

[PrinceVegeta]

Nice session man, those squats look awesome!

 

[Tunen]

BRRROOOOOOWWDUUHHHLLL!!!1

 

[El Freako]

^What he said.

 

[Skeptic]

Thanks guys!

 

[tim290280]

This is the part in Chariots of Fire were the guy in the lead can hear the guy that has fallen bearing down on him and is about to be overtaken.

Keep at it Kurt!

 

[Pickle]

Fuck your going great brother keep it up

 

[Skeptic]

I'm drunk right now... so if I get this shit wrong then forgive me HAH

SmolovDay 2 Week 5 - Base Mesocycle
10@20kg
6@60kg
3@80kg
3@100kg
1@120kg
7@127.5kg
7@127.5kg
7@127.5kg
7@127.5kg
7@127.5kg

Pullups
4@BW
4@BW
4@Bw
2@BW

Inverted rows
8@BW
8@BW
8@BW

Tricep pushdowns
15@4plates
10@8plates
8@12plates
8@16plates
6@20plates(full stack)

I was running out of time, so I was kinda supersetting the tricep pushdowns with the pullups... in hindsight, It was a bit of a bad idea, but I will learn from this in the future.

 

[sexnews]

That is dedication! Squatting on your birthday.

 

[PrinceVegeta]

Nice session man! and if it was your B-day..happy Bday!

 

[Skeptic]

Thanks guys

SmolovDay 3 week 5 - base mesocycle

Squat
8@20kg
5@40kg
5@60kg
3@80kg
3@100kg
2@120kg
5@135kg
5@135kg
5@135kg
5@135kg
5@135kg
5@135kg
5@135kg

DB shoulder press
8@15kg
5@22.5kg
5@27.5kg
5@27.5kg
5@27.5kg

Squats felt pretty good, I'm going consistently lower, and I don't seem to be feeling it in my lower back as much.

I was also running out of time, didn't get side laterals or arms workout in.

 

[El Freako]

I always ended up running out of time during Smolov. You end up needing more and more recovery time. Just work with supersets for your other bodyparts.

 

[Skeptic]

Yeah, I'm lookin forward to having the 2 week break so I can concentrate on my upper body for a little bit... very keen for the max days on Monday and Tuesday

 

[PrinceVegeta]

Solid session man! your squats look better already! keep it up

 

[Tunen]

Thanks guys

SmolovDay 3 week 5 - base mesocycle

Squat
8@20kg
5@40kg
5@60kg
3@80kg
3@100kg
2@120kg
5@135kg
5@135kg
5@135kg
5@135kg
5@135kg
5@135kg
5@135kg

DB shoulder press
8@15kg
5@22.5kg
5@27.5kg
5@27.5kg
5@27.5kg

Squats felt pretty good, I'm going consistently lower, and I don't seem to be feeling it in my lower back as much.

I was also running out of time, didn't get side laterals or arms workout in.

This is actually pretty impressive man

 

[tim290280]

7 sets of 5. NICE! Do you have time to video any of these sessions?

Kurt PM me your email. I've got a translated spreadsheet for you.

 

[Skeptic]

Tunen - Thanks mate

Tim - Nah, I have nothing to video them with. Should be able to video the squatting when Freako gets to bris though

 

[El Freako]

Tim - Nah, I have nothing to video them with. Should be able to video the squatting when Freako gets to bris though

The countdown is on! Have you bought a belt yet? I much prefer to do my max work with a belt and mine is way too heavy to be lugging across the oceans so I'm planning on borrowing yours!

 

[Skeptic]

haha yeah I have a belt I'm using the first notch though HAH... Need to lose some pudge.