Skeptic's Smolov Squat Program

[Skeptic]

Heh, at least my form will be top notch!

 

[Pickle]

oh ok. I get the cut of ur jib. whats todays session?

 

[Skeptic]

Smolov - Day 3 Week 1 - Introductory microcycle

Squat
8@20kg
5@60kg
5@105kg
5@105kg
5@105kg
5@105kg
[email protected]
2@120kg
2@120kg
1@135kg

Todays training felt like a walk in the park. I bottomed out every single rep, and no tightness in the lower back, no major quad fatigue. I was pretty sore going in, but it didn't seem to hinder me too much once I got warmed up.

Very very happy with today's session.

 

[Pickle]

good job kurtkurtkurt tommorrow is a day off isnt it? 135

 

[Skeptic]

yeah, next three days are light lunges, and wednesday is my day off

 

[Big VIC]

Make Smolov your bitch!1!!11! keep it up skippy will be keeping an eye on your log buddy.

 

[miamiracing]

a belt for squats? damn skippy stop using a belt for that..

 

[Pickle]

Miami^ not everyone has a 75inch waist to support their heavy squats so give kurt a break. BTW i dont think he has started using one yet... have you kurt?

 

[Skeptic]

Nope, belt will only be for the 10x3 days, and the max effort day!

 

[El Freako]

Its ok to use a belt when doing Smolov. The accumulated strain on your lower back is brutal.

 

[Skeptic]

I don't see me using it for anything else right now. We'll see how I go though.

 

[Pickle]

hey there. wheres ur other sessions? ,,,

 

[Skeptic]

Its just light lunges until Thursday when the next squat session is, I don't feel like logging the shitty sessions lol

 

[Pickle]

Fu then. love you

 

[Skeptic]

Smolov - Day 1 Week 2 - Introductory microcycle

Squat
8@20kg
5@60kg
5@100kg
[email protected]
[email protected]
[email protected]
[email protected]

Bench
10@20kg
6@60kg
3@80kg
3@80kg
6@60kg

DB shoulder press
6@20kg
5@25kg
5@25kg

Ez bar curls
10@10kg
8@20kg
8@30kg
6@35kg - Drop ---> 8@20kg

That was it. Squats were pretty hard, but do-able. My bench is probably my weakest exercise, so it is definately something I need to work on over the Smolov program time, and concentrate on afterwards.

 

[Pickle]

[email protected] ! nice work youngin. hows your form?

 

[El Freako]

Coughcoughsmolovjrcoughcough

 

[Skeptic]

My form has been pretty good actually... had to use the belt on the 5 rep set, back was fucked.

I'll call it whatever the fuck I want

 

[El Freako]

Keep at it skippy, I can't wait until you hit the intense cycle.

You have no idea what you're in for...

 

[Skeptic]

Smolov Jr - Day 2 Week 2 - Introductory microcycle

Squats
10@20kg
5@60kg
5@80kg
3@100kg
2@120kg
[email protected]
[email protected]
[email protected]
[email protected]

Calf press - Leg press machine
12@80kg
10@120kg
10@160kg
10@160kg
10@160kg -> 10@120kg -> 15@80kg

Tried a longer warmup today, made everything feel a lot better. Yesterday the weight felt heavier than it should have, and my lower back burned out way to early.

Freako - HAHA I know ey... I don't even know what I'm truely in for with the base cycle!